I'm going to dive into this topic and I know it'll hit a nerve with some but we need to start talking about it.

In the past 10 years I've watched and took part in society selling the idea that moms deserve a drink. A way to escape our stress and sense of being overwhelmed can be a glass wine at the end of the day. Then it turned into 2 glasses of wine, then three. Then it became a mimosa bar at a kids birthday party. Then the wine socks. The memes of drinking wine from the largest wine glass ever made. Then travellers at the park.

"The rate at which people are drinking has also spiked sharply during the pandemic, and heavy drinking among women specifically jumped 41 percent, according to a new RAND Corporation study" Link to article

Somehow alcohol became a normalized coping mechanism. At the same time binge drinking and alcoholism is spiking among women 20-45. I too felt I was starting to go from enjoying a drink with dinner to needing a drink with dinner.

Alcohol is a depressive but socially acceptable. The 2 create a dangerous coping mechanism when the world can be too much. But alcohol is also a hormone disrupter. It wreaks havoc with your cycle. From your weight, your body temperature, your mood swings, the length or irregularity of your cycle, water retention, joints swelling and more. Wine is the worst!

The first time I did this challenge I struggled with no alcohol but I also realized my fingers were no longer swollen. I started sleeping better too. I went the whole 30 days without alcohol and the minute the challenge finished I cracked open a bottle of wine. I felt like shit. So I switched to clear spirits but like everything in my life I put in lots of rules because I realized I don't have a problem but I was on my way to having a problem.

Today I drink socially and minimally. I'm not preaching you need to stop drinking. What I am asking is for you to visit your relationship with alcohol just like you are changing your relationship with food. What we drink and how much we drink is just as important as what and how much we eat.

I hope you accept the challenge of no alcohol for the next 28 days and reflect on what roll alcohol plays in your life. Does it serve or does it need to change? I realized after visiting this question several times now with each challenge, that it's an ever changing relationship but what can't change is your willingness to ask: "is this serving me or harming me?"

I am sharing some of my home made herbal teas and you can find more ideas in the workbook.

If you want to talk privately about this, please reach out. I am here to listen judgment free. Always.

https://gettrifit.com/programs/hydration-bb5dae?categoryId=87655

Dinner is when my family finally sits down. We live a crazy colour coded calendar where we feel like ships passing most of the time. Food is always handed out in tupperware containers as someone goes out the door but dinner is when we slow down. It means we eat late. We normally sit down to a meal between 8-9pm. I know it's late but sitting down together is more important to us.

Habits form faster when reinforced with positive emotion. Laughing with family, sharing stories is one way to do that.

This week I want to focus on the ratios on your plate. Making 1/2 your plate veggies. Bright colourful, rich veggies with 1/4 protein and the rest fats and grains. This is the biggest change for many people, it's also the key to feeling full.

No recipe suggestions today. Instead tell me in the comments if you sat down as a family and took a little extra time to talk and share stories.

https://gettrifit.com/programs/dinner-c25139?categoryId=87655

Lunchables ... the healthy version.

I love making these because they are easy to eat/snack throughout the late morning and early afternoon. If you are a grazer this is a great solution.  Most importantly dead easy to make in the morning.

The key is prioritizing protein and fats, then fill in with veggies and fruit. Try to use fermented veggies to help improve gut bacteria. As you reduce or eliminate processed sugar the bacteria in your gut that thrives off of sugar will drive your cravings. Focusing on fermented veggies and drinks (like kamboucha) can help reduce the cravings by replacing the bacteria with new bacteria that feeds off of fibre.

Remember 95% of our serotonin is generated in our gut. Heavy sugar diets inhibit the guts ability to generate serotonin.

For more tips on how to batch your lunch cooking, stack a salad and include grain salads go to today's video.

https://gettrifit.com/programs/lunch-4660cf?categoryId=87655

Ok ... somewhere in the west we decided breakfast needed to be nothing but carbohydrates. In North America we decided a bowl of sugar is the best way to start the day. Worst of all we decided it's the easiest and fastest way to eat breakfast. 

First off breakfast is just a meal. It can be a salad. It can be protein. It is simply food. Period.

What I want to teach you over the next 28 days is how you "stack" your food is just as important as your macros (protein/carbs/fats), if not more important.

Here are some of my favourite breakfast ideas:

Oatmeal ... this was and still is the go to in my house. We chucked cheerios and replaced it with actual oats! But to feel full here is how you stack a bowl of quick oats ... PS this takes less than 2 mins to make.

1/2 cup to 3/4 of quick cook oats

1 tbsp of chia seeds

1 tbsp of hemp seeds

1 tbsp of ground flax

1 tsp of cinnamon

1/2 tsp of nutmeg

1 banana sliced

1/2 - 1 tbsp of maple syrup

Add water and soak for about 1 minute

Chocolate Smoothie Bowl ... yes, CHOCOLATE. Dark chocolate is good for you. It has flavonoids are heal our cells and reverse the signs of aging. You're welcome. This is also a great treat anytime that sweet tooth starts talking.

Blend these ingredients:

1/3 cup of almond milk

2 bananas or for low sugar option 1 avocado

2 scoops of chocolate protein powder

1 -2 tbsp of cocoa powder (depends on how rich you like your chocolate)

2 tbsps of peanut butter or alternate nut butter

Toppings:

1 tbsp of chia seeds

1 tbsp of hemp seeds

1/2 banana sliced

drizzle peanut butter and raw chopped peanuts

Eggs ARE good for you ... so good we have 7 laying chickens and enjoy fresh eggs every day. No, you don't have to get chickens but try if possible to source your eggs from a farmer. The quality of the eggs is night and day. 

Pair your eggs with quality fats and carbs by including seeds (notice a trend in all these recipes), avocado and drizzle of olive oil. Try pairing a spinach salad. It's delicious and a nice light option if you aren't a breakfast person.

If you love avocado toast use a gluten free bread or cracker or the seedy crackers in the workbook. I highly recommend the seedy crackers.

Check out this video to rethink breakfast: https://gettrifit.com/programs/breakfast1-273b38?categoryId=87655

Start with these 2 videos:

What is ReSET

How to clear out your cupboards and how to grocery shop

Next ... breakfast. This week I am sharing one breakfast and 1 lunch tip with a recipe to help you HIIT your goals. Showing you what you can prep in advance or make so you can take it with you. I often make an on the go breakfast for everyone in our house. Either because they eat 2 breakfasts (the athletes in my house) or because they slept in or because Peter and I start so early we aren't hungry until later in the morning.

This is about simplicity. At first making all your food feels overwhelming but as you start to create systems it gets easier.

I'm kicking off a ReSET nutrition challenge - this is not a diet, but instead a system to create a sustainable way to eat healthy, nutrient dense food while still loving your life.

We need to change our relationship with food. Food nourishes us and heals us but our fast paced lives and easy access to premade, highly processed foods mean we sacrifice quality/health for ease.

The ReSET program is about creating positive relationships with food by showing you how to change the composition of your plate, what's on your plate and how to change your behaviour so instead of grabbing take out, you grab the food you made before you leave the house.

What can you expect?

• guidelines and visual aids on what your plates should look like

• food charts highlighting what I call 3X foods, foods packed with nutrition

• trackers to help keep you stay motivated

• daily videos to help guide your choices

• elimination of certain food and drinks to help focus on rebuilding a positive relationship with food while seeing if certain foods may be sabotaging your best intentions by causing bloating, water retention, heightened cravings, hormone disruption, etc. Reintroduction of some foods and drinks after challenge is complete

• daily posts with recipes and tips to help the new behaviours stick on the TriFIT Get Social Page

What this isn't...

• There are no premade meal plans because we all have different tastes and preference. Instead I provide guidelines that fit your exisiting diet

• There is no calorie counting or carb counting

Choose your focus:

For Weight Loss Prioritise in order:

1. Protein

2. Veggies (colourful veggies grown above ground)

3. Water - no alcohol or caffiene

4. Healthy Fats

5. Alternate grains with small portion size (quinoa, farro, kamut, brown rice, etc)

6. Fruit (low fructose fruits like berries)

To improve Gut Health:

1. Veggies (dark leafy greens, veggies rich in vitamin C and K)

2. Healthy Fats (seeds, nuts)

3. Protein (beans and seafood)

4. Alternate grains (quinoa, farro, kamut, brown rice, etc)

5. Water - no alcohol

6. Fruit (low fructose fruits like berries)

To improve immune system/ overall health:

1. Veggies (eat the rainbow)

2. Protein (well sourced protetin, beans and seafood with high vitamin D & zinc)

3. Water

4. Fruit (eat the rainbow)

5. Healthy Fats

6. Alternate grains (quinoa, farro, kamut, brown rice, etc)

The ReSET program is available on the website. It includes:

• a lengthy list and categories of foods to help you maximize your nutrition

• a workbook explaining the reasons for the choices and nutrition 101, plus my philosophy towards nutrition

• daily coaching videos 3-5 mins in length

• WHY we need to eliminate certain food and drinks

FAQ:

Can you do this challenge without the ReSET program?
Yes, but you get more knowledge, tools and support using the program. You do need to be a Get TriFIT member either by purchasing ReSET or having a subscription

I already bought ReSET. Do I need to buy it again?
No, once you bought ReSET you own it for life. The purpose of ReSET is to keep reusing the process until you find the right habits to maintain your nutrition choices. If you are an ALL ACCESS MEMBER (previously Dive Deep) or a Personal Training Client (One on One Coaching) you have full access to ReSET

What is the cost of ReSET?
ReSET is a one time cost of $20 CAD

Each Day, starting Monday January 9th, I post a tip, recipe and video to the Get Social Page to help you and inspire you over the next 28 days. Track your progress and comment on the daily posts to stay accountable. Celebrate your success and share your struggles. The page is completely private and only TriFIT members can see/respond to your post.

Accountability ...

• Use the Get Social posts to stay accountable

• Email me (amy@gettrifit.com) as you need for help

• Submit your tracker each week by email to amy@gettrifit.com. Please note this is about a perfectly checked tracker but instead identity what your are focusing on and do your best to check the priority groups. Or choose one habit (like more veggies or more protein). I want to support your choices not stress you about what you are not achieving.

Habits are about long term, so please remember this is not about perfection but a starting place to making better food choices you can sustain.

Now who is ready to ReSET their Nutrition? ~ Comment below

Yes I did!! This is the challenge everyone needs to kick start 2023 and all you need is 10 minutes. I call this Challenge HIIT10.

My BFF is joining me on camera as the two of us sweat it out with you during the 10 minute body weight workout. Audrey, my BFF, is doing full modified and beginner movements while I'm doing the advanced movements. Just like so many people, she’s starting back up after a long break.

These 10 minute modified workouts meet her where she is but give her the gratification of doing something positive and energizing. After our most recent workout she turned to me and said:

“I love how do able this is and how accomplished I feel when I’m done. Best of all it’s only 10 minutes. Why didn’t you do this sooner!?!?”

Nothing like a friend to cut to the chase. Why am I introducing this now? Because we all need a quick pick me up. This challenge doesn’t require any equipment or a large space. You just need your beautiful self and 10 minutes. There are no complicated movements. You experience an endorphin rush and energy that carries you through your day - every single workout.

HIIT10 is available starting January 2nd

This holiday season I want to wish you time with the people you love, time to be fully present and let the small moments soak in. We need to relish the small moments in life. The way our child looks up at us and in that moment your heart swells twice it's size. The joy of being outside and embracing the quiet of the moment. Seeing the sun turn everything golden. Or hearing a friends voice you haven't spoken to in a long time.

As we bring 2022 to a close I hope you take a moment to see no matter what obstacles you may have faced, there was also many - if not millions, of small moments of joy. We can fix to heavily on negative thoughts, negative moments and push aside all the small moments of joy, happiness and peace we also experience. When we look for it, we discover we are surrounded by these micro moments.

Each year I share my Christmas Eve tradition of taking a moment to enjoy the beauty of what this season is about. I go for a run after dinner through town. I enjoy the silence of a cold winter's night where there are no cars on the road because everyone is celebrating. The crunch of my feet on the snow. The crystals of my breath in the air. I run past the houses lit with lights and windows glowing as people sit around their tables or trees. Yes, I feel like one of Charles Dickens' ghosts because I am counting my blessings while filling my cup so I can enjoy the people I love.

May you find the small moments of joy this holiday season,

~ Amy, your coach and trainer xo

This month's Movement and Mindset Magazine shares gift ideas for the health lover, how to battle negative thoughts, a free workshop, how to boost your immune system, recipes and why women need to lift weights.

https://www.canva.com/design/DAFOUJNt6V4/tgE3j399RMuMvLJBv-siBg/view?utm_content=DAFOUJNt6V4&utm_campaign=designshare&utm_medium=link&utm_source=publishsharelink

Using the ReSET guidelines check out these quick and easy lunch ideas