Cize Meal Plan

Cize Meal Plan

It's that time of the week where I sit down and plan out not only goals for the week but also what I will be eating.  Yes I know it kind of sounds crazy but it works.  How many times do you say to yourself this week is going to be better I'm going to set my alarm and wake up early?  Come Tuesday morning the pizza in the lunch room at work gets the best of you!!  I'm not perfect and those slip ups happen.  MY goal is to share with you a way to have a plan but stick to it as best as you can.  It's easy to get down on yourself and feel like you're in a rut!!  I'm here as you coach to shake you and wake you up and focus more on the solution then the problem. 

So the part of the solution is to have a plan, shop for the foods needed, and prep for the week.  As a busy mom and business owner I rely on shakeology for one complete meal a day that helps my general health all around.  With the rising increase in health care and coverage my goal as the woman of the house that does the cooking is to find recipes the entire family will eat.  I never want to raise kids and talk about "going on a diet".  I want to share with them and you as well how to create a lifestyle.  I will be starting a new workout program from Shawn T as well, called Cize.  It is designed for 30 days to have fun while sweating!!  From the 30 day workout program you can continue on for the more advanced dance moves that go with the base of moves you already learned the first 30 days.  The workouts last anywhere from 30 to 45 minutes each day along with an ab workout that is intense (I tried it out already) as a mom that has had 3 C-sections this is a good one and plan on using it a few times a week to strength the core muscles.

 

This program is for those that need low impact maybe your coming out of an injury and have been cleared that you can workout, pregnant (cleared to do light workouts), have high stress at the office and truly you don't want to think while you workout, you enjoy programs like Zumba or dance.  Shawn T changes it up a bit and for sure is much more relaxed while working out with you.  On average most are burning between 350 to 450 calories during the workouts.

This IS NEW!!  And I will be opening up our very first test group!! You will have the chance to earn 500.00 cash from submitting your before and after pictures.  We all start together and finish together.  Oh and we eat pretty good while getting in shape check out this mornings recipe that fits in the meal plan.
Mix Berry Pancakes!!

 

To receive meal plans and motivation while working out apply below and I will be in contact with you!!

Fill out my online form.

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A trip to remember

 A trip to remember

It’s hard to believe the week went by this fast!!  Last week at this time I was spending the week for the first time in Nashville for an annual coach summit.  I packed my bags as my sister and I headed to Nashville with (5 month old Henry my son) to attend training and live workouts with some of the top trainers in the biz like Shawn T and Chalene Johnson.

 

  It’s crazy to think how you think your life is going to go one way and God tugs on your heart and gives a bit of a different direction.  I’m an introvert so to be surrounded by 25,000 coaches in the network 2 years ago would of freaked me right out. However this time was spend meeting those that you communicate daily with in person.  You see these coaches end up becoming some of your best friends.

 

 

 

 

It's crazy to think how much my team has grown in a year!!  Last year I headed to Vegas all by myself to spread my wings and really came back home with my head down and ready to work.  The same thing happened again I came back with more life moments of things just clicking and truly seeing this company as just getting started. 

 

Last year we close down the strip in Vegas while 10,000 coaches workout with all the top trainers in the business.
This year Nashville has been taken over by 25,000 coaches early in the morning to catch a live workout with Sean T.
I'm a numbers girls
Do you see a pattern in growth?
As someone that is very familiar with investing into a traditional business stepping a little bit out of the box I w...anted to invest my time into a company I knew was going somewhere.
If you look at the the past 6 years beachbody is not the number one MLM business. And I'm totally ok with that I would rather invest where there is stability in steady growth. Each year sales continue to increase at a great rate. Keep in mind "overnight" growth comes over "overnight" pitfalls.
Projected to end the year with over 400,000 coaches to keep it simple that's a lot of lives being changed physically and financially changed. This is just in the United States and Canada at this point in time and generating over 750 million this year in sales.

With tools being released this coming year like an app, new workouts, nutrition that is more specific to your needs that will boost your shakeology, there isn't a limit on where things will go.

Next we amazing training from other top coaches in the network.  We also had the opportunity to listen to some pretty incredible speakers during the general session trainings.  Simon Sinek, author and inspirational leader spoke to us the first day as well as Chalene Johnson.  Both had amazing experiences and tips on leadership and relationships.  On the second day National Geographic Photographer Dewitt Jones spoke and boy was his presentation AMAZING.  I think if you ask my husband if it was helpful he would say yes!!  Chalene Johnson told everyone to go home and give your spouse attention you know using most men's love language.

It was amazing to come back home and jump on a zoom call with my team and share everything that we learned.  The entire time was a great time to spend with my  personally sponsored coach/sister as well.  Yesterday in beachbody body land its payday
 A fresh week to help more people to live a healthier life as well as financially.  At the beginning of this year we both spent some time putting together goals for the year it's been such a blessing for Jeanette's family to have beachbody become a part of the household income. Jeanette leads with such passion in many areas of her life and today she shared her income is more then enough to c...over their mortgage.
It's so much more then what you see at the surface and can truly change the course of your life.
I always say this it's heart and hussle
God always provides and sometimes takes you in a different direction then what you pictured.
Trust me we are two sisters that DO NOT have it all together but willing to share this opportunity with anyone
Everyday woman doing extraordinary things. 

 

Next week I'm thrilled to open this up to other to check out without a commitment just a place to put some fears aside and learn how this could change the direction of your life.  Listed below are some common questions that we will address.

*I don't know enough people
*I'm not fit enough to be a coach

*I don't have the time to make coaching successful

*I am not a healthy and fitness expert

*I am not a sales person and don't care to be the "crazy person" others hide from at Target

*There are too many coaches out there it's too late for me

*I don't like to work out from home, I prefer the gym

*Beachbody coaching is a pyramid scheme*I have no business experience

From this starting in August our team will be rolling out new training for coaches getting started right,  and would love to have you there via social media.  To checkout just what coaching is all about fill out this form and I will add you to Facebook and connect with you from there. 

I'm just like you a woman with big goals and dreams in life!!

Fill out my online form.

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Cize Test Group

Cize Test Group

Well it’s almost here!!  I’ve had a lot of folks asking what is this Cize workout all about?  And I want you to know when I first heard about it I thought NOPE not happing but I really wanted to say I tried the workout.  Beachbody on demand has allowed access to this program and a workout before it is released.  Over the past 4 weeks I’ve used the workout on my cardio days 2 twice a week.  Let’s just say my dance skills might be like wine it gets better with time.  I’m starting to feel I might not have two left feet and this country girl can have fun while doing cardio and it doesn’t need to be hardcore.

 

 

Working out to me is a mood setter!!  I enjoy a morning sweat session and sharing with others how to stay accountable while they do so.  This is a workouts designed to “end the trend” or exercising.  Yes we will be working out but instead of push-ups it’s going to be moving your hips.

I truly believe this will be a program your kids will want to join you.  My two year old and three year old have enjoyed the music and dancing around the living room in their own rythym.

The nutrition plan for this program will use a container system with easy to follow portion controls.  This program will be 4 weeks long and sat the end you will have the option to continue on to the second more advanced half or repeat the first half again.  I want to show you how to nail this nutrition thing while being a busy lady!! 80% of your results come from what you eat, so let me help you put the two together!!!

What are the requirements?

The requirements to participate in this group is that you must be a customer of mine to participate.  If you do not have a Team Beachbody Coach you can create an account here: Free account

 Each participant is required to get the Cize Package that includes the entire workout program, nutrition guide, DVDs, schedule of the workouts, plus the Shakeology and this comes in a package called a challenge pack with discounted shipping!  This gives you access to my exclusive Launch Group where you will get daily 1:1 mentoring from me and support from others just like you that are working towards crushing their health and fitness goals.  You will log in daily and receive tips from me plus daily accountability and support!

I do require shakeology because as busy ladies its a no brainer to keep one meal easy, no waste, zero clean up, and most importantly a meal with the most dense nutrition. 

THIS PROGRAM could be released at soon as JULY 15th and I want you to be ready!! 
Let's dance our way back to where we want to be.

I'm your country coach willing to make time for some dance moves with Shwan T.  To join

Fill out my online form.

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4th of July healthy tips for the weekend

4th of July healthy tips for the weekend

Hey there!!  Is it really July 1^st today!!  I know all of you leave all over the states but here in PA it’s been raining none stop the entire month of June.  Not so fun with little ones and wanting to enjoy being outdoors.  Some of you may follow me on Facebook or my Like page but here is a quick recap from the month of June we packed up our family of 5 and moved from our little starter home with less than 1,000 square ft. to a farm with 32 acres (Extended version).  With three kids 3 and under you can say we’ve been busy!!  Oh and the weekend we went to move I stubbed my foot so bad I had to where a foot brace while moving….Life sure is something all in all moving into July I’m ready to feel a new normal and create more memories.  If there is anything I want others to know about me it’s that my family and time with them is super important.  As a little girl I dreamed of raising our own kids on a farm someday just like I grew up as well.  Also I LOVE to entertain and enjoy being in the kitchen and cooking for others.  So over the weekend with family in town and friends around for sure a few of these recipes will be made.  I enjoy clean eating and sharing with others how they too can enjoy down time and still stay on track with nutrition. 

 

 

Garlic Lemon Chicken Kabobs

Ingredients:
3 tbsp. olive oil
Zest of 1 lemon
3 cloves garlic, minced or pressed
1 tbsp. minced fresh parsley
1 tsp. kosher salt
½ tsp. ground black pepper
1 lb. boneless, skinless chicken breasts, cut into ¾-inch pieces
Directions:

In a medium bowl, whisk together the olive oil, lemon zest, garlic, parsley, salt and pepper.  Add the chicken pieces to the bowl and mix to coat with the marinade.  Cover and refrigerate for at least 2 hours and up to 8 hours.
Prepare a medium fire in a grill.  If using skewers, soak them in water for at least 20 minutes before use.
Thread the chicken pieces onto skewers and discard the excess marinade.  Lightly oil the grill grates.  Place the kabobs on the grill, cover, and cook until the chicken is opaque throughout, about 8-12 minutes, turning once or twice during cooking.  Transfer to a warmed platter and serve.

 

Salmon with avocado salsa

Ingredients

4 salmon fillets

2 tbsp olive oil

3 tbsp packed coconut sugar

1.5 tbsp chili powder

1 tsp ground cumin

1 tsp black pepper

 salt

Avocado Salsa

2 avocados, diced into 1in cubes

4 tbsp chopped cilantro

½ cup cherry tomatoes, quartered

juice of one lime

Directions:

Pre-heat grill to medium heat.  Rinse salmon and pat dry. Brush salmon fillets with olive oil.  In a small bowl, combine brown sugar, chili powder, ground cumin and pepper. Spread generously over the salmon fillets.Cook salmon on grill for 6-8 minutes per side.

Avocado Salsa

Combine all ingredients and serve immediately

 

 

 

Looking for something sweet around the campfire?

Fire Roasted Marshmallow Covered Strawberries

 

 

 

Stick a skewer through the strawberry, dip it in some marshmallow fluff, roast over the campfire, consume when cool. Easy and delicious!

The key to staying on track during a holiday weekend is remembering why you started following the 80/20 rule sure the fluff on the strawberries is not a "clean eating" food however keeping that mindset of 80% foods healthy will help in reaching your goals and not following of the wagon over the weekend. 

Next tip never miss a workout and of course on the days you plan on having a few extra's.  I plan on still waking up and working out even with the calendar saying its a holiday it's not a time to check out.

Bring your water along for the ride!!  Those extra's you might consume will need to be flushed out and lets face it our bodies run better and helps with being dehydrated as well. 

Remove yourself from the "food table" or "snack table"  if your going to a get together talk with others but move your body away from the ability to talk and grab food at the same time.  Unwanted calories that were not in the plan.

Finally I love paying it forward and helping others to reach their personal best!!  I want everyone to look and feel their best form the inside out.  Starting July 13th I invite you to join an online accountability group where I will work with you to meal plan, give recipes, support, and 1:1 accountability with 10 other woman.  See you there!!  This group will fill up quickly and to reserve your spot fill out the application below!!

Fill out my online form.

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