YOU DO YOU!

This week of hotel workouts served as a great reminder of the meaning of the common phrase, "You do you."

After taking last week off from workouts because of skiing (seemed unsafe and crazy to try to do intense strength workouts while skiing new terrain that was very tough for me), I was DETERMINED to get back to 80 Day Obsession this week even though I was traveling again. I made sure my hotel had free weights, brought my 80DO resistance bands with me on the trip, decided I would modify any move that needed floor sliders (either do them without the sliders or use hotel workout towels under my feet), and pull up the workout on the Beachbody On Demand app on my phone (since every single workout in this program is different, I needed to watch it in order to do it- no doing it from memory or workout sheets like I have with other programs in the past).

The flaw in my plan: no matter what time of day I hit the hotel gym, there were ALWAYS people in there. Luckily I had some blue tooth headphones so I could prop my phone up and listen to it privately. I'm not sure I would have had the guts to broadcast it to the entire small gym even though everyone else in there seemed to be wired into their own thing. I've done that before but only with friends who were doing it with me (power in numbers, people) and doing it solo required a little more courage.

The first day I certainly felt a little odd but also simultaneously bold and empowered.

Here's what happened: every single day that I was in there, there were multiple other people in there not doing the standard/expected 20 minutes on the elliptical then maybe a quick bicep workout (no shame in that- I've done "the standard" many times).

There was a 20-something guy in there boldly doing some kind of crazy ninja-style workout doing a series of kicks and punches using light weights, all the while using his breath to increase the force he was throwing out (quite a sight with lots of sound effects). There was a person in there doing a series of alternating sprints and heavy leg presses. There was a woman in there doing her own circuit of moves on the other side of the gym. There was an older gentleman walking on the treadmill while typing on his laptop which was precariously perched on the treadmill screen (a TOTAL kindred spirit from my college days of doing the same thing)!

At any given time, the gym was full of all different types of people doing all types of different things to get to the common goal of HEALTH and FITNESS. On top of everything, everyone was SO COURTEOUS to make space for everyone else, return the weights immediately so they could be used by others, and to be considerate of whatever each person was doing.

Here's what I learned:

*With some modifications and resourcefulness, it is possible to still stay in your workout routine no matter where you are

*It may feel a little weird or funny to do a different type of workout in front of other people (I have been taking at-home workouts SO for granted!), but if it's your thing- do it anyway! You may even be inspiring the strangers around you!

*Intentionally look for the sense of connection among a group of people all working toward a common goal in their own ways. Appreciate and respect the other kindred spirits who are all seeking to better their health!

*Nobody is actually thinking much at all about what you're doing so whatever your thing is, YOU DO YOU!


Visit https://www.facebook.com/CoachKatelynLesk and http://beachbodycoach.com/katelynlesk for more info!

I would be honored to help you with your fitness journey :) Here is a link to sign up for a free account with me as your coach: https://www.teambeachbody.com/signup/-/signup/free?referringRepId=183908. Or you can go to www.teambeachbody.com, sign up for a free account, and enter any of my info in when it asks if a coach referred you: screen name: KatelynLesk, coach ID: 183908

Disclaimer Copy: Katelyn Lesk is an Independent Beachbody Coach.

Healthy traveling tips and healthy friends!

This past week I went to Las Vegas for a business conference with my incredible team of Beachbody coaches. We all stayed in a house together (the house was AWESOME! A tour can be found on my facebook page: https://www.facebook.com/katelyn.lesk.3)!

Daily workouts, eating well, support, everyone making the extra effort to plan ahead/pack healthy food for the conference.... I actually lost weight on this trip and I FEEL amazing! How often does that happen when returning from a trip??

Moral of the story: the habits of those you spend the most time around WILL influence your health! Surround yourself with people with healthy habits or be the one who sets the trend for your friends and family!!!

If you’d like to see a special healthy tip I have for when returning from a trip, watch here: https://www.youtube.com/watch?v=W9OZyValTXw!

I would be honored to help you with your fitness journey :)  Here is a link to sign up for a free account with me as your coach: https://www.teambeachbody.com/signup/-/signup/free?referringRepId=183908. Or you can go to www.teambeachbody.com, sign up for a free account, and enter any of my info in when it asks if a coach referred you: screen name: KatelynLesk, coach ID: 183908

You can contact me or find out more information using:

Facebook: https://www.facebook.com/CoachKatelynLesk

Beachbody page: http://beachbodycoach.com/katelynlesk

Or my Youtube Channel: https://www.youtube.com/kate37721

Disclaimer Copy: Katelyn Lesk is an Independent Beachbody Coach.

Healthy Shakeology Ice Cream!!!

I’m on vacation in Myrtle Beach with my parents. There’s something about being at the beach and on vacation with the fam that makes me want ice cream. It could be the fact that it’s everywhere you look around here (there was even a family with GIANT bowls of it in the elevator) or it could just be habit since we always used to go on a special family outing for ice cream at the end of every vacation as kids. I will most likely indulge in a treat as this vacation nears its end but in the meantime, I found a SUPER healthy alternative that actually might be even better than REAL ice cream (plus I feel GREAT after eating it- not bloated or on a sugar high)!

Here’s how to make it!

• 1 scoop Vegan Chocolate Shakeology (more info/can be purchased here: http://www.teambeachbody.com/shop/-/shopping/MDSUSH311G?referringRepId=183908 )
• ½ cup water
• Approximately 10 ice cubes (use more or less based on desired consistency)
• ½ cup frozen blueberries
• Toppings of your choice! I highly recommend fresh strawberries and blueberries- DELICIOUS!

I blended all of the above together (except the toppings, of course) but in retrospect, I would have added the ice progressively. I think that would have made it easier to blend (I had to keep mixing it up with a spoon to get the ice to get down near the blades since the mixture was so thick). UPDATE: That method did work better when I made it the next night!

All in all, this turned out GREAT! Totally satisfied my ice cream craving!! BONUS: it’s HEALTHY! No added sugars, no artificial flavorings/colorings- all good stuff! One scoop of Vegan Chocolate Shakeology is 170 calories and the frozen blueberries I added were about 30 calories. I got this HUGE bowl out of it! Most commercial ice cream is between 200 and 300 calories for a teeny tiny ½ cup serving (plus you get a boat load of sugar and fat with that)!!

I feel great and my body and digestive system are very happy with my healthy decision! I might not need that treat at the end of vacation after all :)

My personal story of the benefits I’ve seen with shakeology can be found here:

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease*

Similar healthy treats using Shakeology can be found here: http://katelynlesk.blogspot.com/2016/10/healthy-chocolate-shakeology-candy-and.html!

Enjoy!!!

Purchasing info: http://www.teambeachbody.com/shop/-/shopping/MDSUSH311G?referringRepId=183908

UPDATE: My mom and I made our Shakeology treats for the 2nd night in a row- I think I am now addicted! :-D

Visit https://www.facebook.com/CoachKatelynLesk and http://beachbodycoach.com/katelynlesk for more info!

I would be honored to help you with your fitness journey :)  Here is a link to sign up for a free account with me as your coach: https://www.teambeachbody.com/signup/-/signup/free?referringRepId=183908.

Disclaimer Copy: Katelyn Lesk is an Independent Beachbody Coach.

Self-inflicted body shaming and losing weight before a vacation or event

Ladies (and gents): This self-inflicted body shaming has GOT to stop.

I am getting ready to go on a Beachbody-chartered cruise with 6000 of my fellow coaches and my newsfeed has been FILLED with last-minute workouts, vacation eating plans, and other last-ditch efforts to get into “vacation shape”. This isn’t just coaches- I see this frequently when any friends are getting ready to go on a vacation that will include more pictures and less clothing.

I get it! Of course we want to feel our best while on vacation and I also understand the healthy food decisions leading up to a vacation (especially knowing that eating while away is rarely as healthy as being at home and in routine)!

Where it crosses the line in my mind (and only each person individually can know if they fall into this pattern) is when it becomes so make-or-break that it completely sucks the joy out of the vacation. I want all my friends to know that if we are ever on a trip together- I am happy to see YOU! Just you! I don’t care how you look or how you’re fitting into your jeans at that point in time! I’d hate to see any of you incredible souls using any form of self-punishment, deprivation, or negative self-talk. *I* know how special you are. And because I care about you, I want you to see that too!

We have become so fixated on how the external world views us (of course social media picture sharing has compounded that) that we’ve forgotten how to love ourselves and our bodies no matter where we are at!! If you want to get in last-minute workouts or make healthy choices leading up to a trip, GO FOR IT! But whether you succeed at losing those few pounds or not, you should ALWAYS be able to look into a mirror and tell yourself you’re awesome.

Because you ARE.

No matter what, you are beautiful and worthwhile!!!

I am not at all trying to criticize anyone in this pattern- trust me, it is VERY easy to get sucked into! Perfectionism in any form often manifests while we are under stress. For me that often comes out in the form of feeling like I need to get 5 million things that have been lingering on my to-do list done before I go away (are these really life-or-death tasks, Katelyn? Of course not). And on the fitness side of things, trust me I am NOT at my best right now. I GET what it feels like to feel a little frustrated when the clothes you were planning on wearing fit a little snug.

It’s NORMAL for our weight to fluctuate a little bit. And yes it’d be nice if those points where we were feeling our best always aligned with the times we had to fit into a favorite outfit, have our picture taken frequently on vacation, or zip up that fancy dress to go to a wedding. But we HAVE to be ok when that doesn’t happen. We HAVE to know our own self-worth so clearly that NOTHING else can break us. Adding negative self talk in the mix only perpetuates the unhealthy cycles. Loving ourselves no matter what leads us to actualizing our highest potential in life!

So for all you amazing people out there who have been where I’m describing, for all of you, I vow to do this:

- Even though I am not at my best currently, I promise I will not be taking any last-minute drastic measures before vacation. I will be doing my best to make healthy choices but that should be our focus *all the time*!!! And on cruise day, I’m going to love myself so fiercely that nothing is going to shake my soul!

- I vow to have fun on my trip no matter what! I will be grateful for the time I have with people who are incredibly special to me. I will appreciate the opportunity and the amazing places I will be getting to see. I will love every conversation I have and every new adventure. I will keep the things that REALLY matter in the forefront of my mind.
- I will remind myself that in the big scheme of all the problems in the world, having pants that fit a little tightly is an incredibly privileged problem to have. We have clothes, we have seemingly unlimited access to food, we have money to buy pants, and even that picture of yourself that you criticized was taken by a phone or camera that a large population of the world will never even be lucky enough to own.

Let’s stop working out and dieting because we hate our bodies and start making healthy choices because we LOVE OURSELVES! Same actions. COMPLETELY different energy, intentions, and results!!!

LOVE TO YOU ALL!!

UPDATE: Follow-up to this post can be found here: http://katelynlesk.blogspot.com/2016/03/real-talk-about-loving-ourselves-and.html 

Visit https://www.facebook.com/CoachKatelynLesk and http://beachbodycoach.com/katelynlesk for more info!

I would be honored to help you with your fitness journey :)  Here is a link to sign up for a free account with me as your coach: https://www.teambeachbody.com/signup/-/signup/free?referringRepId=183908. Or you can go to www.teambeachbody.com, sign up for a free account, and enter any of my info in when it asks if a coach referred you: screen name: KatelynLesk, coach ID: 183908

Disclaimer Copy: Katelyn Lesk is an Independent Beachbody Coach.

Juicing vs Shakeology

I wrote this post on my health and fitness page (www.facebook.com/coachkatelynlesk) back in October of 2013 but I’ve had a lot of people asking me about this topic lately, so I decided to repost it on my blog! Here’s my update: I rarely make my green juice anymore- it became too time-consuming and costly and I had a tough time keeping up with it the process of going to the grocery store every 4-5 days, cleaning my veggies immediately (so I’d be more likely to make my juice) and using them all before they went bad. I still enjoy it when I do but I’m more likely to pay a premium for the convenience of buying it from time to time at a local cafe’ (which isn’t cheap- my favorite “clean green” juice is $11 per glass)! So Shakeology is even more of a hands-down winner these days (especially at about $4 per glass)!! If you’re interested in trying it out for yourself, you can check it out here: http://www.teambeachbody.com/shop/-/shopping/MDSUSH311G?referringRepId=183908 OR, I recommend going with this Beachbody on Demand Challenge pack for $10 more (http://www.teambeachbody.com/shop/-/shopping/DigitalCPUS?referringRepId=183908) which also gives you 3 months of access to our online streaming workout programs, which lets you try out any of the fitness programs in our collection!

My original post:

GREEN JUICE VS. SHAKEOLOGY. This is long but I get a LOT of questions on this so I tried to spell out all the details and things to consider.

One of the most common things I get asked about is how Shakeology compares to juicing (or other do-it-yourself versions). It’s actually the only thing I’ll ever use to make a direct comparison with shakeology because it’s the only thing I know does not contain any artificial ingredients b/c you’re in control of what goes into your blender (assuming you’re buying organic).

If you’ve been following my recent posts, you know that I’m now doing both. I’ve been making green juice each week to drink in the mornings and still drinking my shakeology every afternoon. So, as for the most important thing (HEALTH!) I think both drinks have an extraordinary amount of value. I think the shakeology is more complete- it has such a wide variety of plants, roots, fruits, PLUS pre- and pro-biotics; it’s paired to help give you the best absorption of all of the nutrients; the ingredients come from all over the world and are included in shakeology because they’re known to have incredible anti-inflammatory/anti-cancer/cholesterol lowering properties (and more!), they’re also known to have such a dense concentration of nutrients and are grown in soil that I believe to be more nutrient-rich than what we have here; etc. But I think variety is good for you (which is why I wanted to give the green juice a try), they both taste delicious, and they’ve become an important part of my day and wellness routine.

So anyways, in the big picture, I think they’re both FANTASTIC, but I’ll break down some of the other logistics involved (a lot of which I didn’t know until trying it out myself) just to give you an idea of the pros and cons of both.

- HEALTH PERKS. I have KNOWN experience of the incredible benefits of shakeology. I have customers whose blood sugars have been reduced, my own personal cholesterol was drastically reduced in the first 4 months I was on it (watch this video here https://youtu.be/ndsvEcPP7XU or check out the picture section of www.facebook.com/coachkatelynlesk for my results), weight loss, increased energy, etc. But I also don’t think anyone is going to argue that drinking a green juice full of leafy greens, veggies, lemon, and apple wouldn’t be extraordinarily beneficial to your health as well.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease*

- CONVENIENCE. Shakeology is the hands-down winner here. Dear God, that green juice is a pain in the butt. It requires me going to the grocery store every week (and not just any grocery store- a store that has all my ingredients in organic form) AND it was a 2+ hour project until I invested mucho dinero $$$ into a top-of-the-line Vitamix blender and even then there’s still a lot of prep time (washing and cutting veggies) and clean-up time. Shakeology is super easy to make: powder + liquid (usually I just use water), mix in a glass and drink. It’s easy to travel with (we even have individual serving-size packets). I can make it at work without annoying the crap out of my coworkers (literally got yelled at when I turned my Vitamix on at work yesterday- had to take it into the lab haha)

- TASTE. Both are great (granted, I do think my green juice tastes like a lemony flavored salad, but I find it extremely refreshing for some reason). If you don’t like either of them, pinch your nose and choke it down anyway b/c you know it’s good for you wink emoticon

- COST. We all know the price tag on shakeology can be a little bit of a shocker at first ($130 for 30 meals/servings). I’ve used it long enough to know it is worth every penny and more but still, I can understand why people gasp a little when they think of paying all that money at once. However, the good news is that it actually breaks down to ~$4 per shake, which isn’t too bad, and we frequently have sales/discounts if purchased with one of our workout programs, which makes it much more justifiable. BUT, if you think that’s bad, wait until I tell you how much I’ve spent on my green juice over the past 2 wks. Here’s the breakdown:

- $60.50 at Whole Foods last week and $66.20 at Giant Eagle this week and this was only enough for my WORK-week (about 5 shakes- not every day). That means I’ll be averaging about $250 per month just in ingredients. And remember, I’m not adding flax, chia, protein powder, or any other supplements. There’s also the risk of wasted money if your produce goes bad before you can use it

- $427.99 on my Vitamix blender (and that includes a 20% off coupon). Yes, I know this is exorbitant, but trust me, it only takes one time of fighting with a normal blender for hours to purée your kale and you can see the value in a blender of this quality. I knew that either my blender would break or I would be too frustrated to ever actually make it because realistically, how often do we have a 2+ hour chunk of time that we can dedicate to shake making??

- Not to mention the value of my time in making these shakes, trips to the grocery store, etc (and we all know our time is valuable, right?!)

So all in all, based on cost and convenience, if I had to pick one, my winner would without a doubt be shakeology. I love it. And I’m so grateful for finding it (I know that sounds weird, but it’s true). But I also enjoy my green juice too! I like the feeling of making something so healthful myself and like I said, it’s already become an important part of my wellness routine. The bottom line is that healthy foods aren’t always cheap. But I can’t think of a better thing to spend your money on than an investment in your long-term health and happiness and quality of LIFE!! Whatever you choose (and remember- you don’t have to choose! or you can mix it up! whatever is best for YOU!), CHEERS TO GOOD HEALTH!!!!

Bottoms up, friends!!!

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease*

Visit http://beachbodycoach.com/katelynlesk for more info!

I would be honored to help you with your fitness journey :)  Here is a link to sign up for a free account with me as your coach: https://www.teambeachbody.com/signup/-/signup/free?referringRepId=183908. Or you can go to www.teambeachbody.com, sign up for a free account, and enter any of my info in when it asks if a coach referred you: screen name: KatelynLesk, coach ID: 183908

Disclaimer Copy: Katelyn Lesk is an Independent Beachbody Coach.