Pumpkin Spice Latte : Healthy Version

It's that's time of year again....pumpkin everything, fall, sweaters, boots, pumpkin patch, and of course you can't forget Pumpkin Spice Latte. Yes, the Starbucks drink everyone waits for. With the delicious drink comes the high calories and sometimes over $5 ; depending on the size. Yet, we love it so much we are willing to pay.

Nothing wrong with treating yourself every once in a while, but why not try it in the healthy way. Half the calories, no waiting in line, and the price at $4.30 everyday no matter what size you can enjoy it when you feel like it!

Ingredients :  

- 1 scoop of vanilla or chocolate shakeology (I use the vegan chocolate)

- 1/3 cup pumpkin purée 

- 1 cup almond milk

- 1 teaspoon of cinnamon (add more for taste)

- handful of ice

- rediwhip / cool whip optional 

Blend the ingredients together and enjoy! 

Strawberry Kiwi

In honor of the newest flavor (strawberry) to join the Beachbody family, I decided to try a recipe from the calendar.

 

 

 

-packet of strawberry shakeology

 

-1 cup of water

 

-1 kiwi cut in cubes

 

-ice (as much or little as you want)

 

-blend together and enjoy

 

 

Weekly Update: Beta Week 4

 

 

 

If you have been following my progress and my journey you know I have been working out with Shaun T every morning bright an early. Focus T-25 has been my program of choice. It has been challenging. It has pushed me to my limits and really allowed me to see myself push harder. And teach me that I can do more than I actually think I can.

 

 

People may call me crazy but I just say I am determined. With my work schedule to get my workout, in enough time to get ready for work, etc I get up anywhere between 4-4:30. And I can't lie sometimes it really is hard to get up that early, but it is the only way I will not make excuses. If I don't then when I get home I know it will be harder for me to do it. It is hard to work all day and then come home to working out and getting prepped for the next day. I will not compromise on a workout. That is "my" time. It is my stress reliever, it is a time for me to clear my head and get my mind set straight before starting my day. I love everything about how I feel when I am done.

Week 4 Beta Schedule:
Monday-Rip't Circuit
Tuesday-Dynamic Core
Wednesday-Core Cardio
Thursday-Dynamic Core
Friday-Speed 2.0 & Upper Focus

I did Speed 2.0 Friday and decided to do Upper Focus Saturday morning. I love lifting weights and upper focus is a favorite of mine. I started to lift heavier and push myself one step further Saturday. And let me tell you, my shoulder/chest area...SUPER SORE, which I know it is working, but woah baby my arms are sore. The one thing I will say I noticed a difference is from stretching. This week I skipped the stretching and my muscles were really sore compared to when I actually stopped a gave myself a three minute stretch. Stretching is really important when you are going to workout so intense like that.

 

I'm struggling with eating. I just can not pin point it. I always ALWAYS have my Shakeology for breakfast & lunch is on key as well. When I get home dinner is good too, but then its the after dinner hours that get me. I am not sure why. I know it is wrong and I shouldn't have it, but sometimes it doesn't stop me. It is almost like you have it looking at you right in your face telling you to eat it. Or is it possible to lock your kitchen cabinets right after dinner, because I am highly starting to consider it. Truthfully, I don't feel stressed or like I have a million things going through my head. And I know I'm not, so I am not sure I know what the word is to describe how I am feeling. My work situation has not been the greatest right now, so maybe that is a factor. I am not sure if I am feeling upset, disappointed, angry, hurt, it really is hard to go into work everyday and pretend like things are okay. I mean you spend practically your whole day there, you want some interaction right?! I think right now I am feeling confused, because I want to be accepted, but then again I am being myself and why should I have to change myself. So in the end I am confused.. but everyday I go into work with an open mind and tell myself positive thoughts. Some situations you can just not change.

 

Challenge yourself. Push yourself to your limits. You are your greatest competition. You never know what you are capable until you try!

 

Are you looking for help on your own personal health and fitness journey? I would love to help and personally mentor you. Please feel free to E-mail me for any help or questions.



Green Beans with Lemon:

(Makes 1 serving)

 

*8 oz. green beans, ends trimmed

 

*1 cup water

 

*1 1/2 tsp. extra-virgin olive oil

 

*1 1/2 fresh lemon juice

 

*1/4 tsp. finely grated lemon peel

 

*Himalayan salt(to taste;optional)

 

Place green beans and water in medium saucepan over high heat. Bring to a boil. Reduce heat to maintain a gentle boil;cook, covered, for 3 to 4 minutes or until tender-crisp. Remove from heat. Drain. Combine green beans, oil, lemon juice, and grated peel in small bowl; mix well. Season with salt and seasoning blend if desired.

 

 

Simple & Easy with a little flavoring.

 

 



T-25 Update : Week One

What do you know about getting in a good workout for twenty-five minutes five days a week while working up an extremely good sweat? Have you ever done something like this in the comfort of your own home? Or do you just think I am crazy and there is no way this is possible?

Well believe it or not fellas & ladies it is true and it is from the man himself Shaun T. Ever hear of Insanity? He has now created a program just like Insanity (half the time, insane results). I know I didn't want to believe it either, but if your telling me 25 minutes vs 60 minutes and I can still get the same kind of results. COUNT ME IN! I never actually tried Insanity because truth be told I was deathly afraid of it. I heard it was intense and I just talked myself out of it. So when this program came along I was already so excited about it that I couldn't wait to try it.


                       

        

  So I picked my program and now it's time to pick the start date. I like to start working out on a Monday just because it is a routine and you start fresh on the week. So I decided September 2nd was my start date. I even like to set a reminder for myself not that I forget when I am going to start, but I make sure I put a funny/motivating quote just to get me more pumped up. 

This program came out at the end of June so I was already behind starting like everyone else. I didn't give myself any expectations. I knew what every one's thoughts on it where but they were all different and it will be different me for as well. I went in the program with a clear mind and just expecting to give it my all. Plus for twenty-five minutes I didn't have to set my alarm for 4am to make sure I had enough time to workout, shower, and get ready for work!

So here we go! Week One's Schedule. I have to say it was pretty nice to be following a schedule again, unlike what I was doing for two weeks just throwing in any workout I felt like.

Monday- Cardio

Tuesday- Speed 1.0

Wednesday- Total Body Circuit

Thursday- Ab Intervals

Friday(Double Day)- Lower Focus & Cardio

Saturday- Record Stats

Sunday- Stretch

T25, Focus, Intense, Cardio Time

Since these workouts are only twenty-five minutes long I am really focusing on giving my all 100%. Go strong from the start and ending the same way I started. In the past couple of weeks I have to be honest I was losing myself, not really giving it my all. I found myself thinking when will I be  done so I can go get ready for work. Or I was thinking of everything that needed to get done to be honest. Which really makes you lose focus and concentration and hurts your efforts in working out. So I was ready for a fresh start and to not let anything distract me this time.

                                      Be stronger than you were yesterday

We all have struggles. Believe me it is not easy and no one is perfect. I have to say before starting T25 I was having really bad issues with hitting the snooze and not wanting to get up when my alarm went off. And that is so NOT me. I am always up and at 'em when it goes off. So I told myself I would not hit the snooze. I mean this workout is short, so why not get up and get it done instead of making excuses. It is designed for those who do not have a lot of time and are busy with a million things to do. So be better than you were yesterday. Do not compare yourself to anyone else.

My food a couple weeks ago as well was struggling. I was going through some things. And when it comes stress and feeling overwhelmed food is my biggest comfort zone. Not that I would eat bad in any sort of way I would just over eat or eat just to eat, which is just as bad- seeing as I was going over my calorie intake for the day. So another goal of mine was to start tracking food and really being aware of what I was eating.

                                                        Tosca Reno- Eat Clean







I knew I had to start tracking my food to really get myself back on track. And MFP (my fitness pal) was just not my friend. I tried and tried again, but when my food was not in there it was difficult to make sure you got it in there. I wanted something that was simple and easy. I could go in type what I had and save it. Well, I found just  that. Fooducate is now my best friend. I have an app on my phone where it actually you to just scan the barcode of whatever you want to add to your tracker and it will give you a letter grade and explain why it is that grade. Simple and easy a win-win for me is how I see it. I have also been reading this book Tosca Reno here which has been a lifesaver. It really puts things in perspective on what you are putting into your body.

Week One is complete already which is just insane for me because I didn't think it would go so fast. I really love this program. I just love it all, from the twenty-five minutes- five days a week, to sweating from the time you start-getting insane results with no breaks & a burnout phase. Shaun T really knows how to make you work in those minutes from start to finish working all parts of your body if you just FOCUS.  I am not going to lie I was huffing & puffing after this first week, because I am not use to pushing myself this hard. The burnout phase consists of picking up the pace and going faster, stronger, and harder than before for2-5 minutes. It pushes you harder and really makes you focus on the muscle groups. And to be honest you are never looking at the count down clock to be finished. I can say week one was a complete success and I am so excited that I am getting back into my routine and feeling great. I feel so much energy after finishing a workout with Shaun T.

            

                               

If you are looking for more information on accountability support groups or would like to join with a Beachbody Fitness Program please feel free to message me and I will get back to you as soon as I see your e-mail. Fitness groups start once a month. And I would love for you to join in on the fun!