21 day fix blueberry oatmeal

21 day fix blueberry oatmeal

So since the 21 day fix was released this past February I could not tell you what an amazing program this truly is.  As a beachbody coach I’ve seen more lives change with 30 minute home workout, daily support from online challenge group, drinking shakeology and eating clean with the proper portion sizes.  Check out the tab under clean recipes for more 21 day fix dinner & lunch ideas.

 

This recipe allows for 1 yellow & 1 purple container

Ingredients:

½ cup of 100% whole wheat quick oatmeal

1 cup of water

1 container full of either fresh or frozen blueberries

Directions:

Place all three ingredients in a glass bowl and cook for recommended amount on the back of the oatmeal box.  Depending on if you use fresh blueberries I would only add those at the end but if frozen place in the bowl before placing in the microwave.  If your someone that is short on time (like myself) making this recipe in a large batch and then quick reheat is a saver on time as well.

 

If you would like more info for extra support from an online challenge group apply below.

 

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21 day fix challenge group

Slim down for summer


I'm so excited to be kicking off my June 9^th challenge group!!  So what does this challenge group entail?

For the first 7 days (preseason) I will help you set up realistic goals for the 21 day challenge group, set up a strong why for being in the challenge group, answering all questions at your program arrives.  With that on the 16^th of May you will be ready and prepped for success.  For the next 21 days I will help you meal plan, stay connected, motivated, recipes, support, and daily engagement with in the closed Facebook group.  This will allow you to check in from anywhere any time depending on your time zone.

 

  A little bit about myself my husband and I run an excavation business while having two small children.  Every year our wedding anniversary would come around and so would 5 more lbs.  Each year I would tell my husband I want to lose the weight and would start and after 2 weeks stop.  After baby number two I was my heaviest weight as an adult and felt so stupid how could this happen?  An upcoming wedding for a friend was a few weeks away and after sending a dress back due to it being too small I felt horrible about not only not setting a good example for my family but letting myself go.  I wanted to have more energy and keep up with the kids I remember the afternoon would hit and I was just down right tired and would nap with the kids.  I knew there was more to life and I needed to get back on track and out of a slump.  So after going to a wedding and having to wear a dress I was not thrilled to wear I went out on a leap of faith and joined an online challenge group with someone I had never meet before and in trusted that she could help me after all she was just like me.  A mom that had two little one’s what had found a way to get healthy while working out from home.  I decided to give shakeology and Chalean Extreme a go!!

Yes I drink shakeology every day and so does the entire family.  What is shakeology?

 

Shakeology is not just another protein shake. It is actually a meal replacement which means that it has the proper carb to protein ratio that you need in a meal to keep you full for 2 1/2 to 3 hours. It has the fast burning complex carbs and the slow burning fuel. Together they are what make a complete meal. Also, shakeology is equivalent to eating 6 salads in one meal. I will be honest I was a little skeptical at first, It took me forever to give it a try. But once I did I swear I will never go back. I no longer have that midafternoon crash where I want to sleep, I don't crave sweets, and its quick and easy when I'm busy and don't have time to make a meal! It's saved me in so many situations. Honestly it really is worth it.

This challenge group is going to take you right up to July 4^th!!  How do you want to feel for summer vacation?  This challenge group is designed for quick results and at the end of 21 days you have created a lifestyle change. The workouts are 30 minutes long that you can do from your basement or living room.   I put a lot of time investing in to each challenge group I run, I know as a mom the investment into something like this is not always easy but if you knew you would not fail would you try? 

 

What is required from you?

*light hand weights

*good attitude

*willing to replace one meal a day with shakeology

*ready for change

*Being active in the group checking in at the beginning of the day and end

A combination of these things listed results will happen and you will feel amazing at your summer wedding or celebration of the summer.

 Other rock star moms with results-
 Jeanette 
 Bethany
 Sarah

If you missed the boat on this group still fill out the application for my next group (I run 2 each month)

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How to stay on track for a holiday weekend

How to stay on track for a holiday weekend

Wow as I sit here and write this a few things come to mind first that were the longest winter and spring ever and I always feel this week Memorial Day weekend means many things.  First summer is here!!  This is the time of the year to light the grill, go camping, invite friends over, kick back, have time off of work, go boating, basically anything that involves being outside.  Another thing happens we realize either those choices we made all winter and spring are now paying off as we were less clothes or we are wishing we started sooner.  Regardless of where you’re at, it’s your fitness journey and remembers you’re the one that controls it.  So let’s back up to 2013 Memorial Day weekend I for sure was not wanting to wear shorts or a tank top I had just joined an online challenge group May 5^th and was on week 3 I was losing weight feeling good but had a ways to go. I remember standing in my kitchen with a half-gallon of ice eating from the container (because I was only going to have a bit) and found myself eating way more than a bit.  In that moment I made a choice was I going to let food rule the way I live my life or was I going to take control back.  Everyone has that food that more than likely brings back happy memories but it’s not the food that we crave it’s that feeling we had that connects the two together.   From that day on I pretty much went all summer long without having ice cream because I knew I would want more.  Now I will have it here and there but it does not have that power over me.  I truly believe food can control you way more then you believe I read the book made to crave this last January and so many light bulbs went off I strong suggest it if your someone that struggles with balance.

 

 

So with that being said balance is everything and I totally agree with letting loose and enjoying the down time but I would keep in mind the 80/20 rule.  Meaning 80% of Memorial Day you’re on track you get your workout in and you take your water bottle everywhere.  And 20% of the day you might enjoy a glass of wine or steak on the grill.  If you struggle with a certain food I would not even venture out to eat that on a holiday because you will end up with it taking up more than 20% of your day.  And with that down time instead of focusing on standing around the “food table” at whatever gathering you attend more importantly you focus on the people in your life and take a moment to enjoy their company.

 

So let’s break that down into 7 points

 Healthy food options on hand

– keep easy to grab portable snacks on hand so you always have something to pull out of the fridge when you walk in the door. Good options include: raw veggies and hummus, nuts, fresh fruit, and peanut butter and an apple.  Offer to bring the side dish to the gathering your will be attending. 

 Veggies & Lean Proteins

– these will fill you up on fewer calories and will keep your blood sugar steady so you don’t have a mood & energy crash later.  Head to your local meat shop and buy a great cut of meat that is mean for the grill.

 Drink lots of water like it’s your job

– Even slight dehydration can make us feel tired and cranky, along with giving you a headache, and making you feel hungry. Many people eat when they are actually thirsty.   I always say aim to drink half your body weight in oz.  And if you’re planning on using the 80 20 rule extra water to flush your system.

 Sugar plan ahead

– sugar is everywhere these days…  you might think that “healthy” quick snack you found at your grocery store is good for you turn it around and read the label how much sugar is in that.  Just this past week I told the kids they could pick something extra out at the store and I was happy to find they wanted raspberries and ginger snap cookies, everything in moderation.

 

 Plan ahead

– make a list and check it twice. Planning ahead sets you up for success, reduces stress, and makes sure you’re not scrambling at the last minute. List out the parties you will attend and what healthy options you will be bringing along and sharing.

 Remember your company

 – For me, the holidays are about connecting with family, friends, and loved ones. When I keep that in mind, it is easier to let go of stress, stress brings on added unwanted calories.  Ask your husband to help around the house so that everyone can enjoy the down time together.

 Remember this is a journey

-It’s your story and you hold the pen to write what the outcome is, you cannot control other around you but you can choose your reaction.  So remember why you started and why you’re doing this and stay focused on the bigger picture holidays come and go but progress is always moving forward or backwards never staying in one spot.

 

 

Happy Memorial Day!!

 

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Creamy Lemon Garlic Dressing

Creamy Lemon Garlic Dressing

So I'm really not one of those people that likes dressings I know that is odd but true.  So when I started the Ulitimate Reset and wanting to stick to the program I made this dressing and could not believe how much flavor it had and for sure felt like wanting to lick the bowl when I was done with my salad.

 

Ingredients:

1/2 cup extra virgin olive oil
1/4 cup apple cider vinegar
3 cloves garlic, crushed
3 tbsp fresh lemon juice
2 tbsp chopped fresh parsley
1 tsp. Himalayan salt
1/2 tsp Dijon Mustard
1 tbsp unfiltered honey

Directions:
Place all ingredients in blender and blend on medium high for 30 seconds or until well mixed.  Store in airtight container in refrigerator.  I personal like the Pampered Chef mixed vs. putting it in the blender either way works. If dressing solidifies when cold, let sit at room temperature until liquid.  Makes 8 to 10 servings.

Dream Team Elite Retreat

Dream Team Elite Retreat

The view from the loft at deep creek resorts

 

 

 

 

 

As some of you know this past weekend I headed out for a weekend filled with training with in my beachbody business. I honestly had no idea what to expect but I was willing to take advantage of a free trip to a beautiful resort.  I can say growing up I never hung around many girls or even made very many friendships due to drama and having to fit someone else’s mode.  What I learned this weekend is how important it is to surround yourself with those that are like minded and fun to be around.  I mean let’s face it 30 women from all different walks of life and from different back rounds you would think drama would have been involved. That was not the case at all rather I meat some of the sweetest woman in my life, and the best part we will all be joining up again in 30 days for Vegas for summit.  On a side note we did an ice breaker game the first night and gave a list of things others would not know about you, on my list was I’m not a cat lover at all.  Guess who my roommate was? She was a veterinarian that loves cats and owns 3 with a cat tattoo.  Yep!!  But we had a ton in common and enjoyed her company.

 

So what did 30 beachbody coaches do for a weekend together?  We learned and shared from one another also we had this amazing woman from beachbody corporation fly in from LA. to share tips on how to be spending quality time in our business, how to duplicate our own success and pass it on to our team as well. How to have a vision for your own beachbody business.  Also what creates a great leader and what qualities a great leader has. Because in this business you hold the keys to what you do with it.  You will have support along the way but truly knowing where your headed and having a strong why will help you along the way.  After being a million dollar earner in her own pamper chef business years ago she for sure shared a ton of information that can be applied to our beachbody business as well.

Next on the list of learning from the best we learned from the top coach in beachbody how she get's her coaches started right.  Plus we were able to learn from 4 other elite coaches on our team, on how they went about building their business and what social media platforms they use. I had a lot in common with one since we both have traditional businesses that our husbands run the daily operations of while we stay at home with the kids, do the book work, and build a beachbody business along side those tasks.

Also learning personalities and how to work with your team and challengers.  I learned so much about myself and what motivations me might not be the same way to motivate others.  But the common thread between all the coaches and different "colors" every person wishes that the other colors understood them.  Oh yes and our yellows!!  Can you say it was hard to have them all focus to get a picture taken?  Why because they where off enjoying life care free like.

Next it was time to workout so excited to do Piyo the next beachbody workout to be released next month by chalene johnson.  I was sad to have a bit of a headed so I sat this one out but for sure this program is perfect for beginners, someone with a resent injury, cardio junkies, & someone that loves fitness but hates doing yoga or Pilates.

As I sit here thinking why me?  How did I fall into this amazing opportunity of helping others get healthy while making my own dreams come true.  It started with being willing to give something a try and jump in with two feet willing to learn as I went.  Now as my own team grows duplicating my success is just as important giving them the tools needed to have their own success.  After working up until our first son was born out of the home and being home for two years something was missing.  My husband and I own our own business and my job is all the bookwork and paper work I enjoyed but it was not meeting my purpose.  I wanted more and hated the fact that even as traditional business owners we do not have free rain over our hours and time.  Beachbody is allowing that to be different I have a vision of where this team is headed and with that being said it takes more like minded people on my team. 

What makes a good coach?

You might wonder what it takes and what type of people does very well in this business well let me first start out with who it is not for:

Those looking to make a quick buck
Those who are unwilling to change 
Those that need everything lay out ahead of time and    unwilling to jump in 
Those centered on living life comfortably 
Those that can't see a bigger picture 
Those that quite at the first bump in the road

 But who I'm looking for is.... Heck I'm looking for someone just like me why? Because I want this to be fun and enjoyable for both of us. Someone with a little redneck, enjoys family, independent, BIG dreamers, wants to provide for themselves and not have to rely on anyone else to support them, but also enjoys giving back! Teachable, someone willing to give this business a good year of working it every day no matter what seeing it as short term sacrifices, and likes an adventure.

If I just describe you!! Then let's get ready to roll. The thing is every training and information given to others that have succeeded will be given to you, it's whether or not you’re willing to step out of your comfort zone.
 

 

So in life you will always have choices it’s whether or not you’re willing to make your dreams a reality or sit back and let life pass you by.  I love to ask the question where do you see yourself in a year from now?  Do your daily actions lead you closer to your goals or leave you wondering why you’re not moving anywhere.  YES I love to surf Pinterest in my free time.  It always makes me wonder when someone has a board labeled dream home.   Why not put future home?  Who or why do you believe you can’t obtain that?  Now don’t get me wrong a dream house does not bring happiness or fullfiment.  But what if you could combine success with your purpose?  So many people do life and half way in the find they are successful but have not found their purpose.  I’ve found a way to lock the two together and the great news is the same chance sits in front of you.  Are you willing to take a chance?  Apply below for my next coach basic group with 1:1 training as your diamond coach. 

 

 

 

 

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What is the ulitmate rest?

What is the ulitmate rest?

So for the past year I've workout out 6 days a week, drank shakeology, ate clean, and maintained a healthier lifestyle.  I've decided to do the ultimate rest for a few different reasons,

1. Getting better nights rest

2. Taking a break from working out

3. Challenging myself

4. Like the program say reset

5. Because it's on my list of goals for 2014

6. Trying new foods

 

 

So yes this program is designed to cut out caffeine so even without drinking coffee I still have E&E every day so I will be eliminate that, giving my muscles a 21 day break and putting my time I would normally put into working out into prepping food for the day.  Trying new foods!! I think this is going to be totally a mental stretch for myself and I think it's great to be consistent stretching your mind and what your  capable of doing.  I put this on my goals for 2014 and what better time than before I head to Vegas.  There will never be a perfect time in life to put your health and fitness first there will always be things and events there.  So yes Memorial day and our anniversary will fall in these 21 days.   But after Vegas Chalene Johnsons 90 day plyo workout will be released so that would put the reset off until the fall.

Honestly I feel just like challengers do when they start into a challenge group and have no idea what to expect.  A little fear of failing is there, setting goals of sticking with it, making it the entire 21 days.  So I asked my husband to join me and he agreed!!  I'm not sure he knows what he said yes to.  From a man that drinks at least 3 cups of coffee a morning this is going to be a BIG change and for sure his body will go thru with drawl.  But the good news is we will have fun with it and at the end of 21 days we will be sleeping better at night, our bodies will have a natural reset, the toxins will be released from our bodies, and will of concord something together.  With everything my husband is exposed to on a daily bases working in the woods, his body will truly love this. 

So what is the ultimate rest?

Reclaim. Release. Restore.

During the first week of the Ultimate Reset 21 day cleanse, you will be preparing your body for change.  When you order it, it comes with a step-by-step guide that walks you through how to prepare for the cleanse, what to expect, which of the provided supplements to take when, & what to eat and when to eat it.  Plus, easy to follow directions for how to cook everything on the menu.  I just placed my order today and will share with you everything I cook for the 21 days of the ultimate rest.

In week 1 Reclaim,accessing its inner chemistry and preparing for change.  You’ll slowly remove foods such as red meat and dairy, which are known to place stress on the digestive system, from your diet.  Balance your body’s inner chemistry and get it ready for change.

Week 2  Release Phase, which requires the Detox supplement 3x daily. And while it’s not as funky as the Alkalinizer supplement.  This week we add in the lovely DETOX!!!  And exactly what is detox?  It is helping to cleanse your colon and clear out your intestines

Week 3 This week is called Restore,this week we are eliminating grains and legumes to focus on a simple, cleansing fruit and vegetable based diet.  There's an optional grain included with each dinner for those who wish to continue grains throughout phase 3.  When meals contain only vegetables, the portions can be larger.  Every breakfast consists of fresh fruit!  You are encouraged to choose fruit with a lower glycemic level like berries, melons, papayas, peaches, nectarines or green apples. 

Why do the ultimate rest?

Even though the body is extremely resilient, our bodies have been pushed to the limit by pollution, pesticides, preservatives, chemicals, and toxins contained in nearly every item that makes up our modern world. These harmful items disrupt the normal function of our organs and bodily systems, which, in turn, weakens our immunity, hinders metabolic activity, and creates imbalances that can lead to health problems. 

 Beachbody ultimate reset benefits

• Stronger immune system
• Increased energy and more endurance
• Better digestion, metabolism and weight loss
• A more positive mood and mental clarity
• Have more energy and greater focus
• Experience better digestion and a more positive mood
• Enable your body to function more efficiently
• Lose weight
• Improve your overall health
• Better nights of sleep

Who 7 days and counting till we start if this sounds like something your body needs fill out the application for my next online challenge group.

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Less Mills pump update

Less Mills pump update

Wow its Sunday again!!  The weeks go by so fast and I try to remember to stop and just take the day in so this morning as it's Mother’s Day I'm taking a moment to take the past week in and evaluate I think so many times we get caught up in the hustle and bustle of life we forget to stop and see if we are still headed in the direction we want to be going base on priorities.  I posted this on my Facebook wall this week and truly this is how I view each day
Goals

This is so true without writing down something you want to achieve it’s just a dream.

Next I look at my priorities and schedule in time to make it happen.

That means saying no to things in life why because you have a goal.
...
Make it public

Put a date on when you will achieve that goal

Starting reprogramming the way you think instead of “I might” or “maybe” put in place “I will”

Have a strong why because if not the first bump in the road will throw you down and you won’t want to get back up and do it again.

Have a plan that starts with smaller goals in between

Smile enjoys the journey if it was easy everyone would reach their dreams. It won’t happen overnight. Success is not an event it’s a lifestyle.

Choose to surround yourself with those that support you rather then bring you down.

It’s far better to try & fail than fail to try.

 

The workout I'm doing right now is a hybrid of less mills pump and turbo fire.  I'm having fun with both programs and love how strong my upper body is getting from the weight training in Less Mills pump.  Turbo Fire is a great program with high intensity HIIT workouts that leaves you burning a boat load of calories in a short amount of time. PERFECT!!  Because  it's been getting lighter out earlier in the mornings our kids are waking up at 5am instead of 6:30am.  This is "ME" time but I'm learning to enjoy whatever happens and am thankful for these love bugs. 

When you feel like giving up remember why you started

Plus I was about to find these tasty little treats at the grocery store in the freezer section.  How many times do you just need that chocolate fix?  I know within the online challenge groups I run, I always get asked the question of what to eat (certain times of the month) to take care of the want for chocolate.

 

So as another week comes to an end and I start to meal plan for the next upcoming 7 days this is what I came up with.  Few things I've learned now that the nicer weather is here, 1. I don't want to come in and eat dinner till 8pm so this week I plan on doing more grilling so there is no need of coming inside.  2. I need a lunch on the go because if not I would either skip or grab garbage so another week of baking of BBQ boneless chicken and making my warps a head of time.

 

Oh and on a final note that dang ice-cream got me twice this week!! Birthday calibration and hubby brought some home Friday night!!  So what to do....beat myself up or brush it off and keep moving forward.  You will never be perfect but rather try to be a better person then the day before and remember if it was easy everyone would be fit and trip!!  You got this and here is to another great week.  Each day is a blessing and never forget to stop and enjoy the small things in life.  Happy Mother's Day!!

 

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Clean Eating Sugar Cookies

Clean Eating Sugar Cookies

This recipe makes about 30 cookies feel free to cut in half.  This is as clean of a recipe these cookies can come without being nasty.  A treat for now and then...
Ingredients:

• 1/2 cup butter, softened
• 3/4 cup agave
• 3 eggs whites
• 2 cups whole wheat pastry flour
• 1 tsp vanilla extract
• 1 tsp almond extract
• 1/2 tsp baking powder
• 1/4 tsp salt

Directions-

With a mixer and a large bowl, mix together butter and agave. Add in the eggs and extract and mix thoroughly. Slowly add in the dry ingredients (flour, powder, and salt) until it is all combined. Cover and chill in the fridge for at least 30 minutes. ( You want the dough to firm up so it wont stick when you roll it out).

When the dough is ready, take a large floured cutting board and roll out the dough until it is an even thin layer. Use whatever cookie cutters you would like in our case it's dump trucks! Place the cookies on a well sprayed cookie sheet.

Bake at 350F for 8-10 minutes. Since the dough is already brown, it is a little hard to tell when they’re done. At 10 minutes they are fully baked and not too crunchy \

Clean Cream Cheese Frosting

Ingredients-
8 oz light cream cheese, softened
 2 tsp. vanilla extract
1/2 cup honey

Directions-

Place cream cheese, vanilla extract, and honey in a stand mixer, and beat until well blended. Place frosting on cooled cookies!

Fun Clean Christmas Recipes

Fun Clean Christmas Recipes

So we made it past Thanksgiving with out eating 2 pumpkin pies and enough stuffing to feed your entire street but next comes Christmas.  I hear this all the time I still want to have fun and create memories with my family.  These recipes allow you to do so but not blow your healthy eating right out the window. 

Ingredients:

• 1 watermelon
• 1 Christmas tree cookie cutter
• Packet of lollipop sticks
• runny honey(optional)
• Multi-colored cake sprinkles

 

Directions:

• Cut the watermelon into slices about 1cm thick.
• Using the Christmas tree cookie cutter, cut tree shapes into the watermelon slices.
• Gently push a lollipop stick into the base of each tree.
• Lay the trees out on a plate and put in the fridge until ready to serve.
• To make the trees extra Christmas, brush each tree with a little honey and sprinkle the multi-colored sprinkles or sesame seeds on top.

Also I found this fun idea~ Wow says eating healthy and clean means your not having fun!!





How about taking a whole wheat pizza and creating a "Christmas wreath" out of it.  I believe the kids I will need to try this.  To get the red pepper to bend you will just want to place it in a frying pan with a little bit of olive oil and cook for a minute or two on each side.

Going to a party and not sure what will be served?  You can always whip one of these bad boys up in no time.



21 day challenge group starting May 19th

21 day challenge group starting May 19th

Hello May!!  I honestly have been waiting for warmer weather and it looks to be on its way.  I'm so thankful I'm not running out to find new summer clothes because winter got the best of me.  Rather from having the online support from the challenge groups I run I've said on track.  So I want to extend the invite to you, to do the same.  To find yourself again, gain confidence, get healthy, feel good in your own skin.  Posted below are one of my challengers 12 days into the 21 day fix!!!  Can you say results!!  This is what Free support, motivation, meal planning, 21 day fix, drinking shakeology, and challenge groups offer.

So what is the 21 day fix?

I can honestly say that I  love with the 21 day fix meal plan! I found out I was eating to much fruit and not enough carbs. Well ok I will be totally honest I AM IN LOVE WITH THE ENTIRE PROCESS.  When the program arrives it has everything you need for success. If you stick to the things on the list of approved foods and you keep it basic you can't go wrong.  Plus I really dislike counting calories so the fact that I can tally up my containers and check it off each day is much more my style.  Now using this method for the past 3 months just makes life simple and I can sizes things up based on portions.  I can see very clearly what a proper portion size should look like on my plate.  My body really has a much better system of regulating and I'm not starving. 

So what type of foods will I have to eat on this program?  Normal foods!!  This is an example of lunch Avocado Chicken Salad

I can say for sure the reason beachbody is seeing such an amazing amount of this workout being sold is because it fits everyone at their fitness level.  Whether you just had a baby, haven't workout in years, over the age 50, college student short on time.  This fits the bill for everyone within the 30 minute workouts with big results. 

So your left with a choice?  Do something new? Step out of your comfort zone and ask for help.  It might be the choice that changes your life direction all together.  Apply below limited space

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