Keto: Coffee

Welcome to Wednesday!

 

I know Wednesdays are not always easy so I thought I would talk about something very midweek appropriate topic. Coffee!! Yay!!

 

More specifically bulletproof coffee or Keto coffee.

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I prefer to call it Keto coffee, for…well reasons. Anyway Keto coffee is a great way to start your day. Not only does it taste delicious, and help you hit your macros but it also gives you a nice energy boost. I’ll explain why in just a minute.  

 

Let’s dive in!

 

When I first started Keto I had some trouble getting my fat count up there. Of course when doing something new it does take a little time to figure things out. So I started looking around and after doing some research I decided I would try out Keto coffee.

 

There are about a million different versions of keto coffee so really the possibilities are endless, though you should not get too crazy. It’s easy to  go over your fat goals. Especially once you get into the swing of things. When I first started I was putting coconut oil, butter, 5 drops stevia and a sprinkle of pink sea salt into a blender with 12 oz of brewed coffee. My blender is kind of weak so it takes about a minute to blend this together.

 

While this was a delicious combo, it simply became too much because I like to have a second cup, either in the morning or in the afternoon. It would drive my fat, and calorie count way up. Also this is extremely filling, and I wouldn’t want to eat breakfast. Which would be ok except i prefer to take my medicine and vitamins in the morning. Without eating something before taking them I would feel very nauseous.

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Then I switched to coconut oil and a little heavy cream. This helped some I wasn’t quite as full but I was still able to have my fancy frothy coffee. After a little while of having this coffee I decided that having such a heavy coffee in the morning just wasn’t working out for me. I’d much rather be able to have a little bit bigger breakfast then a heavy coffee.

 

Which brings us to my current go-to. Super simple two tablespoons heavy whipping cream, one tablespoon Torell sugar-free vanilla syrup, 6 drops of stevia and a sprinkle of himalayan pink sea salt. I am definitely considering getting a milk frother because I’ve heard a lot of people use those to blend their coffee and for something as simple as heavy cream I’m sure it’d be perfect.

 

Alright so let’s talk about the benefits, beyond getting your fat count up. The big one is energy. We all need it especially in the morning. The main goal of following the Keto way of eating or Keto lifestyle is to become a fat burner. This means that your body will use fat as the main source of fuel.

 

From the research I’ve read for a lot of people this is the ideal energy source for their body. I definitely feel that that is true for me as well. Then it stands to reason if you give your body a large helping of fat it’s going to result in a boost of energy. The best way to do this is to actually aim for MCT in your coffee.

 

MCT stands for Medium Chain Triglycerides. A very common way to get MCT is coconut oil. Some people like to add straight MCT oil to their coffee. This is not possible for everyone straight MCT oil can do a number on some people’s stomachs. So it’s definitely recommended to take it slow. I myself haven’t tried it yet but it is something I plan on doing in the future. Perhaps after I get a frother or a more powerful blender

The reason why these are the best is because your body can use these as instant energy, it doesn’t have to be broken down first. Also it is said that MCTs can help keep you full longer, this is a big help for those of us trying to lose weight. When we actually feel full we’re a lot less likely to mindless snack.

It’s not just MCTs that can help you feel full longer. Having a high fat diet helps you to overall feel full for a longer time. That’s one of the reasons why the Keto diet is effective at helping people to lose weight. Starting your day with a fatty coffee will help you get to lunch and sometimes beyond.

 

Do any of you guys drink Keto coffee? What’s your favorite way to have it? I would love to hear from you!! Good luck with your week and as always Live Crazed!!

Workout Motivation (with playlist!)

Welcome to Wednesday!!

Happy independence day as well!

Let’s celebrate our independence from laziness and self doubt. I know that it’s hard to get and stay motivated but it is possible. Sometimes we just need a little boost a little reminder of what our goals are in the first place. That’s my goal for us today.

I want to help you feel ready to take on anything and start crushing some goals. Even if you’re the only one who knows about them.

Ready to get started?

We all struggle from time to time. For me I become tired. I become so tired that I fall asleep putting my boys to bed almost every night and I stop waking up early in favor of getting more sleep. But is this really helping me? No I don’t think it is.

I start to become cranky from lack of time spent on myself, I’m only human after all. Also my energy levels just continue to drop, because I’m no longer taking the time for workouts. At this point I’m dying for some coffee or a nap midday. Then i realize what’s going on and I have to wrestle myself back into a routine.

The first day is always the hardest to get in motion.

But I can honestly say once I get moving it almost always feels good that I am. There are times when I do struggle through, but thats where some awesome music comes in. I have put together a playlist of upbeat songs that is definitely random but is perfect for me to keep my energy high.

I’m sharing that playlist with you today!(at the bottom)

Maybe it won’t be for you with some of its extreme random and throwback ness but if you give it a try you might just like it. By having all sorts of music in there it makes me excited about what I’ll hear next and it keeps me light hearted when songs I loved from high school come. I can’t help but laugh because I know all the words (and because they’re still so good!) I will throw this out there that this is also a great mix to clean too and there is some explicit content. Not a ton, but if you have kids like I do I recommend giving it a pre listen before using it as a dance party mix.

If it’s not for you I urge you to take the time to make your own mix. Trying to get back into the routine of working out or just working out in general when it’s just you and your head may not be the best plan. I know I’m very good at talking myself out of things, but with music I’m too distracted.

It’s all about the little things!

The little things you can do to ensure your success. Such as having music, or putting your water bottle in the fridge before bed so its so nice and cold in the morning. Maybe you should also take the time the night night before and look at your goals. Which if you haven’t already I HIGHLY recommend physically writing them down. This is very helpful for the times for when you are really struggling and you think you don’t want anything. Also once they are written down it’s like you are holding yourself accountable to actually get them done. I am also a big fan of motivational quotes, I print them out and put them everywhere.

What are some things you guys do to get motivated? Do you like to do traditional workouts or do you consider dance cleaning a workout? (Sometimes I do) If you get a chance to check out my playlist please let me know what you think! Feel free to share the playlist and this post to anyone who needs some motivation! Have a great day everyone and don’t forget to Live Crazed!

Heres the playlist: Workout Jams (If it doesn’t work when you click copy paste this url into your browser)

Organization: Cleaning Schedual

Happy Friday all!!

 

Today I want to talk to you about cleaning. I know, I know not a topic we really get excited about, but we all know it’s something that must be done.

 

I don’t know if anyone else has this problem, but I seem to not do anything for a couple days then I hate my house. Then I try to clean everything in one day. This always get super frustrating because with two little guys i really don’t have all day to clean. I knew there must be a better way.

 

I came up with a cleaning schedule. This way i could have everything planned out instead of just swinging blindly at an ever growing problem. By having it scheduled out I don’t have to think about what i want to get done that day I just have to check what’s listed.

 

Also this way if i get sick for a few days and get behind if I just stick to my schedule everything will get done. Yes the house might be a little messy for a couple days, but it will all get done. If you keep to the schedule you will be amazed at how clean your house is with only maybe an hour of work a day. For those who aren’t at home all day this will take less time because you wont have as many dishes and kid messes to keep up with.

 

Just like any habit it does take some time to get into.

 

Do your best not to get discouraged!! It is possible to have a clean house with minimal effort. Of course my exact schedule may not work for everyone you may need to make your own adjustments. I am very hopeful that i can at lease inspire you and set you on the path to an easier week.

 

Let’s get this show on the road!!

 

The way that I break down my schedule is to have morning and evening tasks, then daily tasks, and a couple monthly tasks.

 

Morning Tasks:

  • Empty Dishwasher
  • Clean Counters
  • Make Beds
  • Tidy Bedrooms
  • Load of Laundry

 

For the morning tasks, I like to try and empty the dishwasher and clean the counters before my boys wake up. Making the beds and tidying the bedrooms is something that I have been trying to get the boys to do when they wake up. Usually it’s nothing more than maybe a few pieces of clothes, a book or two and maybe a couple toys. So it really should only take a couple minutes. It really makes a big difference to me to have clean bedrooms. Also this is the time that I gather up the laundry. Currently I only do laundry Mondays and fridays, with an occasional wednesday load.

 

Evening Tasks:

  • Fold/ Put away the laundry
  • Tidy Living Room
  • Vacuum
  • Loose Dishes
  • Run Dishwasher

 

For evening tasks, we try to have the living room tidied and vacuumed before dinner. This way after dinner they can play games with Daddy while i clean up from dinner and do the loose dishes. Folding the laundry is not something I”m great it keeping up with. Something new I’m trying is folding the laundry while my boys are watching their nightly movie, or at quiet time. This way I can put the laundry away when we go up for bed. The boys get a minute to be crazy before we settle down for be and I don’t leave laundry baskets everywhere.

 

Daily Tasks:

  • Monday

                -Wash sheets and blankets

                 -Clean Couches

                 -Night- Empty Bathroom Garbages

  • Tuesday

               -Sweep/ Swiffer 

               -Vacuum bedrooms

  • Wednesday

                -Dust/ Disinfect

                -Windows

  • Thursday

               -Declutter

               -Tidy Outside

               -Sweep/ Swiffer

  • Friday

              -Clean Bathrooms

              -Wash towels

               -Dusts/ Disinfect

  • Saturday

              – Free day!!!

  • Sunday:

               -Sweep

              -Mop

              -Monthly Task

 

Monthly tasks**:

  1. Wash Walls
  2. Clean out fridge and Microwave
  3. Clean/ Tidy Hall closets
  4. Clean Game room

 

**For the Monthly Tasks I do one a week.

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This is the current schedule I have hanging up but I think its in desperate need of a update!

 

There it is! My Cleaning Schedule! Do you have any questions? Would any of you be interested in a PDF Printout? Do you guys use a cleaning schedule? If so how is yours different? I’d love to hear from you! Please comment below and follow this blog so we can stick together for this crazy life! Have a great day and weekend and don’t forget to Live Crazed!

 

Organization: My Planner

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Hey all to another fine Wednesday!!

I am excited to share something with you guys today. I am super into being organized and though I haven’t always kept up with I’m very glad I’ve been doing more with it lately. It started with binders so I could work out all the details.

This worked great for a while, but then I start to slip.

It was becoming a hassle to have several different binders all with different information. Having to look through several binders to find the things I need for the week. That is when I started looking for a planner. I needed a place to keep all my nicely organized information in an easily accessible place.

So the hunt began.

It was super hard to decide on one. There was so many different styles and sizes out there. I couldn’t decide how big of a planner I needed. I didn’t want too much space, but I was also afraid to have too little. Honestly it took me probably almost two weeks to decide. I kept going back and forth between a larger one and the one I picked.

I really put a lot of pressure on myself to pick the right one. I tend to think that a lot of decisions are going to make or break my efforts. This may seem silly to some, but its very real for me. I really feel like it’s the tools you use that really decide whether or not the job gets done.

Then I found it!!

I love the layout, its not very big but its not tiny either. To check it out you can find it Here. It’s been working out really well. Though next time I may go for the bigger planner. I sometimes run out of room, for everything I want to put in there. I like to plan out my day a bit. This way if I follow it I have some tiny victories to celebrate throughout the day.

Also in my planner I have my upcoming blog posts for the days I want to post them. I add the bills we have on the days they are to be paid. I put in the dinners we have planned in for each day as well. These are all the things that I add to my planner before the beginning of the month. I don’t like to start the month not knowing what’s going on. With two small boys and trying to get my blog off the ground, I don’t have the time to go blindly into the weeks ahead.
I am a HUGE fan of stamps and stickers, they are a really easy way to add some color and textures to the weekly view. I also love adding motivational quotes through out my planner including my Logo! Woot! One of my favorite parts of setting up my planner is looking for new motivation. It really gets me excited for the upcoming month.

Check out these fun Stamps and Stickers!

-Essential Planner Stamps

-Awesome Stickers!

Not everything goes according to plan.

Which really is fine, I more am interested in having some sort of plan in place. This way I at least have something to follow along with on days that I am struggling. Also with dinners planned we’ve been able to cut back on our grocery bill. It’s also been nice to sit down with my husband and figure out our month.
I also plan things to do for myself. This way I know what to expect and I know when I need to make time for myself, otherwise I just get kind of caught up in life. Taking the time of myself is very important. I spend so much time taking care of everyone else and keeping the house together I forget to spend time on myself. When I do I always feel better and more like I’m a present and important part of my life.

And there it is! The glue that holds my months and days together. Without my planner I’d be lost. Do any of you guys keep a planner? What do you think is essential for your planning needs? Please let me know and follow so you can keep up to date. And don’t forget to always Live Crazed!

Working on my Fitness

Ahh Wednesday we meet again.

Today I am going to tell you about my fitness: what I do now, why I do and how I will improve soon. Fitness is great, and terrible. Its super hard to get myself to do it most the time then after I’m happy I did, but that doesn’t mean I want to do it again tomorrow. I’m sure I’m not alone in wishing it was a lot easier to get the body we want. Its, well its not really hard but its definitely a lot of time. I’m not trying to say either that you need to spend hours a day to get the body you want. True that would help make it faster to see results, but it’s not necessary.

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Many days I don’t get much more than ten minutes in day. I always want to do more but I just don’t make enough time for it. It’s definitely something I really want and need to work on. While I’m very happy I’ve been losing weight I haven’t been doing enough to shape my body how I want it to be. That isn’t good because its going to make everything take longer. Not only am I missing out on calories burnt, but I’d be delusional to think that losing weight alone will give me the body I want. I am fully aware that I need to do the work. Well alright enough guilt moving on.
So on a average day I only get about a ten minute workout in. Its really not much but its something at least. I’m most consistent with core. To work my core I do mostly crunches. I use time not reps. I do one minute basic crunches, one minute per side of oblique crunch. I do these by having my back flat on the ground and both knees bent and off to one side. While I am doing the crunches I’m picturing touching my elbow to my hip. After those I keep my knees bent and move them from one side to the other in a windshield wiper motion. This works the lower abs, especially ones that had gotten weak from having children. To make this harder you simply extend your legs. For the fifth minute I use my weight ball sometimes I do Russian twists, other times I do a full sit-up with a reach and engage the triceps, then lower myself slowly back down.(Images soon)
There is my 5 minute core routine. On a perfect workout day I would do this routine twice, leap frogging it with either a 5 minute leg or arm routine.

Lets look at the leg routine.

For each leg, while on my hands and knees, I do a minute of both fire hydrants and heel to ceiling donkey kicks. When I started doing the fire hydrants I had to start with 30 seconds on each side. A full minute is still a bit challenging, but a good challenging. The final minute I do weighted squats. I actually tend to do 30 seconds basic sumo squats then 30 seconds squats with side leg raise after each squat. Sometimes I will do a full minute of each but not always. On those days I usually also do a minute per side of weighted lunges. Making it just about a ten minute leg routine on good days. And 10 minute core 20 minute leg on great days.

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Heel to Ceiling Kicks
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Fire Hydrants

Alright now arms

If I’m being honest I avoid arm day like many others avoid leg day. My arms are weak, and I know it. Goals. Well anywhoo when I do arms after core I will do a minute of push-ups, modified and with my elbows close to my body. I then stand and do shoulder press. I don’t use a barbell I use 2 8lb( sometimes I only manage 5lb ones). I start with my arms bent in front of me at 90 degree angles palms facing each other, then I push them towards the ceiling and when my arms are almost extended I rotate my hands forward. This helps to target the rotator cuff muscles. And its quite hard! Okay so after a minute of that I do a minute on each side of triceps extensions. I prefer to lean forward while doing these and I make an effort to really squeeze/ flex my triceps once my arm is fully extended. After that I do a minute of bicep curls. Lastly I do small arm circles sometimes with no weight sometimes with 3lb hand weights. 30 seconds forward and 30 back. This may sound simple but its actually a bit challenging, for me anyway.

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On a perfect day I would also add at least 20 minutes on my recumbent bike to a core and either a leg or arm routine. Which would put my workout approximately at 40 to 50 minutes. I hope to very soon at least do two reps of core and of arms or legs. Then start adding bike where I can. The best option for me may be to bike as soon as I get up, but we’ll see.

My ultimate goal Is to have this as a 7 day plan: Days one, three and five core+ arms, Days two, four and six core +legs, and Day seven would be yoga, with either a run or biking days one through six.
There you have it my fitness routine what I do now and what I hope for it to become. Any tips on staying motivated or not giving up? What are somethings that you do? Please let me know in a comments and click follow so I can know if you want me to keep writing, and adding a little crazy to your day!