Halloween Survival Tips

Katie Coffee

I LOVE Halloween!! It is in my favorite season, comes with comfy sweatpants and cozy fires, and it begins the holiday stretch <3  BUT, with it comes some wellness challenges and I thought today would be a great day to talk about navigating this season without gaining weight or undoing your hard-earned progress! Let's get to it:
 

  • DO NOT, I repeat, DO NOT buy any candy until the day before Halloween (or that day!)!

It doesn't matter if it is on sale. Your health is worth spending a few more dollars. Having that temptation in your house won't help anyone, including your kids! Can we agree on this? Keep the candy OUT until Halloween. You know there will be candy in your house for a few days after the holiday, so let's not add to that timeline with candy BEFORE Halloween.

  • When going to a party, bring something healthy!

I want you to be that "annoying healthy person"! Is that really such a bad thing to be?? Be the person who shows up to parties with a veggie tray, fruit platter, chickpea dip, etc. Actually, become KNOWN for that! It's funny how over the years this has become my role at family gatherings, and while my family teases me about it, I know they all appreciate having healthy options! If you bring something healthy, you know that you have a go-to food you can enjoy. Plus, you're giving all the party-goers a healthy option too!

  • Give yourself one or two days to enjoy the treats, then move on!

Allow yourself to enjoy Halloween guilt-free, and maybe even the day after, then get back to it! Remove the temptations, make a solid meal plan, schedule your gym time, and do what you're used to doing as far as living in your BEST health is concerned. It's important to enjoy the holidays without guilt, and it's equally important to hop right back into your routine! It will feel glorious to eat clean after all that candy :) 

Programming FAQs

Hi! Happy Almost Summer :) Today, I wanted to lay out some of the differences between two of my fitness programs, so that you can determine which of these aligns the most closely with your goals.

4-Week Slim Down

Let's start with the program that is based off of the formula that changed my life in terms of health and wellness: the 4-Week Slim Down. This program teaches the 80/20 rule to eating, which means that we strive to eat clean and healthy 80% of the time and relax 20% of the time. We carefully plan our treats so that we can enjoy them guilt free. This type of eating is sustainable FOREVER and is a great place to start when beginning, or getting back into, your fitness journey. 

In the 4WSD, I will also be giving you daily workouts that are a mix of strength training and cardio, as well as some mind and body workouts for rest days. You will be given my cookbook, which contains recipes for breakfast, lunch, dinner, and snacks. We will work on creating a meal plan that works for you and your family. 

In addition to the workouts, the recipes, and the strategy, I will be available each day to keep you accountable to your goals via a private Facebook group. This accountability is KEY to achieving your goals. 

I think the 4WSD is a great program for anyone who wants some extra support and accountability with their health and fitness, but I think it's PERFECT for those people who don't know where to start. It will create a solid foundation that you can build on as you reach your goals.

The next round of the 4-Week Slim Down starts on Monday, May 22nd and it is on Summer Sale for $99. That price includes everything listed above.    

Click here to get registered :) 


Carb Cycling and Intermittent Fasting 101

The second program that I offer on a regular basis is called Carb Cycling and Intermittent Fasting 101. It is a 3-week program that teaches you how to use carbs for GAINS, including improved muscle tone, fat loss, and increased energy. We alternate between days of high fats/low carbs and higher carbs lower fats to keep our metabolisms operating at a high fat-burning level. 

We also add intermittent fasting into week 2 for an amazing combination full of many health benefits, including better sleep, healing of the gut, regulation of hormones and mood improvement. The ladies in my current carb cycling/intermittent fasting group are LOVING how their clothes fit and how they feel, and we are only two weeks in!

This program is also for everyone, but clients who will be most successful at it already have a good fitness routine going. They have a baseline of fitness and want to tighten up some areas in their routine. 

Included in this program is the  manual, meal ideas and suggestions, two live trainings, and daily accountability and support. The next round of this program will begin on June 19th.

Click here to get registered :)


I also offer 1-on-1 coaching if you are looking for more of a personalized approach to your fitness goals. Click here to register for that service.

 

I want to help YOU reach your health and fitness goals so that you feel more confident in your skin! If you have questions for me regarding your goals and how we can best reach them, please email me at katie@harlancoaching.com.

When to change things up

Today I wanted to discuss when to change up your fitness and nutrition routine because it's something I'm currently playing around with. I have been adding in some cross fit workouts to my routine lately and am really enjoying them! It's a whole different focus than I've tried before: heavy weights, very few reps. I'm doing this to build some larger muscles and to see how my body responds to some more weight on my frame. I love the new challenge and really love continuing the study of 1: that is, the study of how MY body responds and reacts to fitness and nutritional changes. 

Let's talk about two extremes it comes to changing things up:

1. Those who want to do what they've always done because it's comfortable and it has gotten them results at some point.

2. Those who change things up every week because it's "not working." 

Let's start by talking about type 1. Once you've found something that has gotten you RESULTS, helped you make a transformation, increased your confidence, and has you feeling really good, it can be SUPER hard to leave that strategy or workout behind. I understand this. I found Body Pump (a barbell workout) about 4 years ago and was convinced that it is what changed my body. When I needed to take a break from it over the winter, I was terrified I would lose my muscle. But I didn't because I was doing other things to keep me on track. Upon closer analysis of my transformation 4 years ago, I didn't just add Body Pump to my life. I changed EVERYTHING at once: my nutrition, my workouts, the frequency of my workouts, my water intake, my vitamin intake, etc. So while my brain wants to link Body Pump to my transformation, it was likely just one component of my transformation.

As you build your fitness, your body will be able to respond faster and more effectively to new workouts. So don't be afraid of changing what you're doing because "it won't work the same." Honestly guys, it's so important to change up your workout routine every 6 months or so because your body will stop responding at the rate it did when you FIRST began and first started seeing change. One thing you can do if you really love swimming, for example, is to add weight training in. It doesn't mean you have to stop swimming, but just consider changing the frequency of swimming for training and adding in some additional work. 

I also like to teach my clients to change their nutrition strategies occasionally too. For those who complete my Carb Cycling 101, I like to advise trying the carb cycling for 3-4 weeks on, taking a break for a week or so (note: I do not advise them to eat whatever they want on their "off" week, just to mix carbs and fats) and then starting back up again. Anything you do for an extended period of time will cause you to plateau, so keep your body guessing!

Now let's address the 2nd type of person: the person who changes things every week or two. I also understand this point of view because I am a pretty impatient girl! But when we are trying a new approach, we should really get rid of that 4-week mentality. 2-4 months is a better range to aim for to really see results and to let your body work through changes. My Carb Cycling 101 program is 3 weeks so that I can keep my clients accountable (much longer than that and they start to drop off). But we talk a lot about how 3 weeks is just the start and that once the program is over, they need to make some decisions about what parts of the program they want to continue and which parts they need to adjust. It is always based on the study of one (how each individual's body responds to different changes). So if you're trying something new, give it a good collage try for a few months before you abandon it completely and change directions.

Let's always strive for being open to change when we need it, and also being patient enough to let change happen :) 

The FREEDOM to Design a Program for YOU

Lately I have been spending a lot of time researching different health habits not only for fat loss, but for improved longevity and quality of life. And the more I learn, the more I am convinced that WHAT we put in our bodies is WAY more important than genetics. It's truly fascinating how much the foods we eat can make us feel. Depending on what you're eating, you can actually improve or ruin your mood! Isn't that wild??!

When I created the Carb Cycling 101 program it was because I wanted to delve even deeper into this strategy of eating and share the benefits of it with my clients. Carb cycling is strategically placing your carbohydrates to get the most out of your workouts. It allows you to still have carbs (hooray!) but still benefit from having days of lower carb content. I wanted to keep carbs in my life for a balanced diet and also because I love to workout hard. I loved the control that eating this way gave me, so I knew my clients would like it too! And they did! My clients had great results by cleaning up the foods they were eating and being more aware of what types of foods they were consuming. But something else cool happened, too.

Throughout the program my clients got to know their bodies REALLY well. And I believe this is due to two main factors:

  1. We cleaned up our diets for 6 days a week (the 7th is a Flex day where you can eat what you like) so that we were eating very unprocessed, clean food. Even the carbs are clean. No pasta or bread, instead, we focused on rice, quinoa, sweet potatoes, oats, fruits, and beans. And you'd better believe that oatmeal with fruit and honey tasted like the most decadent dessert on high carb day! This super clean diet allowed participants to get really in-tune to their bodies, what foods and "days" their bodies responded to best, how their foods affected workouts, and even how high and low fat and carb content improved their monthly cycles!
  2. We spent a lot of time during the three weeks discussing how we FELT. I think this is so important when making changes to your health--really checking in with yourself to take inventory of what effect those changes are having on you. 

By the end of the program, my participants knew how their bodies responded to each type of day. They knew which types of exercise worked best on each day. And they could predict what kind of energy they would have. They used this information and cross-referenced it with their results and their original goals to determine next steps. Perhaps they would add intermittent fasting into their plan (this will be part of the next round!). Or maybe they would change the schedule so they were getting 2 low or high carb days in a row. Or if they didn't like the Flex day, they might choose to put their treats on high carb days.

Those are just some examples of how clients can personalize the plan to match their goals. I recommend that all participants to try the program as it is written for the three weeks so they can get an accurate read on how their bodies respond. And then they can adjust and make changes as necessary.

I am IN LOVE with this part of the program! I give participants a lot of freedom to choose what and when they eat, rather than putting stringent restrictions on them. To be honest, this does frustrate some of my clients, especially the ones who love rules. But that is a dieters' mentality. And we aren't dieting. We should really strive to be experts on our own bodies by experimenting with different foods and approaches and taking careful inventory of those choices.

If you are at a weight loss plateau, or are just ready for a new approach, I encourage you to give carb cycling a try. We begin the three week journey on May 8th. Click here to join!

 

Get Your Kids to Eat Healthier Foods

My kids only eat 100% clean and healthy foods, always get 8 servings of veggies, 5 servings of fruits, and have very limited sweets. Just kidding!!  Did I get your attention? Guys, I want you to know and understand that my kids are very healthy little beings, but they have far from perfect nutrition!  They eat McD's like many children, they are obsessed with candy, and they would exist on "kid food" if I let them. But there are a few things I do to ensure that they are getting some of the nutrients they need.

Kids Eat Healthier Foods

Here are a few tips:

  1. Have a kid-accessible snack basket. We definitely still have "snack times", as they are little and if their snacking isn't regulated they would never be hungry for a meal. But this basket contains Mom approved snacks for them. I love Z bars, Fiber bars are a favorite for my little one's constipation, goldfish, etc.
  2. Keep healthy choices visible. Fruits are readily accessible, as are veggies (cut up and washed, with dip), and yogurts (bottom shelf of the fridge).
  3. Keep junk food out of the house. I don't buy junk food for the most part. Only for special occasions like birthdays or parties. This includes pop (they love Sprite!), chips, candy bars. If that is in the house, we will all eat it!!
  4. Create a mealtime plan. If I make a meal that is "unfamiliar" or more geared towards adults one night, then the next evening I will make sure to make something I know they will eat. I require the kids to try the meal I made, if they hate it, then they can eat their veggies of choice, fruit, and a yogurt. Sometimes I will make them a sandwich if I think the meal is way out of their comfort zone. But I don't make a habit of this.
  5. Cook with your kids. I cook with my kids daily so they take ownership of the kitchen and what we make. Some ideas for cooking with your kids are sorting veggie trays, mixing dips, cookies, muffins, sauces, casseroles, etc. Basically, any recipe where your kids can help stir and assemble.
  6. Hide those veggies! Muffins are an EASY way to get good things into your kids!  Example: Pumpkin muffins with chia seeds, pumpkin, coconut oil, honey, oats, grass fed butter for more healthy fats. Shakeology chocolate bites: coconut oil, honey, peanut butter, Shakeology. Freeze in fun trays and eat like candy.
  7. Talk to your kids regularly about why healthy choices are better for them. Put an emphasis on how those foods make you and them FEEL vs unhealthy choices and junk foods.

If you are looking on more ways to create healthier habits for your family, Click this link for more information about my Family Wellness Program, where I teach you how to get fit and how to bring your family along. I am also offering private coaching, as well. To discuss private coaching, email me  so we can set some goals for you!

XO,

Katie

The holidays are over, now what??

holidays overThanksgiving, Christmas, and New Year's are all behind us now (sniff), and many of us are now saying, "Why didn't I exhibit a bit more self-control??" But you know what? What's done is done and there is no sense in getting upset about the past when we have this big, open, and exciting year waiting for us to knock our new goals out of the park!

I'm going to share a few SIMPLE things you can do to start reining in your nutrition and leaving any not-so-great health habits back in 2016 where they belong!

  1. Don't go cold turkey.  If you've been eating whatever you want for 6 weeks, existing on salads alone is going to be BRUTAL! That kind of solution is a good set up for an early failure in achieving your goals. Instead, start a bit slower, maybe eliminating one thing at a time. If pop has crept back into your diet for example, start with that. Give yourself a week to detox from soda, and then you can work on the pastries you're eating for breakfast, or whatever the case may be. Remember, you are always striving for solutions you can continue LONG TERM, so you need to create a solid foundation.
  2. Water Water Water Water Water Water. Water is the cheapest and easiest way to flush the toxins and therefore, cravings, out of your system. Aim for 1/2 your weight in oz. each day, plus more if you are getting tough workouts in. Water will help you lose weight immediately, because when you are dehydrated, your body holds on to extra water (water weight). Plus, it will give your skin a healthy glow, too!
  3. Make a Plan. I don't just mean in your head, I mean a written plan. Write down your workouts, including the times. Write down your meals, including snacks if you need to. Your success is only as strong as your plan, so spend some time TODAY making a plan for the rest of the week if you don't already have one.
  4. Find a partner. Having someone to check in with, workout with, stay accountable to, boy that makes the difference! Even if it's just by text, or online, knowing that someone is watching what you're doing is a HUGE motivating factor. I can help with this! I offer coaching every month for clients who want a little or a lot of help with their health and fitness. If you need a partner, or a program, or advice, please connect with me so I can help you get started!
  5. Be kind to yourself. Even if you are not where you want to be with your health and fitness goals, self-hatred never did anyone any good. Be kind and love yourself no matter where you are today. And then love yourself enough to make the changes you need to make <3

XO,

Katie

Our Latest Results from Core de Force

results Core de ForceWe are super proud of our results from Core de Force. My husband, Chris, joins me in this video this time to share his results and why he really enjoyed this cardio and kickboxing program. Chris lost 5 lbs. during this tricky holiday season and was still able to also enjoy some treats in moderation. I really loved the improvement I made with the program. I noticed my core getting stronger and my kicks getting higher. Although I generally enjoyed the program the only negative I have is that the workouts are longer than what I typically enjoy. Overall, we are very excited about our 30-day results and we are ready to go on vacation and show off our new muscles. Or, maybe we will just get a spray tan!

So, what's next? Anytime we finish a program, we always like to plan what next for us to keep our interests peaked and to keep our tone. Chris and I are creating a new program, Family Wellness: Simplified, that does not just focus on moms, but the entire family. I invite you to learn more about this program and how it can benefit you and your family in the new year!

Learn more about Family Wellness: Simplified, here!

Connect with me on Facebook!

Watch the video below too!

Home VS Gym Workouts - What do you prefer?

As a group fitness instructor, and also an online health and fitness coach, I have lots of experience with both classes and gyms AND home programs, but let me start by saying that until 3 years ago, I ONLY worked out in the gym.  Like, I could NOT physically exercise at home.  I had zero motivation in my home and enjoyed getting out of my house for my sweat sessions. Once I had THREE children under the age of three, however, it became increasingly difficult to leave the house to exercise, so I decided to try T25.  This is a cardio and strength program that only takes 25 minutes a day, 5 days per week.  And even though I enjoyed the program, I still preferred workouts OUT of my home, and felt that I had more energy and motivation when I wasn't at home.
But over the years, I've added more home programs to my collection.  I've also recruited my husband to join me in our home fitness.  And little by little, I've changed my tune 😃  I actually REALLY enjoy working out at home now, and I never thought I would say that!  But just like everything in life, the more you do it, the easier it becomes.

Here are the pros of both:

Gym
Social:
It's a social activity to go to the gym.  If you feel alive when you see and interact with people, going to the gym can be social fuel for you.
Mirrors:
Mirrors are a HUGE benefit to working out at the gym, since most of us don't have mirrors around us while we exercise at home.  The mirrors allow you to evaluate your form and technique, and also provide instant feedback on your progress.
Child watch:
If you find it difficult to exercise with young children at home (who doesn't?), child watch can be a life saver!  It also provides a safe space for the kids to play and burn some energy while you burn yours!!
Higher energy:
I love the energy of the gym.  And when we exercise at a gym, we feed off of that energy.  At home, we have to create our own energy, which is doable but requires a little effort 😃
Home
No travel time:
When you exercise at home, you save A LOT of time in travel time!  And when you're a busy mom, 30 minutes here and 30 minutes there can make a big difference.
No worry about clothes, hair, makeup, etc.:
You can wear whatever you're comfortable in-that old shirt, those mismatched socks, hair crazy.  No one will see you!!  This is especially helpful when you are low on clean laundry
Judgment free:
Even the very friendliest gyms have a little judgment.  Everyone is watching each other, sizing them up, and comparing themselves.  And while this can be motivating, it can also be exhausting.  There's none of this at home.
My hubby can do it with me 😃:
We can't usually get to the gym at the same time due to different schedules, but we ARE home together in the mornings and evenings.  So when we can schedule a sweat session together, we do it!  Because working out with someone is always more fun!
So which is better?  My honest opinion is that both working out at home and at the gym deserve a place in your fitness.  Switching things, up, even where you exercise, are key to preventing plateaus.

What are your thoughts? Do you prefer to workout at the gym or your house? Tell me below in the comments!

home gym workouts

Holiday Party Survival Tips

Here are some tips on how to make sure you can enjoy yourself without guilt while at a holiday party. The tip is "moderation", and I use this to schedule my day  so that I can enjoy the food and drinks at the party without guilt. Need some more tips? Connect with me on Facebook!

Pro and Cons - Gym vs Home, Whats best for you?

There are several pro and con reasons on why home vs gym workouts work will work the best for you. I tend to do both, so I understand both. Listen to the video and let me know what your thoughts are, share them here or on Facebook.

 

 

Gift Ideas for the Fitness Lovers

I was a guest on Q 96 this morning. We talked all about the perfect gifts for the fitness fanatic in your life. Check out the video below and then comment here or go to Facebook and tell me what your must-have fitness gift is this holiday!  

Homemade, healthy holiday gifts

Now is the time of the year that we spend time in the kitchen making goodies, this year I decided to make healthy holiday gifts. What are you making this year? Share below or let me know on my Facebook page.  

Tips for the Busy Mom to Get Her Workout in

Busy mom are you struggling to find time to get your workout in? Everyone is busy so it is important to plan when you can squeeze your daily sweat session in your day. Watch the video for tips to build your willpower muscle. Don't forget to connect with me on Facebook!

Meal Prep with Kids and How to Make it Work

Finding the time to meal prep when you have young kids is difficult, but, I have some amazing tips for you so that you can entertain your kids and finish your meal prep. Don't forget to connect with me on Facebook. 

Have you ever said these things?

Have you ever said these things?I'm going to challenge 4 common complaints about making a lifestyle change. Oh, and my kids throw a fit in the middle! Connect with me on Facebook!

 

What -- Can you believe this about peas?

Um, do you use the containers to track your portions? I thought I found the solution to that pesky green container. Watch this video and share your thoughts on Facebook.

How I Make it Work

Using a workout calendar is what motivates and is the difference in me finishing any program! Want to learn more about how I can help you take your fitness up a notch, contact me on Facebook.

Yoga Program Results

Here are my results from this amazing on-demand 3-week yoga program. All I needed to complete this program was a yoga meat. How amazing is that? Want to learn more about this program? Contact me on  Facebook.

 

How to Enjoy Holiday Treats without the Guilt

I recently had a client as me, "how do you enjoy the holidays and also treat yourself with the holiday goodies?" My answer is balance! You should be able to enjoy some of your favorite treats but, not all of the cookies in the jar.

I teach my clients the 80/20 to eat clean and healthy meals and food. This allows you to eat and enjoy foods without feeling constricted.

Drop me a message or, find me on Facebook 

What is an Accountability Group?

So, you have heard me talk about accountability groups, but you aren't sure if they are for you? This video explains how accountability groups are for everyone! Want more information? Connect with me on Facebook!