My Whole30 Survival Guide

My Whole30 Survival Guide

As many of you saw, I recently did a month of Whole30. Ever since finishing and sharing my experience, I’ve been flooded with messages from friends and followers saying they’ve been inspired to start a journey of their own. As you carry on throughout your Whole30, or begin to plan it out, here are some of my top tips to help make it as seamless as possible.

1) Find friends to do it with you
I cannot put in to words what a world of difference it made to have people on their Whole30 journey with me. I actually did not have any immediate friends doing Whole30 with me, but I joined a group led been Instagram babe Everything Erica, who organized a large group along with her friend Brett from Her Tasty Life. We had a Facebook group full of women supporting each other, sharing recipes, and venting through our experience. It made it so much easier to have people to talk to who understood what I was going through and could help me get through the tough times and celebrate the good ones. If you don’t have friends who want to join you, a supportive online group is the next best thing.

2) Meal Prep
Meal prepping is one of the best ways to stay on track with Whole30. By preparing all your foods, you’re able to control the ingredients and be certain that your meals are 100% compliant. Not to mention, it helps you feel empowered in the kitchen and fully in charge of your diet and life. I recommend setting a routine that works for best for you to do a grocery haul and prep for the week. I typically recommend Sundays for anyone who works full time because it helps you get ready for your weekday lunches, but any day can be prep day!

3) If you have to go to a party or happy hour, eat beforehand
This is one thing I learned early and fast. There is nothing worse than leaving work and heading to an event only to find there’s nothing you can eat or drink. (Well yes, you can have water, but it doesn’t look as fun as those fancy cocktails your fellow part-goers are sipping.) I would always head to these with a full stomach so that there was no temptation to try a small bite of anything.

4) Adjust your portions
Remember – you are cutting out grains, legumes, dairy and more. These are calories you’re used to consuming, and things that probably filled you up enough that your typical veggie portion was smaller. But on Whole30 you need to make sure you are eating enough to keep from getting sick or undernourished. There is a great guide that shares the recommended portion sizes, but a general rule of thumb is a palm sized protein and filling the rest of you plate with veggies. At first I couldn’t get the hang of eating so many veggies on my plate, and I could feel myself suffering for it. The first few days I felt sick and weak, but after re-evaluating my portion sizes I quickly bounced back to my energetic self.

5) Keep approved snacks hand
OK, so snacks are not necessarily coveted in Whole30 – you’re intended to strive for 3 meals a day, but sometimes things get in the way. You have a big workout, have kids to wrangle around and lack time for big meals, you’re used to six small meals a day, or something happens and you’re starving and need something to hold you over. This won’t ruin your Whole30, as long as you don’t indulge on things that aren’t approved. I kept a bag of cashews at my desk at work for emergencies. If I planned a post-work trip to the gym I’d eat a half a handful of nuts to get me through my gym since my dinner was now going to be eaten around 9pm. Or some days my lunch was smaller than I’d thought it was going to be and I just needed something to ease my headache. It’s better to have something available than to have no options and cave into something that isn’t approved. Another great options is to keep carrot and veggie sticks ready to go in the fridge. Add some Primal Kitchen Ranch and you’re good to go!

6) Find new ways to ease your emotions
One thing that Whole30 really opens your eyes to is how much our eating habits are driven by our emotions. You may celebrate successes with a big meal full of cocktails and treats. Or you may eat away sadness with a pint of ice cream. Whatever your vice, it’s hard to find someone who doesn’t have at least one emotional eating habit. Mine were celebratory margaritas, stress beers, and sad pints of Jeni‘s Goat Cheese and Dark Cherries ice cream. Now I celebrate success with present for myself (think manicure, new shirt, or new candle), ease stress with a massage (I love seeing what Groupons are available), and when I’m sad I hit the gym and work it out. Instead of having food as a crutch I’ve found new ways to replace healthier forms of wellness into my emotional responses.

Have you tried Whole30 yet? What is your biggest piece of advice for a first timer?

How to make sure you go to the gym after work/class

How to make sure you go to the gym after work/class

Halloween is over, and Thanksgiving and the holidays are right around the corner. Between the candy, pies, desserts, and holidays feasts, it’s easy to neglect your waistline. But finding a solid workout routine can let you have your cake and eat it too, without your pant size growing.

But, if you’re anything like me, you might find it hard to manage a 6am wake-up call to sweat. I’m able to make it happen from time to time, but my body’s rhythm just does not want to let me out of bed without snoozing until the last minute, so I’ve found that often times night sweat sessions work best for my schedule.

But that means you have an entire day to find a reason not to go. A last minute happy hour invite finds its way to you, you’re tired, it’s cold, the weather is bad and you just want to get home – whatever the excuse that day it’s easy to find one. While no one is perfect and sometimes the trip to the gym is missed, I have found a few ways that help ensure that I get my sweat on.

1) Bring your gym bag with you
One of the easiest excuses is “well I don’t have my stuff with me.” And one of the easiest distractions is “well I’m already home, I don’t want to go back out.” By bringing your gym bag to work or class with you, you eliminate both of those reasons at once. If your next stop is the gym and you have nowhere to deter you from getting from point A to point B you will be far more likely to make it to that class you’ve been wanting to check out.

2) Find a gym you love close to work or school
It’s easy to skip the gym when the trek there is over 30 minutes each way. When you want to get to bed early, have things to do at home, or are already exhausted the last thing you want to do is spend an hour commuting on top of your workout. By making sure you’re gym is easily accessible, you allow yourself to spend more time lifting then sitting on a bus or train.

3) Sign up for a class that requires pre-registration
This is especially helpful for boutique studios where they have a last minute cancellation fee. If you are signed up and committed to go, it’s harder to simply skip your workout. The guilt associated with missing, the accountability you’ve set for yourself (and if you know the instructor it’s even harder to bail on them), and the potential costs you may incur all encourage you to follow through on the workout you’ve set for yourself.

4) Go with a friend
Going to the gym with a friend provides added accountability. By having someone to workout with you have someone to call you out on your bluff if you say you can’t make it last minute. (Okay sure, sometimes you really do get sick or stuck at work late, but they may challenge you to ask if that’s really the case – and sometimes it’s not). When Kendra (Chicago Food Hunter) started going to boxing classes with me it was much harder to back out at the last minute. It also helps make the gym more of a social activity, which can encourage you to stick to plan when a social happy hour comes up.

5) Put it on your calendar
My work calendar is always full of my workouts, even though they occur after hours. By putting my class out there in the universe I make a stronger commitment to following through. It shows you’re serious about going, keeps people from randomly popping into your office 10 minutes before the end of the day and creating an easy “out”, and adds an extra layer of commitment. If you’re not comfortable putting fitness classes on your work calendar then throw them in your planner, on your phone, or somewhere you keep track of things to make sure you hold yourself accountable.

6) Set a night aside for the gym and let people know about it
For the longest time, Monday nights were my go-to personal training night (not my only night to workout, but my one guaranteed night a week I committed to my trainer that I would be there). My boyfriend knew, my friends knew, my coworkers knew, my family knew, pretty much everyone I know knew. And because everyone knew that this was my go-to night to take some time for myself and get a workout in, my friends didn’t invite me to things on Mondays. They either planned things on a different night, or if it was something that had to happen on a Monday they didn’t invite me. And it made it so much easier to commit to my routine. When you make it known to the world that a certain night is a no-matter-what-I-get-my-workout-in night, you not only set yourself up for success, but allow your friends and family to help ensure your success as well.

Are you a gym night owl? How do you hold yourself accountable to get your sweat on?

My Whole30 Journey

My Whole30 Journey

As many of my Instagram followers know, this past month I embarked on a surprise Whole30 journey.

Whole30 had always been a name I’d heard thrown around, and a few friends of mine had taken on the “challenge” but in complete disclosure, I had no clue what I’d actually agreed to do until about 2 days before the process started. Let me backtrack.

Continue reading “My Whole30 Journey”

A letter to my first time marathoners

A letter to my first time marathoners

Congratulations! Your hard work and dedicated training have gotten you to race week! It’s almost time to put on your bib, step into Grant Park, and race your way through this beautiful city. It is one of the most exciting times to be in Chicago, whether you’re a marathon runner or just a Chicagoan ready to cheer the runners on.

If it’s your first time running a marathon though, this week can also be a little bit nerve wrecking as you prepare for a day you have only dreamed of up until now.

Continue reading “A letter to my first time marathoners”

Deciding How to Rock Your Ride

CYCLEBAR Fulton Market has been rocking rides for a little over a month now and the Cyclestars are bringing it. From high-intensity performance rides to killer themed rides to being able to clear your mind in a connect ride and all of the classic rides in between there are so many ways to hop on a bike.

But how do you decide what class is right for you? I’ve ridden every type of class so you don’t have to. Unless you want to, in which case YASSS QUEEN (OR KING) take one of each!

Continue reading “Deciding How to Rock Your Ride”

In The Mind of a First Time Cycler

In The Mind of a First Time Cycler

Ok, so it wasn’t my first time cycling, but it was my first time in years. And when I’d gone in the past it was at your run-of-the-mill gym that happened to offer cycling classes, not an actual cycling studio. So what happens when you take a girl who’s used to yoga and boxing and stick her on a state-of-the-art bike? Let’s just say my butt still hurts…

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h20 (no)

When doing any kind of exercise hydration is key. Let’s face it: even when you’re not overly active hydration is key. But what happens when you’re trying to live an extremely active lifestyle and hate water? You have to learn some tips.

I happen to be one of those water haters. I’ve been known to go days in the past without drinking any. I would even take Gatorade to the gym to avoid water there. Even before I started training for my marathon I knew this needed to change, but it has become especially important in recent months. Here are a few tricks I’ve tried to help me drink more water throughout the day: Continue reading “h20 (no)”