Trick or Treat -- the lowdown on treating too hard.

Happy Halloween my fellow readers! I may be somewhat of a grinch on this holiday, but I get it... dressing up and collecting free candy is awesome. However, there are some tricks to make sure you don't overdue it. Like most things, it's all about moderation.

Let's start with the good treats- the best Halloween candy for you, according to Health magazine is Dum Dum Lollipops. Packing only 26 calories per pop, they take longer to eat than others (unless you're impatient like me) and they have less sugar than other sweets. The worst of the bunch? Candy corn. Stay away from candy corn. Not only does it encourage mindless eating by the handfuls, but those handfuls can easily turn into hundreds of calories and up to 12 spoonfuls of sugar. TWELVE! No thanks, I'll pass on that sugar crash.

More of a chocolate lover? Then you're my kind of gal... which saddens me to share the devastating news I learned- the worst chocolate you can have is the Reese's peanut butter cup. My personal favorite treat. The best is options are always dark chocolate, or one of the mini chocolate bars of choice. 

Like I said in the beginning, I understand the indulgence is almost inevitable. But being smart about your choices can lead in a happy day after. 

And since I am the grinch, I leave you with this:

The engagement party was beautiful, to say the least. I am overwhelmed with joy and my heart is full of love from friends and family. I can only imagine how this will feel the day after the wedding itself. Sticking to my seven day shred plan meant not completely blowing it at the party and over indulging in "I do" cupcakes and champagne.

Here is a list of tips I have found helpful when faced with temptation at parties:

1. Eat dinner beforehand - eating a satisfying meal before the party will make you less likely to mindlessly snack on those chips and dips, or in our parties case... an entire sandwich tray.

2. Stick to the veggies- You may not know everyone at the party. The food table can be an icebreaker. If you want to go for the grub, stick to the veggies. I would recommend limiting the dips and dressings as much as possible, as they can pack on the calories.

3. Switch to water - Here's a secret--- vodka and club soda looks the exact same as just club soda. Save some empty calories by switching to water or club soda early on. The more the party drinks, the less they notice your drink.

4. Choose your chaser wisely - This goes hand in hand with the previous point. Cranberry cocktail may sound healthy, but it's packed with sugar. Most mixers can tack on hundreds of empty calories. My advice is to stick to club soda. Not a vodka drinker? Go for the red wine... just watch out for those stained lips.

5. Moderation is key- Even I had a cupcake...

Now that the party is over, it's back to business as usual. This month starts two-a-days. 30 minutes of cardio in the morning before work to fuel my day, followed by 30 minutes of lifting after work with my fiance. More details to come, for now... I will continue to rest on cloud nine.

Protein Bars: The Dieters Friend or Enemy?

SUGAR: dextrin, maltodextrin, corn syrup, sucrose, maltose, dextrose, fructose, glucose, cane juice, brown rice sugar

Mix a bunch of those ingredients with carbohydrates and soy protein isolate and boom - you've got yourself a protein bar. 

My biggest culprit - the Clif bar. Let's compare facts.

220 calories 44g of carbohydrates and 23g of sugar

360 Calories 44g of carbohydrates and 40g of sugar

I don't know about you, but if I am going to consume sugar, I'd rather reach for the Hershey bar. Unless you are running a triathlon or training for a long distance event, Clif bars should be out of your shopping cart. These are not for those looking to trim down through diet.

Another ingredient to watch out for: Soy Protein Isolate.. where can these be found? : Almost any protein bar. Why are they bad? They can lead to hormonal disruption and thyroid issues. No thank you - I'll stick to the clean eats.

So what protein bar CAN you reach for? I highly recommend Quest Bars. For those who read my previous fitness journal, I have been a Quest bar consumer since the beginning. They fill you up, keep you satisfied, and are about as clean as you can cheat. Plus they have now added a new pumpkin pie flavor... so we can all get our basic girl fix.

Ranging from 170-200 calories, low carb, low sugar, high fiber, WHEY protein isolate aka the good stuff

Mondays are made for new goals

One week until we celebrate

Mondays come in all forms - filled with food shame from Sunday football, tired eyes from too many late nights, or a refreshed complexion from lazy weekend. Either way, it's a day made for new goals. My goal for this week? A total body seven day shred to feel beautiful, confident, and ready to show off my hard work this Saturday.... my engagement party! I will be celebrating love with 25 people I care about most from all over the country. But before I bring out the strapless dress, it's time to work it.

So I present to you--- my happy place. 

"Home Gym"

I am spoiled with a gym in our apartment complex. Overlooking the pool surrounded by babes in bikinis and muscle men flexing (okay maybe I am exaggerating.) This gym has pushed me to new limits. My favorite equipment -- the kettlebell. This is a great strength training tool for beginners to intermediate that want to a total body shred. I would start with a weight that you are comfortable with. It shouldn't be easy to swing, but it also shouldn't feel like you're going to drop it.

Some basic go-to kettlebell exercises as seen in Womens Health Magazine: 

I started with a 10 pound a few months ago, and now do four sets with a 25 pound kettlebell. My advice- know your limits but always try to be better than yesterday,

Find Your Zen... and Lose Weight!

There is no denying that wedding planning is a stressful time. Organizing, creating, and changing your mind over a dozen times is all part of the process. My advice is to skip the coffee. Stimulants can agitate this stress even more. Green tea is an ideal substitute for so many healthful reasons:

1. It's packed with polyphenols (antioxidants!) that support the bodies immune system
2. It can reduce risks of heart attacks, and even some cancers
3. It boosts metabolism and can help burn fat 

So how many cups of green tea is the recommended daily dose? It all depends on the strength you choose, but stick to 100mg to 750mg per day.. around 2/3 cups. Green tea is also available in decaf for those who want to avoid stimulants entirely.

Today's choice: Yogi Green Tea Kombucha

Ingredients: Green Tea, Lemongrass, Spearmint, Kombucha, and natural flavors

A busy mind, a happy body.

Thursday Afternoon Pick Me Up

Thursday afternoons are always a tease. Reaching the weekend, but not close enough. After a restless night's sleep and a gray day in San Diego, a pick me up was just what I needed. What better way to brighten your day then enjoy a delicious snack and read about how much of a badass you are? I highly recommend  You are a Badass: How to Stop Doubting your Greatness and Start Living an Awesome Life by Jen Sincero, to anyone looking for a little self love. I quote the best reminder of every chapter : "Love Yourself - Right now, wherever you're at." 

Now for the delicious part - the snack game. I am skeptical of most nut butters on the market now. There are many that claim "natural" with no ingredient base to back it up. My advice? Look for the real keywords - raw and unprocessed. Stay clear of words like "organic" and "low fat." These are usually just substitutions that can do more harm than good. My pick this week is Raw Mio's Superfood Spread. 

The ingredient list - raw almonds, raw goji berries, raw chia seeds, raw hemp seeds, coconut sugar, and pink sea salt aka nothing but the good stuff. The taste is unique -  a consistency similar to an almond butter, with hints of berry and chia seeds. Today I decided to spread it lightly on a banana. The product is vegan friendly and low in saturated fat, but too many spoonfuls can pack on the calories. I stick to a spoonful or two per banana. 

Where can you find these? 

Raw Mio http://rawmio.com/ -- also featured in some Whole Foods and Amazon.com

Kelley Ann Polcer to Kelley Ann Welch: Welcome to my fitness journey

Fitness is a lifestyle. But, when you have a wedding date this lifestyle change kicks into overdrive. Achievable or not, every woman wants the perfect body on her wedding day. Today with a little less than a year until my own big day, I am ready to share my journey with other fiance's trying to get toned and ready to shine, sparkle, or if you are me.. just sweat.

A little about me: I began blogging my fitness journey years ago, but got caught up in the corporate world.. leaving my imaginary writing career on the sidelines. Although I stopped blogging, I never stopped working on myself and goals. My most recent transformation took place the day I moved from New Jersey to San Diego. With a 12 month long bikini season, I knew it was time to put down the goldfish crackers, and pick up the weights. In one year I was able to tone up and fit the California girl stereotype.

January 2014-January 2015

Since this transformation I have kept up with daily work outs and restricted dieting, but more importantly have met the love of my life. Fast forward a months of adventure, travel, and love and I am here present day: engaged, in love, and (almost) ready to rock the white dress.

So this begins my new fitness chapter. I will share my work outs, recipes, challenges, and set backs as I use this next year to get in the best shape of my life for 9/24/16 - my wedding day.

September 2015 Kelley Ann soon to be Welch - 100% Natural