Lose Holiday Weight

We do it every year don’t we? We fret about it all throughout the holidays saying, “Oh, I shouldn’t be eating this!”…but we do, then we pay for it in more ways then one. Well if you were lucky enough to be in one of my challenge groups then you don’t have to lose holiday weight because you were already on track!

I love treats. I love to splurge on holidays. Maybe it’s my upbringing in the South. I always say there is fat in the water when I visit family I could have sworn I didn’t eat that much! lol If you can relate of if you have to lose the holiday weight, then I promise I have the solution for you.

If you need to Lose Holiday Weight, watch this then message me how to participate. I would SO love to work with you! It’s a FUN way to make a real lifestyle change, make friends, enjoy discounts –and even WIN and EARN CASH if you have the mind to!

Healthy Lunches and Healthy Salads are two questions and requests that I get a lot. I have lots of ideas and please be sure to search my blog, message me to join my FREE coaching, exclusive group but here we will talk about two ideas for healthy lunches and healthy salads.

I found this idea (sorry I don’t know who “created” it) for healthy salads that is a fast, portable and is finally a healthy salad that you can make ahead without getting soggy!

Healthy Lunches and Healthy Salads

Your imagination is the only limit on how you can create your Healthy Salad!

They key here is to layer with the (HEALTHY SALAD) dressing on the bottom away from the lettuce so that it doesn’t get soggy! But as you can see everything is fresh and pre-made so you can make these for the week. Mason jars were used in this photo but you can use old peanut butter jars…anything that will keep it tight and upright.

You can do this salad with all veggies, cheese and lettuce or add chicken, tuna…whatever you want. Just remember to put anything with juice with in towards the bottom.

Are you gonna try it?

Some of you might not be healthy salad eaters. I used to hate them and still aren’t my number 1 choice. That is one reason I drink Shakeology which acts like a Healthy Salad, but tastes like dessert!

Healthy Lunches don’t come that easy to many people. I love breakfast foods, I can think of a billion ways to eat an egg and egg whites or how to eat a healthy bowl of oats or fruit…. but lunch is something that I used to never think of what sounded good. When I worked at an office setting I would either skip lunch, eat whatever, maybe bring leftovers or go out and blow my nutrition for the day. I hated lunches and hardly did a healthy lunch until Shakeology.

If you have problems with healthy lunches, or breakfast, this could be the thing for you.

It’s made with the cleanest, most powerful super foods on the planet which means weight loss, energy, focus, stamina and so much more for you. This is my healthy lunch I eat everyday and it may be right for you too. Message me with questions!

Seems easy, right? Well, then why don’t we do it? MANY reason come to mind. (and if you are like me when I was pregnant and breastfeeding the thought of a salad sent me hurling to the bathroom!…literally) We all know the recommended fruit servings  and vegetable servings for an individual, but have you ever taken a look at what that is for a family? Take a look!

I KNOW that most people don’t even come close to eating this much fruit, and even we do we are leaning towards to fruits with the most sugar…why does sugar taste so good When you choose to breastfeed, you are choosing to give your baby the best, so why would you not strive to put the best things into your breastfeeding diet.

Well with Shakeology I get a two-fer…a full DAYS servings of fruits AND veggies. It’s safe for pregnant and nursing moms, kids, adults, men, women, obese, skinny…it’s the best meal replacement on the market by far and perfect for your breastfeeding diet. I have a list of ingredients and a doctor’s letter you can send or take in to talk over with your doctor if this is right for you! I did that and my doctor loved it!

Just look at the ingredients! Why wouldn’t you want this in your breastfeeding diet and beyond?! This put me in my pre-baby jeans before my six week check up AND keeps me there! 

Please message me with questions and let’s see if this is right for you and your breastfeeding diet!

Healthy Foods List

Team Beachbody created a simple healthy foods list that should be used for a swap – or substitution list. I hang this in my kitchen on my meal planning clip board and I often flip through it to find a more healthy way to eat. So, don’t think of this as a diet – I HATE diets. Think of this list as your healthy foods list to a better and healthier you! Use this to clean up your recipes, for your healthy grocery list and to help you decide on what to eat!

Losing weight requires you to eat nutrient dense foods and the lower the “tier” you eat, the lower the nutritional value it is. I should add Shakeology to this tier 1, with 70 + super foods it’s the no-brainer choice to eat extremely high-density, nutrient rich foods at a LOW calorie intake – just 140 calories. Message me and let me know your food struggles and let’s talk about this healthy foods list and how yours can be better and ask me questions about Shakeology.

What would you add to this Healthy Foods List?

Tier 1: The Pious Tier Apples, with skin Artichokes   Arugula Asparagus Avocados Beans    Beets Bok choy Boysenberries Bran Broccoli   Broccoli sprouts   Brussels sprouts Cabbage Carrots Cauliflower   Celery Cereal, whole grain    Chard   Cherries Citrus fruits Collard greens  Cottage cheese, nonfat Cucumbers Egg whites Endive Fish, cold water (salmon, mackerel, sardines)   Fish, freshwater   Flaxseed Garlic, fresh Granola, raw, no sugar    Hemp seed Kale   Lettuce, romaine, green or red leaf Milk, nonfat   Milk, soy    Muesli, raw, no sugar    Mushrooms Mustard Nectarines Oatmeal    Olive oil Olives Onions Pears, with skin Peas   Peppers Plantains Prunes Radishes Raspberries Refried beans, nonfat   Rice, brown Salsa, natural, no sugar Seitan   Spinach   Squash   Strawberries Sweet potatoes Tea, green or black Tempeh  Tofu   Tomato sauce, no sugar Tomatoes Vinegar, Water Yams Yogurt, nonfat, no sugar   Tier 2: The Happy Tier Apples, skinless Bananas Blueberries Bread, whole grain Cantaloupe Cheese, nonfat Chicken, skinless white meat Coffee, black or cappuccino with nonfat milk   Corn Cottage cheese, low-fat   Cream cheese, nonfat Duck, free-range   Eggplant Fish, farmed Granola or energy bar Grapes Hummus    Juice, fresh-squeezed with pulp, no sugar Kiwifruit Mangoes Meal replacement bar    Melon, honeydew Milk, 1%   Nuts, raw    Ostrich   Pancakes, buckwheat   Papayas Peaches Pineapple Plums Raisins Ricotta cheese, nonfat Soy nuts    Soy sauce Squid String beans   Sunflower seeds   Tortillas, whole wheat    Turkey breast Vegetable juice   Veggie burger    Venison, free-range   Watermelon Yogurt, no sugar    Zucchini Tier 3: The Swiss Tier A1 Steak Sauce Angel food cake Applesauce Bagels Beef, eye of round   Beef, London   Beef, top round   Canola oil Cheese, low-fat   Chicken, dark meat   Chicken sandwich, broiled    Chicken taco, baked    Clams Coffee, cappuccino with whole milk   Crab Cream cheese, low-fat   Eggs, whole   French fries, baked Fruit, dried Graham crackers Granola   Honey Jam or marmalade Jerky, turkey Juice, from concentrate Ketchup Lamb, lean  Lettuce, iceberg Lobster Mayonnaise Milk, 2%    Muesli   Oatmeal, flavored Oysters Pancakes Pasta, plain Peanut butter, raw   Popcorn, plain Pork tenderloin   Potatoes, baked or boiled Pretzels Refried beans, low-fat    Rice cakes Rice, white Sauerkraut Soup, canned broth   Steak, lean   Sweet-and-sour sauce   Veal cutlet   Wine, red Yogurt, frozen, nonfat   Tier 4: The Dodgy Tier Animal crackers Beef, filet mignon   Beef, lean ground   Beef, sirloin   Beef Stroganoff   Beer Bread, refined flour Buffalo   Butter Caesar salad, with chicken    Canadian bacon   Cheese (including bleu and goat) Chili    Chinese food    Chips, low-fat, baked Coconut Coffee, iced mocha latte with nonfat milk  Coffee, latte with whole milk    Coffee cake   Crackers Grilled cheese sandwich   Ham   Hot dogs, turkey   Ice cream, sugar-free or fat-free Jell-O Juice, sweetened Lamb chops   Lasagna, with meat   Macaroni and cheese   Margarine Meat loaf  Mexican food    Milk, whole    Muffins   Nuts, salted or roasted Peanut butter, not raw   Pepper, stuffed Pizza, meatless or Hawaiian style    Popcorn, with salt and butter   Pork chop   Potato salad or macaroni salad   Pudding, with low-fat milk   Reuben sandwich   Sherbet Shrimp Sloppy Joe, lean beef or turkey   Soft drinks, diet Soup, canned creamy   Spaghetti, with meatballs    Sub sandwich    Taco salad, with chicken    Tortilla, refined flour or corn   Tuna salad or chicken salad   Vegetable oil Wine, white Yogurt, frozen    Tier 5: The Newburg Tier Alcohol, hard liquor Bacon   Baked beans    Beef, ground, regular   Beef taco, fried   Breakfast sandwich, fast food   Cakes   Candy Cereal, sugared Chicken a la King   Chicken, buffalo wings or nuggets   Chicken or fish sandwich, fried   Chips, potato or corn  Chocolate   Cinnamon bun   Coffee, mocha, macchiato, ice blended, frappé, triple caramel vanilla buzz bomb, etc.   Cookies   Cream cheese Creamed veggies   Creamer, nondairy Doughnuts   French fries   Gravy Hamburger, fast food   Hot dogs  Ice cream   Jerky, beef, pork, or venison Juice, sugar added Lobster Newburg   Nachos   Onion rings   Pastries   Pies   Potato skins, fried   Potatoes, fried   Potpie   Refried beans, with lard    Salad dressing, creamy Sausage   Soft drinks, sugared Tater tots   Toaster pastries

Holidays are full of family traditions and food, lots of food. In my experience when I try to keep things like normal I tend to have a lot of guilt and negative self-talk when I eat things I normally wouldn’t or if I don’t workout when I normally would. In working with people to help them get fit and then training them to do the same for others I have some mall tips that add up to big time calorie savers, a healthy holiday and a  more enjoyable time with your loved ones focusing on what matters most—family!

Invite the whole family to meal plan for the week making a point to go for healthy options, crock pot meals and things you can make together.  You can take turns cooking each night or make it a family affair and spend that time together. I love using the crock pot or healthy holiday soups for the season and use that time making holiday crafts and decorations. I always bring two bags of  my Shakeology to share it with my family so we can all get our full days servings of fruits and veggies in and it makes meal planning a little easier, fills you up with healthy foods so you’re not as hungry, it’s more convenient and it tastes like a milkshake so you cut back on sweets.

When you eat more healthy the week of the holiday you will have more energy, you’ll be proud of yourself and you will relax and let yourself go a bit, if you choose, with little guilt knowing you are jumping right back on track.

Take a half portion. When something is too tempting to pass up, half what you would normally take. This usually satisfies your craving but if it doesn’t come back to it another time, we all know there are leftovers. And don’t skip meals, continue to eat every three hours you don’t binge eat when you do site down to a meal.

Be flexible and find ways to still exercise when out of your normal routine. I love squeezing every bit of family time I can get during the holidays so let go of your normal routine IF you are afraid you can’t keep up the pace. If there is a day you miss your workout, gather the family to play an active game, Wii Dance etc. If anything your abs will get a good workout from all of the laughs and good times. However, I help people get results with in-home fitness programs , like Turbo Fire, and many of those programs have short, intense workouts to get the job done fast so you can move on to family time. Invite someone to try it with you.

Most people often want to have a healthy holiday but just don’t know how. If you come with these three simple tips I guarantee they will follow your lead and be grateful that you showed them how to do make small, healthy changes fun.

Here’s to Healthy Holidays! You can do this!! And if you want some one-on-one help for a Healthy Holiday you and your family can join a challenge!! Message me for details! Watch the video below:

Fitness Motivation

Often times I hear as a coach that people need me to motivate them, that they need my help or else they just can’t do it–fitness motivation. We hear catch phrases in my company like “bring it!” from P90x and “dig deeper” from Shaun T, but they aren’t really enough to push to you reaching your goals–it’s the meaning behind those catch phrases that are so personal and result in your fitness motivation.

As a virtual coach for Beachbody, the creators of P90X, Insanity, Turbo Fire…and all kinds of other awesome programs, I get to coach people for free. I provide them with a plan, they follow it, I help them tweak it and together we reach the goal line with a smokin’ new body. BUT aside from the physical rewards and finding you fitness motivation, your lifestyle changes.

As a coach it’s my “job” to help YOU find your own power and your own fitness motivation– I just help you dust it off, polish it, recharge it and focus! I call it finding your WHY, your deep motivation to make these changes in the first place. If you look at this picture the heavy outline got there over time, they lost their purpose along the way, they kind of gave up–gave their power away. The “skinny” girl in the middle is breaking out of that cycle. She tapped into that INNER POWER to find true fitness motivation and that’s what I help you do. You follow a program, I coach you along and you get to bask in YOUR accomplishments.

When I joined as a Beachbody Coach I had just started to break out of my own cycle of giving up. I hated my attitude, hated my many aspects of my life, hated my body, felt prisoner to my (finally) diagnosed hypothyroidism and just didn’t know where to turn to find my fitness motivation.

What I found (AFTER I began) was that my physical transformation changed MY LIFE – all aspects of it because I followed a plan, worked with a  coach and learned lifestyle changes in a fun way. I think we all know what we SHOULD be doing, so why don’t we? Why don’t we all have that fitness motivation?

Shaun T said recently at his LIVE workout in Dallas that the term “dig deeper” refers to a mental place he goes to to push past obstacles MENTALLY even when you don’t think you can go on physically. When a fellow coach, Jimmy asked Shaun T where this mantra came from…

Dig Deeper - what is your fitness motivation

“His answer was surprisingly deeper than I expected. He went through a very traumatic event as a child that required him to live with a rather haunting secret (He did not go into specifics). Going through and overcoming that experience played a huge role in his athletic career later. When he was tired and wanted to give up, his mind would go back to that moment as a child. He told himself that if survived that pain and trauma as a child, no temporary physical exertion compared to that.   He chose to DIG DEEPER in his mind and tap into the same strength/resolve he had in his youth.

Is there something in your life that is a painful memory that you still carry around with you? Perhaps it was a death, abuse, hurtful words that still weigh on your spirit. What if you could take an event used to break you down, and use it as the pivotal moment that launches you to new amazing heights?

Maybe the only thing standing between you and your goals is someone next to you, going through your pain with you saying, ‘You will not quit. You can do this. You have to Dig Deep. Your mind has to go beyond this temporary pain! You can do more than you think you can, so stop thinking!’”

I WOULD LOVE TO BE THAT PERSON FOR YOU. Let me help you find your fitness motivation. Because it’s not about the body, it’s truly not. It’s about our LIFE. Our POWER. Our POTENTIAL. We have one shot at this life, let me help you through this fitness motivation and allow it to change EVERY aspect of your life as you dig deeper!

Sign up for a free coaching account and message me to get started! It’s OK if you don’t know what to say, “hi” always works at first

Take a moment to listen to WHY a coach can’t do the work for you…

 

I have hypothyroidism, I am super busy, had a hard time with energy, focus and just feeling good and these meal replacement shakes have solved all of that for me. It’s 100% natural, there are ZERO additives in it so of course you are going to lost weight! I was back to my pre-baby jeans before my 6 week check up with zero exercise! (Of course, I do recommend you exercise, I just couldn’t at that time.)

See what these Meal Replacement Shakes, Shakeology can do for you!

Meal Replacement Shakes

• 1 Scoop Chocolate Shakeology
• 1 cup skim milk or almond milk
• 1 tsp honey or agave
• 8 oz. frozen strawberries
• 1 tbsp peanut butter
• 8 pecan halves
• 1 tsp vanilla extract
• 1 tsp cinammon
• (Add ice to taste if using fresh strawberries)
• Blend to perfection

Watch this video as featured in Oprah’s O magazine in May 2011 about the best, natural Meal Replacement Shakes, Shakeology

What are doctors saying about the Meal Replacement Shakes we call Shakeology?

Learn more about the hands-down, most healthy and natural meal replacement shakes available here and message me with questions!

P90X App

P90X® has evolved. The breakthrough workout program that revolutionized home fitness now has an app that lets you Bring It!® on your iPhone®, so you can get even more amazing results—and work out with P90X anywhere. Keep track of your sets, reps, and weights, view your progress, log your nutrition, and share your results. With interactive features like these, you’ll stay motivated and accountable to get more out of P90X than ever.
Use the AWESOME schedule feature! I love the scheduling feature–it’s the same as the Super Gym, select P90X Classic, Lean, or Doubles, and your calendar simply auto-populates with the correct workouts. Use this feature to log your own workouts like running, biking, walking. You can also sync your data to your online Team Beachbody Super Gym.

Track your progress for extra motivation to stick with it, see where you need to push and where you are meeting your goals. Use the virtual tracker to keep tabs on your weights, reps and sets accomplished with each individual workout. Need to log nutrition? The P90X iPhone App can do that too! Customized progress reports at day 30, 60, and 90 keep you motivated and help you push through your plateaus to get more ripped than ever.
Put  your X to the Test

Up for some friendly competition? Mark your success! Rack up achievement badges for accomplishments like meeting fitness goals, completing workouts, or even for working out on a Friday night! Then share your results and compete with your friends on Facebook®, Twitter®, email, and Game Center.

X Anywhere

Now there really are no excuses to not get a fantastic workout in at the gym, on vacation, on business, at a park… They feature timed video demonstrations for every move, tips on form, and audio guidance from P90X trainer Tony Horton.

Pick what option is best for you, but the complete package is the best deal!

**Make sure you login within the app with your Team Beachbody account and if you don’t have one get one here first!**

VISIT THE APP STORE HERE! 

Guided Workout Prices

P90X Fit Test – FREE
Ab Ripper X – FREE

All P90X Workouts Bundle – $59.99

5 P90X Resistance Workouts Bundle – $29.99
• Chest & Back
• Shoulders & Arms
• Legs & Back
• Chest, Shoulders, & Triceps
• Back & Biceps

Individual Workouts:
Chest & Back – $6.99
Plyometrics – $6.99
Shoulders & Arms – $6.99
Yoga X – $6.99
Legs & Back – $6.99
Kenpo X – $6.99
X Stretch – $6.99
Core Synergistics – $6.99
Chest, Shoulders, & Triceps – $6.99
Back & Biceps – $6.99
Cardio X – $6.99

Take the Fit Test and try the Ab Ripper X workout for FREE!

____________________

Heads up, X-appers! For those of you who already own it—or know someone who does—we just wanted to briefly explain how the app and SuperGym^® work together.

In order to receive credit for working out in the SuperGym, you’ll need to make sure to do the following:

• Start a scheduled workout before or during the scheduled workout time
• If you miss a scheduled workout . . .
  • Change the start time in the P90X app to the current time
  • OR, start a NEW workout in the P90X app, and hit START

The SuperGym credits all workouts according to Pacific Time, NOT a user’s individual preference.

P90X iPhone App FAQs

Healthy Meals to Lose Weight - use the crock pot, get it done and enjoy your waistline!

Many ask me about healthy meal ideas to lose weight and I typically turn to my crock pot. They are so versatile, people are so busy and man-woman-single-married–anyone can use it! Be sure to sign up for my free ebook with LOTS of crock pot ideas for health meals to lose weight.

This particular recipe turned out fantastic, it was easy and my toddler even at it up–and you momma’s know that is a bonus!

Healthy Meals to Lose Weight -Chicken and Veggie Bake

Ingredients:

8 boneless, skinless chicken breasts
• 3 med potatoes with skin, cut thick
• 1 teaspoon garlic powder
• 1 /2 – 1 bottle fat free Italian salad dressing
• 1 package frozen vegetables
• 1 can water chestnuts (opt)
• Salt and pepper

Directions:
1. Sprinkle chicken breasts with salt, pepper and garlic.

2. Put chicken in bottom of crockpot. Add remaining ingredients.

3. Cook on high for 4-6 hours or on low for 8-10 hours.

4. Mix together and serve in bowls! The chicken will fall apart or shred/cut!

You’ll need a large crock pot to do this full serving recipe, for my family I did a half serving. The dressing in this recipe is kin to a broth like you would have in a pot roast on the crock pot. I used russet potatoes but I think next time I will try 2 medium sweet potatoes. I used a 1/2 bottle of dressing because I halved it and brushed the chicken breasts with jarred minced garlic. For the vegetables I used a 1/2 bag of frozen mixed peppers, half bag of frozen Edammame soy beans (unshelled) and frozen, sliced zuchinni and squash!

Serve with a side salad (light on the dressing!) and consider serving fresh fruit or 1/2 serving of Shakeology for dessert!

I would love to hear if you plan on making this Health Meal to Lose Weight. Submit your own for me to feature and pick up my ebook for more great ideas on Healthy Meals to Lose Weight!