Tuesday, August 12, 2014

How to Stop Drinking Pop

The reasons to stop drinking soda or at least cut back!  Whether you want to cut down on empty calories and added sugars, consume less artificial sweeteners, wean off of caffeine, or even save money, ditching soda is a great place to start.

I actually used to be a big diet pop drinker–the diet type in particular.  Diet Pepsi was my favorite!! Something about it being calorie-free gave me permission to drink it all the time–so I did.  Some days I consumed more soda than water throughout the day.

Back in November of 2012 I decided I wanted to start my fitness journey and with that I needed to cut back on my diet pepsi’s. Over the course of about a year I went from drinking 4-5 sodas per day to 1-2 per day and eventually to 2-3 per month. I still enjoy a Pepsi with my cheeseburger and french fries or when I travel long distances, but now that I drink it so much less frequently, I have no problem treating myself to the real deal.

As a former Diet Pepsi addict myself, I thought I’d share some tips and tricks I found helpful along the way for those of you who also want to get off the sweet stuff:

1. Be okay with scaling back slowly. If you drink 3+ Pop’s a day, switching to tap water cold turkey will most likely make every sip feel like a punishment… not to mention induce some serious caffeine withdrawal headaches.  Maybe start replacing 1 of those pops per day to a sparkling water… for me it was the carbonation that I loved! Whatever the number, make it reasonable.  The Pop has not, and will not kill you over the next few weeks or months while you gradually get off of it. Over time, you’ll miss those first few sodas less and less and eventually you’ll be ready to cut out one or two more.

2. Explore tasty alternatives. Once you start cutting out pop, you’re going to want to replace it with other fluids so you don’t get dehydrated. When I first started cutting down on soda, I really missed the carbonation + flavor combo. Bored with tap water, I began exploring the wonders of sparkling water. Most of the time the carbonation alone did the trick–but when I craved a sweeter beverage, I found just a splash of juice worked wonders. 1-2 ounces of cranberry, orange or any other 100% fruit juice blend can make all the difference. Another favorite Pop alternative is flavored water. Adding some cucumber slices, berries, citrus fruit {lemon’s or limes} or fresh mint to a pitcher of water gives it a refreshing essence of flavor.

3. Have alternatives handy. Once you find a few suitable soda alternatives, make sure they’re within reach when you get thirsty. If you just love the tingle of carbonation on your tongue, keep your cabinets stocked with some sparkling water. If you like flavored water, slice up a bunch of oranges, cucumbers or rinse off some berries at the beginning of the week and make a fresh pitcher every morning. Fill up a water bottle before heading out to run those afternoon errands. If you love the taste of lemon and limes – try the True Lemon packets and keep them in your purse or mailbox at work so they are always handy! If you’re prepared, when thirst strikes you’ll have one less excuse to grab for a soda. Oh, and if you’re prone to caffeine headaches, have an an anti-inflammatory on hand, or a bag of green or black tea to help ease those withdrawal pains.

4. Adopt a no soda policy. When I first decided I wanted to stop drinking soda, the first thing I did to start scaling back was adopt a “No Soda at Home” policy. It was highly effective. Seriously, if it’s not in your house you can’t drink it! This one change helped kickstart my journey to cut back. Here are some other “No Soda” policy ideas:

No Soda…

·         At work

·         On campus

·         On road trips

·         Before 5pm

·         At restaurants

·         At the movies

·         As mixers in alcoholic drinks

Try choosing one to start, and then adopt more as you feel ready.

5. Redefine the word “stop”. After reading the 2nd paragraph you might look at the title and think, “She still drinks soda though…” Why yes, on occasion I do! But I no longer consider myself a “soda drinker.” There’s a big difference! Just because you want to “stop drinking soda” doesn’t mean you can never enjoy one again. Maybe for you “stop” means getting down to 1 per week, say when you’re out to a nice dinner or as a lunchtime treat on Fridays. The best way to approach a long-lasting behavior change is by making it sustainable and avoiding those feelings of deprivation. If allowing yourself a soda on occasion makes you happy, by all means! In the end, it’s about making healthy habits the default and enjoying treats along the way.
Hope this helps!!! :)


Monday, January 28, 2013

Christmas in January

I've been MIA for a while.  So here is Christmas in the Shackley Home -- first Christmas here.  God has blessed us with so much in 2012 we are both looking forward to what 2013 brings.  Here is a sneak peek into our home during Christmas time.  Enjoy.  Christmas 2011 is HERE.

Dean and I didn't do gifts this year - instead we spoiled ourselves with a flatscreen TV and sound bar for our living room.  

 A couple of my favorite "kitchen" items (Thanks to my mom AKA Hot Mama)

Our Christmas Card for 2012

Our Christmas Card from last year is HERE.

Xx, Kelsey

Tuesday, November 20, 2012

Winter Fitness Plan

Looking for a new workout?  Turbo Fire might be for you too!!  I've been thinking about how I'm gonna get my fitness in this winter.  I joined a gym but realistically I won't drive to the gym when It's 5 below.  So I've been searching for the perfect in home workout plan.  I finally found it and started it on Monday --- Turbo Fire!  I got the opportunity to try out this program before I purchased it and I fell in love within 10 minutes.  If you purchase Turbo Fire off Beachbody.com then its whopping $120 but I purchased it off Ebay for $50.  You get 14 workouts on 10 DVD's, plus a class schedule, nutrition guide and much more!   The classes range anywhere from 15-60 minutes just depending on the workout.  If you follow her workout schedule for the best results then you are working out 6 days a week!  I really enjoy Chalene Johnson - she's positive, up-beat and encouraging.  I love how she's choreographed the workout to the fun upbeat music!  It's a combination between kickboxing and plyometrics and just some high intensity cardio. "The Turbo Fire classes also include fire drills, also know as High Intensity Interval Training {HIIT}.  These drills push you to your max for up to 1-minute bursts, with quick recovery periods.  Studies show that HITT ignites your metabolism, enabling your body to burn more calories for up to 48 hours after your workout." So as you can see - I'm very excited about this.  All you need is a DVD player, TV and yourself --- Don't forget to press PLAY!!!!

What Will Turbo Fire Include?

Turbo Fire will consist of a ton of material:Turbo Fire
  • 14 Turbo Fire workouts on 10 DVD’s for 12 week’s worth of exercise
  • Get Fired Instructional Workout Guide
  • Fuel the Fire Nutrition Guide (sensible diet plan, over 100 pages)
  • Turn Up the Burn Fat burning guide
  • Turbo Fire Class Schedule for all 12 weeks
  • 5 day Inferno Plan (lose 10lbs & 5 inches in 5 days)
  • Lower Body Resistance Bands
  • Measuring Tape

If you have any questions - Don't be afraid to ask me!  I'll do what I can to answer your questions!

Monday, November 5, 2012

Romantic Nearcation

Dean & I finished out our anniversary celebration!  We bought our house the very end of June and with all the projects we had to make it liveable we couldn't break away for a mini vacation.  We went to the Melting Pot at the Country Club Plaza to celebrate our first year of marriage on July 2nd, but we still wanted to do a little more!  We told ourselves that in the fall, we'd do a little more!  So this past weekend we headed out to Parkville, Mo and stayed in a B&B and enjoyed the historic town!  We had a blast walking the town, doing some antiquing and just enjoying each other.  Even though we were only 45 min to an hour away from our house it felt like we were hours away!  I highly recommend this location to anyway wanting a small get-a-way!

Anniversary Celebration - PART 2 {Parkville, Mo}

Self Portrait - Take 1

Self Portrait - Take 2

The house we stayed in for our Bed & Breakfast

We enjoyed a cup of coffee on this porch swing!

The Town of Parkville

Walking in "The Square"

Coffee Shop Stop

 Our Cake Topper!

 Dean doesn't need a fork! ha

Anniversary Celebration - PART 1 {Melting Pot}

iphone pics!

This scripture was a reading from our Wedding.

Ephesians 5:22-33

Wives, submit to your husbands as to the Lord. For the husband is the head of the wife as Christ is the head of the church, his body, of which he is the Savior. Now as the church submits to Christ, so also wives should submit to their husbands in everything. Husbands, love your wives, just as Christ loved the church and gave himself up for her to make her holy, cleansing her by the washing with water through the word, and to present her to himself as a radiant church, without stain or wrinkle or any other blemish, but holy and blameless. In this same way, husbands ought to love their wives as their own bodies. He who loves his wife loves himself. After all, no one ever hated his own body, but he feeds and cares for it, just as Christ does the church- for we are members of his body. "For this reason a man will leave his father and mother and be united to his wife, and the two will become one flesh." This is a profound mystery-but I am talking about Christ and the church. However, each one of you also must love his wife as he loves himself, and the wife must respect her husband.

Saturday, November 3, 2012

Black/King Rehearsal

My favorite only sister got married this a week ago.  WOW!  I still can't believe it.  There is just something about family and the love you feel when everyone is together.  I'm so blessed to have such an amazing family.  Janessa is an incredible woman who is found her man and I'm so happy for them both.  I pray God will bless there marriage in the good and bad times.  Remember to keep Christ your #1 priority in your marriage


I love you Mrs. King!

"But at the beginning of creation God 'made them male and female.'' For this reason a man will leave his father and mother and be united to his wife, and the two will become one flesh.' So they are no longer two, but one. Therefore what God has joined together, let man not separate."  --- Mark 10:6-9

Sunday, October 28, 2012

Jordan + Janessa {Engaged}

I was so excited to take my sister's engagement pictures! We took them last weekend and the weather was perfect. This couple is incredible for each other and don't they look fabulous together?! I'm so thrilled to be apart of there big day!


Manthei's {Family}

This cute little family is from out of town and came up for some picture time! Aren't they adorable? Little Miss Elizabeth is going to be 2 soon and stinkin' precious! Hope y'all enjoy!