tag:blogger.com,1999:blog-65196156342245119962024-03-05T10:49:54.728-06:00Minneapolis Taste BudsWife and mom, dedicated to self-care, exercise and healthy eating.Amy Hoeyhttp://www.blogger.com/profile/14334271168166655657noreply@blogger.comBlogger88125tag:blogger.com,1999:blog-6519615634224511996.post-86641075005642294252020-02-16T08:31:00.001-06:002020-02-16T08:32:27.197-06:00<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzVLF3toOSy4lv23ujYguNWbO_3h8jA3ok3s2KWnIsac6moHFI_44dZy8HXvwO4ry5-CFy1hgAjJYZnVNLFqXRM5swV7-qjJ5MnRHkaxdSysvxp_5ElVhx18QPZywzwOaYJCss-mn9VwY/s1600/amy-spring.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="888" data-original-width="666" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzVLF3toOSy4lv23ujYguNWbO_3h8jA3ok3s2KWnIsac6moHFI_44dZy8HXvwO4ry5-CFy1hgAjJYZnVNLFqXRM5swV7-qjJ5MnRHkaxdSysvxp_5ElVhx18QPZywzwOaYJCss-mn9VwY/s320/amy-spring.jpg" width="240" /></a></div>
Tough workouts train me for the tougher stuff of life.<br />
10 marathons - 80+ races<br />
Weights, HIIT<br />
Yoga, Barre<br />
<br />
It’s all mattered.<br />
The physical strength.<br />
The mental endurance.<br />
The clean eating.<br />
The routines and habits I’ve created.<br />
<br />
It’s all made me stronger so I can get through tough seasons.<br />
I show up for myself each day so I can show up for others.Amy Hoeyhttp://www.blogger.com/profile/14334271168166655657noreply@blogger.com0tag:blogger.com,1999:blog-6519615634224511996.post-76514850416527366202019-12-17T15:28:00.000-06:002019-12-18T10:22:35.564-06:00Feel-Good Gifts for Any BudgetLast-minute shopping? Check out these easy gift ideas, and shop online for yourself and others.<br />
<h3>
Holiday Cards: Free</h3>
<ul>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjX5T80RVLMcBsOvmhznbZaEQ1b-txNEUwBj5QuKvkB2ZmXquowpE6077Xbkoqsz2n2cTmhX64aMpCGNvFTVbjH-9bCzWvwOz2TqvnoXV_769GgadGBLkZAyF8KNhDEa7ZWjgaIgQMNqic/s1600/barre+-equipment.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Woman sitting cross-legged on yoga mat with two sets of dumbbells and green, blue, and yellow resistance loops." border="0" data-original-height="937" data-original-width="703" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjX5T80RVLMcBsOvmhznbZaEQ1b-txNEUwBj5QuKvkB2ZmXquowpE6077Xbkoqsz2n2cTmhX64aMpCGNvFTVbjH-9bCzWvwOz2TqvnoXV_769GgadGBLkZAyF8KNhDEa7ZWjgaIgQMNqic/s320/barre+-equipment.jpg" title="Create a mini home gym" width="240" /></a>
<li>Print your favorite picture together, and include a list of 10 things you love about them.</li>
<li>Have your child make cards rather than buying them. </li>
<li>Cut out small pieces of wrapping paper, and use them for to/from gift tags.</li>
</ul>
<h3>
Fitness Gifts: $15-100</h3>
<span style="font-weight: normal;">Create a mini home gym. Click these links for easy shopping.</span><br />
<div>
<ul>
<li><a href="https://www.teambeachbody.com/shop/d/yoga-mat-YogaMat?referringRepID=1676875" target="_blank">Yoga mat</a> </li>
<li><a href="https://www.teambeachbody.com/shop/d/core-comfort-mat-CoreComfortMat?referringRepID=1676875" target="_blank">Comfort mat</a> </li>
<li><a href="https://www.teambeachbody.com/shop/d/foam-roller-FoamRoller?referringRepID=1676875" target="_blank">Foam roller</a> </li>
<li><a href="https://www.teambeachbody.com/shop/d/BODStandalone?referringRepID=1676875" target="_blank">Streaming library of workouts</a> </li>
<li><a href="https://www.teambeachbody.com/shop/d/9-inch-and-12-inch-resistance-loops-ResistanceLoops?referringRepID=1676875" target="_blank">Resistance loops</a> </li>
<li><a href="https://www.teambeachbody.com/shop/d/strength-slides-and-booties-StrengthSlides?referringRepID=1676875" target="_blank">Strength slides</a> </li>
<li><a href="https://www.amazon.com/dumbbells-dumbbell-set/b?ie=UTF8&node=3408401" target="_blank">Dumbbells</a> </li>
<li><a href="https://www.amazon.com/s?k=dumbbell+rack&rh=n%3A3408401&ref=nb_sb_noss" target="_blank">Weight rack</a></li>
<li><a href="https://www.amazon.com/s?k=wall+mirror&ref=nb_sb_noss_2" target="_blank">Wall mirror</a> </li>
</ul>
<h3>
Ultimate Wellness Package: $180</h3>
<ul>
<li>One-year subscription to on-demand workouts</li>
<li>One-month supply of superfoods shake</li>
<li>Resistance loops</li>
<li>Strength slides</li>
<li>Shaker cup and more</li>
<li><a href="https://www.teambeachbody.com/shop/d/80-day-obsession-annual-all-access-bod-shakeology-cp-80DChallengePackAA?referringRepID=1676875" target="_blank">Order your wellness package</a></li>
</ul>
</div>
<h3>
Gift Cards: Pick Your Price</h3>
<ul>
<li>A garden center gift card is a great reminder that Spring will indeed return. If you're a Twin Cities local, <a href="https://www.gertens.com/" target="_blank">Gertens </a>is the best!</li>
<li>An airline or AirBNB gift card is a great way to escape to warmer climates.</li>
<li>Audible gift carts are great for anyone who loves to read, but is always on the go.</li>
</ul>
<h3>
</h3>
Amy Hoeyhttp://www.blogger.com/profile/14334271168166655657noreply@blogger.com0tag:blogger.com,1999:blog-6519615634224511996.post-74654124017636364402019-10-15T11:41:00.002-05:002019-10-15T11:43:41.683-05:00Hitting Reset on Your Workouts2019 is winding down, and I've realized I need to change things up.<br />
Are you feeling the same way?<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRv6mhQ4QmM864rqmURTkGZSQx0-k4s9CKWnJ1jYJmEtZznjCEc3ouy_9IJOrOpiTHLyM-BPInvlJr907LFM6rudxrO3kRelEFzZCXZ1KFF9dzV8vw81oi0j9coi3WeBS8nYMLiTHlF2k/s1600/coaching.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="908" data-original-width="681" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRv6mhQ4QmM864rqmURTkGZSQx0-k4s9CKWnJ1jYJmEtZznjCEc3ouy_9IJOrOpiTHLyM-BPInvlJr907LFM6rudxrO3kRelEFzZCXZ1KFF9dzV8vw81oi0j9coi3WeBS8nYMLiTHlF2k/s320/coaching.JPG" width="240" /></a></div>
<br />
My running is going well, but my cross-training workouts were leaving me feeling bored and unmotivated.<br />
Last week, I realized that I needed a change.<br />
<br />
Now I'm getting back to what I love.<br />
I’m doing workouts that get results, and most importantly, I'm having FUN again!<br />
I hit play on my workouts in my basement, or on my patio when we get a warm day.<br />
I'll take my workouts with me when I travel this fall.<br />
<br />
I'm cleaning up my nutrition by eating in portions that fuel my workouts and my workday.<br />
<br />
Changing things up NOW is a proactive strategy to stay motivated, and to finish the year strong.<br />
<br />
<b>Are you ready to change or add to your fitness routine?</b><br />
As your wellness coach, I'll help you discover new motivation and determination.<br />
We'll start with a complimentary 15-minute call.<br />
If I'm a good fit for you, I'll create a package to meet your needs.<br />
<br />
<b>Fill out this form to get started:</b><br />
<br />
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<input class="contact-form-email" id="ContactForm1_contact-form-email" name="email" size="30" type="text" value="" /> <br />
<b>Tell me about your fitness and nutrition goals.</b><br />
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Amy Hoeyhttp://www.blogger.com/profile/14334271168166655657noreply@blogger.com0tag:blogger.com,1999:blog-6519615634224511996.post-2833796439796851752019-09-22T13:09:00.001-05:002019-09-22T13:09:27.063-05:00Stick to Healthy Eating All WeekHere are seven tips:<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhe_CiNAVvY3azqb4XF-5a3DDAfnWb-2O25ReWYxHz80XoPA38LrPipyu1Ky-tbhEPjgu7AdHjEOQ38-lSKMJp5OKexylvLdTWycBJsdLAmpcU0sdgE5Yy8BnbCgyN7Nn7GeHg5pXIhc5Y/s1600/healthy-eating.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="583" data-original-width="586" height="318" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhe_CiNAVvY3azqb4XF-5a3DDAfnWb-2O25ReWYxHz80XoPA38LrPipyu1Ky-tbhEPjgu7AdHjEOQ38-lSKMJp5OKexylvLdTWycBJsdLAmpcU0sdgE5Yy8BnbCgyN7Nn7GeHg5pXIhc5Y/s320/healthy-eating.JPG" width="320" /></a><br />
<b>Write your menu somewhere you'll see it.</b><br />
A chalkboard or menu board in the kitchen, or other visible spot reminds the whole family what's for dinner. <br />
You're less likely to ditch your healthy eating plan when it's front and center.<br />
<br />
<b>Grocery shop on Friday or Saturday.</b><br />
You'll have healthy options in the house all weekend.<br />
You'll have more time and energy to meal prep on Sunday.<br />
<br />
<b>Order groceries for pick-up or delivery.</b><br />
It's easier to stick to your list and avoid unhealthy temptations.<br />
You'll spend less money, and save time.<br />
<br />
<b>Plan 3 healthy meals for the week.</b><br />
3 feels a lot less overwhelming when you're starting a new habit.<br />
Leftovers can fill in the rest of the week.<br />
<br />
<b>Cook your biggest recipe on Sunday or Monday.</b><br />
We tend to lose steam as the week goes on.<br />
Plan simple recipes for later in the week.<br />
<br />
<b>Make extra to have leftovers for lunch.</b><br />
Pick one or two larger recipes.<br />
Leftover chicken, fish, and taco meat are great protein options for a healthy, filling salad.<br />
Portion out leftovers as you're serving dinner.<br />
<b></b><br />
<b>Set things out before you leave.</b><br />
Spices, measuring spoons, pots and pans, can opener, and any non-perishables.<br />
Seeing everything will help you stick to the healthy meal you've planned.<br />
<br />
What's your best tip for eating healthy during the work week?Amy Hoeyhttp://www.blogger.com/profile/14334271168166655657noreply@blogger.com0tag:blogger.com,1999:blog-6519615634224511996.post-21231165389937346632019-09-08T15:02:00.001-05:002019-09-22T13:01:31.548-05:00Meal Ideas and Prep for ParentsNeed recipes and a game plan for the school year?<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEit7dDkBvHoHqscJmRhtSgyVUNWa1uez4trZ9bAIXGD66oYhPt3WbFuFeehcYKyqzkKhiN3CUVUY22WCne5OROkQzn6PfXc1YO0Lf-c7EvcTc8m8YB8ZUGFyPjV0-AFzTzgdeFQSgUezpE/s1600/change-nothin.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="" border="0" data-original-height="747" data-original-width="750" height="318" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEit7dDkBvHoHqscJmRhtSgyVUNWa1uez4trZ9bAIXGD66oYhPt3WbFuFeehcYKyqzkKhiN3CUVUY22WCne5OROkQzn6PfXc1YO0Lf-c7EvcTc8m8YB8ZUGFyPjV0-AFzTzgdeFQSgUezpE/s320/change-nothin.JPG" title="Ultimate Portion Fix" width="320" /></a><br />
During back-to-school season, getting kids fed and out the door, with a healthy lunch in hand can add lots of extra stress.<br />
<br />
Over the summer I packed lunches for our daughter.<br />
Getting her involved in the decision making, shopping, and prepping helped.<br />
<br />
If she didn't like something, I tried to figure out whether it was the actual food, the texture, or the seasoning. She might not love broccoli plain, but with olive oil, salt and pepper, she loves it.<br />
<br />
I also went into summer armed with new knowledge and resources.<br />
I found a great plan that helped us make healthy changes to all of our meals.<br />
<br />
We have access to lots of simple recipes - both online and in a beautiful cookbook.<br />
The program also has 75 healthy lunch ideas for kids.<br />
<br />
When we cook, we get to decide what's going into our kids' bodies.<br />
<br />
Getting organized and being intentional will help you:<br />
* Feed your kids (and yourself) foods you feel good about<br />
* Lower stress around meal planning and prep<br />
* Save time<br />
* Save money on groceries<br />
* Reduce food waste<br />
<br />
Planning isn't half the battle. It is the battle.<br />
<br />
If you're ready to jump start healthy eating in your household, learn about one of my favorite <a href="https://www.teambeachbody.com/shop/d/FIXChallengePack?referringRepID=1676875" target="_blank"><b>comprehensive nutrition packages</b></a>.<br />
<br />
<b>Want to talk more about this program? Fill out the form below:</b><br />
<br />
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<input class="contact-form-email" id="ContactForm1_contact-form-email" name="email" size="30" type="text" value="" /> <br />
<b>What is your biggest challenge with nutrition?</b><br />
<textarea class="contact-form-email-message" cols="25" id="ContactForm1_contact-form-email-message" name="email-message" rows="5"></textarea><br />
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Amy Hoeyhttp://www.blogger.com/profile/14334271168166655657noreply@blogger.com0tag:blogger.com,1999:blog-6519615634224511996.post-27010530271329696372019-08-10T14:54:00.001-05:002019-08-10T14:54:43.958-05:00Call a Friend TodayDo you have a friend you haven't talked to lately?<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAzjNUJ28gNqKxWmKBiP8RT2xvyqqjf01obk9Jx8lXoEAtO0RntjlwHZTNgk6cKrl9Hfe8xF4iUp2ixrtTdA8Oewk_-zupMKT1Aw2YiJkJE1DE5QYaTiMLmTZoMT5vr-UAwUHkyTwoMiA/s1600/callafriend.PNG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Collage of photos of friends." border="0" data-original-height="748" data-original-width="746" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAzjNUJ28gNqKxWmKBiP8RT2xvyqqjf01obk9Jx8lXoEAtO0RntjlwHZTNgk6cKrl9Hfe8xF4iUp2ixrtTdA8Oewk_-zupMKT1Aw2YiJkJE1DE5QYaTiMLmTZoMT5vr-UAwUHkyTwoMiA/s320/callafriend.PNG" title="Call a Friend" width="319" /></a></div>
Why not call them?<br />
Our devices still do that, right?<br />
<br />
You never know who needs to hear from you.<br />
<br />
I’ve reconnected with some friends I’d lost touch with.<br />
One of them called me out of the blue last summer. Now we're on the same team, and she's introduced me to a whole new team of friends.<br />
I randomly texted a couple of college roomies last November.<br />
We planned a trip to Arizona through text that night.<br />
<br />
All of these friends have helped me through some stuff.<br />
And I think I've helped them too.<br />
We actually TALK on these hand-held computer thingies we all have.<br />
<br />
It's nice feeling connected to people who REALLY know me and all of my history.<br />
Loneliness is real and I felt it big time over the last 15 years. Okay 20.<br />
I need friends I can talk to about ANYTHING without any judgy-pants comments.<br />
<br />
Who might need to hear from you today?Amy Hoeyhttp://www.blogger.com/profile/14334271168166655657noreply@blogger.com0tag:blogger.com,1999:blog-6519615634224511996.post-61084536215711597882019-07-28T08:40:00.000-05:002019-07-28T08:40:02.948-05:00Stop Rushing Through Life<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsUWc1Ht2tFEP9FcSmDdNxgFqnxqFxq7cBA-A4YDreBoSZuAfMaKfK0y9X15YnUpDVUW3lerHnA3-OjjDo0Y1PLEgLFMi3upB9REZnHzrZSrO1upUrZapo7EWnuuXz0mEO4LoNvUkoZDM/s1600/8D9D093F-D75D-4041-B61A-715548060565.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Woman sitting on yoga mat on a dock with sailboats in the background." border="0" data-original-height="1600" data-original-width="1600" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsUWc1Ht2tFEP9FcSmDdNxgFqnxqFxq7cBA-A4YDreBoSZuAfMaKfK0y9X15YnUpDVUW3lerHnA3-OjjDo0Y1PLEgLFMi3upB9REZnHzrZSrO1upUrZapo7EWnuuXz0mEO4LoNvUkoZDM/s320/8D9D093F-D75D-4041-B61A-715548060565.jpg" title="Slow Down and Enjoy LIfe" width="320" /></a></div>
I'm in a hurry to get things done<br />
Oh I rush and rush until life's no fun…<br />
You know that song, right?<br />
<br />
In May, I left 20 years of full-time work to start my own business.<br />
AND to slow down.<br />
To stop rushing all the time.<br />
To enjoy summer.<br />
Get out on my kayak, and swim.<br />
Spend more time with family and friends.<br />
But have I? Sort of…<br />
I'm definitely a work in progress.<br />
<br />
Hurrying's been my way of life for decades.<br />
As my career grew, my calendar began to overflow with meetings.<br />
Add the mom stuff made me hurry even more.<br />
Daycare pickup. Then school drop-off and pick-up.<br />
Gymnastics, swimming, coach pitch…Doctors, dentists, cleaning and groceries.<br />
Running to the train to get to a meeting or to get to my daughter on time.<br />
<br />
Thinking about it makes my heart palpitate. <br />
<br />
Lately, I've found myself rushing again.<br />
And I don't want to pass that stress and hurrying on to my little girl.<br />
Change takes time and persistence.<br />
#consistencycompounds<br />
<br />
Soon we're going on our annual vacation. I'll use that as a reset.<br />
To slow things down.<br />
To think about what's going well 2 months in to this new life.<br />
And to set some goals for living in the present.<br />
<br />
Do you find yourself in a constant state of hurrying?<br />
What strategies work to slow things down in your life?Amy Hoeyhttp://www.blogger.com/profile/14334271168166655657noreply@blogger.com0tag:blogger.com,1999:blog-6519615634224511996.post-36047442277666219252019-07-26T08:36:00.001-05:002020-04-03T16:27:52.661-05:00What's in My Daily Shake?<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7Bcq_1mksnmfYo42djapH24_H6cgybVmJFRQ4mzfpZzWFFMSUEpsT6_9WvEu4rxbsWxvJL9mdiAsTYlCln0wYSlFFHcBYfsJQTr3e1z595x38F51372SyImbRD1tOU_010g5vcUYGCTM/s1600/IMG_3605.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="590" data-original-width="703" height="268" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7Bcq_1mksnmfYo42djapH24_H6cgybVmJFRQ4mzfpZzWFFMSUEpsT6_9WvEu4rxbsWxvJL9mdiAsTYlCln0wYSlFFHcBYfsJQTr3e1z595x38F51372SyImbRD1tOU_010g5vcUYGCTM/s320/IMG_3605.JPG" width="320" /></a>It took me months to place that first order.<br />
<br />
I hovered, watching my high school friend drink her shake every morning.<br />
What's in that thing?<br />
<br />
As a marathoner and lover of all things fitness, I felt like I should have it ALL figured out.<br />
<br />
I could get to the start AND the finish line of every race I signed up for. <br />
But when it came to nutrition, I needed help.<br />
<br />
Um, running can make you really hungry.<br />
Like eat everything-in-the-cupboard-and-fridge hungry.<br />
Even marathoners can put on pounds during an intense 16-week training program.<br />
<br />
I didn't feel great and wanted my nutrition to match my activity level.<br />
<br />
I wanted more energy for my workday and for mom stuff.<br />
<br />
So I did my own research, instead of messaging my super smart and fit high school friend.<br />
<br />
It's fine. Talking to people is scary.<br />
<br />
Then I got over myself and sent her a message.<br />
What's 1 month anyway?<br />
1 month to see if it was right for my body. <br />
I had nothing to lose.<br />
She told me I could get my money back even if I used the whole bag.<br />
<br />
Well virtual friends, I'm approaching my 2-year anniversary of drinking a daily shake.<br />
<br />
What do I love?<br />
For one thing, I thrive on routine.<br />
Sometimes I change the fruits and veggies I add, but I make it around the same time everyday - after I workout.<br />
<br />
I'm not hungry until lunch.<br />
I can take it with me - to mom stuff, work stuff, while traveling, or in my kayak.<br />
<br />
It's not your standard protein shake.<br />
It has 9 essential amino acids (that our bodies can't make), vitamins, minerals, antioxidants, fiber, prebiotics, probiotics, digestive enzymes, phytonutrients and adaptogens.<br />
<br />
My meal in a cup supports my energy, digestion, and helps curb those cravings I used to have.<br />
<br />
Most importantly, it guarantees that I FEEL GOOD and I'm getting what I need to fuel my day.<br />
<br />
The best investment I can make is in my health.<br />
<br />
Maybe you’re like me and need some time to hover and do your research.<br />
<br />
When you're ready to give it a month to see how different you’ll feel, I'm here for you!<br />
<br />
<a href="https://www.teambeachbody.com/shop/b/shakeology?referringRepID=1676875" target="_blank">Give Shakeology a Month</a><br />
<br />
I also recommend this <a href="https://amzn.to/39K6JWG" target="_blank">Ninja blender</a>.Amy Hoeyhttp://www.blogger.com/profile/14334271168166655657noreply@blogger.com4tag:blogger.com,1999:blog-6519615634224511996.post-11072601861370269462019-07-26T08:25:00.000-05:002019-07-26T08:27:38.579-05:00Commit to 100 workouts by Thanksgiving<h2>
Join my new challenge group!</h2>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6SSlYJBqRftODXSwawe9F9jOi0Oalt2wnjKeBxOk08JBwEzT9Wm0oETbLKDgj7MQooBcM_STYWM1QeplrCbd12f5tLqj6816sCskPOlO8qlRy_W10BnIfAQF41MinjqCoOPlArqG3hyE/s1600/Icommitted.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="I signed a picture, committing to do 100 workouts." border="0" data-original-height="888" data-original-width="666" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6SSlYJBqRftODXSwawe9F9jOi0Oalt2wnjKeBxOk08JBwEzT9Wm0oETbLKDgj7MQooBcM_STYWM1QeplrCbd12f5tLqj6816sCskPOlO8qlRy_W10BnIfAQF41MinjqCoOPlArqG3hyE/s320/Icommitted.jpg" title="100 Workout Challenge" width="240" /></a></div>
You'll get coaching and support, plus:<br />
* A printable 100-workout tracker<br />
* Recipes and instructions to meal prep 5 breakfasts<br />
<br />
I'll help you find your workout soulmate.<br />
Or, you can stick with fitness activities you already love.<br />
<br />
One option is a new program that not so coincidentally has 100 workouts.<br />
Experts created the plan.<br />
You simply hit play.<br />
<br />
100 unique workouts: 20-30 minutes each<br />
You can do them ANYWHERE (check my Insta stories next week).<br />
You'll get a no-nonsense eating plan, simple recipes, a journal, and wall calendar.<br />
<br />
To join:<br />
1. Comment below.<br />
2. We'll work together to pick a fitness + nutrition package, OR a nutrition-only package.<br />
<br />
Think how great you'll feel when you cross off workout #100!Amy Hoeyhttp://www.blogger.com/profile/14334271168166655657noreply@blogger.com1tag:blogger.com,1999:blog-6519615634224511996.post-81831104909795194272019-07-03T12:27:00.001-05:002019-07-03T12:29:24.179-05:00Own the Morning Own the Day<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-Hyq49Mi3x4FCmD7c88nOQd5YtkxKGIrw2Z93CyDvhW_93HfMVU8aZiOY43YUoe9luuZuYV8nE0cEMs2AO66hL8zyvpeBJyjWgLE_o2bVJFs8-FQN-IpJiMmx4pqSo3AO6WQWiOPZAtE/s1600/IMG_3069.HEIC" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="1203" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-Hyq49Mi3x4FCmD7c88nOQd5YtkxKGIrw2Z93CyDvhW_93HfMVU8aZiOY43YUoe9luuZuYV8nE0cEMs2AO66hL8zyvpeBJyjWgLE_o2bVJFs8-FQN-IpJiMmx4pqSo3AO6WQWiOPZAtE/s320/IMG_3069.HEIC" style="cursor: move;" width="240" /></a></div>
<br />
I didn’t always get up before the ☀️.<br />
Then I started running . . .<br />
I was walking at a lake.<br />
It got dark and it felt creepy, so I ran to my car.<br />
I didn't die. I was hooked.<br />
5Ks turned to 10Ks, 10-milers, half-marathons and 26.2s. 🏃♀️<br />
<br />
So I BECAME a morning person.<br />
I had to get training runs and cross-training in before work. <br />
I wanted to beat the hot summer sun. <br />
I loved starting the day with friends - both two-legged and four. 🐾<br />
<br />
I created a new way to start my day because I wanted something more.<br />
New habits got me to 80+ finish lines, and helped me grow in my career.<br />
<br />
Early mornings are only for me.<br />
A positive routine sets the tone for my day.<br />
Tough workouts give me energy and confidence.<br />
<br />
Here are the basics of what I do:<br />
* Start coffee pot - setup at night ☕️<br />
* Drink 16-20 oz. water, a little coffee<br />
* Write in #StartTodayJournal + read personal development<br />
* Accomplish something - dishes, laundry, or a little work<br />
* Eat protein, carbs, veggies, healthy fat - prepped ahead of time<br />
* Drink pre-workout Energize while I plan my day<br />
* Walk or run the dog 🐶 <br />
* Hit play on at-home workout <br />
* Blend Shakeology + veggies, healthy fat, frozen fruit, ice, water <br />
* Clean up + get the family going<br />
<br />
It's possible to become a morning person with a little planning and persistence.<br />
What's one small thing you can add to your morning?<br />
<br />
#ownthemorningownthedayAmy Hoeyhttp://www.blogger.com/profile/14334271168166655657noreply@blogger.com0tag:blogger.com,1999:blog-6519615634224511996.post-81284561583612297212019-06-04T20:12:00.002-05:002019-06-04T20:42:57.675-05:00It's Not Easy - You'll Know When It's Time to Start“Yeah, but it's easy for you.”<br />
<br />
Um, no.<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPGe7fR4ZuScgFTgwUI2wRihxm9mUvaZuzansrV5JtSEuXbADVodA2GLY75vd7UPHPXS5hgbzKAljeIt5lyvNVyKb9f3wfFPbH6QmUCc93w7LKRQPlVXP3tyRNQ3TMLf6kvIV_fCnaClA/s1600/AmyHoey.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="889" data-original-width="668" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPGe7fR4ZuScgFTgwUI2wRihxm9mUvaZuzansrV5JtSEuXbADVodA2GLY75vd7UPHPXS5hgbzKAljeIt5lyvNVyKb9f3wfFPbH6QmUCc93w7LKRQPlVXP3tyRNQ3TMLf6kvIV_fCnaClA/s320/AmyHoey.jpg" width="240" /></a>I have baggage and struggles you don't see in a scroll.<br />
<br />
I was heavy during the already-feeling-awkward-and-unsure-of-myself years.<br />
I eventually discovered VHS workouts, I played sports, and the weight came off.<br />
<br />
I was pretty squeaky clean in high school.<br />
I was a serious student and I played sports. No drinking.<br />
I learned to lift weights. I liked how I felt when I was fit.<br />
<br />
My dad nearly died my senior year. He was in a diabetic coma.<br />
I never want to endure what I've seen him go through.<br />
<br />
In college, I was still dedicated to learning, AND I let loose.<br />
I was a social 🦋. With that came overindulgence.<br />
Lots of beer and crappy food.<br />
Wasted days sleeping it off.<br />
<br />
My world blew up when my mom got lung cancer.<br />
She never smoked and it felt like a cruel blow.<br />
The kind, funny woman made us feel loved and safe, and EVERY holiday was special.<br />
I was in a different state, working too much right out of the gate.<br />
During the worst of her illness, my boyfriend (now husband), Mark, was studying in Rome.<br />
All my friends scattered after college. I never felt more alone.<br />
<br />
My mom died in May 2001.<br />
Mark and I moved back after he graduated, to live near my family, and to start a new life.<br />
<br />
Old habits are hard to break, but yardwork and house projects replaced partying.<br />
I put in the work to teach myself how to eat healthier, exercise and lose weight.<br />
I decided I'd take charge and control what I could for my health.<br />
<br />
I started running. Mark started running. A lot.<br />
I've run 80+ races, including 10 marathons.<br />
I cross-trained. I was all about group fit classes at the gym.<br />
I discovered my love of yoga.<br />
I created a morning routine and BECAME a morning person.<br />
<br />
I had a baby in 2012 and returned to running too quickly.<br />
Injuries showed up from not healing my abs.<br />
I worked like crazy to heal that with PT.<br />
I went to PT again last year for hamstring issues.<br />
I developed food sensitivities and learned to eat differently.<br />
<br />
While I ate healthy foods, I ate too much of some and not enough of others.<br />
I didn't know how to fuel my workouts or how to recover.<br />
I didn't think it was an option go get off the hamster wheel at work.<br />
I didn't think I could say no, and refused to stop and realize I couldn't do it all.<br />
I didn't YET believe that I could redesign my life after 40.<br />
I kept my dreams locked up in my head.<br />
<br />
Why am I sharing all of this?<br />
I hope by talking about my past, that I can help others.<br />
<br />
Eating right, staying fit, healing old wounds, and finding my voice IS NOT easy.<br />
It's not easy for anyone.<br />
I struggle AND I work hard day after day.<br />
I put in the time to learn new things.<br />
I live in my discomfort zone on purpose.<br />
I know it's okay to want more out of life.<br />
I've taken chances, said "yes" to new opportunities.<br />
I'm learning to ask for help from a team.<br />
<br />
If you want to redesign your life, you can.<br />
If you want to lose weight, eat for long-term health, get in the best shape of your life, find who you're meant to become, you can.<br />
You'll put in the work and figure it out.<br />
You will know when it's time to start.<br />
You don't have to do it alone. Reach out when you're ready.<br />
<br />
<br />
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<br />Amy Hoeyhttp://www.blogger.com/profile/14334271168166655657noreply@blogger.com0tag:blogger.com,1999:blog-6519615634224511996.post-19688707560713314842019-06-01T06:09:00.001-05:002019-06-01T06:10:05.439-05:00There's No Perfect Time to StartI think back on times I said I was going to do something . . . and didn't.<br />
<br />
Family stuff, holidays, work stuff, to-do lists, fears - they're our constant companions, reproducing like bunnies in springtime.<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQRqrD7H2SgsBrmFmYyl7z9YW08nZLofZBSRr4J0ZwJWCMNt5_Q3wC2FtC0t8Nww6x7kWVtHOF7PlkzI7hOUnTven1ceRFHTtODLq7Hqe_zIGsM05zDVyGBTEj4vyaraUzFsKVlBYgRns/s1600/yogawithdog.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Woman doing warrior 1 yoga pose next to sitting dog" border="0" data-original-height="937" data-original-width="703" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQRqrD7H2SgsBrmFmYyl7z9YW08nZLofZBSRr4J0ZwJWCMNt5_Q3wC2FtC0t8Nww6x7kWVtHOF7PlkzI7hOUnTven1ceRFHTtODLq7Hqe_zIGsM05zDVyGBTEj4vyaraUzFsKVlBYgRns/s320/yogawithdog.jpg" title="Yoga" width="240" /></a></div>
<br />
I'll start exercising again after [event/project/family thing] is over.<br />
<br />
After [holiday/kid thing/work thing], I'll eat better.<br />
I’m afraid of failing. Now isn’t the right time.<br />
Can you relate?<br />
<br />
A year ago, I took a chance and let a new team into my life. I trusted them to keep me accountable to my nutrition and fitness.<br />
<br />
I stopped saying no just because I couldn't predict the outcome.<br />
<br />
It's taken lots of work and support from my team to get over fears, stop procrastinating, and choose courage over comfort.<br />
<br />
If you keep thinking about doing something, it's time to take action.<br />
<br />
Need help? Reach out to join my team. We'll support you and cheer you on.<br />
<br />
<br />
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<b>What is your biggest challenge with fitness and nutrition?</b><br />
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Amy Hoeyhttp://www.blogger.com/profile/14334271168166655657noreply@blogger.com0tag:blogger.com,1999:blog-6519615634224511996.post-72353935758263976432019-05-23T16:58:00.001-05:002019-06-04T20:23:16.535-05:00Entrepreneur Life: Week 1 UpdateI'm loving this new life so far. I should feel terrified leaving full-time work, and I don't. I made a bold move that I know is right. I needed to make a change so I could help others, and to have time freedom for the fam.<br />
<div class="separator" style="clear: both; text-align: center;"></div><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4LHK8Ly526GtGA4k7tKz8SiTuYljOdX78ULemxoKgLGtWJWGJnP4EYLQrvGcax5Ls8Hzi8Svq6qFGF9Ag_aqvrzYLKIiB5lozRxD9SCQb5iWvbENV1tCtZ1QU-njE0lZVBQm7KedbEi8/s1600/IMG_2077.HEIC" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="1203" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4LHK8Ly526GtGA4k7tKz8SiTuYljOdX78ULemxoKgLGtWJWGJnP4EYLQrvGcax5Ls8Hzi8Svq6qFGF9Ag_aqvrzYLKIiB5lozRxD9SCQb5iWvbENV1tCtZ1QU-njE0lZVBQm7KedbEi8/s320/IMG_2077.HEIC" width="240" /></a>I've always loved fitness and nutrition, and at 41 I'm making it my career.<br />
<br />
Last week I started getting organized. I took some training. I helped people choose workouts and nutrition plans to meet their goals.<br />
<br />
I added people to my accountability group, and shared recipes, tips, and video clips with them. I answered questions and cheered them on.<br />
<br />
I also took long walks with my dog, gardened, and ate lunch outside.<br />
<br />
I took my dad to PT. I chaperoned a field trip. I showed up to school pickup with energy left for the evening, and cooked some pretty awesome meals.<br />
<br />
I created a mantra, "You don't have to rush," to remind myself that I get to design my life at the pace I choose from here on out.<br />
<br />
Thanks for reading this, and for supporting me along the way.<br />
<br />
The doors to my virtual coaching business are open, and I have time for you too.<br />
Want to join me?<br />
<br />
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<div style="max-width: 222px; text-align: center; width: 100%;"><div class="contact-form-error-message" id="ContactForm1_contact-form-error-message"></div><div class="contact-form-success-message" id="ContactForm1_contact-form-success-message"></div></div></form></div></div></div>Amy Hoeyhttp://www.blogger.com/profile/14334271168166655657noreply@blogger.com0tag:blogger.com,1999:blog-6519615634224511996.post-80465401506876946102019-05-06T05:37:00.001-05:002019-05-06T05:37:53.018-05:00Walking Away, or Heading Towards Something New?<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiL6SY6kAj0fx1DhUdUl3t9eNptdfnJhNJnAILeI75zsWDZMmFLA6MHr-cxBIqfDLdJg68B_xrnRKhyphenhyphen5qWUujc37Xp86dfZUMSLnpDe_1YNRKMBOCo5aldCZvI-lNb2vRcX40lJMGt4b64/s1600/IMG_8697.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Mom, dad and daughter walking towards the end of a doc." border="0" data-original-height="1067" data-original-width="1600" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiL6SY6kAj0fx1DhUdUl3t9eNptdfnJhNJnAILeI75zsWDZMmFLA6MHr-cxBIqfDLdJg68B_xrnRKhyphenhyphen5qWUujc37Xp86dfZUMSLnpDe_1YNRKMBOCo5aldCZvI-lNb2vRcX40lJMGt4b64/s320/IMG_8697.jpg" title="Family photo" width="320" /></a>After 20+ years of pushing to do more, work harder, and grow in my career, I’m changing things up.<br />
<br />
With the support of my awesome husband, I resigned from my job last week. What the??!! <br />
<br />
I’ve worked on some pretty cool projects, built a usability testing program and led a web content team. I’ve accomplished a lot that I’m proud of. <br />
<br />
I’m leaving it behind to go after something new, to stop rushing through life, and to have more time freedom for my family. <br />
<br />
I’m building a business out of something that started as a side hustle last fall. I quickly realized it brought me happiness and a new sense of purpose. <br />
<br />
As a virtual coach, I support people who want to eat better and move more. I help them find their workout soulmate and get organized in the kitchen. I’m creating an online community, and building a team. <br />
<br />
If you want to know more about what I’m up to, I’d love to chat.<br />
<br />
Sometimes you have to get a little reckless to go after what you want. Here we go!Amy Hoeyhttp://www.blogger.com/profile/14334271168166655657noreply@blogger.com0tag:blogger.com,1999:blog-6519615634224511996.post-78517445557294236292019-04-12T08:28:00.001-05:002019-04-12T08:37:23.299-05:00Feeding the FamilyDo you have a picky eater in your house?<br />
<br />
My daughter was never picky at home or at daycare. She ate everything with few complaints. We felt lucky she liked healthy foods…and we'd been warned it could change in an instant.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2KRV2y3BKwHn3oNy5zby7FpJUYi7vNvJw-wL_JJaq4lBk-j5ZkFFoEOibLfqFKgI9lRjBbuEaWC4CDmEPBKQZKBg5eEnNYO8o5CJK9hVHAf1_O9wUjlqIwL7oe4qUfG42wIGsEICn6b8/s1600/momanddaughter.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1030" data-original-width="750" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2KRV2y3BKwHn3oNy5zby7FpJUYi7vNvJw-wL_JJaq4lBk-j5ZkFFoEOibLfqFKgI9lRjBbuEaWC4CDmEPBKQZKBg5eEnNYO8o5CJK9hVHAf1_O9wUjlqIwL7oe4qUfG42wIGsEICn6b8/s320/momanddaughter.jpg" width="233" /></a>Then it happened. Kindergarten. Suddenly crusts were a thing. Dinnertime meltdowns started at a glance of the plate. What happened?? This is a phase, right?<br />
<br />
Last night, she was less than thrilled at the sight of Cauliflower Fried Rice. I'm not sure I would've been at 6 either. When she started eating, she said, "Okay, mom. This is pretty good." I'll take it.<br />
<br />
We won't give up on healthy eating. We're not making something else to avoid conflict. Dealing with the challenges now will set her up to make good choices later.<br />
<br />
When she eats healthy, real foods, she's more focused and ready to learn. She has better energy for swimming, gymnastics, running, and all the fun things.<br />
<br />
I started a new nutrition program this month with video tutorials, and a cookbook filled with healthy recipes. It also has 75 simple and fun lunch ideas to get kids involved in shopping and meal prep. I’m having fun cooking again.<br />
<br />
If you can relate and want to try 30 days of clean, healthy eating with your family, reach out.<br />
<br />
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Amy Hoeyhttp://www.blogger.com/profile/14334271168166655657noreply@blogger.com0tag:blogger.com,1999:blog-6519615634224511996.post-49955541101599521622019-04-08T06:17:00.000-05:002019-04-08T06:17:30.216-05:00I Get to ExerciseDo you have to exercise? Or, do you get to exercise?<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGSRb5vCUhbLatrDXxV_NNTWgixBfmhyhEfvpQCgoxrxC-dqSVdDU5MmSI4CifPT1GuKuMZ5nUDz2oUoHzLfrFfCyrn4sPMSnlupg5ubH2B9Ho-2kDgDL_x3y_rVgQYSAbRvr-K9MtK5k/s1600/AmyHotCiderHustle2017-40.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="960" data-original-width="638" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGSRb5vCUhbLatrDXxV_NNTWgixBfmhyhEfvpQCgoxrxC-dqSVdDU5MmSI4CifPT1GuKuMZ5nUDz2oUoHzLfrFfCyrn4sPMSnlupg5ubH2B9Ho-2kDgDL_x3y_rVgQYSAbRvr-K9MtK5k/s320/AmyHotCiderHustle2017-40.jpg" width="212" /></a></div>
<br />
One of my running mantras is, “I get to do this.” I feel fortunate every time my body moves how I want it to. I'm happy that I prioritize exercise.<br />
<br />
I've had times when working out felt like a chore. I've also had times when it wasn't an option. Injuries, bad colds, or pregnancy-related pain or restrictions - I've had to hit pause. Once movement is taken away, we appreciate it.<br />
<br />
I've watched people I love lose their ability to do their favorite things - and even basic things like walking and bathing - due to illness and pain.<br />
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I'll always feel grateful for exercise. It's helped me discover my workout soulmates. It's taken me on beautiful runs throughout the U.S. I've kayaked Minnesota lakes, and practiced yoga on the dock. I've explored new cities while traveling. I chase and play with my daughter, and exercise with my dog. I've met amazing people through exercise.<br />
<br />
This morning I get to hit play on one of my favorite at-home programs. Then I'll head out for a short training run.<br />
<br />
Let's move more and feel gratitude for every step we get to take.Amy Hoeyhttp://www.blogger.com/profile/14334271168166655657noreply@blogger.com0tag:blogger.com,1999:blog-6519615634224511996.post-60845711907331450782019-04-07T20:24:00.000-05:002019-04-07T20:24:19.622-05:00Dreaming of Spring Gardening<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhV3jlIugNvq1zWiS5nq6zsRfbdpF7JEt9ikSpqa_7j3Lpqsrx1CkOmKq_XNgAPF2awN5TRsumJaN2d0FuClxbYSlF6wyWuDUVIxzYtkHygrUrQp4Te8JOpVBRlJ-zIp_81387LiZnWQtA/s1600/80A81790-9508-45DC-90E2-56EEF260A524.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Dog sitting in the green grass, with blooming flowers and trees " border="0" data-original-height="1080" data-original-width="1080" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhV3jlIugNvq1zWiS5nq6zsRfbdpF7JEt9ikSpqa_7j3Lpqsrx1CkOmKq_XNgAPF2awN5TRsumJaN2d0FuClxbYSlF6wyWuDUVIxzYtkHygrUrQp4Te8JOpVBRlJ-zIp_81387LiZnWQtA/s320/80A81790-9508-45DC-90E2-56EEF260A524.jpg" title="Back yard flowers and green grass" width="320" /></a>This time of year I start dreaming about our garden. The chives are popping up - a reliable reminder that spring will really happen.<br />
<br />
Our yard was a jungle when we moved in nearly 16 years ago. Every night, my husband and I would spend hours plugging away on projects outside. One weekend I was visiting a friend in Chicago. I came back to learn that we actually had a patio under all the weeds and mud. Who knew?<br />
<br />
We somehow got the weeds under control. We created new perennial gardens and added a raised garden bed. We had the crumbling patio replaced, and my husband built steps, a bar, grilling area and wood shed. This is the best "room" in the house.<br />
<br />
Our yard is where we entertain, play with our daughter, relax and think. In early May, I'll head to Gertens, my favorite greenhouse. I have some gift cards I can't wait to use. Until then, I'll let the very brown yard recover from the snow, and will start cutting back the remnants of last year's garden. It was a harsh winter, and I appreciate spring more every year.Amy Hoeyhttp://www.blogger.com/profile/14334271168166655657noreply@blogger.com0tag:blogger.com,1999:blog-6519615634224511996.post-27247661815603724232019-04-06T07:04:00.004-05:002019-04-06T07:53:23.154-05:00Spring Cleaning My NutritionI know how to workout. I just don't know what to do in the kitchen. Sound familiar?<br />
I've exercised since little kid sports, and Jane Fonda on VHS. I've been running marathons since 2008. I've loved lifting weights since high school, and got into yoga 15 years ago.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaQzZkUl189yyOUBhjhaA7zNMdmjfnNMMBVgQs6yyWq9RTh-CGGhWy5sqHQ87hRMLs1T7eqOuNeCX96QBf2WqTciwTPuk_v3C1RnBLPwLEgTgQledX6RQf_ITi8ZQQAKlMAn1tZMDPGoE/s1600/ultimate-portion-fix-master-coach.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Amy Hoey holding Ultimate Portion Fix Master Coach Certificate" border="0" data-original-height="1600" data-original-width="1210" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaQzZkUl189yyOUBhjhaA7zNMdmjfnNMMBVgQs6yyWq9RTh-CGGhWy5sqHQ87hRMLs1T7eqOuNeCX96QBf2WqTciwTPuk_v3C1RnBLPwLEgTgQledX6RQf_ITi8ZQQAKlMAn1tZMDPGoE/s320/ultimate-portion-fix-master-coach.jpg" title="Ultimate Portion Fix Master Coach" width="241" /></a>Nutrition? That's another story. My dad owned a restaurant, and he and my mom were both great cooks. My sister is a chef. It's in our blood to like good food. I've always loved learning about food, and trying new recipes. I cut out most processed foods years ago.<br />
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In 2015, I learned which foods I was sensitive to and were wreaking havoc on my gut and skin. I worked hard to heal and feel better. Despite all of this, I still fumbled in the kitchen.<br />
<br />
How do I fuel my workouts?<br />
How do I eat to have energy all day?<br />
What do I eat so I'm not cranky when I pick my daughter up?<br />
What can I do about cravings?<br />
Am I eating enough veggies?<br />
How the heck can I have a full-time job, workout, start a coaching business, do all the mom stuff, take care of a dog and feed all my humans?<br />
<br />
Last summer I found a new way to eat that I can sustain for life. Real food fuels my day in the right portions for my weight and goals. I learned the basics of how to meal plan and prep. This changed my relationship with food.<br />
<br />
This week I finished my <b><a href="https://www.teambeachbody.com/shop/us/b/nutrition-programs/ultimateportionfix?referringRepId=1676875" target="_blank">Ultimate Portion Fix Certification</a></b>, taking this way of eating to a whole new level. I have info and strategies to eat the right portions of the right foods. I get the "why" behind it all. I'm excited that I get to work with others to do the same.<br />
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You can absolutely do this too. I'll support you and keep you accountable to yourself. Ready to join me? Let's talk!<br />
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<tr><td style="text-align: center;"><span style="margin-left: auto; margin-right: auto;"><a href="https://www.teambeachbody.com/shop/d/FIXChallengePack?referringRepID=1676875" target="_blank"><img alt="Ultimate Portion Fix Kit with videos, recipes, workbook, containers, two workout programs, and a month trial of Shakeology." border="0" data-original-height="960" data-original-width="930" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhekIIYPxf4Y0N8ryKsd7S0w-l1uUV28dMlbx9MoEsysEmEfIJF_rEHWj6sqrvewxOLBM58OTJv7H2dyZKaUtW7B9ZxxU4gZ6pKsIkhDI_VrkkGd6qkIzDBOW9ufQG7M6jwggjycZH43hE/s320/ultimate-portion-fix-kit-shakeology.jpg" title="Ultimate Portion Fix Kit with Shakeology" width="310" /></a></span></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="https://www.teambeachbody.com/shop/d/FIXChallengePack?referringRepID=1676875" target="_blank">Ultimate Portion Fix Intro Wellness Package</a></td></tr>
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<br />Amy Hoeyhttp://www.blogger.com/profile/14334271168166655657noreply@blogger.com0tag:blogger.com,1999:blog-6519615634224511996.post-80060848274320277092019-03-31T09:53:00.001-05:002019-04-04T06:28:33.791-05:00You Can't Outrun the Fork<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEig0tjNQwdSJNvYXbUtPwqpup5EI4FUdY7dAdkt7LT2r3rTgBOG4XVh7fuEa4rbqC4kIYAJSB9PSxc7LIfvNVKhISjZJolbCzCaXJ5QPJ8Sph5KjT7POszacfvUNh-MW9e_z-SRbx0WLmE/s1600/Ricebowl.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="828" data-original-width="704" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEig0tjNQwdSJNvYXbUtPwqpup5EI4FUdY7dAdkt7LT2r3rTgBOG4XVh7fuEa4rbqC4kIYAJSB9PSxc7LIfvNVKhISjZJolbCzCaXJ5QPJ8Sph5KjT7POszacfvUNh-MW9e_z-SRbx0WLmE/s320/Ricebowl.jpg" width="272" /></a>Yesterday’s long run was 4 miles as I keep easing upwards for a 10K next month. It felt great to hit my favorite trail along the river. I hadn’t added hills yet, so I sprinkled in a few little guys. It was sunny and around 33 with a hefty spring wind. I fueled up with protein, carbs, greens and healthy fat.<br />
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A year ago, I had 13 miles, it was 15 degrees, icy, and windy. I likely ate half a bagel with some peanut butter. With the exception of long run days, I rarely ate before a run and wondered why I felt drained. I didn’t understand how to eat for performance.<br />
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Now I get it. Exercise is only part of the equation. As a friend recently said, “You can’t outrun the fork!” I’ve learned a lot this past year, and over the next 6 weeks I’m doing a deep dive into nutrition.<br />
<br />
I’m learning how to eat to fuel body and mind. It’s a simple approach with real food.<br />
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I have 3 spots left in my <b>nutrition cleanup group</b>. Sign up by April 14.<br />
<br />
If this speaks to you, fill out this form:<br />
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I'll help you pick the best kit, and add you to the group.<br />
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It’s fun to exercise with friends. Why not join a virtual group to learn how to eat better together too?Amy Hoeyhttp://www.blogger.com/profile/14334271168166655657noreply@blogger.com0tag:blogger.com,1999:blog-6519615634224511996.post-49593005514417032312019-03-20T05:00:00.000-05:002019-03-20T05:17:17.542-05:00Working on Body and Mind"Get out of here. You're fat!"<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhm59knIjmCdioDj1K_qkWTWbeqRCbDVMH3-2gVn2cdcBVGHtv3BM0NV-Iw9e7utSdFiF0TnYFOEG-UFevpUz_B2H84JgA3RRdHr6s1-8eb80bfBon6L_o_KwaAdt2uu9-l6hAkwtjeCSM/s1600/IMG_9736.HEIC" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="The Perfection Detox book cover. " border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhm59knIjmCdioDj1K_qkWTWbeqRCbDVMH3-2gVn2cdcBVGHtv3BM0NV-Iw9e7utSdFiF0TnYFOEG-UFevpUz_B2H84JgA3RRdHr6s1-8eb80bfBon6L_o_KwaAdt2uu9-l6hAkwtjeCSM/s320/IMG_9736.HEIC" title="The Perfection Detox" width="240" /></a>Words have power. Sometimes we carry a word or a cruel statement with us and hear it on repeat in our heads for weeks, months, decades. I did the math - it's been 29 years. For nearly three decades I've heard those words followed by laughter - every single day.<br />
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At some point, the voice who said the toxic words can turn into your own.<br />
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I'm reading The Perfection Detox with my coach team, and with each chapter, I'm letting myself go there. You know the place. It's where those crappy memories you'd prefer not to let bubble up to the surface live.<br />
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Each morning I've read a chapter or two, and whoa, have I worked some things out! One exercise had me write to the person who said those words. The author encourages you to rip the letter up. I've held on to the letter and read it several times. At some point, I'm going to make myself a 'lil bonfire and burn those words up.<br />
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I'd never thought about what the boy in 7th grade creative writing class may have been going through until recently. People who hurt, hurt others. Did he mean to cause this much pain? Was he hurting in some way? I'm working on forgiveness and telling those words to hush. They do not serve me. I'm learning to turn down the hurtful and unhelpful voices, and turn up the voices of those who support and celebrate me.<br />
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I try to watch what I say to others, and now I'm thinking much more intentionally before I speak. I'm more mindful of my words to others AND to myself.<br />
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I've heard that for a good deal of your life, you're writing the pages of your story, and then when you hit your 40s, you finally start figuring out what they mean. Since joining my coach team last summer, I've been working on myself daily, and more things make sense now. Everything I've gone through has taught me something.<br />
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I'm working on body and mind, and I'm in a much better place than I was before I met this amazing group of people. We're scattered across the U.S. and all have different stories to tell. We build each other up, and it's a safe place to share what we're going through.<br />
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We don't have to process our past out loud, but for me it's been healing. If you're looking for a place where you can fully be yourself, where others lift you up, I would love to have you join me on this team where we coach ourselves and others to live our most fulfilling lives. Drop me a note below and I will reach out to you.<br />
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Amy Hoeyhttp://www.blogger.com/profile/14334271168166655657noreply@blogger.com0tag:blogger.com,1999:blog-6519615634224511996.post-22411281133303038842019-03-17T07:00:00.000-05:002019-03-31T09:39:36.994-05:00Take the Guesswork and Emotions Out of EatingI'm gearing up to tackle something that pretty much everyone I talk to struggles with. Nutrition.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZvaQzVJ7noUoYIKSsb8XhOBRzdjeMAHxVbRMN5jP46M0DmO5P7mMfcKqryB1OEeVSeUuk4942BDpX2lpaufJZ04TaZypFcZEEtlj4hjpQmhSv1Dj5d4nHv3WwTf4sXi0Kx2u5_CNb3L8/s1600/IMG_0272.HEIC" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Ultimate Portion Fix log book, workbook, cookbook and calendar." border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZvaQzVJ7noUoYIKSsb8XhOBRzdjeMAHxVbRMN5jP46M0DmO5P7mMfcKqryB1OEeVSeUuk4942BDpX2lpaufJZ04TaZypFcZEEtlj4hjpQmhSv1Dj5d4nHv3WwTf4sXi0Kx2u5_CNb3L8/s320/IMG_0272.HEIC" title="Ultimate Portion Fix" width="240" /></a>Most people are confused about what to eat. Most are kind of winging it in the kitchen.<br />
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Some are exercising for the first time or getting back at it, so it all feels overwhelming. Some are athletes who've got the exercise thing down. Where they struggle is how to fuel their bodies to perform.<br />
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A lot of us need a game plan, and could use some help.<br />
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That’s where I come in. I'm signed up and ready to become an <a href="https://www.teambeachbody.com/shop/d/FIXChallengePack?referringRepID=1676875" target="_blank">Ultimate Portion Fix</a> Master Nutrition Coach.<br />
<br />
This is where I got my start last summer, with timed-nutrition. It takes the guesswork and emotions out of eating.<br />
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It was a game changer for me. I generally ate healthy foods. I'd had a food sensitivity test and knew what didn't work well with my body.<br />
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What I didn't know was when to eat, and how much. I also didn't know how to meal prep to make it simple, so it didn't become a barrier. Timed-nutrition taught me all of this and more.<br />
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Now I get to dive deeper into what to eat each day, how much, and WHY. We all know there are no quick fixes. This is a sustainable and simple way to move closer to your goals.<br />
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I'll study things like timed-nutrition, vegan/vegetarian/paleo options, nutrition for kids, meal planning, and sugar addiction.<br />
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I love what I've learned so far, and that I'll get to use it to help people in a bigger way. This program has a positive vibe, focusing on what we <i>can </i>do, and how to make eating easy and work with real life.<br />
<br />
On <b>April 1</b>, I'll launch a private group for people who are ready to learn and try something new:<br />
<ul>
<li>How to find your "why" and harness that to get results</li>
<li>How to fuel your body for your goals (muscle gain, weight loss, etc.)</li>
<li>How to tame sugar addictions with healthy swaps for processed foods</li>
<li>How to grocery shop and meal prep </li>
<li>How to fuel your kiddos and get them involved </li>
<li>How to better understand the science of nutrition</li>
</ul>
There is a cost for the videos and other materials. My coaching is <b>free</b>.<br />
<br />
Take these steps by March 31 to get started:<br />
<br />
<ol>
<li><a href="https://www.teambeachbody.com/shop/us/d/FIXBase?referringRepId=1676875" target="_blank">Order your kit</a> </li>
<li>Fill out the form below to join the group</li>
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Amy Hoeyhttp://www.blogger.com/profile/14334271168166655657noreply@blogger.com0tag:blogger.com,1999:blog-6519615634224511996.post-26808827014724888912019-03-16T21:42:00.002-05:002019-03-16T21:42:49.619-05:00Show Up for Yourself so You Can Show Up for OthersSo, life happens and we can't control that. I'm trying to live more in the present, and less in the past and future. "Do what you are doing" is one of my new mantras.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicgCN0acOAENvXtgCKqXvagqbdJR-NusdvsAGi8GOLwv136v7L1Hul6rv2g-naE8dQ6-ilLsEp5t9cRZQmBHl_v1pEVH9CSKt13KcMvg720knje-6TqBqA1WjBJQt723ryjJ1a3aqiRho/s1600/IMG_0217.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Photo of my mom and dad back in their skiing days." border="0" data-original-height="1280" data-original-width="720" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicgCN0acOAENvXtgCKqXvagqbdJR-NusdvsAGi8GOLwv136v7L1Hul6rv2g-naE8dQ6-ilLsEp5t9cRZQmBHl_v1pEVH9CSKt13KcMvg720knje-6TqBqA1WjBJQt723ryjJ1a3aqiRho/s320/IMG_0217.JPG" title="Mom and dad" width="180" /></a></div>
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Monday took an unexpected turn. My dad went into the hospital and we're going on day seven tomorrow. He’s no stranger to hospitals at 82 with a variety pack of health challenges.<br />
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A year ago I’d have lost it. Stressing about what it could be and how the heck we’d figure things out and rearrange life. I was calm when my sister called. I didn’t run out of work in a panic like I would have in the past. When I drove to the hospital I listened to Girl Stop Apologizing. I listened to it on the way home.<br />
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Each day, I still get up to do my personal development and get a workout in before the rest of the family gets up. I still do my meal prep so I can bring healthy meals and snacks for myself to the hospital.<br />
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I know I need to keep showing up for myself, so I can show up for others.<br />
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My coaching team has taught me that personal development will keep me going when life gets hard.<br />
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I'm also tapping into my gratitude journal. Today, I'm grateful for my family, friends, good healthcare, my coaching team, members of my challenge group, and others who support me in life.Amy Hoeyhttp://www.blogger.com/profile/14334271168166655657noreply@blogger.com0tag:blogger.com,1999:blog-6519615634224511996.post-57906334599113498242019-02-18T16:58:00.000-06:002019-02-18T17:19:32.059-06:00Back From My Second Winter GetawayI’m home from my annual trip to Florida with two of my cousins. It felt good to relax by the pool, at the beach, and hiking in a state park. We hugged a really huge tree... We talked about our lives, and we talked business. They helped me finally make a decision I’d been spinning my wheels over for months.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6WyKZX1nfAjurcR94iuHFH6HhIG21m_Kl5aehY6rtKqPhUVQLO02kEo_SX2_TQts9_kPTBcXyqstsTy6kDhyphenhyphenivMr160botCHztONhYN9_Whq3W6RhIKLeVuMIAwqSxqC5RrrHTq-ai-c/s1600/IMG_9647.HEIC" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6WyKZX1nfAjurcR94iuHFH6HhIG21m_Kl5aehY6rtKqPhUVQLO02kEo_SX2_TQts9_kPTBcXyqstsTy6kDhyphenhyphenivMr160botCHztONhYN9_Whq3W6RhIKLeVuMIAwqSxqC5RrrHTq-ai-c/s320/IMG_9647.HEIC" width="240" /></a></div>
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I realized that I need to make some changes and take action to keep moving towards my happiest, healthiest life. I’ve traveled with these cousins for many years now. It’s brought us closer, and they’ve become an important part of my life.<br />
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In my winter challenge group, I’ve talked about the importance that social connections play in our health and well-being.<br />
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Last summer, I took a leap of faith and joined a new group when I became a virtual coach. I'm getting to know women of all ages and backgrounds, who are scattered across the U.S. They’ve helped me grow in mind, body and business. I'll travel to a coaching event with them this summer.<br />
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Do you have people who encourage you to learn and challenge yourself in new ways, and keep you accountable to your own fitness and self-care? If you could use an extra boost of support, drop me a note below and I'll reach out.<br />
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Amy Hoeyhttp://www.blogger.com/profile/14334271168166655657noreply@blogger.com0tag:blogger.com,1999:blog-6519615634224511996.post-77703243307677536372019-02-13T07:58:00.000-06:002019-04-07T20:29:30.937-05:00We All Have a Day OneWe've all had a day one. Where I am today is not where I was when I started.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrF5aRcYpuNJxZ-wFC1YEh1_FIe2pVuhUkPmRhOShyphenhyphenL4t_yYLp7p6i-2PL0IG-zaUfHQOX2WVzTEu1q_-F3pJQo0I-U2fdFmZdes4N2bT8B2V_-Qzv76Cy3t6OKHU3UpON2r7Wl4V3BN0/s1600/IMG_9664.HEIC" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1203" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrF5aRcYpuNJxZ-wFC1YEh1_FIe2pVuhUkPmRhOShyphenhyphenL4t_yYLp7p6i-2PL0IG-zaUfHQOX2WVzTEu1q_-F3pJQo0I-U2fdFmZdes4N2bT8B2V_-Qzv76Cy3t6OKHU3UpON2r7Wl4V3BN0/s320/IMG_9664.HEIC" width="320" /></a></div>
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I’m heading to Orlando for my annual trip with my amazing cousins. We represent three different decades. We laugh and we give each other crap. It feels good to completely relax. Escaping a very snowy Minneapolis feels pretty great too!<br />
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I didn’t have time to workout this morning. When I started these at home programs last summer, that would’ve stressed me out. Now though, I know how to shift things around. I’ve developed my own strategies, know how to get creative, and have toned down the pressure I put on myself to do it “the right way.”<br />
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I skipped the Sunday rest day to get a workout ahead. I’ll fit in the other three workouts for the week when it fits while I’m on vacation.<br />
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Not knowing whether I’ll have access to weights would’ve thrown me. I brought my resistance loops and slides along. If I need to do a phase I workout with only loops and no weights rather than phase III for glute day, it’s all good. I loved that workout anyway. If I need to double up and do two-a-days one day, I know I have the strength and endurance.<br />
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Day one of anything will feel challenging and overwhelming. It will get easier. It will all make sense. I believe that you have it in you to keep moving forward.Amy Hoeyhttp://www.blogger.com/profile/14334271168166655657noreply@blogger.com0tag:blogger.com,1999:blog-6519615634224511996.post-30725792419337550092019-01-29T20:57:00.002-06:002019-01-30T06:34:20.540-06:00Hiking and Happiness in Phoenix<br />
I’m sitting on the plane reflecting on an amazing trip with friends. It all started with a late-night text. I hadn’t seen my college roommates in years. We’d never done a girls trip. It was a cold November night, when on a whim I texted, “Ladies, is this the winter we finally take a warm weather trip together?” We quickly picked a weekend and made plans.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEY9_uObXwiWo8yfMmBpI6fHw5JZ6TMBFef81P2jW-V3sxnUPcHRlNYV1-_CvbmCMi42d8oYpRR_B3UpVTQK2sBS4wmLbb56qQ7Ts8PoyEsOhEO-SEih5IGq6w4EI64-rVnIlwmswoMgI/s1600/IMG_9315.HEIC" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Sunset photo in Phoenix with mountains and flowers" border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEY9_uObXwiWo8yfMmBpI6fHw5JZ6TMBFef81P2jW-V3sxnUPcHRlNYV1-_CvbmCMi42d8oYpRR_B3UpVTQK2sBS4wmLbb56qQ7Ts8PoyEsOhEO-SEih5IGq6w4EI64-rVnIlwmswoMgI/s320/IMG_9315.HEIC" title="Sunset in Arizona" width="240" /></a>This trip was exactly what I craved. I desperately needed to slow down my life, get away, think, reflect and laugh. It was timed pretty well with a snowstorm and the polar vortex taking over our three Midwestern states.<br />
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We arrived in Phoenix and within hours we were hiking Camelback Mountain. After I decided I’d gone high enough, we found a new trail with a different landscape that didn’t make our heart rates skyrocket. We hiked many different places, all with spectacular views. We had a couple of breathtaking sunsets. I saw sun dogs twice, an amazing sight that I thought you could only see on frigid winter days up north. I always feel like my mom is with me when I see them.<br />
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Two of us got a bonus day due to the weather, and we made the most of every minute outside. We did one of my workout videos by the pool, hiked twice, had an early dinner on a patio and saw the most amazing sunset I can remember. We moved our bodies in ways we weren’t used to. We challenged our minds, lungs, and legs, and are heading home stronger, and mentally prepared for the snow and sub-zero temps.<br />
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I cannot wait to see my family, tell them my stories and show them the pictures and videos I took. The video of the crazy winding dirt road up and down the mountain. Finding yet another drivers license on the ground (I must look down a lot), and locating Kurt the poet from New York, who bought our breakfasts to say thank you for getting it back to him. The sunset that suddenly turned vivid colors before our eyes. I want to share all of this with them so they know how much it means that they held down the fort, and supported this important trip for my mind, body, and spirit. <br />
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Amy Hoeyhttp://www.blogger.com/profile/14334271168166655657noreply@blogger.com0