Monday, August 29, 2016

6 Things I Gave up to Be Healthy & Fit for LIFE

Losing 60+ pounds is tough. Keeping it off is even tougher! Trust me I had tried EVERYTHING (but healthy diet and steady exercise haha cough cough) to lose weight. What happened when I popped the pills, or skipped the meals, or just tried to over exercise and did manage to lose a few lbs was that I would panic. I KNEW it was temporary. And I knew the weight was going to come right back as soon as I quit taking the pills, got tired of starving, or got bored with the gym. It was exhausting.

But now I have lost over 60 lbs and kept it off and it's become kind of EFFORTLESS. Here's what I've learned about what it takes to make it a lifestyle change versus a diet.

6 Things I Gave Up to Be Healthy

1. Workouts that I dread. My college roommate used to want me to go run around the track with her and I thought it was MEDIEVAL TORTURE. But get this - I thought ALL exercise was MEDIEVAL TORTURE because I thought that they all sucked as bad as running. Turns out - I'm just not a cardio queen, but I could spend all day playing with weights or destressing in a yoga class with the lights dimmed. There are TOO many different kinds of workouts to do one that you hate. Find your soul mate workout and then do that!

2. Eliminating entire categories of food. One time in college I tried something called the South Beach Diet which basically meant I could eat vegetables and ricotta cheese if I am remembering it correctly! It was gross and way too restrictive. I didn't like the Food Phases and I didn't like that I couldn't eat any fruit in Phase 1. Then not too long after that the Atkins diet swept through again where carbs were bad and evil and well, I beg to differ! Carbs are delicious in moderation! Today I consider myself an omnivore and I doubt that will ever change so you won't find me eliminating food groups ever again. I choose balance over restriction.

3. Trying to count calories. I know there are some hard core IIFYM people out there but I am definately NOT one of them. My personal opinion is that unless you are training for a bikini competition there is literally no reason to count every single calorie or macro. That kind of obsessive tracking is a slippery slope and as someone who has had a very unhealthy relationship with food in the past - its just not somewhere I'm willing to go.

4. Falling off the wagon. I used to this all or nothing mentality that meant that I tried to follow whatever crazy diet I was doing to the letter. So when I fell off the wagon and ate something that wasn't approved I would automatically assume that I had failed and completely give up all hope at eating a healthier diet. It sounds kinda crazy, right? A better plan is to know that that is going to happen and just start over the next meal or the next day. Progress beats perfection no matter what your goals are!

5. A focus on being 'skinny'. There are lots of ways to become skinnier, but there is only one way to become healthier. Plus - switching your focus to strong is empowering!

6. The Yo Yo weight loss mindset. See if any of this sounds familiar - feel fat, try to eat better and exercise until you don't feel fat & then go back to your old habits. Slowly, the weight comes right back. It's a vicious cycle! And it's also why I don't like to use the word 'diet'. A healthy lifestyle doesn't end in 7 days or 3 weeks or after your big event. It's just something you DO, like brushing your teeth!

If you are ready for results, I hope this list helps you get your mind right! I'm rooting for you, and if you have any questions at all please feel free to email me at

Join my Fit Tribe by liking my page on Facebook! - Heather

Friday, August 26, 2016

21 Day Fix Approved Slow Cooker Carnitas


Servings: 4-6
3 ½ - 4 pound boneless pork butt/shoulder, cut into six equal pieces
2 teaspoons salt
1 teaspoon pepper
1 tablespoon oregano
1 tablespoon cumin
8 cloves garlic, crushed
1 medium onion, quartered
3 bay leaves
1 lime, juiced
1 large orange, juiced (save the spent halves)
Optional Toppings
Tortillas/taco shells
Black beans
Sour cream


1. In a slow cooker, add cut pork, salt, pepper, oregano, cumin, garlic, onion, bay leaves, and lime juice. Juice the orange and add it to the cooker as well. Mix together until the meat is well-coated.
2. Cover and cook on low for 8-10 hours, or until the meat pulls apart easily.
3. Remove the pork and transfer to a foil-lined baking sheet. Shred the pork and spread across the baking sheet in a single layer.
4. Pour about 1 cup of the liquid remaining in the slow cooker over the shredded pork. Broil for 5-10 minutes until the meat browns and crisps along the edges.
5. Serve immediately. Great as a filling in tacos, burritos, salads, or nachos!
6. Enjoy!

Wednesday, August 24, 2016

Clean Diet Plan


Wednesday, August 17, 2016

Chocolate Shakeology Recipes PDF

Did you lose your chocolate shakeology recipes flyer? Here is a printable pdf for you to print out and stick on your fridge! I always say that Shakeology is a lot like Starbucks - it might take a couple of tries but you will find your 'perfect blend!'

Or if you'd rather save ink - here are the recipes included:

Your Children Will Become Who You Are

Oh man - nothing like having a staredown with a mini version of yourself to point out your weaknesses as a person, am i right?

I pretty much daily think of ways that I could be BETTER. But I am human and I am flawed. 

When it comes to setting examples for my own kids I've had to think of what is important - no REALLY important- to me and decided to kind of focus on those few things and let everything else go.

My kids won't be fashion plates.
They won't be active in every after school activity.
They won't be allowed to do and watch things that I don't think are appropriate for them - even if its the 'cool thing' to do.

But they will be healthy.
They will know all about Jesus Christ.
And they will know that their perfectly IMPERFECT Mom loves them more than anything in the world!

WARNING: Becoming a Beachbody Coach :)


Becoming a Beachbody Coach on Team Hope Anchors the Soul can lead to increases in fitness, increases in income, increases in motivation, unexpected gifts, paid vacations, and other side effects. 

Results vary based on effort. ;-)

Click here to watch my Beachbody Coaching Video:

Want more info on joining Team Hope? Email me! HBogerHooker @ gmail dot com

Get FREE fitness and nutrition advice, Sign UP to have ME as your free COACH!! Click HERE

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Little Reminders

I seriously LIVE by this list!! 

Little Reminders:
Eat Clean 80/20 Rule
Sweat every day
Don't worry about calories
Watch Portions
Don't use the Scale Often
Go by the feel of your clothes, measurements, etc.
Do this for you!

Get FREE fitness and nutrition advice, Sign UP to have ME as your free COACH!! Click HERE

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How to Make a Healthy Smoothie

How to make a healthy smoothie! I've been making smoothies forever - since 2012 when I started making them for my then 'picky toddler' who is now a world-class eater eight year old! No, seriously - she will try anything! Haha!

Because I've experimented with a  lot of different smoothies, creating a lot of my own recipes along the way - I've been able to come up with a pretty standard baseline to create a yummy smoothie.

3 Cups of Fresh or frozen fruit
2 Cups of Juice or Almond Milk
1 Cup of Yogurt, Ice, Frozen Yogurt, etc to make it thick and creamy!

It tastes great everytime! Once you get the basics down its pretty easy to customize it and add in extras.

I hope this chart that I made helps you whip up a quick, healthy breakfast or snack and get out the door.


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3 Months From Now - You Will Thank Yourself

This is one of my favorite health and fitness quotes because sometimes it feels like the little sacrifices we are making every day aren't getting us any closer to our goals!

  • They ARE
  • You didn't gain it in one day - you won't lose it in one day
  • Your healthy lifestyle changes are changing you from the inside out and that takes time!
  • Drastic weight loss is not LASTING - this time you are going to do it the RIGHT way so that it does NOT come back!!
  • A good goal to shoot for is 1-3 lbs per week. As long as you consistently hit this target then you are golden! Keep going!!
Don't be afraid to reach out to me for help! Like my Facebook page for home workout ideas and healthy recipes:

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