Will You Take The Challenge? #MayMakeover

{insert a bitter string of complaints about how my summer body got derailed by this ridiculous stress fracture}

that's life. things don't go as expected and sometimes we don't reach our goals for one reason or another. and you know what I have to say about that, "oh well!" yeah, I'm disappointed that I can't enjoy runs this season. I'm frustrated that my strength gains and body fat % are not what they were a month ago, and yeah, I'm super pissed that my actuality doesn't match my expectations. but, c'est la vie. that's life. what can we do about it? and, yes, I'm saying we because I'm willing to bet that some of you aren't exactly where you'd hoped to be by May of this year. how many of your New Years resolutions to "get fit" fell short? maybe you're still not ready to sport that bikini come summertime, or your attempt at healthy eating took a nose dive after lent ended. whatever the scenario may be, I say…let's fight back.

have you ever heard the saying, you don't need a new year, you only need a Monday? we all love the concept of a new beginning, a fresh start, a rebirth. April was a bit of a bust. I fell off the Paleo bandwagon, exercised a total of 0 times and even had tortilla chips for dinner on occasion. it wasn't pretty. but May, May will be different. May is our Monday. and because we all know there's strength in numbers, I want you to join me in re-committing to ourselves this month.

you matter. your health matters. regardless of what season it is or what season of life you may be in, you deserve to be healthy and cared for. if anyone tells you differently (yourself included), they're wrong. so here's how it's going to go down:

each week we will focus on a new healthy behavior. research shows that if you have too many coinciding goals, your chances of accomplishing them are pretty minuscule, however, if you choose one goal and attack it with fervor (fervor is my word, it wasn't used in the research study), your chances of meeting that goal increase ten fold! no brainer. the idea is that you devote all of your energy to mastering one goal at a time. when you feel as though you're confident in that healthy behavior, you can add a new goal. if you feel you need some more time, take it! this isn't a competition. this is real, every day life people!

The #MayMakeover Breakdown:

May 1st-7th: No food after 8pm. 

no, eating at night does not make you fat. but if you're anything like me…those not-so-good-for-you foods suddenly look so much more appealing after dark. it's WHAT we choose to eat at night that makes us fat, not WHEN we eat. and because our bodies don't need fuel before bedtime, we don't need to be eating after 8pm anyway. Close the kitchen.

May 8th-14th: Eat protein with every meal/snack. 

if it doesn't have protein, don't eat it. chips? no. cereal? no. sweets 'n treats? no. empty calories have no purpose inside our bodies. don't waste your calories on them. every meal and every snack will have some source of protein: lean meats, poultry, eggs, milk, Greek yogurt, protein powder, nuts, seeds, etc. …and continue to stop eating after 8pm. 

May 15th-21st: Eat at least 5 servings of vegetables a day. 

to clarify, a serving of vegetables is approximately 1/2 cup. so if you have a serving at each meal and snack, assuming you eat 5x a day, you'd hit your quota. or, you could double up at lunch and dinner and easily hit 5 servings in a days time! notice that I didn't say 5-9 servings of fruits and vegetables which happens to be the daily guidelines for American adults. this is mostly because I am obsessed with fruit. I would be a fruititarian if it were healthy (and yes, that is a real thing). But just like too much sucrose (aka. sugar) is a bad thing, too much fructose (the sugar in fruit) can also be a bad thing. moderation sucks, doesn't it!? ….and continue to stop eating after 8pm AND have protein with every meal/snack. 

breakfasts: egg and veggie scramble/spinach, onion and bacon frittata/protein smoothie with spinach

lunches: spinach salad/lettuce wraps/soups

dinners: roasted, mashed or steamed vegetables/stir fry/casseroles

snacks: raw veggies with dip/kale chips/green juices

May 22nd-28th: drink half your BW in oz of water each day. 

hydration is a serious thing. have you ever sprinkled salt on a slug and watched it shrivel up? that's what you'd look like without water. staying hydrated helps with weight loss, muscle efficiency, skin elasticity, mood regulation, memory function, digestion, joint lubrication, and immune health. water is no joke. but just how much should you be drinking? take your body weight (in pounds) and divide that by 2 - that is how many ounces you should drink each day…and no, coffee doesn't count towards your daily quota (I knew you were thinking it).…and of course, continue to stop eating after 8pm, eat protein with each meal/snack AND consume at least 5 servings of vegetables a day. 

Can you just imagine for a second how healthy you will feel at the end of May if you commit to these aforementioned nutrition goals? Think about how you'll feel, physically and emotionally. Think about how you'll look, your insides as well as your outsides. That's actually a little gross when you think about it, but you know what I mean! I don't know about you, but I really want to be that person. She's feels fantastic, has energy for days and looks super hot…just saying.

So…who's with me!? If you're serious about joining the challenge, let me know and I will commit to sending you weekly email reminders. Because I want us to be accountable, me to you and you to me. Let's take May by storm. #MayMakeover

Eat well. Live well. Be well.