Accountability Archive

Your Body is Supposed to Feel Good

Posted September 7, 2014 By electrafi

“Most people have no idea how good their body is supposed to feel.”

 

I 100% agree. The amount of people that have been in my accountability groups that tell me how they had goals when they started but didn’t even realize that FEELING BETTER was an option!

It’s so empowering for me to feel good myself, physically and by being proud of myself, by taking care of myself. What is my favorite though? Helping others have this epiphany.

 

I save lives in the ER.

I save QUALITY of lives through online coaching.

I LOVE THAT.

 

Through everything I have seen in the ER as a nurse, quality of life couldn’t be MORE important to me.

Just LOVE feeling good. Having energy. Feeling positive and happy and proud of myself. Love helping YOU do that too.

 

qualityoflife

 

Today I did a killer TurboFire workout (was having so much fun I did it TWICE back to back!! ;-)).

I had my Shakeology (mixed with vanilla flax milk!) before my workout and eggs & tapioca bread after. Yum ♡

 

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Tell me…

  • Do YOU feel good?  (If not, do you want more information on my accountability groups?)
  • Do you ever workout at home?
  • Do you value quality or quantity (years) of life?
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October Challenges– #SweatFor5 Minutes a Day & Win!

Posted September 30, 2013 By electrafi

Happy October my #ElectraFiArmy!!! I told you all I have something AWESOME planned for all of you for October!!! How excited are you!? I’m jumping out of my seat excited, if you can’t tell!

sweatfor5

I really hope you’ll join in my #SweatFor5 challenge this October! It’s going to be awesome. Every single day in October I will have a quick 5 minute challenge for you – either a quick 5 minute workout or an exercise to complete for 5 minutes. I believe that with accountability (#electrafiarmy) and a plan (#sweatfor5 workouts & exercises I will post on ChallengeLoop – Sign Up Here), you can create the life you want to live and the body you want to have.

October is the last month before the holidays arrive. Let’s not wait until the excuses start to pile up, but instead get ahead of the game and start changing making small choices each day to create the life we want. I want you to love yourself and I want to help be a part of you creating a healthy lifestyle that includes sweating. I know we can all find 5 minutes daily. Let’s do this!

There will be THREE winners. WHAT!?! You heard me. Three happy winners! Open-mouthed smile The grand prize will be a swag bag from Under Armour, with a full head to toe outfit and goodies. The two additional prize winners will receive smaller prizes from Under Armour, including one article of clothing and an accessory. Potential additional surprise prizes.

The challenge starts October 1st and goes through October 31st. Just accept the challenge, download the app on your phone or save the webpage to visit daily, and leave a comment or post a picture every time you do a 5 minute challenge. You must post at least 8 times to be eligible to win the FABULOUS prizes!

Come be active with me on Instagram, twitter, here, anywhere! It’s going to be A BLAST!

Official hashtag of challenge: #sweatfor5

Additional hashtags/tags to include: #electrafiarmy #IWILL @electrafi

sweatfor5UAswag

(Actually, details above! Winking smile)

Here is Day 1!!

day1

I won’t be posting every day on my site here, so make sure to sign up on the Challenge Loop page!

Post a picture, your reps, anything to THE CHALLENGE PAGE!! Can’t wait to see ya’ll ROCKKKKKK IT! SO PSYCHED FOR ALL OF YOU!!!

You all know I’m ALWAYS on Instagram and we’ll be supporting each other there – don’t forget your hashtags to find each other – follow me, follow each other, support each other, let’s do this!!

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Everyone gets their motivation from somewhere right? One of my motivators is Betty Rocker. She’s AWESOME – lives a healthy, balanced, happy lifestyle full of sweat, good foods and likes to help others. Awesome possum. I wanted to let you know I’m doing her #Rocktober challenge to #makefatcry – yep. Making fat cry. Love it! Winking smile Just in case you wanted another challenge to do along with #sweatfor5!

IGrocktober rocktoberfreeabs300x300 rocktoberthumb

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I’d LOVE it if you’d join me here too…

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Email Me // http://electra-fi.com //

—————

So tell me…!

  • Are you signed up for #sweatfor5 here?
  • Are you doing any other october challenges?
  • What is something YOU want to get out of the sweatfor5 challenge?
  • Ever heard of Betty Rocker?
5 Comments so far. Join the Conversation

Re-Lighting My Fire

Posted May 27, 2013 By electrafi

[P.S. (Can I start a post with a P.S.? Smile with tongue out)

This post may make more sense after reading these:

Another way awesome and completely unexpected thing for me through participating in the Under Armour What’s Beautiful campaign is that it’s re-lighting a fire within my competitive nature, but in a completely different – MUCH MORE HEALTHY (and balanced) – manner. I have always been competitive. I’ve talked about this before. I was an athlete growing up, volleyball, gymnastics & soccer.

Who would have thought a competitive nature + balance could be the best of friends? I’ve found What’s Beautiful to me.

Competitiveness & winning was my MO. My MO got the best of me when it turned into a perfectionism, can’t deviate from the strict rules I set for myself competitiveness. That’s an unhealthy state to be in.

My MO has since become a lifestyle of embracing balance, promoting self love, and remembering to love myself along the journey. This has been well complemented with the Under Armour What’s Beautiful campaign that I’m participating in through FitFluential. I have been able to dip into my competitive nature by completing challenges they have laid out as well as create my own.

I have also been able to balance this and keep from going too far by enjoying the journey and reminding myself of What’s Beautiful to me, every step of the way. I am thankful to be a part of this campaign for many reasons, this being one of the main ones. Re-igniting competitive fire within me while allowing myself to stay balance and remind myself I love myself through each day I work at being better. Being better no longer means to me “leaner, leaner, leaner.” It now means stronger, happier, more balanced, SELF LOVING.

I completed the Exercise Take Down challenge, where I took an exercise I avoid. Or USED TO, in this case. I have been working on practicing & incorporating pistol squats into my workouts for about the last month. I used to avoid them like the plague (and that’s saying a lot – I work in an ER Winking smile). I now love putting them into my workouts – ESPECIALLY because they’re hard – and working through them gives me a sense of accomplishment. For the Under Armour campaign, I set a one minute count down timer and did as many pistol squats as I could do within one minute. I got 10 alternating. Not bad!! I will work on increasing this number.

Who’s in?? Who’s going to attack an exercise they used to avoid? Who will try the pistol squat challenge I completed? How many can YOU get in one minute?

Come join me in the What’s Beautiful movement and show me what you’ve got!

Make this movement work for you – whatever it is you need to re-light or balance out – let’s do this!

***

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***

  • What are you working to re-light or balance?
  • What exercise do you avoid at all costs?
  • What exercise did you choose and how many did you get in one minute?
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What’s Beautiful? Loving Yourself.

Posted May 22, 2013 By electrafi

BAM! This post is a must read. It’s long. It’s important. It’s one of the most important posts I have EVER written.

I have written many posts embodying these three main concepts:

  • Promoting self love
  • Embracing balance
  • Fighting back against deprivation
  • (I will do a post round up in the near future!)

I have learned the hard way that it’s so important to live a lifestyle that not only allows, but truly embraces, balance and fights back against deprivation.

Last year I wrote a post for Under Armour’s What’s Beautiful campaign. I will not join a campaign unless I truly believe in the heart of their motives. I am lucky enough to be working with Under Armour through FitFluential because I believe in what they’re promoting. They aren’t promoting unhealthy ideals. They’re promoting a way to redefine the female athlete, a way to accept everyone, a place everyone can help inspire each other.

The post I wrote last year was THE MOST RAW POST I HAVE EVER WRITTEN. I posted pictures and words I thought would never leave the dark skeleton laden place in the closet of my memories.

(^A picture from the original post I never thought I’d share.)

But this campaign pushed me to share my experiences, and the feedback I got from everyone was BEYOND AMAZING. It breaks my heart to look at my pictures from that deep dark place. But it heals my heart a million times over to get the support and kind words I’ve received, but most of all, to hear that I am helping. If I have helped even just ONE person through a tough experience by sharing my own fight, it’s worth putting out there.

 

Read: My first Under Armour What’s Beautiful Post!

 

I am now taking it up a notch. Not only am I posting about this campaign, but I’ve created a profile, which I’d love if you’d do too so we can interact, and I’ve also created a team. When creating a profile you must create a goal.

Here is my #IWill statement:

I WILL remember to love myself along the way to being the best athlete I can be.

My Team is called TEAM LOVE YOURSELF. This team welcomes EVERYONE. No one is left out. I don’t care if you run, strength train, crossfit, walk around the block, do summersaults & cartwheels across your living room every day. If you’re an athlete in your own right, if you’re pushing yourself every day to get better and to LOVE YOURSELF THROUGH THE JOURNEY, you’re welcome. If you’re reminding yourself every day to remember that happiness isn’t an end point, but something to be grabbed by the horns right now. If you’re reminding yourself that your body is beautiful just the way it is all the way through your journey, not just at the “end point,” you’re in.

IF YOU NEED HELP REMEMBERING YOU’RE BEAUTIFUL, EVERY BIT OF YOU IS BEAUTIFUL, through your journey to be the best you, the best athlete, the best person you can be, COME LET ME INSPIRE YOU. Join my team! Follow me! I will be here for you ever step of the way. Let’s do this! Let’s do this together!

Say it with me:

What’s Beautiful?

I AM BEAUTIFUL!

AND as if that’s not all enough to make you want to be part of the movement, the winners get surf lessons in Costa Rica, and weekly swag bags of Under Armour goodies are given away for those who are rockin’ it. I mean, c’mon, how much better could this get!? Winking smile

***

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***

What is beautiful to you?

What is your I WILL statement going to be?

12 Comments so far. Join the Conversation

Rest Days Aren’t Optional

Posted February 25, 2013 By electrafi

I used to over-train. I used to go hard in the gym 7 days a week with hardly ANY rest days. Not cool. I used to HATE rest days, become anxious about them and feel guilty for not working out. I now LOVE rest days. You’re supposed to be working out and eating right because you RESPECT your body and because you LOVE your body and your health, not because you’re punishing it. That’s not okay. I learned the hard way. I now have 1-3 rest days per week depending on my training style at the time and how heavy I’m lifting at the time. I have been averaging 2-3 full on rest days per week (not cardio days, TRUE rest days) and have never felt better. I usually get in 4 weight lifting days and will usually do two days of moderate, short cardio, often one day on its own and one after an arm day. That leaves me 2-3 rest days per week. And I’m loving it. You don’t have to kill yourself to be healthy, happy, and balanced. It actually HELPS to give yourself time to rest and recover. It always gets me itching to go back and KILL IT in the gym. The more I embrace my rest days without anxiety over feeling like “I should have gone to the gym today,” the more enthusiasm I have when I DO workout. Balance, rest and recovery are SO incredibly important. I did have to learn the hard way, and my body couldn’t be happier that I am now listening to it and treating it well because I love and respect it. Let’s love and respect our bodies ladies and gents – it couldn’t be more important!

Day 9 of 21 Days of Health

The Importance of Rest Days

How many days a week do you take as rest days?

Those that do not take rest days or that use rest days as high intensity cardio training days will likely burn out, overtrain, or both.

Symptoms of Overtraining:

  • Fatigue, lack of energy, tired
  • Soreness – especially in joints
  • Slow to recover
  • Decrease in performance
  • Irritable
  • Decreased immune system

Most elite, professional athletes (whom often take things that help speed up recovery – topic for another day) take at least one full rest day off per week. For the average fitness-conscious gym goer, at least one COMPLETE off day is needed per week, with another one or two days of light crosstraining or cardio (incline treadmill walking, light biking) per week. How many days of intense weight training & cardio does that give you? Four. Does this seem like WAY TOO LITTLE? I hope not! Rest days need to be planned into your program just like your workouts and meals do. No skipping rest days, they’re much too important!

Recipe for success:

  • 3-4 days of weight lifting per week
  • 1-2 days of intense cardio
  • 1-2 days of light, moderate exercise (active rest)
  • 1 day (at least) COMPLETELY off

Why rest?

  • MUSCLE BUILDING happens when you rest and recover
  • Prevent overtraining
  • Keep enthusiasm high
  • Find balance between fitness, work, and home life
  • Allow glycogen stores to refuel
  • Repair tissues
  • Keep our bodies guessing
  • Prevent injury
  • Prevent too much cortisol (stress hormone) from being released & building up

***

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***

How many days/wk do you do active rest?

How many days/wk do you take a FULL day off of TRUE rest?

Have you ever overtrained?

Do you like rest days or have a hard time with them?

13 Comments so far. Join the Conversation

Patience + Reaching Goals

Posted February 22, 2013 By electrafi

Happy Saturday all you rockstars!! I will have an update of what I’ve been doing this coming week. It includes more weights, less cardio, more food, more carbs and I feel strong and healthy and I’m loving it! I can’t wait to share everything with you!

***

21 Days of Health

Day 6 – Patience + Reaching Goals

How many of you have tried multiple different workout routines, multiple different “diets”? How many of you were frustrated with the lack of results in a short amount of time? Let’s look at why.

*

It used to take 2 months to get a letter mailed to you.

Now it takes 2 seconds to send a text.

*

It used to take 30 minutes to bake chicken breast.

Now it takes 3 minutes in the microwave.

*

It used to take 1 week to get milk delivered.

Now it takes 1 minute to pull it off the grocery shelf.

*

It used to take months and years to build the physique you desire through hard work, dedication and consistency.

Now it still takes months and years with the same hard work, dedication, and consistency.

*

What’s the difference you ask?

People used to exercise their patience.

bw patience

Living in an instant gratification society forgets what patience was made for. Living in an instant gratification society takes away from the accomplishment of slow progress. Slow progress is progress that will stay. Slow progress is making the decision every day to become better, to push forward, and with patience as your best friend, you will become who you want to be. The only difference, is with patience present, you won’t give up. You’ll keep going because you know what’s waiting for you – a week from now, a month from now, a year from now, 5 years from now. Patience will help you exercise every other dedicated bone in your body.

Building the health and physique you want takes time. It doesn’t take one week to gain a lot of fat. It doesn’t take one week to lose a lot of fat. It doesn’t take one week to build a lot of muscle. It doesn’t take one week to lose a lot of muscle. What it does take, is consistency to a healthy program that will produce a healthy lifestyle full of long-term results. Your body is the most wonderful “machine” ever made. It knows what it’s doing. Give it the right fuel and training and you’ll get there. All in due time.

Don’t fall into the instant gratification trap with your body. Allow your patience to flourish. Remind yourself that every choice matters. Patience can be your best friend that will help push you to your goals.

***

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***

When do you find your patience falters?

How do you exercise your patience?

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New Year, New You!

Posted January 15, 2013 By electrafi

Contrary to the title, this is not a much-expected “It’s the new year! Happy 2013! It’s time for a new you!” post. Is it a good possibility you’ve already thought that same thought and could make 2013, a new year, the reason you make yourself a new version of you? Sure it is. Is that why I’m writing this post? Nope!

I am writing this to tell you that any year, any month, any day, any hour, and really any minute could be the time and reason you choose to change your thoughts. It’s a choice. And every choice counts.

Why not make that time right now? You can be whoever and whatever you want to be. Anytime of any year. Is now a good of time as any? You bet!

***

How has my new year started out?

A tad of building muscle/holiday eats/bit of relaxation fluff still hanging on. Officially started speeding up my workouts to keep my heart rate up in addition to decreasing extra bites here and there and food prepping more will lead to a decrease in body fat while maintaining muscle.

New glasses! My next post will explain how I got them offline – first time I ever ordered glasses offline and I am L.O.V.I.N.G. them!! BAM!

Still saving lives in the ER – I am going to start doing some posts on how to work around insane schedules (crazy work hours, kids, etc) and fit fitness and clean eating into your life!

***

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***

Coffee Talk!

  • How has your new year started out?
  • What are some of the biggest hurdles you have to overcome to workout & eat clean?
  • Did you relax a bit during the holiday season or did you stay strict?
12 Comments so far. Join the Conversation

Clean Eating Blackberry Crepes & Thanksgiving Indulgence

Posted November 27, 2012 By electrafi

I hope all of you Americans had a wonderful Thanksgiving and that all my international friends enjoyed their week as well. Life got in the way of posts. But no more. I indulged over thanksgiving and truly enjoyed time with my wonderful man’s family and enjoyed my share more than my share of apple crisps, pumpkin pie, and cheesecake <— officially my new favorite indulgence. I rarely allow myself to eat full on treats like this, my usual treats are just larger portions of clean eats. Although I believe it was good to enjoy the time and give my body and especially my mind a quick break to relax, I can tell the three days of allowing treats has led to lethargy, water retention, an unhappy stomach, and once all the water retention has subsided we will see if there was more “damage” than water retention. If there is, it’s nothing a week or two of lifting, some cardio, and a TON of clean eats can’t fix. I have learned that being balanced, having moderation, not forgetting to enjoy life while being happy, healthy, and still being able to maintain a lean, healthy, fit physique is so important.

Last year, I didn’t indulge in ANY thanksgiving eats and I returned from our trip last year weighing less than I did before we left. Do I wish I repeated that this year? No. Not even close. Even though I may have stalled progress or cost my progress a week or two? No. It’s a lifestyle, not a life-sentence. I was unhealthy in my mind, obsessive, and unable to enjoy time with my loved ones, let go, and eat a piece of pie. Reading my post last year from thanksgiving made me sad. There is NO reason anyone, unless they’re less than two weeks out from a competition or photo shoot, should deprive themselves from enjoying one, or a few meals, with family.

Even with my water retention and a bit of work ahead of me, I would choose this year’s thanksgiving trip results over last year’s thanksgiving trip results ANY day. I am happy with where I am mentally and my boyfriend and I had a great time spending time with his family and friends. I am thankful for the changes I have made with my mindset, and I will continue to work every day to be a better me. I am truly learning what beautiful is, and I’m learning to be kinder to myself each and every day.

I am thankful for all of you, for your support, for you allowing me to help push all of you to be the best you you can be. I don’t care if you celebrate thanksgiving or not, I’m thankful to have you here! Open-mouthed smile

***

My promised Clean Eating Blackberry Crepe recipe is here!

I gave a little teaser on instagram a little while back…

Wipe that drool up and let’s get a’cookin’! Winking smile

Clean Eating Blackberry Crepes

Ingredients:

  • 1-3 tsp Coconut Oil
  • 1.5 cup egg whites
  • 8 tbsp oat flour
  • 1/4 cup coconut milk
  • 4 tbsp sugar free blackberry jam

Step-By-Step:

  1. Mix egg whites, oat flour & coconut milk in bowl until smooth.
  2. Heat pan (I use a pan about 8-12 inches in diameter) on stove-top.
  3. Melt coconut oil in pan.
  4. Pour batter into pan until pan is covered with a thin layer of batter.
  5. Cook until bubbling & flip, or cook until cooked through (depending on consistency preference).
  6. Put crepe on plate.
  7. Spread blackberry jam (or any jam or jelly) over crepe.
  8. Roll crepe.
  9. Repeat until batter is used up.
  10. Devour!

If you’re like me, each crepe will be gone the minute it’s rolled up. Waiting to eat them all at the same time? Puh-leez. Especially post workout. I eat as if I’ve been starved for weeks. Don’t send me on survivor. I like my food too much! Smile with tongue out

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***

Coffee Talk!

  • What are you thankful for?
  • Did you indulge over thanksgiving?
  • What is your favorite kind of jam or jelly?
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Keep It Clean & Sweaty

Posted October 26, 2012 By electrafi

How did I keep it clean (food) and sweaty (me) while we drove around the country for about a week? Well, let’s get to the down and dirty (or clean Winking smile) and chat a bit!

Keeping it clean really comes down to being willing to make it work but be able to compromise a bit. I drank a lot of protein shakes & ate ostrim/jerky in the car. I ate my carbs through adding oats to my shakes. I would eat a filling protein, carb and fat filled breakfast before we’d leave home, the hotel, or wherever for the day. Sticking to my eat ever 2.5-4 hours plan, I’d have some jerky or a shake, plus some snackable veggies (carrot sticks, etc) in the car. Whenever we’d stop for a meal, I’d order a source of grilled lean protein, plus steamed veggies, and a sweet potato or I’d have a ginormous salad. Totally do-able, and most places will have options and be willing to make it work for you! Just ask with a smile! Open-mouthed smile Keeping stocked up on jerky is doable at any gas station. Do I prefer ostrim and perky jerky because they don’t have additives and their sodium content isn’t out of this world? Yes. Will I eat the jerky from the gas station in a pinch? Yes. I’d prefer not to starve my muscles. I’m rather partial to them Smile with tongue out. I take my whole protein tub and just continue to scoop out of the tub. Ready to drink protein shakes are also great for traveling and I’ll take a few with me. Snackable veggies are usually available at rest stops as well. Carrots and ranch is common, so I eat the carrots and leave the ranch!

The top left is at a restaurant off a highway exit. Grilled, plain salmon with steamed broccoli and grilled tomatoes & asparagus. Top right is one of our hotel restaurant breakfasts – egg whites, bacon, plain oats & a poached egg for me. Eggs, bacon and a waffle for my man. Bottom left is the same hotel on a different day, egg whites & plain oats. Bottom right is my FAVORITE jerky brand – Perky Jerky – low sodium, natural ingredients, no msg etc, and super duper tasty. Apparently they need to make me an ambassador because I love their products. Love both the bacon and turkey!

 ***

Keeping it sweaty is the most fun part for me! We try to stay at hotels that have fitness centers or an agreement with a gym close by. I also take advantage of fitness things in the area if I can coordinate it into my trip. For example, in NYC, Christina & I rocked a sweaty crossfit workout…

In Maine, Kat and I had a blast pushing cars & flipping tires. I am so glad my friends are gluttons for punishment too and feel the same as I do – the harder the workout, the better! Open-mouthed smile I am going to do a full post with lots of tire flipping pics so as not to overwhelm this post with picture after picture after picture …. Winking smile

The hotel in NYC also had a great gym for a hotel, not to mention a BEAUTIFUL view, so I got a good couple workouts in there…

Can you tell getting sweaty makes me happy??

The other few hotels we stayed at for a night here or there didn’t have hardly anything for a “fitness center.” This is where creativity comes into play. If there’s only a treadmill in the fitness center, I will go outside and do sprints and an outdoor workout, or I’ll do some treadmill sprints or incline walking plus a plyo workout. If there is not even a treadmill and the weather outside is less than desirable, make your hotel room your gym!
Exhibit A…

Winking smile

Don’t forget to utilize what you have around you! Park benches, curbs, the hotel hallway, parking lot, or desk chair in your room!

I also always carry my “Emergency Workout Kit” with me while I’m out of town. It consists of my gymboss timer, polar heart rate monitor, & ear buds.

I don’t have it pictured here but I always bring a few good do anywhere plyo, tabata, or crossfit workouts written down as well as a jump rope.

The bottom picture is my purse – RTD protein shake, ostrim jerky & glasses case. Definitely a fitness girl here, not a girly girl. Winking smile

***

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***

Coffee Talk!

  • How do you keep it clean & sweaty tricks while you’re on the go, out of town, or on a road trip?
  • Tell me about your favorite fun workouts you’ve done!
  • Are you more of a fitness-workout clothes-sweat is your favorite kind of person or are you more of a fashionable fiend? :-D
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Thank You

Posted October 13, 2012 By electrafi

What more can I say? Thank you all so much. Thank you for accepting my past struggles and thank you for seeing the beauty in me that I see in myself. Thank you for sharing your own past and current struggles with me, and your successes or hopes of changing. I am honored that so many of you would share these things with me.

Once again, to be completely honest, I was terrified the moment I posted my very personal What’s Beautiful post the other day. I know how important it is that I show everyone how vital it is to see yourself as beautiful, make yourself better and stronger, and fuel yourself in the right way. I promise I will walk the walk and I want you to join me. I am so excited to have you all along on my journey.

This brings me to my next point. You all know I have some exciting things happening, things that I am not allowed to share yet. I have posted glimpses, like these Instagram pictures..

.. and having these “secrets” things that cannot be discussed yet has made me realize even more how much I love all of my readers, and this community we have built. We help each other through our struggles and congratulate each other on our successes. Things are more exciting and enjoyable when I can share them with all of you! That being said, as SOON as they tell me I can burst the bubble and spill all the details, you all will be the first to know! Off to more of the same fun this weekend and next week!

***

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Watch me work it out & chat it up on YouTube!

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I’ll like, tweet, comment, IG, pin & chat back!

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Coffee Talk!

What are you up to this weekend/week?

Ever had a “secret” you couldn’t wait to share?

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