Rethinking "Bikini Body"

I wanted to make a post to address the two little words that used to give me SUCH anxiety. “BIKINI BODY”. AHHHH! What do these words even mean, and why do they cause so much stress for people?

Personally speaking, I would hear those two little words and envision someone with the *perfect* body including amazing abs, toned legs, and so on. THAT was what gave me such anxiety, because that wasn’t….and STILL ISNT me! Because I wasn’t super thin, didn’t have amazing abs, and tiny, thin arms, I was too shy and uncomfortable in my own skin to show by body in a bikini…or even shorts!

Over the last few years, I have been working not only on my fitness and nutrition, but also ridding myself of those negative thoughts and voices in my head. Yes, I have used the term bikini body, but to me, it has a completely different meaning than you might think.

“Bikini Body’ is not about your physical appearance. It is a complete state on mind and form of self-confidence. We ALL have DIFFERENT body shapes and sizes, and NO ONE should ever be ashamed of what they are working with ;) . I have spent countless time comparing myself to others, and finding images that portray my “dream body”, but you know what? Asking and wishing for someone else’s body is a complete waste of time. We are all different. Instead on focusing on OTHERS, we need to take that time and learn to love and work on OURSELVES.

I have come to terms with the fact that I will never be 5’7” with a dainty frame and tiny shoulders. This ex-swimmer is rocking her broad back and muscular legs!

This Bikini Body mindset is simply saying to yourself, this is MY BODY, and I am going to OWN it! It is the confidence you have to strut your stuff and not give a f**k what others think.

So how does one get to that state of mind?

1.     STOP COMPARING YOURSELF TO OTHERS!!

2.     Write down your goals. What is it that you want to accomplish? What areas could you improve on? (healthier diet? Portion sizes? Tone up? Lose weight?)

3.     Give yourself a short-term goal. These are a lot easier to maintain, and you are able to celebrate small victories!  (give up soda for a week?)

4.     Accountability!! Hold yourself accountable. Join a group, ask your friends and family for support.

5.     Work at it every single day and make it your new habit. You will slip up once in a while, and that is completely okay. Take that opportunity to overcome your obstacle and get back at it!

6.     OWN your body! Confidence is beautiful. YOU are beautiful. Let people see that!

You might not be at your goal right now, but continue to eat healthy, workout, join our team accountability group, and hold your head high! YOU can only be YOU, so rock YOUR bikini body, girl!

Need Help?? 

Click HERE to fill out my Accountability Fitness Group questionnaire! 

Banana Berry Smoothie Bowl

Banana Berry Smoothie Bowl

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 1 serving

Ingredients:
¾ cup almond milk
1 scoop Strawberry Shakeology
¼ cup fresh or frozen blueberries (reserve some for garnish)
1 cup ice
¼ large banana, cut into thick slices
¼ cup fresh or frozen blackberries
2 Tbsp. sliced raw almonds
1 Tbsp. chia seeds
2 tsp. raw pumpkin seeds (pepitas)

Preparation:
1. Place almond milk, Shakeology, blueberries, and ice in blender; cover. Blend until smooth.
2. Place smoothie in a medium bowl. Top with remaining blueberries, banana, blackberries, almonds, and chia seeds; serve immediately.

Slow Cooker Chicken Fajitas

Slow Cooker Chicken Fajitas

Total Time: 6 hrs. 22 min.
Prep Time: 20 min.
Cooking Time: 6 hrs. 2 min.
Yield: 4 servings, 2 fajitas each

Ingredients:
1 (14.5-oz.) can diced tomatoes (or diced tomatoes with green chiles), no salt added
1 medium onion, cut into quarters, sliced
1 medium red bell pepper, cut into strips
1 medium orange bell pepper, cut into strips
2 tsp. ground chile powder
1 tsp. ground cumin
½ tsp. ground black pepper
2 Tbsp. fresh lime juice
1 lb. raw chicken breast, boneless, skinless, sliced
8 6-inch whole wheat flour tortillas, warm
½ cup fresh tomato salsa
8 tsp. low-fat (1%) plain Greek yogurt
½ medium avocado, sliced
Finely chopped cilantro

Preparation:
1. Place tomatoes, onion, bell peppers, chile powder, cumin, pepper, and lime juice in a 3-quart slow cooker; mix well.
2. Add chicken; cook, covered, on low temperature for 4 to 5 hours (or on high or 2 to 3 hours), stirring once or twice, until chicken is cooked through and vegetables are tender.
3. Evenly divide mixture between tortillas. Top evenly with salsa, yogurt, avocado, and cilantro.

Mediterranean Turkey Burger

Mediterranean Turkey Burgers

Total Time: 30 min.
Prep Time: 20 min.
Cooking Time: 10 min.
Yield: 6 servings

Ingredients:
¾ cup reduced-fat (2%) Greek yogurt
2 Tbsp. fresh lemon juice
2 cloves garlic, finely chopped, divided use
¼ tsp. dried dill weed
1½ lbs. 93% lean ground turkey
1 medium red onion, thinly slice half, finely chop half, divided use
¼ cup finely chopped sun-dried tomatoes
2 oz. frozen spinach, thawed, squeeze out liquid using a kitchen towel, chopped
6 Tbsp. crumbled feta cheese
1 tsp. dried oregano
½ cup whole grain bread crumbs
1 large egg
Sea salt and ground black pepper (to taste; optional)
1 cooked medium beet, sliced thin
¼ medium cucumber, sliced thin

Preparation:
1. To make yogurt sauce, combine yogurt, lemon juice, 1 clove garlic, and dill in a small bowl; mix well. Refrigerate, covered, until needed.
2. Preheat grill or broiler to high.
3. Combine turkey, chopped onion, sun-dried tomatoes, spinach, cheese, remaining 1 clove garlic, oregano, bread crumbs, and egg in a medium bowl. Season with salt and pepper if desired; mix well with clean hands. Form turkey mixture evenly into six patties.
4. Grill or broil patties for about 5 minutes on each side, or until no longer pink in the middle.
5. Serve patties topped evenly with yogurt sauce, onion slices, beet, and cucumber.

Challenge Group Success Stories

I am sure you have all seen posts about my fitness challenge groups, and I am sure you a wondering, 1. What is a challenge group, and 2. why would I join this random group when I can just do it on my own. Let me be the first to say, I asked myself those same questions when I started the original Insanity after college. I was the type of person who liked to do things my way, on my own time, and kind of just fly under the radar, and to be honest, I was embarrassed to participate and post in a group about my workouts. However, once I became a coach myself, I realized just how helpful actually participating and being part of the group is. Not only did it keep me completely accountable, but I was able to form bonds with these other women, get great tips and ideas, and it really gave me that sense of a team that I was missing. With all that being said, I wanted to put together a post to strip down the basics of challenge groups, and really brag about the ladies I have/currently am working with.

So what is a Challenge Group?
A challenge group is simply a private Facebook group with likeminded women working towards a better self. We all participate in a chosen Beachbody workout, follow a clean eating meal plan (provided), drink a superfood shake, laugh, share successes and hardships, and push each other to our goals. I give daily challenges to keep everyone accountable paired with tips and tricks to stay on track. It is simply a safe environment to push yourself and finally reach your goals. All aspects of a healthy lifestyle are included in this group, which is something you cannot get from a simple gym membership (or even a personal trainer). I mean really, where else can you get a personal trainer IN YOUR HOUSE, meal plans, a team, the healthiest shake you can imagine, and 1-1 support for a YEAR under $200? I'm going to say no where. (I used to pay $120/month for just a gym membership...woof).

More in depth Info on Challenge Groups: HERE

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SUCCESS STORIES

Now that I have broken down a challenge group, it's time to brag on my ladies a little bit!!

First, I want to share my before and after from my first round of Insanity: Max 30. My main goal was to definitely tone up, but to also lose some of my "fluff". I'd say mission accomplished! I finally saw muscle and definition I hadn't seen since college swimming, and in some ways, I actually think I was happier with my Insanity body than I was with my swimming body. Maybe that's just because I was less bulky than my swimming days, lol.

Next up, the hot mama who now gets mistaken for her college-aged daughter!! This woman participates Every. Single. Day. in our group, and it is to no surprise that she is the most consistent and has seen some of the best results! I remember watching her weekly updates and just being completely blown away, but her current "after" next to her "before" speaks volumes! She has the same love/hate relationship with Shaun T and Insanity: Max 30, but I'm going to guess it's more love!

This first pic is her before/after her first round of Max 30.

Current To-Date Pic (Round 2 Max 30) vs. End of Round 1 Max 30

I just need to start this off by saying this rockstar accomplished this after 1 round of 21 Day Fix!!!! She not only dropped lbs, but also inches off every part of her body! She is also someone who participates daily, even if she didn't have the most successful day, and you know what? That is how you reach your goals. I am so proud of her! 21 Days, 30 minute workouts, and clean eating. The recipe for success. 

21 Day Fix Extreme: Round 1

Here is another 21 Day Fix champ! What does she have in common with all the other ladies on this page? She participated every day, asked for help when she needed it, was honest about falling off track, and encouraged everyone in the group. 

This next little mama in the new mommy who missed her former athlete days. She missed the competitiveness and team atmosphere of college athletics, so it was a quick decision to join one of my challenge groups last spring. She has completed Insanity as well as worked a TON on clean eating. So proud of how far she has come, and to watch her confidence shine through! 

Before

After

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I could keep going with these, but I think I made my point. These groups are real. The women are real. Their results are real. And the relationships built are real. If you have been going back and forth about messaging me, let these successes be your final motivation. I honestly love these groups SO much, and I believe in them more than anything. They not only helped me, but so many amazing women who decided to say enough is enough and took a chance. 

If you would like to join my upcoming Fitness Challenge Group, fill out the questionnaire HERE or send me an email at ShanDemrowFitness@gmail.com

XO

Shan

Staying Healthy While Dining Out

Dining out while trying to remain healthy is a battle we have all been facing for decades. How does one remain within their clean eating guidelines while also enjoying a night out? A lot of times, this becomes too overwhelming and people either say  "screw it", or end up avoiding the social interaction all together.

I am a firm believer that not all "diets" are for everyone. Now, when I say diet, I do not mean it as limitations, I mean that as a lifestyle. Just because one person feels best while eating Paleo, for example, does not mean that will work for everyone. Before you even begin to make a lifestyle, or diet change, you need to find what works best for you.

I first want to start by talking about why eating out is so intimidating, and why everyone should be conscious about what they are ordering. A study done by ABC News reported that eating out is nearly 3-times higher in calories and fat, compared to eating a home cooked meal. Shockingly, the average meal at your average chain restaurant contains approximately 2000 calories PER MEAL! What?! That is as much as some are suppose to consume in a full day!

So, how do we manage going out for dinner without having a total complex? Here is a list of great tips and tricks to consider while enjoying a nice night out.

Moderation- How often and how much. Yes, going out with friends and family is always a great time, but try to keep your restaurant outings to once a week, max. When you are out, try to enjoy yourself so you don't feel anxiety or decline every social opportunity that comes your way. Everything is okay in moderation, just remember to not go overboard.

Decide in advance where you will go. If you are able to do the inviting, also choose the restaurant. This gives you the opportunity to find a restaurant that complies with your lifestyle. As a reminder, the WORST options you could choose are large chain restaurants such as, Applebees, Fridays, Cheesecake Factory, etc. Yes, these places now have "healthy" options, but the majority of the menu is filled with the most calorie ridden and fat filled entrees as well. Shocker, these options tend to have 4 TIMES the amount of calories/fat as fast food chains!!!

If you need help finding healthy options near you, use websites and apps such as Yelp. You can simply search the type of restaurant you are looking for, and it will pull up all the options that are within your area. (Example: organic, healthy, vegetarian, etc.)

Never leave the house starving. Think about it, you tell yourself not to eat a quick snack because you are about to leave for dinner in an hour. You're famished. You sit down at the restaurant, and there the lovely waiter leaves a nice basket of fresh bread on your table. What are you going to do? Most likely, you are going to grab a roll and go to town, because you 'couldn't wait any longer'. Now think if you have had that piece of fruit and glass of water before you left. Your stomach would be satisfied for that extra hour, and you are more likely to pass on the bread, and stay true to your healthy lifestyle. A lot of times people think they are able to hold off and wait until their entree comes, but the truth is, if you're hungry and there is food in front of you, you will most likely cave. Eat a small, healthy snack before leaving the house.

Be cautious of what you are ordering. Scan the menu for certain words such as, crispy, fried, creamy, etc. and AVOID those items. If you are ordering a soup, choose a broth base compared to a cream base. If you choose a salad, do not automatically assume that is the best option. Ask for the low-cal dressing options. If they do not have one, ask for lemons and a little EVOO.

Always look for the lowest calorie items, and be aware of how it is prepared. If a certain dish is explained with crispy chicken, ask the waiter if you can have the chicken grilled instead. You can also ask for your meal to be prepared without butter or less oil. (My father-in-law does this)

If you find it is impossible to modify an item, eat before you go, or only eat a small portion. Enjoy your friend's company, have great conversation, and you will still have an amazing night out. It's really not all about the food.

Make sure you are also cautious about your side. If something is explained with french fries, ask if they have a steamed veggie option.

When ordering a salad, ask for the dressing on the side. Restaurants tend to DUMP the salad dressing on, usually accumulating 3-4 times the suggested serving size. Yikes!

Eat in order and with purpose. Always begin your meal with the lowest calorie item. This will begin to fill your belly, and you might not have room for that high calorie option.

Remember to eat slowly. If you shovel food in your mouth, your stomach will be full long before your brain actually realizes you are stuffed. Research shows it takes your brain 15 minutes to realize you are full. Most of us do not know this, so we tend to continue eating until we are already past the breaking point, leading to over-eating.

Before you even take your first bite, determine how much of it you are going to eat. This gives your brain a stopping point, and will deter you from eating the entire entree. My best advise is once you have determined how much you will eat, ask the waiter for a box, and wrap up the other half right away. That way it is out of sight and out of mind. Plus, not plate picking!

Watch the cocktails!! Yes, I love to enjoy a nice drink with friends, but these little suckers are packed with empty calories.

Most obvious, No dessert!!! Sure you want to share a chocolate lava cake, and you tell yourself it's okay because you're only eating "half". Well, half that cake could be upwards of 1000 calories!!! Play it safe, and just say no thank you.

Drink Water. Do not under estimate the power of water. This will fill your belly, help with digestion, and keep you from drinking other items such as alcohol or sugary sodas.