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Fry the Pie Workout

I need to burn off some of that yummy Thanksgiving feast...

I enjoyed every single smackerel of deliciousness, but today I want to get in some sweat time.

Do you want to workout with me?

I have a brand new "Fry the Pie" 19 minute workout for you + I to do together.

Includes a warm-up and a cool-down with a Zen Monkee Meditation to wrap it all up.

No equipment needed!

Come join me + let's torch some of those excess calories hanging around :)

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Go From Storing Fat to Burning Fat (Body Transformation Part 2)

If you’ve been feeling frustrated by a lack of results in changing your body or improving your health, then get ready… this one’s for you.

I’ve been there, counting calories, doing tons of cardio, eating super healthy foods…and nothing. No results. WTF?!

Listen sweet friend, it’s most likely not your fault…it’s probably your hormones. Specifically your metabolic hormones.

This is why, when we want to make a change to our body or our health, we HAVE to start by balancing our metabolism. If we don’t we’ll just stay on the merry-go-round of no results and utter frustration.

I filmed a video and you need to see it.

I go over the 2 HUGE factors linked to what we eat that determine how well you BURN fat or how easily you STORE fat (and no one ever talks about them).

I also reveal 2 game-changing takeaways that you can start doing now to see immediate MAJOR results.

You will not regret taking the time to watch this video. I can almost guarantee that you’ll learn something you never knew before. Something that can help you make real and lasting changes.

If you find this info helpful and you want to go deeper on this with me, be sure to get on my VIP List so you’ll be the first to know when my upcoming 21-Day Total Body Reset program is ready to go.

Drop a size. Shed belly fat. Reset your body. All before Thanksgiving.

Get on the VIP List HERE.

This is your time. You can get the body you’ve always wanted.

I’m here to help.

XO

Alicia

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First Steps to a Body Transformation (Part 1)

I’m counting every calorie I put in my body, I haven’t had pizza or ice cream in like 2 years and I’m running so many miles every week I could change my name to Forrest Gump.

So why in the “F” am I not getting results???

This was me back in the day. I was working so. damn. hard. Yet my body just wouldn’t change.

Now when I look back I realize most of the things I thought I was “supposed” to do in order to be fit + healthy were actually working against me.

It’s taken me years and a lot of trial & error, but I’ve learned the real deal when it comes to transforming the body.

If you’ve ever felt confused about what works, or like nothing you do gets you the results you want, then you’re in the right place my friend!

Over the next four weeks I will be going over where to start when you want to change your body. The first steps to a Body Transformation.

LIMITING-FACTORS

I’ve been at this fitness + nutrition thing for a while now and there are TWO limiting factors that keep most people stuck.

I’ve even based an entire system on transforming these two areas, so that people can finally start to get the results they deserve.

This system is called the M+M Method. And no, you don’t sit around eating candy all day, if that was the deal I’d be a gajillionaire.

It’s a method based on the TWO THINGS we must reset in order to begin a body transformation. The M+M Method is where we should focus to jumpstart our body so that we can finally start seeing results.

WHAT IS THE M+M METHOD?

Very simply, here it is…

Reset Your Metabolism + Reset Your Mind = Total Body Reset

In today’s post, we’re just going to focus in on the Metabolism Component.

METABOLISM

  • Listen, if your metabolism isn’t working properly, you are REALLY going to struggle to get results.

  • If you want to transform your body, YOU MUST FIRST BALANCE YOUR METABOLISM!

  • This is why, if all you’re focusing on is counting calories, you’re probably not getting the results you want.

I have created FIVE steps to resetting the metabolism:

  1. Understand How Your Metabolism Works

  2. The Foundation

  3. Eat Smart

  4. Move

  5. Tame Your Stress Monkee

Today we’ll be going over steps 1 & 2

UNDERSTAND YOUR METABOLISM

What is the Metabolism exactly??

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Releasing hormones, breaking down food, moving muscle… it’s all part of your metabolism.

WHAT YOU NEED TO UNDERSTAND:

  • The metabolism is a HUGE subject.

  • Luckily, there is a starting point where we can all begin. Then we start making tweaks.

  • The metabolism doesn’t care if you want to drop 10 pounds. Its main focus is to keep you alive. If it feels the slightest threat, it will do what it can to protect your “precious” fat stores.

  • The Eat Less, Exercise More model (that most everyone turns to when they want to lose fat) actually causes stress to your metabolism from TWO angles:

  • Eat Less = Your metabolism thinks you might be about to starve (Metabolism tells the body, “Hey! store some fat!! We’re about to starve!!”)

  • Exercise More = Your metabolism thinks you are continually being chased by a hungry tiger (Metabolism tells the body, “Hey, stop everything and raise the blood sugar!! We’re about to be eaten by this tiger!!)

  • Eat Less, Exercise More can work for a short period of time, but usually only for 4-10 days, after that you need to change up your approach.

  • There are TWO KEY Metabolic hormones that determine how well you burn fat OR how easily you store fat.

  • These hormones are insulin and cortisol. We really want to focus on regulating these little critters first because we have a lot of influence on them through diet and lifestyle.

THE FOUNDATION

There are TWO things you must be doing for any of this to work. These two things are your foundation and where you should be starting if you truly want to balance your metabolism.

Ready to hear this?

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You MUST…I mean seriously, you MUST be getting enough sleep and you MUST be drinking enough water.

  • Without enough water your metabolism cannot do its job. This means without enough water, your metabolism will be a slug.

  • Lack of Sleep:

  • Your metabolism cannot fully reset overnight

  • Your hormones get disrupted (including the hormones that cause hunger, stress hormones and fat storage hormones)

  • Thyroid will downregulate

  • Your blood sugar is raised which results in fat storage

  • OH- and by the way… while you’re sleeping your body will eventually tap into fat for fuel… if you sleep long enough, you will LITERALLY burn fat while you sleep!!

Okay, I think I’ve given you enough to ponder for today.

I want to let you know that you can always start over and you can always become different. Believe in yourself and believe that you CAN change your body and your health.

It’s not too late and you’re not stuck.

Be sure to come back next week for PART TWO. We’ll be chatting all about the role of nutrition in resetting your metabolism and I”m going to give you a couple of tips that just might change everything for you.

If you found this info valuable + you want to go deeper with me, I have a brand new program that is coming out really soon.

If you want to be one of the first people to hear about it, be sure to get on my VIP list HERE

See you next week my friend!

XO

Alicia

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Burn Fat + Build Muscle with this Quick Workout

I sometimes think back to the days when I was younger...so much extra time + freedom to workout whenever I wanted, for as long as I wanted.

Now, let me be honest, I spent more time doing fun stuff and partying than exercising, but the point is, I had the time to workout if I wanted to.

Fast forward to today. How do we get the body we want with little time on our hands?

Are we just screwed? Time to "throw in the towel"?

Listen, I have found a way to keep my workouts few and fast...and still able to get incredible results.

Interested? If so, you're going to love what I have for you today.

There's a type of workout called Metabolic Conditioning and the beauty of this type of workout is that it BURNS FAT + BUILDS MUSCLE at the same, which is pretty hard to do.

The huge perk of these types of workouts is that they don't take long. 20-30 minutes max.

Bam! 

So that you can get a taste of what I'm talking about I had Rocco (yes, my 7 year old) film me doing a metabolic conditioning workout in our backyard.

Give it a try and let me know what you think!

And if you're on Instagram be sure to follow me because I'll be posting one of these beauties every week.

Here's to getting strong + ridiculously healthy!

XO

Alicia

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FAT LOSS: The Type of Workout Matters

I spent a good ten years working SO hard to get in shape and nothing would happen!

I was completely frustrated by all the running I was doing and all the food deprivation I was putting myself through with no results.

It affected my mood and my happiness.  I would avoid going to events because I felt like I had nothing to wear that didn't make me look "fat".

But I was doing everything I was supposed to do!!

Doing cardio at least 5 days a week, keeping my calorie intake really low and avoiding anything remotely considered as junk food (I didn't have pizza or ice cream for two years!)

I would scream in my head, "Why in the hell am I not getting results?!'

I wish I knew then what I know now.  I could have saved myself YEARS of misery.

Now I know that the TYPE of workout you do matters. Especially if you want to lose fat.

I also now know that endurance cardio (aka steady state cardio) is the last type of workout on the list of priorities for fat loss.

Since today is my birthday, I wanted to celebrate by sending you something that just might be a gamechanger for you.

I created for you a CHEAT SHEET: How to Prioritize Your Workouts for Fat Loss

Click here to grab your copy

Getting results doesn't have to be so frustrating. The key is knowing what works :)

XO

Alicia

 

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The Key to Health, Energy + Fat Loss

I wish I would have known this 10 years ago.

What is the key to health? The key to more energy? The key to fat loss?

If you make this one thing your major priority, you'll see huge shifts in the way you look and feel.

This one thing is linked with a balanced metabolism and balanced hormones.

On the flip side, if you leave this one thing unregulated, it has been shown as a major component in diabetes, cardiovascular disease and some forms of cancer.

I just HAD to share this info with you because most people are not even aware of the importance of focusing on just this one thing.

I know, enough already...what is it?!

Watch this very short video to find out

XO,

Alicia

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Why Cardio Isn't Getting You the Results You Want

You're watching what you eat.

You're trying to drink more water.

You're taking spin class or working on the treadmill or sweating it out on the elliptical.

Yet, you're NOT. GETTING. RESULTS.

WTF?!

If you're over 35 and you're sick of not seeing any change in your body with all of the effort you're putting in- THIS VIDEO IS A MUST WATCH!

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This is how we start to transform (3 Steps)

If you've been following along with me you know that the last several months have been topsy-turvy for me.

I've been struggling...with my health, with my weight, with my self-worth.

I feel frustrated and over it.

A few weeks ago I realized something.

It's time to take responsibility for where I am and quit it with the pity party.

I swear this is the way to truly make change in your life.  You've got to take responsibility.

Now- obviously there are certain things that happen to us that are beyond our control, but the secret is in the way we respond to those things.

The more I feel sorry for myself and pout like a toddler, the more frustrated I become and the less positive results I get.

So, where do we start?  If you're like me and you feel like you need to overhaul your health, your body, your fitness level, what should we do first?

Here are the things I KNOW "move the needle".  The things I've seen make a major impact for people time and time again.

STEP ONE: Take responsibility for where you are. Don't blame it on your job, your kids, your significant other, your lack of time.

Others have figured it out and you can too.

STEP TWO: Drink a sh$t ton of water.

Shoot for no less than 80 ounces a day.  I swear by this.  It totally helps to "reset" your body.

STEP THREE: Move your bloomin' ass. 

Seriously. Make it your mission to move your body EVERY DAY.

This might sound drastic, but let me explain what I'm talking about here.

I'm talking about intentionally getting some movement every day.

I NOT talking about going to the gym and pummeling your body every single day.

Try walking on most days (slow to moderate pace) and then maybe 1-2 days a week doing an intense workout.

The point of this is to create the habit of movement. Don't get too caught up in what that movement is exactly. We'll start to adjust that once we create the habit.

There you are. If you are where I am right now- wanting to start a transformation- follow along with me.  Follow the 3 steps above with me.

I have something to help inspire you during the month of February:

The Stress Monkee Calendar.

Mini workouts. Simple recipes. Daily inspiration.

Grab your copy here (If you'd like to save on printer ink here's a version with no pic)

I would LOVE it if you could let me know how I can help you achieve your transformation.

Leave a comment below and tell me what you think is holding you back from having the body and life you deserve.

Talk soon my friend-

Alicia

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Something Waaaay Better Than Resolutions

New Year's Resolutions...not my jam.

Maybe they work for you, but they don't work for me.

And according to research Resolutions don't work for most people either.

Estimates say about 92% of people fail at keeping Resolutions.

But I have found something that works much, much better.

And I'm using this technique to work my way back to being in the shape I want to be in...I have a lot of work to do, but I know it'll be worth it.

Watch this short video to find out what my secret technique is and how it works.

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Looking at My Body in a Mirror, Crying

Standing in my underwear and a t-shirt in front of a full length mirror in our closet.

A pile of crumpled up pants on the ground next to me.

My eyes starting to well up with tears.

I can barely stand to look at my reflection.

This doesn’t even look like my body.

I pull out another pair of pants to try on. Praying these ones fit.
They just have to, I mean,  they are my “fat pants”.

Holy crap... just barely.  I start pulling on the waistband to try and stretch them out as much as I can.

I put on a baggy top so that hopefully no one will notice my waistband digging into my midsection.

I seriously wish I didn’t have to leave the house today....

Hold on, let me back this story up a bit.

I spent most of my twenties bouncing between being a chubby girl and a skinny girl.

I tried every diet, every gimmick, every bullshit fad. I felt deprived, frustrated and not good enough.

I put so many things on hold until I got in “perfect” shape.  Of course that never came.

It’s all I thought about. I was literally obsessed with the shape of my body.

In my thirties I dove into the science of nutrition, fitness and physiology.

I learned that the things I had believed and followed just a decade before were a load of hogwash (thank you mass media and “certified-in-a-weekend” trainers).

I finally got in shape in a way that was healthy and sustainable, or so I thought.

Now in my forties I am re-learning how to be fit and healthy without unleashing that crazy, obsessive twenty year old who still lives inside me.

All the damage I did to my metabolism in my younger years. All the stress I let consume me and destroy my health. All the intense exercise I did day after day after day.

What I’ve come to realize is that what used to work for me when I was younger... just doesn’t cut it anymore.

Because here’s the truth, once you get to be around forty (especially if you’re a woman, but this applies to men as well), all the dieting from your past, all the unchecked stress, all the pummeling to your body in the form of intense exercise... this has all now left you with unbalanced hormones and a damaged metabolism.

Now you know why I named my company Stress Monkee.

This has brought me to where I am now.

Looking at my body in a mirror, crying.

A Series of Unfortunate Events:

Over the last few years I have been hit with one health issue after another...

Type 1 Diabetes. Precancerous cells in my uterus. Told having a second baby was too risky.  A knee injury that kept me from exercise for months. Found out I have no cartilage left in my knees and will be needing knee replacements. A breast cancer scare.  Severe hormonal imbalance. Uterine fibroids that made my life a nightmare and led to a partial hysterectomy.

Basically the shit hitting the fan.

Please don’t take this as me having a pity party.

I’m sharing this with you so that when I say “health issues” you know exactly what I’m talking about.

A lot of people say to me, “How is this possible? You’re so healthy.”

Ah, but I know the truth. Yes, I am healthy now, but I am experiencing a backlash from all the things I did to my body in the past.

I basically punished my body to get it to look the way I wanted it to look.

The health issues I have had over the last few years (since turning 40) have left me with whacky hormones, a messed up metabolism, major loss of muscle mass and most recently, weight gain.

I am now recovering from major surgery that I had almost 3 weeks ago. I’m sore, tired and my belly is swollen.  I have moments where I’ll just start sobbing (once again, thanks hormones. You’re a real peach).

I KNOW what to do to get back in the shape I want to be in. I could sit down and write myself a killer program to get lean, strong and healthy.

But let’s not kid ourselves. Most everyone knows basically what they should be doing to get in better shape.

If information were the answer, then we’d all be billionaires with perfect abs.” -Derek Sivers

Ain’t that the truth.

The BIGGEST truth I know from all of my years in the health and fitness industry: Most people fail because they try to change too much too soon.

So, I will be taking baby steps. Focusing on One thing at a time. The smallest thing I can do that will get me the biggest results.

All of this to tell you:

I will be documenting my journey and sharing it openly. Hits and misses. Wins and loses. Triumphs and failures.

I will be testing theories and using myself as a guinea pig so that I can help other women over 40 take their life back and feel incredible in their own skin.

Over the next few weeks I will be walking on the beach with my dog a lot and getting 7-8 hours of sleep per night. I’m just focusing on letting my body heal from surgery and enjoying this very magical time of year with my husband Joe and our sweet son Rocco.

After Christmas (possibly after New Year’s) I will start sharing everything I’m doing with you. Workouts... Food... Stress Hacks... Mindset Tips... Meditations... What's working + What's not

I hope you’ll take this journey with me. Support and accountability are a good thing to have on your side. And I could use all the good juju I can get ♥️

I’ll end this here, but before I go, I have something for you.

It’s a tool I’ll be using throughout the month of December just to give myself whispers of reminders to keep my health a top priority.

It’s the Stress Monkee Calendar for December.

Mini workouts. Easy recipes. Mindset tips.

I know it might seem so simple, but if you haven’t ever tried it, you should give it a shot.

Just print it out and put it somewhere that you can see it daily. Grab your copy HERE

If you want to save on ink, click HERE for a version with no background.

If my story struck a cord with you, then be sure and check back at the end of the year.

Join me on my journey to reset my metabolism, rebalance my hormones and transform my body.

The good news...it is possible, even over 40.

I hope you have a wonderful holiday season.  You deserve it.

XO

Alicia

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So Ready to Be Done with This

Waking up to my doctor rolling my bed down the hospital hallway and thinking, "Thank God this hell is over", only to hear her say....

"We couldn't do the surgery.  You had a bad reaction to the anesthesia, your heart rate shot from 60 to 130 in a matter of seconds.  We think you might be allergic, but just in case you need to get cleared by a cardiologist before we can reschedule your surgery."

(I wrote about what led up to this moment here, if you'd like to hear about the drama that got me to this point.)

My first thought was, Argh! You've got to be kidding me.  Followed closely by my second thought, Wait, now I might have a heart problem?!

Fast forward four weeks.  I had several tests done by a cardiologist and even had to wear a heart rate monitor for 7 days.  From day one the cardiologist told me he was absolutely certain my heart is healthy, but he had to do the testing to prove it so I could move forward with surgery.

A couple of weeks ago I was officially cleared by the cardiologist to have surgery.  Looks like my ticker is happy and healthy.

My surgery is scheduled for this Thursday (Nov 9th) and will mark a full year of this health drama that I cannot wait to leave behind me.

And I am nervous.  No, actually I'm pretty frickin scared.

For several reasons.

The fact that I had such a crazy reaction to the anesthesia coupled with how severely low my blood sugar got after only 45 minutes of being under (if you didn't know, I have Type 1 Diabetes).

And there's the whole "being cut open" thing.  Ugh.

But the biggest fear I have in all of this is something I didn't talk about the last time I wrote about the whole thing.

I have decided to have a partial hysterectomy. And I have gotten TONS of opinions on this from anyone I've told.

This was probably the toughest decision I've ever made.  SO many emotions and uncertainty.

But here's why I made this decision:

1- there is a chance that the fibroid could come back.  If I have the partial hysterectomy that goes away.  Seriously- I can't imagine going through all of this BS ever again.

2- I have a history with pre-cancerous cells in my uterus.  Have to have a biopsy every year (that shit doesn't tickle) and since I have that predisposition a partial hysterectomy would eliminate chances of it coming back in the future.

I know this is the right decision for me.  But-- It just feels so FINAL.

I'm really looking forward to Friday, when this will be all over.

I can get off these nasty hormones I've been on (I've gained 12 pounds, my hair falls out in clumps and I'm ticking emotional time bomb).

I can exercise without the fear of having a bleeding "episode".

I can stop walking around with a gazillion lady-supplies in my purse.

I can stop worrying when I'm in front of a group of people that something super embarrasing might happen.

And I can get back to living the life I want to live.

As nervous as I am about this surgery I truly believe that these events only make us stronger.  More resilient.  And I really dig that part.

I've been embracing staying present.  Just focusing on being in the moment.  When I do that, there is no fear.

I'm looking forward to writing to tell you all about how great the surgery went and how incredible I am feeling.

Thank you for being a part of my story.

And thank you for listening.

XO, 

Alicia

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How to Avoid Holiday Weight Gain

The holiday season is racing towards us.

And so are the parties, the treats, the crazy-busy days, the overwhelm and the stuffing of one's face.

Somewhere around Thanksgiving we throw our health + fitness routine right out the window and decide with serious determination that we'll get back on that horse come January 1st.

For reals.

This year, let's do things differently.

Let's try this:

  • LIVE IN THE MOMENT.  For a lot of us, eating is a way of coping with stress.  Usually stress comes from either dwelling on the past or worrying about the future.  If we live in the present moment, we can experience a sense of calm.
  • INDULGE A LITTLE WITHOUT GOING OFF THE DEEP END.  Sometimes you just gotta have a holiday cookie or some of your Aunt Debbie's famous pumpkin pie.  It's okay!  But here's the trick-- chew your bites really well and quit eating when it stops tasting so ah-mazing.  You'll notice after a couple of bites the gloriousness of bites one and two start to wear off.  Stop.  You can always have more later.
  • MOVE YOUR BODY WHENEVER YOU CAN.  I know it can be difficult to get to your workouts during the holiday season.  Here's something that works like gang-busters:  just move your body in some way every day.  A quick walk, taking the stairs, some gentle stretches mid-day...get it in any way and as often as you can.  I swear it works.
  • IT'S ALL ABOUT YOUR CHOICES. From moment to moment each choice you make will add up to the results you are getting.  A bite here, a nibble there..who cares?  Keep in mind that all those tiny choices will add up to the body and health you create for yourself.  It all matters.

To help you keep your health + fitness in the forefront of your mind grab a copy of the Stress Monkee Calendar for November.

Simple Recipes. Mini Workouts. Daily Tips.

Grab it HERE

If you'd like to save on ink you can download a version with no pic HERE

Do you have a trick to stay on track throughout the holidays? I'd love to hear it...leave a comment below.

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