Breakfast is usually something fast & on the go like SHAKEOLOGY. I get up early for work and don't give myself enough time to cook breakfast (which is my fault)....
BUT, I also like having chocolate for breakfast. Who wouldn't? Something quick, easy, delish, and healthy. Then, when I work from home it is nice to switch things up and have something different, give my taste buds a little more.
I'm still following the 21 day fix portion control containers so this equals 2 RED & 1 GREEN
- 4 eggs (you can use egg whites as well) 8 egg whites - cut up onion - cut up pepper - cut up zucchini -add any other veggies you want -add a little seasoning to it. I like to add pepper and garlic powder
Cook and enjoy! You can add toast with it as well if you would like or if you are like me I just top with hot sauce and save my carbs for later !!
Mexican is a fan favorite in this house. For this girl. I could eat it once a week if not more, I would say obsessed. So I went searching for a new recipe.
Ingredients :
1 cup uncooked rice
1 cup salsa, use homemade or I try to get the organic
3 cups chopped Romaine lettuce
1 (15-25 oz) can whole kennel corn, drained
1 (15 oz) black beans, drained & rinsed
2 Roma tomatoes, diced
1 avocado, halved, seeded, peeled, and diced
2 tablespoons chopped fresh cilantro leaves
For the chipotle cream sauce :
1 cup plain Greek yogurt I would use the southwest seasoning from the 21 day fix book
1 clove garlic, pressed
Juice of 1 lime
1/4 teaspoon sea salt
Directions :
To make the chipotle cream sauce whisk together all ingredients , set aside.
In a large saucepan of 1 1/2 cups of water, cook rice according to package instructions; let cool and stir in salsa ; set aside.
To assemble the bowls, divide the rice mixture into serving bowls; top with lettuce; corn; black beans; tomatoes; avocado and cilantro.
Serve immediately, drizzled with chipotle cream sauce. Or add hot sauce instead if you'd like. Feel free to add ground turkey, shrimp, or even chicken to spice it up!!!!
So the holidays are right around the corner. I mean Thanksgiving is practically a week away. And are you one of those people who just keeps saying,
"well I am just going to wait until the New Year rolls around."
"it's too hard during the holidays to lose weight."
"to much temptation, travelling, visiting with family."
I know, I have heard it before and honestly I was one of those people who gave these excuses. I would work hard all year round & then as soon as it would start to get cold I would just stop giving my all in exercises, quit watching what I ate, and just let myself go. I was that girl who always made the New Years Resolution to lose weight & clean up her diet. And can I let you in on a little secret..... Eric said some of these "excuses" this past weekend. I had to stop for a moment and really let it sink in what he had just said. I mean people really wait until after the holidays are over to change themselves....why?
I looked at him and said why wait? It's to hard was the response I got. I said no it's not, I'm about to prove your wrong. And that is exactly what I tend to do. I am planning on starting a three week, Prove YOURSELF wrong group. I'm going to continue my routine til after thanksgiving and then December 1st I am going to open it up to ANYONE who wants to lose /maintain weight before Christmas. We will end 4 days before Christmas....are you IN?
- 3 weeks
- 30 minute workouts
- 30 day supply of shakeology
- colored containers to portion your food out
- simple nutrition / meal plans
- accountability
- myself as your coach
All you need to do is COMMIT! Decide that you don't want to be a year you gain weight. Feel better than ever this holiday season & let's work together. Who's in to prove yourself (and your significant other) WRONG?? Take a moment to fill out the challenge application.
**spots are filling up fast & I'm only accepting ten applicants**
Obstacles are apart of life. Sometimes they come at the most unexpected times. Sometimes they are out of our control and there is nothing we can do about it. You just have to go with the flow and catch your breath. These obstacles are force us to grow, to look at things differently, to either choose to stay the same, or decide to change things.
Before Mackenzie had lost all motivation to lose weight. She got down to her goal weight before getting pregnant with her third child. She indulged a little than she probably needed to and then it started to get hard to lose. By 8 months after she was still feeling tired and worn out. She was tired of feeling let down that nothing was changing with little effort. She saw the 21 day fix and people were getting results so she decided to give it a try. It simplified her eating.
Apart of an amazing support system all done online?
Feel fantastic and confident?
Get results...in just three weeks?
Today is the last day to get this amazing program on SALE! That's right the 21 Day Fix!!!
You are going to get this program that tells you exactly what to do, simple meal planning, portion control with colored containers (food must fit in the containers) no worries you won't starve, 1:1 support, and kick but results! What else could you possibly ask for?!
This program is truly so simple and the exercises are for anyone. I want to teach you a healthy lifestyle and skip the diets. It just takes a little bit of planning on your part.
If you are ready please take a moment to fill out the application below and I will contact you.
**PS I am giving the first 4 people who commit TODAY a $20 cash back, along with a little something else for your fitness journey**
Let me tell you something here! I had this shrimp down in the Gulf Shores when I went to visit my Aunt & Uncle and fell in love. Seriously, every time we went down to a restaurant I ordered it. I never got sick of it & wanted to make it when I got home. Took me a few months to even try it, but we made it for dinner last night & delish.
Obviously the shrimp is not friend. I did not use mayo I used Greek yogurt.
Ingredients:
-1/2 cup plain Greek yogurt -1/4 cup Thai Sweet Chili Sauce -3 drops Sriracha Hot Chili Sauce (or hot sauce of your choice) -1 pound shrimp -lettuce -chopped scallions Directions: -Mix Greek yogurt with Thai Sweet Chili Sauce. Add hot sauce to taste.
-Line a plate with lettuce , top with chopped scallions. -We also cooked brown rice & served with that.
Since we used the Greek yogurt it bit sweet rather than super hot like I remember, BUT it was still delish. If we would have used mayo in place it would have been the same way I remember. But I am all about promoting clean eating, so Greek yogurt it is. Small little choices over time make a big difference!
Beachbody is at it again, bringing you only the hottest new programs, which is set to launch at Summit in three days. Have you ever heard of the creator, Chalene Johnson. She is also known for Turofire, CLX, Turbojam, and much more. Two weeks until this program is released & I think it is something I am just going to need with my recent knee injury. I am inviting YOU to join in on the fun & join the exclusive test group. I will be following the program for the first time, right along side of you. We are in the together!
I love working up a sweat and pushing myself to the limits, but sometimes we just don't take care of our body they way we are supposed to. This program is going to help you improve your range of motion, to step up your future game. Strength & flexibility is something I have always struggled with no matter how hard I try, this is exactly that.
I'm so excited for a program like this!!!
So Who Is Piyo For? EVERYONE! It is a high intensity low impact workout that can be modified to meet everyone's needs. It is meant to improve flexibility, burn calories and get you in the best shape of your life!
There is no jumping in this workout so it is great for someone who needs a low impact option. It will overall give you a toned, sleek, and complete body transformation. Piyo is inspired by Pilates and Yoga and there are no weights required for this workout.
And the deets are? The workouts are anywhere from 25-45 minutes long.
You can receive your copy of Piyo 2 weeks prior to the launch of the program on Beachbody so make sure that I am your assigned coach and you have contacted me to reserve your copy of the workouts. CLICK HERE TO MAKE ME YOUR FREE COACH!
**ask me how you can receive 25% off as a preferred customer**
What is included?
-Align (46 mins): The Fundamentals (46 mins)
-Upper Body (35 mins): this focused workout will strengthen and stretch your entire body, while building on the movement patterns you have learned in Align.
-Define: Lower Body (25 mins) will shape and tone everything from your glutes, hamstrings, quads and calves gently, yet effectively to help you get sleek and lean legs.
-Sweat (35 mins) is a traditional PiYo Workout that is fast paced with body weight strength training and ab work!
-Core (30 mins) an ab-centric workout that targets every angle of the abdominals and back. I’ve read this will be a calorie-torcher too!
-Drench (45 mins) is a total body workout to get you sweaty, burning calories, and going to have your metabolism on fire!
-Strength Intervals (25 mins) designed to tone the whole body and burn tons of calories with no weights required!
-Sculpt (30 mins) no weights are required for this intense, full-body workout either!
--Get the full set when they go on sale by signing up for an email reminder.
You’ll receive 9 workouts total plus get them 2 weeks earlier through a coach – if you want to be on the list send me a message
Piyo will be released on June 23rd to Team Beachbody customers. You can be the first to score your copy of the Piyo Challenge Pack and land yourself a spot in an exclusive Piyo Test Group. This is a select group of individuals who are committed to starting and finishing the program and getting the best results possible. In order to secure a spot you have to be willing to give it 100% commitment over the course of the program! You must be willing to invest in the fitness, the nutrition and the support. If you put the work in, I will help & support you ever step of the way, and you will succeed. BUT you have to do the work, I can't do it for you.
How do I join this exclusive test group? A Piyo Test Group is a group that is exclusively JUST for PIYO. It is a closed online accountability group in which everyone can submit their results to Team Beachbody for a chance to win the monthly and quarterly prizes & you will get a free tshirt just for completing the program. Plus you will have the opportunity to be one of the first people to say that this program actually does work, by YOUR RESULTS!!!!
To be honest grocery shopping was just one of those things where I never really liked. I never knew where anything was. I was one of those people who would just go in and roam every single aisle, fill my cart with what I thought I needed, and then wonder why my bill was high at the end of the day....with nothing in the cart.
Until I got the hang of it..... (I still don't like to go by myself)
How I got the hang of it.
1. Look for recipes/meal plan: Pinterest is my GO to place. Look for ideas on what you want for lunch/dinner. And meal plan it out, it seems very difficult & it was stressful at first for me. But what I found worked for me was that I had a calendar, write S-Sat on it. Plus what I was having, but what I found worked better was listing every ingredient I needed for that recipe. Then I would go through my fridge, pantry, etc and cross off what I have.
2. Stay on the outside aisle:The outside aisle has your fresh fruits, fresh veggies, chicken, ground turkey, fish. The middle aisle is more of the high sodium and processed foods. The only time I step in the middle aisle is for brown rice, frosty paws (for Bubba), and cereal (for Eric)
3. Stick to your meal plan: You made a meal plan for a reason. Stick to what is on your list. This will avoid getting unwanted, unhealthy things. Plus jacking your grocery bill up higher.
BONUS: WHAT TO DO AFTER FOOD SHOPPING
4. Meal Prep:It takes time, but it saves you a lot of time during the week. Bake off your chicken, cut up your fruit/veggies & package them, pre make your salads, salad dressing, and maybe a dinner so its done.
5. Stack everything in containers, put in the fridge/freezer, grab and go:This makes life so much easier. I can't tell you how many times when I come home from work I just do NOT want to worry about what I am having for lunch the next day and even making it. All I have to do is empty out my lunch box from that certain day, go in the fridge, grab all my containers I have cut, put them in the bag, & I'm finished.
No hassle.
No stress.
No worrying at 9pm (OH NO! I didn't pack my lunch)
Something simple.
Something easy.
And it makes life 100% better.
-12 oz whole wheat pasta -1 1/2 tbsp. of butter -1/4 cup minced onion -1/4 cup of whole wheat all purpose flour -2 cups almond milk -1 cup chicken broth (low sodium) -8 oz of fat free sharp cheddar cheese -salt & pepper to taste if desired -2 tbsp. of grated Parmesan cheese -1/4 cup seasoned bread crumbs -cooking spray
How to cook :
- Cook pasta and in a large pot of salted water,
according to package directions for al dente (or slightly under cook 2 minutes).
Spray a baking dish with cooking spray. Preheat oven to
375°.
- In a large, heavy skillet, melt butter. Add onion and cook over low heat about 2 minutes, add flour and cook another minute, or until the flour is golden and well combined. Add milk and chicken broth and whisk, raising heat to medium-high until it comes to a boil; cook about 5 minutes or until the sauce becomes smooth and thick.
- Once the sauce is thick, remove from heat, add cheese and
mix well until cheese is melted. Adjust salt and pepper to taste,
add cooked macaroni and mix well. Pour into prepared
baking dish. Top with grated cheese and breadcrumbs. Spray a
little more cooking spray on top.
- Bake for 15-20 minutes, then
broil for a few minutes to get the breadcrumbs golden
You either do realize or you don't. And that ms when you have to have a long talk with yourself & kick your butt into gear.
I think about my fitness journey and my "ideal" body. My excuses certainly outweighed what I wanted most. The bad food cravings, chocolate, many drinks, skipping workouts, stopping at fast food ordering a salad (even though it's not all that good for you.
You can't out exercise a bad diet- rule # 1.
You have a goal to lose weight, but then doughnuts are placed in front of you & you tell yourself one won't hurt (which it won't) but one turns into two and so on. Then you start to crave sugar. And where did your goal go?? PUSHED TO THE SIDE.
If I let my excuses win everytime, I would be no where. I would be unhappy & miserable just like I was before I started. Focus on short term sacrifices for long term results and gratification.
We all have 24 hours in a day. But the ones who are successful choose to spend their time wisely.
-plan your day out
-if you have to get up earlier to make sure your stuff is done: DO IT
- if you have to stay up later: DO IT
-focus on one task at a time
-get your biggest project done first
-make a to-do list
-make sacrifices
-work hard so you can celebrate when you reach your milestone
**Remember if you want something bad enough (weight loss or in your personal life) you have to make time. You have to get rid of the excuses and get ready to work**
Success doesn't come free; but it's worth it in the end!!
Let me first just start off by saying although I am a health and fitness coach, I am no where near a fitness expert/nutritionist. I am not perfect and I have my flaws. I may workout every single day & motivate others too. And I am not going to lie, I do enjoy a piece of pizza, or sliver of cheesecake every now and again. While I practice what I preach, I use the 80-20 rule. 80% of the time I am eating clean & the other 20% I am enjoying in a little sweet treat.
Are you one of those people who spends hours at the gym, tries every diet/diet pills, liquid diets, every workout tape known to man kind from the store, and it just DIDN'T WORK?? Yep, that was me, I have tried everything in the books because I was desperate and it just didn't get me anywhere. How is it possible. Look at the girl on the left...this was ME two years ago someone I don't even recognize her. The picture on the right is me, CURRENT...look at the difference. I may not be at my weight loss goal yet, but I started my journey because of one person, MY COACH.
Which brings us to this point....why YOU should have a beachbody coach.
Can you say FREE: no way in any shape or form am I telling you I am an expert. But I am free and I give my advice on what has worked for me. I am also here to help as many people as I can get healthy, lose weight, feel confident, and reach their goals they are looking to accomplish. Follow the workout schedule, eat clean, and check into an accountability group daily and you are GOLDEN! You do not have to guess what you are doing. Don't second guess yourself, give yourself a chance because you deserve it. Every commercial & transformation you have seen is real..why? Because there is no secret, there is nothing that someone is keeping from you. All you have to do is start and get going. Here is a little more information about me & my story .
Motivation NO matter what: What is the first thing you do when you receive a new workout program or you head into the workout section at target...WHERE DO I BEGIN?? There are so many workout DVDs to choose from & workout/nutrition guides (if using a beachbody program), it can get overwhelming that you just don't even continue. No need to panic, I will help you. There will be one week called "pre-season" where you get prepped, ready, and ask a TON of questions so you are ready to push play & set yourself up for success on day number one!! This is a new lifestyle for you, this is no fad diet, no magic pills. We are here to change your life for good and FOREVER! You need food to fuel your body, but you need the right food. There is a difference & we will learn the difference.
Everyone needs accountability: So you keep reading "challenge group." What exactly is it?? It is a closed online support group which is all done through Facebook. Don't have a facebook..I can email you or text you each day to make sure you are getting the daily motivation. The only thing is the online group really allows you to connect with other group members and be in group discussions, share your struggles, and much more. We all have different goals, but we are all here to achieve a fitness goal we have in mind...TOGETHER. With the help of me (your coach) I will post each day with small mini assignments (which take no more than 5 minutes), share my tips, what has worked for me, recipes, feedback, and whatever else you would like to touch on.
I can not guarantee you the results you want. I want not do the work for you. But I can give you the tools to succeed. I can support you every step of the way. I can pick you up when you are struggling. I can say that you will meet some of your best friends in this group. You will feel better about starting. This is YOUR fitness journey, I am just along for the ride!
You are still allowed to have an occasional cheat meal from time to time. HEY, we are all human and sometimes we just need to indulge a little. Don't deprive yourself of anything, because then you will make yourself miserable and we don't want that. You want to enjoy this journey, you want to have fun, and you want to be able to fit this into your life.
If you have any questions about my next upcoming challenge group please don't hesitate to reach out to me.
If you are ready to jump right in and join the next one, please fill out the challenge application below: I look forward to talking with you and helping you start your fitness journey.
Can you believe the end of the year is near us? The year 2013 has flown by in a blink of the eye and let me ask you.....did you stick to your New Year's Resolution? Did you workout like you wanted? Start eating healthier? Be the best possible person you can be? If you didn't stick to your resolution, why not?
Why is it that we vow each year to make it better. To come up with a game plan and stick to it. And then the New Year comes and we stick to the plan for two weeks....two weeks?!?! What is it that makes us stop? Are you sick and tired, of feeling sick and tired? Or promising yourself you will be the best you can be and not following through or even failing?
So how can the year 2014 be YOUR year for success? How can you set a resolution and stick to it....?
1. Create goals: set your BIG New Year's Resolution goal and then break it down into smaller monthly ones.
2. Write them down: writing them down changes your whole mindset. Writing them down makes them more real than just saying them to yourself.
3. Accountability Partner: find someone to share your goals with. Tell each goal you have set for yourself & when you want to reach them. Set a time to check in with them, whether it is everyday or once a week. You will help keep eachother accountable.
4. Push Forward: once you have your goals set it's GO TIME! Get focused, get driven, and getting ready to crush them!
The #1 reason WHY people fail is because they choose too. They just say they are going to achieve a goal, but they never really do the work that should get them there. They believe that just saying they will drop fifteen pounds, that it is just going to happen. It certainly does not work like that, or don't you think everyone would set goals??
So, here is WHY 2014 is going to be the best yet and there is no stopping you. Two words....accountability group. This is a closed online support group. Everyday you will plug in & check in daily with the group, but on top of that you will receive motivation, tips, recipes, and everything you need to succeed and reach your goals...ANNND even better stick to them.
I am going to teach you how working out from home is just a little better (in my opinion) than the gym. And how this can be an everyday lifestyle. This is no fad diet or "quick" fix. You will have to put in the work, by working out daily & replacing one meal a day with Shakeology. We will first work together to find your perfect challenge pack (your FULL workout program + a month supply of Shakeology HD). Along with a 30 day club membership, free shipping, me as your coach, and a chance to win $500!!!!
Message me here so we can discuss programs & shakeology or fill out the application form to be considered for this exclusive test group.
Get rid of the excuses. Start creating your success story. And feel better than ever because you deserve nothing but the best!!
Busy days at work right? Who wants to come home and prep dinner. I threw all these ingredients in the crock pot this morning before I left for work and just like that it was done when I came home!!
Crock Pot Dinners
Ingredients: 1. 4 boneless, skinless chicken breasts 2. 1 cup black beans 3. 1 cup corn kernels (fresh or frozen) 4. 1 small jar salsa 5. 1 Tbsp cumin 6. 1 Tbsp chili powder 7. 2 cups
cooked brown rice
Directions: **Throw all your ingredients: chicken breast, beans, corn, salsa, cumin and chili powder. Mix and cook on low
8 to 10 hours. Serve with cooked brown rice.
