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My Whole30: Days 6-10

Hi again!

As promised, here are my Non-Scale Victories and daily recaps. If you want to read why I am doing Whole30, click here. If you want to research what it is, click here. I’m feeling AWESOME! I took a picture on Day 1 and I can already see so much change in my body in just 10 days.

Day 6: Waking up without any headaches or sugar withdrawal these days! I have to tell ya, my dry skin is becoming more and more a thing of the past! I am still a bit flaky, but I’m noticing a correlation between avocados and my skin. The more I eat, the less dry I am. Dinner: Crockpot chicken, sautéed brussels sprouts, and baked potatoes.

Day 7: Today was a rough one for me. I was cramping like crazy…….so I’m not going to recap the day physically. I am calling this one for what it was: being a woman. But I will say I only experienced cramping for one day! Dinner MUST MAKE: Egg Roll in a Bowl. I got coconut aminos at Whole Foods, but you can order them here. Husband approved.

Day 8: Feeling much better today! My anxiety is at an all time low. There’s a certain “buzz” that I normally feel, and a tightness in my chest. That’s fading. I find myself not worrying about the future or uncertainty like I usually do. Dinner: Shepherd’s Pie. This one was difficult to  make and, honestly, I probably won’t make it again. We didn’t LOVE it. But we did have leftovers for lunch!

Day 9: My clothes are fitting so much better. My low abs are starting to make themselves known! Nothing crazy to report, other than Whole30 is starting to feel normal. It’s becoming easier to just stay on track and not think about it so much. BEST Dinner yet: Cracklin’ Chicken with roasted potatoes and broccoli. OMG. I can’t handle how delicious this was!

Day 10: My workouts and teaching energy are off the charts! I feel strong. Tonight was probably the hardest it’s been to stay positive, because we went out to eat for the first time. I called the restaurant ahead to ask what they cooked their meats in and made sure they didn’t use any oils I can’t have. Dinner: Greek salad with grilled chicken and lemon/oil dressing! (I ended up having a boiled egg and apple when I got home- they were cheap on the chicken!)

That’s all for now, folks. I think I’ll wait 10 more days for another update. We are road-tripping to Indiana, so I’ll be able to include some travel tips. 🙂

With love,
Shayla

 

 

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My Whole30 Experience: Days 1-5

First off- why Whole30?

I’ve been a pretty healthy eater for about 3 years now. I work out 6 days a week and am overall happy with where I am physically. I eat fast food maybe twice a year, indulge in a soda every couple months, and try to limit my pizza intake to very rare occasions. I’m NOT one of those girls who can eat bread and cheese and pasta every day and stay looking fit, even with my level of exercise. It ain’t gonna happen. 

But even though I thought of myself as a pretty healthy eater, I knew that I wasn’t getting the proper amount of vegetables and healthy foods in my diet. I was good at cutting things out, but not so good at putting them in.  And let’s not even get started on alcohol…

Better yet, let’s do. My husband and I loooooove an after dinner cocktail. It’s our hobby! And we have a blast. There’s nothing I love more than plopping down on the couch with him, under a blanket, sipping my vodka/soda/lime, and watching The Office. But why did I feel the need to do that after every dinner? (Because it’s fun! That’s why! But it’s not healthy…and not so fun every morning.)

Cut to Whole30. I’d been hearing about it from friends for awhile and had done a little research. No dairy, no grains, no added sugar, no alcohol. Okay. I can do this. Then I started reading a little bit further. It’s not really about cutting things out (although you do that), it’s about changing your meal patterns and your relationship with food. 

For a long time, I thought I had a great relationship with food, and that’s because it used to be much worse. Back in college and a few years after, I had little to no control, and I think that largely had to do with my lack of exercise. These days, I know when to stop eating, but I’ll be the first person to grab a few handfuls of tortilla chips or melt some cheese on something when I run in the house starving.

Whole30 focuses on eating specific types of meals, three times a day. (More if you exercise.) Without snacking. You fill up on the right types of foods during mealtime, so you don’t need to snack. I’m not an expert, so I’ll leave it to you to research the specifics of Whole30, but I do want to share my victories with you, just in case you decide to take the plunge and try it yourself.

So I’ve decided to share my experience as well as my NSVs (Non-Scale Victories) every five days. I’m on Day 5 now. Here we go:

Day 1: Woke up feeling charged and ready to go. Shopped for groceries and meal prepped for the week. Dinner: Buffalo Chicken Casserole (SO GOOD.) Tip: Cut up all your veggies on Sunday and put them in tupperware so you can just grab at mealtime. Hard boil eggs. Crockpot lots of chicken breasts.

Day 2: Woke up with a major headache. Looking back, I think it was a sugar withdrawal. Disappeared by the end of the day. Felt great at night! Dinner: Spaghetti Squash with Whole30 compliant Marina and Homemade Turkey Meatballs. Drank kombucha in a wine glass!

Day 3: Another major headache. It only lasted through the morning! I was kind of grumpy after dinner. I think it’s because I usually have a drink or a snack to look forward to and now I don’t. Realizing my emotional connection to after-dinner treats runs strong. Looking forward to kicking that habit! Dinner: Steak, roasted baby potatoes, roasted asparagus. 

Day 4: No headache! Yay! I was great all throughout the day and then my dragon came to play before dinner. My poor husband. I never knew the true definition of hangry until today! I was soooo determined not to go to bed hungry that I added diced, roasted sweet potato to my dinner on a whim. It worked! Went to bed (at 9:30pm, lol) full. Dinner: Steak fajitas (no tortilla) and roasted sweet potato.

Day 5: Woke up today feeling pretty great. I had a big breakfast and lunch and am currently sipping my black iced coffee! Sidenote: iced coffee currently gets me through the afternoon snack time. I hope by the end of the month, I don’t need it. Dinner tonight: Boneless Buffalo Chicken Bites, homemade roasted potato fries, raw broccoli, carrots, celery and Whole30 compliant Tessamae’s Ranch. 

NSVs: My dry, dry, dry skin is only a little dry right now! My face is barely peeling. Someone told me today they noticed my skin was better. I have SO much more energy when I teach Pure Barre. I almost fell over today after the thigh section because my energy level was so high. Ha! I’m already less bloated. I notice that my lululemon pants fit better. I bet I’ve lost a couple pounds, even though I don’t really weigh myself. I see more tone in my arms and abs. I’m getting more sleep.17194079_10101267557157758_730999981_o

FYI: For lunches and breakfasts, I stuck to the Whole30 recommendation of a protein (egg, compliant sausage, chicken, salmon, meatballs, etc), a fat (avocado, guac, olives, ghee, olive oil), and tons of veggies. The Tessamae’s Ranch came in very handy with raw veggies! I also ate a lot of leftover dinner meals and used hardboiled eggs and the turkey meatballs for my pre and post workout protein.  La Croix and kombucha have been great at night when I feel like I need a fun drink. Hoping to kick the kombucha desire at night and stick with La Croix only, for the most part. That’s it for now! I’m going to post my day summaries, recipes, and NSVs every five days. Feel free to reach out to me personally if you have more specific questions.

xoxo,

Shayla

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Buh-Bye, Bridezilla.

It’s true. After my family threw me a beautiful shower, full of genuine love, I had a full-on panic attack. You can ask my maid of honor. I was ashamed to admit it to my mom, especially, but the entire two hours of gifts, and love, and games, I was tortured with thoughts of uncertainty: Are the guests happy? Am I funny enough? Are they bored? Have I thanked people enough? Do they really love me? 

And then it hit me: I’m going to ruin my wedding day for myself, my future husband, and all the people I love, if I don’t do something about my anxiety.

You see, wedding planning, or anything else for that matter, didn’t cause my anxiety. I did.

When I was in 2nd or 3rd grade, I realized that if I didn’t give my opinion, my friends wouldn’t be mad at me. The second I stuck up for something or said how I truly felt, inevitably, one of my friends would get mad.

“Well, easy. I just won’t be my full self.”

And that’s where it began. Since then, I’ve constantly worried about my life and what other people thought of it. I have told myself that if I am truly honest and truly vulnerable, that other people won’t like me.

The uncertainty about how other people will feel on my wedding day has been my focus. But the reality that I might ruin one of the most special days of my life has created a shift in me: I HAVE TO DO SOMETHING ABOUT THIS.

As the universe would have it, I ran into a woman named Dr. Kay Corpus. She’s using a holistic, integrative approach to help me get to the bottom of my anxiety and figure out what’s really going on.

I’ve made a lot of progress in our first two sessions, and as the wedding day approaches, I’m feeling calmer and calmer, which I think is a good sign.

I wrote this blog simply to tell you that if you have anxiety, if you fear the unknown, if you worry about what other people think, if you have thoughts that make your back hurt, your chest tight, or give you headaches…YOU ARE NOT ALONE.

You have the power to change your life. You have the power to set yourself free. It’s what I’m attempting to do right now, so that I can open myself up to a peaceful, fulfilled, authentic existence.

My wedding day is going to be a beautiful, uplifting, spiritual day, full of the love that Nick and I share. And it will be, because I will resonate those things from the inside-out.

I hope you’ll reach out to me if any of this resonated with you. Anxiety can be a very isolating experience, but it doesn’t have to be.

Lots of love,

Shayla

PS. While you’re planning the gorgeous details of your fabulous wedding, don’t forget to focus on the gorgeous details of your fabulous inner-being. 😉

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I NEED to stop saying this.

I NEED a new car.

I NEED to find a partner.

I NEED to make more money.

I NEED to workout tomorrow.

We all NEED so much these days, don’t we? I know I do.

But guess what? The more we repeat that mantra to ourselves, the more we acknoledge our lack of.  Repeating that simple word over and over throughout the day sucks the energy right out of our intentions. We’re actually less likely to make that thing happen because we’re recognizing and affirming our void.

You may NEED to get to the gym next week, but what if you started telling your friends that you are EXCITED to get back to your workout routine? What if you said you will really ENJOY eating fresh fruit for breakfast tomorrow morning? Maybe you are feeling GIDDY about the possibility of meeting someone new this week. What if you found it THRILLING to imagine finding a job that allows you to travel and afford to buy groceries for a stranger whenever you want?

It may feel funny and fake at first, but if you continue to retrain your thought patterns, you might notice you start to really believe the positive affirmation. 

TRY IT: 

Fill in the blank and say out loud: I NEED __________.

Repeat that 10 times.

Now rephrase: I’m so EXCITED to ____________.

Repeat that 10 times.

Did you immediately feel like what you want is more possible?

What is that you are EXCITED to accomplish this week?

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Creating a Show-Up, Not Give-Up Kinda Life

Fitness matters. It matters more than calories in, calories out. It matters more than a number on a scale. It even matters more than getting a six pack by June (and, yes, that has recently been a hashtag on my Insta).

Since moving to Las Vegas two months ago, there has hardly been a day that I haven’t sweat or pushed myself beyond what I thought my physical limits were. And while I have seen significant and welcome changes to my physique, the real change has been mental.

I’m learning that pain and struggle are surmountable, that challenge isn’t a bad word and that if you keep showing up, it does get easier. It becomes your lifestyle to keep showing up.

I had a meeting with a commercial agent today that didn’t go very well. She told me that she had no room for me, she wouldn’t book me and that I looked much older than my picture. Folks, that hurt. I most definitely had a moment of “can I handle this?” going through my head.

But then I went on a run tonight. And let me express how much I am intimidated by running. I don’t think I’m built for it and I kind of, sort of hate it, but I know I’ve got to show up and challenge myself in that area.

During the run I thought to myself, “This is why I workout. If you just keep going, despite being uncomfortable, despite the pain, despite feeling like giving up, you’re eventually to get what you want.”

Okay, so I didn’t think EXACTLY that. But it was something like that, interjected with thoughts about my burning calves, tight chest and the stupidity I felt for running right after downing some pork chops and quinoa.

The point it is, I can’t let someone’s opinion stop me from doing what I love to do and I can’t let a little burn in my calves stop me from finishing the run. Every day that I get up and push myself physically a little further than I’ve been before, I’m also creating a mental toughness that will feed the rest of my life.

Get up and get out there. Though I do suggest you start sweating doing something you love, not something you kind of, sort of hate. 😉

Shayla

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The Year of YES

2014 is The Year of YES!

When you’re offered an opportunity that scares you a little, challenges you, or puts you a bit outside your comfort zone, do you say YES?

Instead, do you feel a tightness in your chest when you say NO? Are you shutting off the voice inside that is saying “DO IT!”? If so, you’re probably missing out.

I’ve started to think about my life as an actual road trip. As I travel, I get to chose which turns I make, how fast I go, and what people I pick up along the way. Make no mistake about it: the relationships you choose to develop will determine your journey. The people you meet along the way know someone that will be your next client, have the sources to take you to the next level, will inspire you, challenge you and offer you chances to further yourself toward your goals. But if you say NO to that coffee date, networking meeting, yoga class, free seminar, audition, or chance to show your skills, well…you’ve decided not to see what’s behind Curtain Number 1, which could be a BRAND NEW CAR!

Okay, maybe not. But, maybe.

I can’t even begin to explain how fruitful the Year of Yes has been for me and it’s only Spring! I’ve done work for free, bartered services and talents, traveled hundreds of miles for a chance at a gig, invested in new equipment, made friends out of strangers–all in the name of YES. Most of these actions have led to new and exciting opportunities for my career.

You only have something to gain by following your highest intuition and saying YES to things that challenge you to grow a bit beyond yourself. One day, saying YES will be our second nature and then can you imagine where we’ll be?

Tell me one thing you’re going to say YES to below. I’d love to hear from you!

You can also find me on Facebook.

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Shoot and Score- The Corniest Title of My Blog Thus Far

I’m going to be honest with you. I don’t feel very “Positively Shayla” today. In fact, I feel pretty much like crap. I had to literally sit my workout clothes outside the shower at 3pm so I would be forced to put them on without leaving the bathroom. I haven’t worked out in over a week and I’m starting to drag. My outlook is 95% more glum if I don’t sweat on the regular.

I’m also in a period of “uncertainty” right now. I have NO idea what the next year of my life is going to look like. I know what I want to accomplish, but a lot of that is going to rely on where geographically I am in the country and that folks, is anyone’s guess.

So, I really needed to write something today. I need to write to get myself into a new feeling.

Recently my boyfriend Nick and I were over at his friend’s house who has one of those arcade basketball hoop games. You know what I’m talking about? With the mini basketballs and such? Well, anyhoo, they have this VERY dramatic whiteboard on the refrigerator that keeps tally of the all-time top scores. It’s serious stuff. The last time we were there, Nick left the high score on the board at something like 103. As to be expected, he was pretty confident about it.

We come back to his friend’s house this next time and whaddyaknow? Someone BEAT his score with 113. HOW IS THIS POSSIBLE? Well, now he had to do something about it. Nick played that game over and over and over for the next twenty minutes, determined to beat the score. And guess what? He did. He left his friend’s house that night with his name on the board and a new all-time high of 116 points.

I tell you all of this for a reason, trust me. While beating a hoops game is all fun and good, the real point I’m trying to make here is 116 didn’t seem possible the first night we were there. No one had ever done that before. It wasn’t until he saw 113 that Nick KNEW he could beat it. He set his sites on a specific number and he accomplished it.

I think there’s something to learn here. We’ve got to get specific about what we want or we’ll never know what we can accomplish. Not only do we have to know what we want to accomplish, but we’ve got to know that it’s possible. Nick saw that someone else had done it, so why couldn’t he? Our long-term goals are the same.

What outfit are you going to wear on which date on the calendar? What job are you going to have next year and how much it going to pay? How many deep friendships will you cultivate in the next 12 months and what will those friendships look like?

Seek out others who have accomplished what you’re trying to do and go do it. Do it better, even.

Let’s take some cues from the bachelor pad board of fame and put our names on the whiteboard! (just let me have it)

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