10 Things to try with Hummus (that are not Pita Bread!)

1. Romaine Lettuce Leaves 

 2. Baby Carrots

3. Kale Chips

4. Cucumbers

5. Purple Cabbage

6. Chicken Breast

7. Roasted Eggplant

8. Mushrooms

9. Avocado

10. Jicama 

Insanity and Focus T25 Hybrid

When I finished my first round of Insanity, I had combined feelings of accomplishment and frustration. I felt like my fitness honeymoon was over and I didn't know what was "next." After doing some research on the the internet, I found that you could do really cool HYBRIDS of Beachbody programs.

I would recommend exploring a hybrid after fully completing a program, for a few reasons:

1. Results: Beachbody specially designs their calendars to help deliver maximum results.
2. Risk of Injury: When you're just doing one program, your focus (no pun intended!) won't be as divided. You will have more body awareness and, subsequently, lessen the risk of injury.
3. Commitment: It's always easier to commit to one program, versus trying to commit to two brand new programs. 

 Here's a hybrid calendar of two of my favorites, Insanity + T25. You could always swap out one of these programs for another activity or program. If you have any questions, always feel free to contact me.

21 Day Fix Meal Plan Sampler

I have had a few people ask about what my thoughts are about nutrition/etc... I am in love with the 21 Day Fix meal plan. I never feel deprived and, honestly, I feel like I will apply the principles I've learned in this program for the rest of my life. I learned a lot about where I was under-eating, particularly in regards to protein. I just can't sing enough praises about the 21 Day Fix! Here is a little "sample" of what a few days of eating on the program may look like. Feel free to contact me if you have any questions!

SUR Vlog ♡ and Beachbody Info!

BEACHBODY INFORMATION: 

http://www.beachbodycoach.com/rebeccagutierrez1988

**FOR MORE INFO ON T25 OR THE 21 DAY FIX, CONTACT THROUGH THE ABOVE WEBSITE OR VIA EMAIL, rhorchak@gmail.com**

Healthy Recipe ♡ Grilled Salmon with Lime & Herbs & Asparagus

Hormone Replacement Therapy: My Story

HORMONES. Look at this word and tell me it doesn't scare you. If not, then good for you. This word still scares me. It stirs up old memories of junior high health class. Remember? The time when they separated all the boys and girls and class and talked about "our changing bodies." [Insert GAG here].

Disclaimer: I am not a doctor. What I write is not meant to replace any advice received from a medical professional. However, in my experience, it feels like there is a huge lack of first-hand sources out there on the topic, unless you feel like reading through all the answers submitted on q&a websites. You're body is your own and whatever you choose to do or take is completely up to you. This is just a snapshot of what Hormone Replacement Therapy was like for me.

In February of 2013 I decided to try bioidentical hormone therapy from BodyLogic MD. I had recently stopped taking birth control two months before and was still experiencing adverse affects. From my personal research it seemed this type of treatment would be the most "natural" quick-fix I could find. In hindsight, I should have waited for my body to return to equilibrium naturally, but hindsight is always 20/20.

I called my local BodyLogic MD office and made an appointment in early May. There was at least a three-month waiting list for an appointment, but I decided to go for it. I had to pay an up front fee of $250 to reserve the appointment, but it seemed worth it.

During that three-month period there were a few different tests that I had to complete in preparation for my appointment. The first test was a series of urine analysis samples that I had to collect myself (gross). The catch was that I had to do it just before I started my monthly cycle. I followed the instructions and mailed my samples back in as quickly as I could. The lab that analyzed the samples called me back and said that apparently I had drank too much coffee before completing my test so I would have to do it all over again (also tacking on more $$$ on my bill). I had to wait another month and then do my tests again. Thankfully, the latter time was successful.

The second test involved getting 12 vials of blood drawn. I'm not a fan of needles, but usually I'm ok with getting shots. Getting blood drawn, especially that much, was a totally different story. I passed out and was sick the rest of the day after they drew my blood.

Finally I made it to the big day of my appointment. I was a little disappointed with the office. It was small and nice, but small ... very small. The overhyped website and three months of anticipation ratcheted up my expectations sky-high. I expected an amazing state-of-the-art facility.  Instead, all I got was a generic desk, a young receptionist and some magazines. That’s all I got.

I met with the doctor and she put me on a machine that listed my weight, BMI, BMR, heart rate, bone density and some other things I don't remember. Apparently using this machine costs $125 extra, but the doctor kindly decided to waive the fee for me. 

My doctor was very professional, but as we started the consultation I opened up about my struggles with not feeling like myself after being on birth control. Perhaps naively, I assumed she would be a little more compassionate. Instead, the whole thing was very sterile. She read through the different hormone levels that showed up on the tests and didn't seem too interested in sharing a heart-to-heart about my struggles (my bad!). 

So what did the tests show? For the “low” price of $1,200, I learned that my T3 (thyroid hormone) was slightly low, but overall everything was completely normal. I paid the fees and was put on a regimen taking the Armor Thyroid (T3 taken from pigs). I was also told that I would need to meet with the doctor again in three months (and take the blood and urine analysis tests again) to see how my body was responding to the Armor Thyroid. 

My conclusion: I took the medication for about three weeks and didn't see any overall changes in my symptoms. Honestly, I think I was over-reacting to the whole situation in the first place. When I started taking quality multi-vitamins and focusing on a whole foods diet, my symptoms corrected themselves pretty quickly and at a fraction of the $1200 price tag of Hormone Replacement Therapy!

30 Day Challenge Check-in: Don't Confuse Self-Discipline With Unadaptablity

Life threw us a curve ball causing me to swerve from the Herbalife diet section of my 30 day challenge a couple of days this week, We've had some particularly crazy circumstances going on in our personal life and I simply didn't have time to get to the grocery store to get the needed items for my smoothies on those days. Does this mean that my goals are shot and I'm a failure at self-discipline? Absolutely not. I still ate healthy and made it to the gym on those crazy days. 

Too many people, myself included, confuse being rigid with self-discipline.  This line of thinking can lead to unhealthy and negative thought processes. And neither of those things guide you to an optimal state of health and well-being. Let's explore the different between these two concepts (definitions from thefreedictionary.com)

• Self-discipline: Training and control of oneself and one's conduct, usually for personal improvement.
• Unadaptability: the inability to change or be changed to fit changed circumstances.

On the surface they seem really similar, but the life application of them can differ significantly. Self-discipline encourages growth—and growth requires change. For example, you make a goal to eat healthy by eating dinner at home more often. You have a particularly hectic day at work, there are no groceries at home and other more important errands take you away from cooking. In my opinion, the balanced, self-disciplined reaction would decide that overall it is better for you to get a healthy meal from a deli or restaurant. Are you exactly sticking to the goal of "not eating out"? No, but you’re still making a healthy choice in a changed circumstance. 

Life happens and sometimes we can't precisely stick to our goals, but don't beat yourself up over it. Embrace change and try to adapt your goals to fit outstanding circumstances.