On the move with nutrition

On the move with nutrition

Hey there!! Whether you’re in the middle of moving, thinking about moving, or remember a busy time in your life a lot of things will come to mind.  Right now we happen to be in the middle of a move!!  And you know the one thing that really makes a key in all of this?  Nutrition.  Whatever your summer months look like I think they will its safe to say you won’t be bored.  I talk to a lot of folks in a weeks’ time and most of them are trying to plan out how fitness and nutrition can work for them.  So I want to offer something I’ve never done before but truly feel it will be helpful for those wanting to gain more energy, start to see momentum with the scale, clearer skin, and a healthy glow without committing to working out.  I get it!!  Your workout will be running the kids to the pool, weekend bike rides, walking the baby with the stroller, hiking while on vacation, etc.  But one thing will stay the same as this summer moves into full swing.  Nutrition. 

 

 We will eat no matter what, we will spend money on food no matter what.  My goal as your coach is to help others shift in seeing great nutrition can happen on the go.  Within this 21 day accountability group starting June 15^th I will share how I’m in the middle of moving and making the best of planning out the week.  Family friendly meals for the entire family that require less time in the kitchen.  We will tackle portion control and still be able to fit in those s’mores around the camp fire or a weekend glass of wine. 

If find from clients and myself the accountability is golden!!  We all wake up Monday morning and say this week things will be different but reality is life sets in and it goes beyond just wishing for change but rather having a plan in place and accountability to check in from any location from Facebook. 

 

What is required?  While for 21 days I want to get to know you and your goals, work with you on what will help with your life style in return I will ask you check in daily and be a part of the group.  I also require one meal a day to be shakeology this is a no brainer if your busy you understand the importance of keeping things simple.  My sister did an amazing job sharing how shakeology can  break the diet cycle .    

 

This was breakfast this morning and can I just say the key lime greenberry shakeology was amazing!!  Since last summer the entire pregnancy my taste buds changed and I could not drink anything but chocolate shakeology.  Stay tuned for the recipe it will be coming this week.

In order to get started and set you up with saving the most bang for your buck create a free account once I see that free account has been created I will email you with the email provided to learn more about your summer schedule and how this group will help in meeting your nutrition goals.

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What are you going to do with the barn?

What are you going to do with the barn?

Good morning!!  I was up early this morning and was thinking about the past week.  As others find out that we are moving to the location we will call home the first question everyone wants to know is what about the barn?  You see most know with our excavation business the equipment we have and maintain takes up a good amount of garage space on another location.  So most assume that our goal is to turn the main barn into a large shop.  No way!!  My husband and I have always shared a common thread of thinking and the entrepreneur in each of us says explore a new business.    So of course we knew and can envision a working farm with boarding horses have a horse for myself and the kids as well.  A place that has summer camp days and others will be able to come and ride as well.  A place where private riding lessons are given and show winning horses are trained.  A place we call home but others will call it home as well.  A place when the kids say I want to have chickens we jump in the truck and make it happen.  So no way will the indoor ridding arena be turned into our excavation shop.  This will be a working farm and we will be opening up an LLC called Windfall Farms!!  Yep the name is available that was one of the first things I looked into.

 

As I reflect a bit on life this morning a few things about the past that even makes myself question how we got here.  I really struggled in school I mean for real learning never came easy I was that student that had a hard time sitting in a traditional class room and hated learning from a book or someone preaching the material from the front of the room.  There were two classes that held my attention Math and woodshop.  I took the information I found was lifelong useful and applied it.  I know my parents prayed a lot that I would just graduate and I did however school to me was a waste of time but that’s what you do growing up.  Sorry I said that but it’s true in high school while others were planning out what party to head to for the weekend I was planning on what extra shifts to pick up on the weekend as a waitress.  In the back of my mind and what I want to encourage each of you to do is work off of what your strengths are.  Mine strengths were not academic but I always had this really strong work ethic and thought do a little bit more then the next guy is willing to do.  You can have all the brains in the world and be lazy and never do much with it.  Take time each day to reflect on what makes you get out of bed in the morning and is something that self-motivates you for me its working.  Everyone will be driven and created in a different way but God doesn’t make mistakes and everyone has a purpose.  It’s taking the time to find it and then use it.

Last night while recapping the day I also thought about how cool it was to see my sister and her kids show up as a surprise visit to help clean out the barn.  I little bit about our family two years ago I was having a hard time losing the baby weight and found a system that worked amazing and of course sharing it with those closes to me was important.  My sister Jeanette had this amazing transformation and after a local job with giving riding lesson and working with horses changed 15 months ago I suggest like 6 times she turn her story into a business and become a beachbody coach.  Here is the really cool thing about what we do as coaches is yes we help others reach their fitness goals but at the same time able to create more freedom with time.  If Jeanette was still working a traditional job jumping in the car and driving 2.5 hours would not be in the cards. There will be opportunities every day that can change the current situation and become life changing.

 

Whatever your dreams and goals might be in life know that persistent, hard work, and taking risk every day will eventually turn into something.  Timing is everything as well at any point in the past four years of working towards this big push goal I would have liked to call this farm home but it wasn’t in God’s time as hard as it can be to hear it’s true.  I can see how each piece was being put together to come together.  We grew up on a small farm with 40 acres and it was known by everyone that you can stop in and visit. This place we will call home as well will be a place others can stop in and enjoy as well.  Stay tuned to meet our first furry family member over the next few months.

 

Our little peanut

 

21 day fix meal plan

21 day fix meal plan

 

 

So many things I want to share with those of you that have interest in the 21 day fix!!  For some you have seen others in your life have an amazing transformation with this program or maybe you seen it on TV and already ordered it but you have a lot of questions.  So my goals as a beachbody coach is to support and give some guidance while you do the program.  First off let’s talk about the workouts themselves who are they right for?

 

ANYONE

This is a program I can truly recommend to any age group.  I personally did the workouts my entire pregnancy and modified the modifier.  When doing to 30 minute workouts there are light weights that will need to be used so if you’re just starting out you would want to use either 3 or 5 lbs. until you build of your strength.

What does a meal plan for the 21 day fix look like?

This is just a sample to give you an idea of what you would be eating during the 21 days.  This is not a starvation plan where you are limited on calories or counting calories pretty much if it fits in the container you can eat it.  Each person will figure out what bracket they fall into before starting the program for example someone weight 150 lbs. will not be eating the same amount of containers as someone 215 lbs.  This meal plan is based on the first bracket.

I'm personally doing ChaLEAN Extreme however I love how simple it keeps nutrition that I still use it.

Next what all is included in the challenge pack?

Well you will receive your containers, workouts, free shipping, free access to beachbody on demand, free coach, and 30 complete meals.  What do I mean by complete meals, well shakeology is just that a meal you can make and take on the go, without waste, without prepping, it’s equal to eating 5 salads with an additional 70 super foods. This entire package is 140.00 but only for a short time.  My sister did an amazing job writing out a blog post about breaking the diet cycle- What is shakeology all about?

 

What kind of recipes and dinners will I make for the family?

Creamy Avocado Pasta

 

Beef Stew

 

 

 

I like showing others this is not some crazy diet with little taste.  My goal is to help others create a habit of daily working out and a way to eat healthy in order to create a lifestyle.

 

Results?

This was from a past challenger and I wanted to share for a few reasons.  She had purchased a few workouts from me before but never wanted to commit shakeology or a challenge group.  Then she decided enough was enough and purchased the 21 day fix challenge pack and joined in a challenge group.  She is a runner and since then using the 21 day fix for training as well.

 

Why work with a coach?

Because I've been there, the box will come and my goal is to help you to get beyond just purchasing it but using it.  Setting up your own meal plan, your workout space, scheduling in your workout with a crazy schedule, I help with figuring out your why, also doing the program and checking in from any location from Facebook with others that are doing the same program.  I think there is a power in numbers!! As someone that is extremely independent it took me months to reach out to my coach and join my first accountability group, after I did it was the best decision I ever made and I enjoy sharing it with others.

What is a challenge group?

So, the group is a select group of people that I will choose that are committed to getting the results and that are ready to truly make a change.  I will have a closed online support group where each day you will get a post from me, a video, or a tip to keep you motivated accountable and moving in the right direction.  I will help you plan out your meals, give you ideas, and help you stick to it.  You will be required to participate in the group discussions, get the challenge pack that includes both the shakeology and the workout program to maximize your results.  I find that when I incorporate shakeology that people get better results because it's one meal that they don't have to plan, portion out or wonder if they have the right combination of foods. This way, it’s a no brainer. 

Sample of the workout

 To apply-

 

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Is shakeology safe while breastfeeding?

Is shakeology safe while breastfeeding?

I get this question a lot because I myself am a nursing mother. Is Shakeology safe to drink while nursing a baby? My answer will always be to check with your doctor or lactation consultant. Most doctors are perfectly okay with Shakeology while nursing. Some doctors or LC's will say no to any supplements while nursing without even looking at the ingredients. If they do this, insist they look at the label carefully. Shakeology isn't just any supplement. 

My story:
I was introduced to shakeology two years ago while my daughter was 3 months old and at the time I was breastfeeding so of course looking into shakeology before using it was very important.  Things that stood out to me was the fact that it does not contain Soy, artificial sweeteners, & artificial flavoring these things alone can lead to soooo many healthy concerns and that is for another blog entry.  The thing about Shakeology is it's ALL NATURAL...no chemicals, preservatives or colorings! There is HIGH QUALITY isolate protein, vitamins, minerals, prebiotics, probiotics, digestive enzymes, super-greens, super-fruits and so much more.  I always struggled with cravings for sweets and shortly after drinking shakeology I started to sleep better and for once in my life I had energy my body felt like it was getting the nutrition I was lacking. I continued to drink it while being pregnant with our 3^rd child this past year as well as currently using shakeology while nursing our 3 month old.  My favorite evening snack because YES you can make shakeology not only as a drink but as shakeology bark with some fresh pineapple.

I think back to being pregnant with our first son and at that time I was a waitress and the pregnancy increased the discomfort with fibromyalgia.  I hate to even think about how much medicine I took to keep the inflammation down.  With adding in shakeology daily to my life for the past two years it has helped bring the inflammation down due to the 70 super foods.  Other benefits more energy for the day, better metal clarity, keeps me full for 3 hours, helps with eating healthier as the day goes on. 
   

It's so important for women to realize that what you put in your body effects your milk supply. Shakeology is giving you 70 super foods and whole nutrition. The better your nutrition, the better your milk supply! 

Things to consider before using shakeology-

-If you are not used to a healthy eating lifestyle start with half a serving a day

 -If you or your baby has a dairy allergy, try the vegan formulas (chocolate or tropical strawberry)

 -Use Shakeology as a snack rather than a meal replacement, since you need the extra calories for your milk supply.  Or is your going to use it for a regular meal be willing to add calories to bulk up the drink like additional nuts, coconut oil, almond butter, etc.

Here are two of the three kids!! Trying to get a picture of all three never happens.  The kids are thriving in life and yes my son ask for shakeology as well. We don't go to the doctors but for shots very blessed for healthy children with great immune systems.

  

List of ingredients in Vegan-

As always take the facts into your doctor I hope this helps with learning more about shakeology and the benefits of adding it to your day.

 

 

21 Day Fix Fruit Salsa

 21 Day Fix Fruit Salsa

Hey There!!  I love Thursday's in our kids language it's a "stay home day".  Pretty much it means I don't have to work outside of the home and we pretty much leave the day open to do whatever they would like to do.  I also like to keep things fresh and after two years of eating clean I enjoy making one new recipe a week.  Bingo we found it!!  Not only is it 21 day fix approved but the kids loved it as well.  I'm currently in the middle of doing a hybrid schedule of working out using Insanity Max 30 and ChaLean Extreme, ChaLean Extreme is designed to strength train three days a week and let's just say on those days my metabolism goes crazy and I like to keep extra water on hand as well as enjoying a treat like this.  Even though I love the 21 day fix workouts after being pregnant and doing it for the entire 9 months I was ready to change the workouts but still follow the 21 day fix nutrition guide.

 

 

Ingredients

1 6inch whole wheat tortilla shell

1/2 small gala apple

1/2 purple container of frozen strawberries (partially thawed)

1 tsp of coconut oil

2 tsps of raw sugar

Cinnamon to taste

 

Directions

Preheat your oven to 350 degrees

Put your teaspoon of coconut oil in a small dish and melt it in the microwave (15 few seconds).
In a small dish place one of your teaspoons of raw sugar and sprinkle some cinnamon in until you get a nice even mixture of cinnamon to sugar. Place bowl to the side.
Take the tortilla shell and put it on a cutting board. Brush some of the coconut oil onto the tortilla shell until it has a slight coating over the whole shell. Then sprinkle the cinnamon/sugar mixture over the tortilla shell. 
Cut the tortilla into small triangles (chips), and then transfer the chips over to a non-stick baking sheet. 
Place in the oven for 6 to 8 minutes. 
While the chips are baking take your partially thawed strawberries and blend them and also dice up your apple into small pieces. Put the diced apples and blended strawberries into a small bowl. Sprinkle over your last teaspoon of sugar and mix. Put the bowl to the side
Once the chips are done, let them cool and then enjoy!

This counts as-Serves 1
1 yellow, 1 purple, 1 tsp (oils), and 2 tsps.

If you would like to join me with creating a healthy lifestyle I would love to share with you a system that works well for busy woman.
XOXO

Freedom with time

Freedom with time

Hey there!!  Let’s jump right into writing this blog post in the past if you follow what I do as a coach you might see that I share meal plans, recipes, tips for eating while traveling, etc.  Today it’s all about life reflection this holiday weekend.  I get it if you’re on Facebook and you’re not at a point in life you pictured yourself to be at holiday weekends for me in the past would be a time of self-evaluation.  Perhaps this is a holiday weekend you’re stuck working and long for more freedom with time.  Most would think I’m passionate about working out and eating healthy (which I am) however my drive with my beachbody business goes deeper than that.  It’s freedom with time, the ability to work really hard on my own terms around my priorities (family).  21 months ago I didn’t have a clue what I was doing but I had watched others become successful and all I knew was showing up every day at my computer for the past 21 day with heart and hustle I would attract others just like myself.

The cool thing is seeing other succeed as well as my team grows we have amazing training that will jump start your business for new coaches all held from the comfort of your computer giving the tools to walk or run with the business my goal is to meet you half way whatever those goals look like.  From that you get to decide if this business is for you or not.  Unlike a traditional you can start give it an honest go and decide if it’s a good fit for your personality.  From that it’s diving into social media and expanding your network right away that was one of my biggest fears the truth be told I met new people daily and I love sharing with others how to expand their network.  There are scripts provide and every document I use for my business and other top coaches us will be placed at your figure tips.  There is no need to reinvent the wheel it has already been created it’s just duplicating what works.  Your goal might truly be to just make an extra 100 dollars a week to a goal of retiring you from a full time job that will give freedom with time.  It’s the ability to see past other failures in life and breaking down the walls you created that leave you wondering what your purpose in life is.  At age 30 I had no idea I would be guiding others to change from the inside out but when you feel the gut feeling and it doesn’t go away it’s time to jump in. 

 

 

Each week from the comfort of your home weekly calls are held to discuss business building ideas and concepts.  You can catch this training live or by recording.  I announced yesterday out of 10,000 coaches 30 leaders will be headed to Florida this coming September for an all-expenses paid vacation and training to learn from three of the top coaches in the network.  From that bringing everything back and sharing with my team is the goal in finishing 2015 strong. 

What it comes down to is investing time into others life and building relationship.  Learning what makes others tick and seeing their full potential before they can.  It’s so not about selling things and being great at knowing all the facts.  As a former waitress my only “sales” upselling the vodka I was using.  I had no idea those workouts like Insanity and T25 could create more freedom with time. Let’s learn more about one another and see if this would be a good fit for you and your family.  I will be holding a three day open house to learn more about what my daily task and power hour looks like for the past 21 months.  This informational group will be held May 27^th a place to check in from the comfort of your home, no pressure.  To be added just fill out this form. Talk to you soon!

 

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Healthy Eating While Camping

Healthy Eating While Camping

Hey there!!  It’s hard to believe this coming weekend will be Memorial Day weekend for most that means time off of work, relaxing, eating out traveling, weekend cocktails, etc.  You name it healthy eating and exercise will go on the back burner.  My goal as a coach is not only to inspire each of you to make the best choices but to hold myself accountability as well.  The rule for the weekend is 80/20!  I mean let’s face it if we end up with a camp fire in the backyard I will be enjoying a s’more and there isn’t a way to really eat a cleaner version, buy dark chocolate?  You get what I’m saying?  So what about the rest of the meals?  Here are some ideas as you might be looking at today as your Friday and headed to grocery shop for the weekend.

 

Cup Salad

Make it your way!!  what I like about this idea is the fact that you can make it ahead of time and there will be zero clean up while enjoying your weekend.  If your camping grill some chicken while others make hot dogs and add the chicken to your salad.

Ideas for filling your cup-

celery
radishes
onion
grape tomatoes
chopped broccoli
mushrooms
carrots
hard boiled eggs
snow peas
red and green bell peppers
cheese, crumbled or shredded
cauliflower
cucumbers
sunflower seeds
bacon bits
bean sprouts
pickles
peppers
Side Dish- Corn over the fire

Using the crockpot while enjoying time off-  Soup it is!  It's an easy way to prep ahead and keep on low while family and friends join you around the camp fire.

Here is my all time favorite clean eating soup recipe-
Crockpot Beef Barley

Next up foil wrapped Chicken Fajita
Ingredients:
1-1/2 cups instant brown rice, uncooked
1-1/2 cups hot water
1 Tablespoon of Taco Seasoning
4 small boneless skinless chicken breasts
1 each green and red pepper, cut into strips                                    
1/2 cup Salsa
1/2 cup Shredded Taco Cheese

Directions:

Heat oven to 400ºF.

Fold up all sides of each of 4 large sheets heavy-duty foil to form 1-inch rim; spray with cooking spray. Combine rice, water and taco seasoning; spoon onto foil. Top with remaining ingredients.
Bring up foil sides; fold to make 4 packets. Place in 15x10x1-inch pan.  Bake 30 to 35 min. or until chicken is done (165ºF). Cool 5 min. Cut slits in foil to release steam before opening packets.  These are just a few ideas as the holiday weekend is right around the corner. Happy Camping!!  Hanging in the backyard!  Family, Friends, and good times.