Wednesday, March 29, 2017

Weekly Calendar Planning Tips


The biggest reason why most people don't exercise daily is because of a lack of time. There are 24 hours in the day, but sometimes 24 hours is not long enough. Kids, appointments, activities, cleaning, cooking, spouses obligations...the list goes on and on! But what are you spending your time on? What is taking up all of your time? And how do you find enough time to get your workout in during the day with everything else going on? Let's take just a little time and map out your entire week to see how you can fit it in with everything else going on.
1) Sit down and plan out your entire day, every day for a week. Write out the following:
Work schedule for you and spouse
Recurring appointments for you, the kids and spouse (i.e. music lessons, boy scouts, weekly church activities)
Doctor appointments
Special or extra appointments

2) Schedule in 30 minutes for everyday for your workout because that is all you need with the 21 Day Fix which you can get in the Beachbody On Demand All Access Pass to get an AMAZING workout, also list what workout you are going to be doing.

3) Pick a date night and schedule that in too! Yep because it is important to spend some quality time with your spouse or partner. Even if it is a stay at home and watch a Netflix show together. 

4) Then pick 1 hour a week to schedule in meal planning and weekly calendar scheduling. 

Now look at your calendar. Do you see open spaces? I bet you do. Now, if you followed this plan, can you fit everything that is important in your life into your day? And look you already scheduled in your workout! Here's the thing. We are spending too much time watching TV, playing on Facebook, getting lost on Pinterest. Save those for your blank times in your day. We all have some time to do our workouts we just have to decide how we want to spend our time. And honestly, you can totally watch TV and workout at the same time. Have your Beachbody on Demand running on your phone and your tv on at the same time! We are women, we rule at multitasking! 

Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Don't forget to follow me on INSTAGRAM and FACEBOOK.

Monday, March 27, 2017

10 Tips For Breaking Plateaus


You're going to struggle. You're going to have ups and downs. You're going to want to quit. You're going to call the trainer for your workout every name in the book and that's ok! IT'S TOTALLY NORMAL!!! Here are my favorite tips to keep you going when you feel like you want to quit or you hit a plateau! 

1) Are you doing your workouts every single day? Are you sick of them? If so switch. Are you doing them “more lightly?” (No insult intended; Iv’e done that when down). Pep, pep, pep. Take your troubles to the mat!

2) What about changing up something. Like - can you switch your greens for different greens. Example dark leafy greens for broccoli, or instead of broccoli and spinach or whatever is usual for you, maybe bok choy and green chard etc. Cabbage, dandelion greens…Whatever you don’t usually eat. 

3) Same with proteins. If you have a lot of meat maybe eat lentils or beans. For one week.
What are you using for carbs? How about no bread for a week or only 1 a day. Instead, stick to whole, whole, whole grains like quinoa, brown rice, etc. And sweet potatoes

4) Are you weighing and measuring? Do it for one week just to track. Easy-to-fall categories can be fats, salad dressings, peanut butter, ready things, milk subs in coffee…sometimes these things can get out of hand without our even noticing. 

5) Are you eating 3 meals a day? Maybe switch to the smaller amounts but 5 times a day (or vice versa) 

6) Try having your last bit of food 2.5 hours before bed. 

7) How about types of food. Do you usually make mixed dishes like casseroles and stews? For now, if that’s the case, switch to protein next to 2 cooked veggies or 1 cooked and one salad and 1/2 a potato. 

8) Are you following your food plan? Rather than relying on how you feel or what you think, during this difficult time. Are you eating more prepared foods? Easy to make ones. Meal prep one day a week so you spend less time in the kitchen each night and more time with your family. 

9) One glass of water before every meal AND first thing when you what up.

10) Remember - it’s all just for now. You make some changes to get through NOW. You can always decide later, later.

Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Don't forget to follow me on INSTAGRAM and FACEBOOK!

Friday, March 24, 2017

30 Days To A Healthy Lifestyle Change Program

I am so excited to announce my upcoming group for April! 30 DAYS to a SIMPLE HEALTHY LIFESTYLE CHAGE! It has taken me years to put these pieces together and to realize that it only takes 5 steps to make a true healthy lifestyle change combined with dedication and commitment of course. I want to share my tips with you to help you get control of your life and to stop yo-yo dieting and have the life you desire and deserve!

WHAT IS IT? 
A live group program to help you make a complete lifestyle change in 5 simple steps over the course of a 30 days.

WHAT WE'RE COVERING:

WEEK ONE: MEAL PLANNING
- Healthy nutrition choices
- Weekly meal planning
- Learning which easy foods to prep ahead of time
- Learning to stick with what you plan no matter what

WEEK TWO: BECOME A SCHEDULING SUPERSTAR
- Weekly scheduling of your everyday activities
- Creating nightly habits to prepare for the next days activities
- Partnering with your spouse to be on the same page with the family calendar, budgeting and finances

WEEK THREE: HEALTHY MINDSET CHANGE
- Change mindset from dieting and exercise to a lifestyle way of thinking
- Learning and understanding the 80/20 rule- Perfection does not exist
- Accepting you and loving yourself

WEEK FOUR: GOAL SETTING AND TURNING YOUR MOTIVATION INTO A HABIT
-Goal setting with a purpose using action steps
-Finding your motivation and creating habits
-Celebrating your success along the way

WHAT'S INCLUDED:

DAILY SUPERFOOD NUTRITION: 30 day supply of super dense nutrition with Shakeology. Help to cut your cravings and get the vitamins and minerals your body needs to help you be healthy from the inside out.

EXERCISE PROGRAM OF YOUR CHOICE: 1 (one) year membership to Beachbody on Demand with access to unlimited online streaming of over 40 of the most popular workout programs, including bonus workouts, content nutrition plans and exclusive trainer only content. Plus immediate access to any new workout program released during the year by Beachbody.

FOUR 30 MINUTE LIVE GROUP TRAININGS: webinar style with Q&A following. Calls are recorded.
             
SUPPLEMENTARY MATERIALS: Guides, workbooks, tutorials, and even example so that you know what to do and how to put all the pieces together.

ACCESS TO MY EXCLUSIVE GROUP: Private FB group. This gives you access to me to ask questions, support, daily motivation and accountability, request feedback, etc.


YOUR INVESTMENT:
$199 $160!!!! PRICE HAS BEEN REDUCED FOR A 20% discount for a limited time only! CLICK HERE TO ORDER Beachbody All Access Annual Pass giving you unlimited access to Beachbody on Demand online streaming, your first 30 day supply of Shakeology, and the nutrition fix color coded containers to help with portion control and eating the right foods for your body. Plus you get access to my exclusive group, me as your coach and mentor. 1:1 support. Daily motivation and accountability. Guide, workbook, tools,  Community of people going through the process just like you.

HOW TO JOIN: 
CLICK HERE to order your Beachbody on Demand and Shakeology and I will personally send you the link to join the private Facebook group and program information.

Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Don't forget to follow me on INSTAGRAM and FACEBOOK!

Tuesday, March 21, 2017

Homemade Flavored Popcorn Recipes

Friday nights have become our pizza and movie nights. Generally we set up a picnic in front of our TV and enjoy our dinner right on the floor. To go along with our movie night we typically get movie theater style candy and kettle corn or buttered popcorn to enjoy. But why not make the popcorn into candy too? We usually use microwave popcorn to make things easier on us, because you just pop it in the microwave and it's done in a flash. Or check out SkinnyPop Popcorn. Pre-popped popcorn made with just popcorn, sunflower oil and salt.

We decided to spice things up and try our own flavored popcorn. Check out the follow 3 recipes to meet your savory, sweet and healthy needs with a Shakeology inspired recipe. Get your healthy on with Chocolate Shakeology. With 70 superfoods, chalk full of probiotics, pre-biotics, healthy enzymes, vitamins and minerals, it is the one daily shake that I love and trust my health to)

1 bag Popped corn
1 tsp or more Homemade Fajita Seasoning (see below for recipe)

Once popcorn is popped, immediately sprinkle with seasoning. A little or a lot. Your choice.
Stir to lightly coat your popcorn.

Fajita Seasoning: (great for chicken, rice and veggies too!)


Ingredients:
¼ cup Chili Powder
2 tablespoons Sea Salt
2 tablespoons Paprika
1 tablespoon Onion Powder
1 tablespoon Garlic Powder
1 teaspoon Cayenne Powder (optional)
1 tablespoon Cumin Powder

Combine in a cute little spice container and use when you need it!


1 bag popped corn
5 oz chopped dark chocolate

Pop corn and lay out on a tinfoil or parchment paper lined cookie sheet. 
Pick out and throw away all un-popped corn kernels. Set tray with usable popcorn aside. 
Add 1 inch of water to a medium saucepan or pot and bring to a very gentle simmer.
Place a heat-safe bowl on top of the pot so that the bottom of the bowl is not touching the water.
Add the chopped chocolate to the bowl and stir occasionally with a spatula until smooth and melted. 
Drizzle melted chocolate over popcorn
Let cool in fridge for 5 minutes until set.
Break apart and enjoy!

1 bag popped corn
2 Tbsp chocolate Shakeology powder

Pop corn and pour into a bowl
Sprinkle with Shakeology powder while popcorn is still hot. 
Stir to lightly coat your popcorn.
Enjoy! 

In the end Collin loved the Chocolate Shakeology Dusted Popcorn. Mason and Matt loved the Melted Chocolate Drizzle Popcorn. And I loved the Southwestern Style Popcorn! 

outtakes: Cause when there is melted chocolate around, you gotta lick the spatula! 
Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Don't forget to follow me on INSTAGRAM and FACEBOOK!

Monday, March 20, 2017

Tips To Combat Emotional Eating

I am an emotional eater. Always have been. And it is something that I have learned to live with. It will never go away. But what I have gained over the past couple of years is HOW to manage my emotional eating so that I am not a victim to it anymore and so I can choose when I want to eat a sweet treat vs I have to eat it to help me feel better. 

Even just a few years ago while I was going through what became my second miscarriage, I was eating my feelings. Any news I got regarding that pregnancy, every couple of days after a blood draw, I would go and get an ice cream cone in a waffle cone from a local shop. In just 7 weeks I gained 15 pounds. From ice cream and not caring what I was putting into my body, even though I was pregnant. I wanted ice cream. So I ate it. But that miscarriage was really the turning point for me. Because a couple weeks after that miscarriage, I joined the gym. And a couple weeks after that I signed up for my first 5k race. And a week after that I participated in my first 5k race and met Janet who is now one of my closest friend and helped inspire me to be a coach! 
If you struggle with emotional eating. YOU ARE NOT ALONE! And it will take time to overcome it and learn to handle it. And just like any addict, you have to learn to live with it every day and ultimately make better choices when you have a "emotion" type of day that triggers a binge attack.

This lesson is coming straight from my 30 Days To A Healthy Lifestyle Change Program workbook in Week 3! Which is all about making a healthy mindset change! Check it out and get a sneak peek into my workbook!

As you begin to improve your health your emotions will also improve, but that doesn’t mean you're going to be free an clear from emotional eating. It may still pop up no matter how many improvements you’ve been making. 

The next time you find yourself trying to feed your emotions, take these steps instead. Ask yourself: 

What emotion am I trying to feed? 
Am I bored? 
Am I Stressed? 
Am I Angry? 

It’s ok to have these feelings. Sit with them and acknowledge them. But the goal is to make healthy swaps and learn the steps to help you not fall into the same unhealthy mental pattern you have been in. 

Ask yourself:

What is your biggest trigger for emotional eating? 

What action steps can you make right now that will help the situation causing your distress? 

Next, find something else to fill that void…Here are some ideas to try:



  • go for a walk
  • call a friend
  • workout
  • take a bubble bath
  • light some candles
  • create a dream board or vision board
  • revisit your goals
  • read a book
  • get lost on Pinterest
  • meditate
  • go for a pedicure
  • do yoga
  • google motivational quotes
  • pick out your goal outfit to reward yourself with at the end of this challenge
  • watch a funny movie
  • write in your journal
  • look up new healthy recipes
  • write a thank you note to someone who made your day
  • reconnect with an old friend on Facebook
  • clean your house
  • window shop at the mall



Make a list RIGHT NOW of 10 things you can do to help fight against emotional eating. And the next time you are having a hard day, pull out this list and try out a few of the ideas on it. Make a note if it worked or not. And keep adding to the list of new things you can do to help you next time when you need it.

Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Don't forget to follow me on INSTAGRAM and FACEBOOK!

Friday, March 17, 2017

Biggest Loser Pancakes

Who watched The Biggest Loser? A HUGE component to what the contestants are doing to make their amazing transformations is they are totally changing the way they eat. Because really, if you want to lose weight, look at what you are eating! Want to try one of their breakfast recipes? Check out this easy recipe for healthier pancakes using oatmeal and egg whites.

BIGGEST LOSER PANCAKES

Ingredients: 
6 egg whites
1 cup rolled oats, uncooked
1 cup cottage cheese
2 teaspoons sugar
1 teaspoon cinnamon
1 teaspoon vanilla

Directions: 
In a blender, blend all ingredients until smooth. Heat a griddle or large non-stick skillet over medium-low heat. Spray with non-stick cooking spray. For each pancake pour 1.4 cup of batter onto skillet. Flip when they start to bubble.
Cook until golden brown.
Repeat with remaining batches spraying pan as needed.
Makes aprox. 10 pancakes

Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Don't forget to follow me on INSTAGRAM and FACEBOOK!

Tuesday, March 14, 2017

Mom and Baby Workout Tips

I'm a busy mom of 3 kids. And with a 2 year old and 5 month home with me full time, and the 5 year old at school. I have to plan ahead of time when I will get my workouts in. My prime time right now is when I put my 2 youngest down for mommy quiet time somewhere between 12:30 and 1:30pm. But not every day goes to plan. And I have to get creative. This past weekend, little miss Elyse decided she didn't want to nap as long as we had intended. And with a late workout time and early nap wake up...I was left with exercising with her. And it proved to be very entertaining for both of us. She had fun watching me go back and forth, and you can see it in the video. She loved being part of my routine and "flying"! As hard as it is to exercise with a baby, and find that time just for us moms, sometimes we don't get it. That doesn't mean you don't exercise. That means you just include them with you. Take a peek at our workout below doing 21 Day Fix Lower Fix! 

 

6 Tips For Working Out With Baby
1) Slow down at watch your baby. Some moves you might have to slow down for the safety of your baby, or to help them not puke all over you. If you are going up and down, and you just fed them then you might end up covered in milk. Just slow down just a hair and watch your baby's cues. 

2) Be safe. Be sure to always properly support your baby. Try not to do anything too difficult or unbalanced. If you struggle with balancing prior to holding your baby, best not to do a balance move, like a split squat, until you are more comfortable.

3) Use proper form. Don't lose your form because you are holding your baby. Feel your body as you are doing the move. If you feel like you are losing form to compensate holding your baby, try doing the same move but with your baby on the floor or in a safe place near you.
4) Play games with your baby. Babies love peek-a-boo. Try to make it fun and interesting for them. Talk to them. Count in a silly voice. Let them feel involved. Especially if they are watching you. 

5) Switch up what you are doing. Go from holding your baby, to them on the floor in front of you, then in a swing, then back to holding and so forth. You don't have to hold your baby the whole time, unless you want to.

6) Above all, have fun. Let them see you laugh, and enjoy it. Because you are instilling in to them, even at a young age, a love and desire to exercise. Be the example to them. Even as they continue to grow! 
Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Don't forget to follow me on INSTAGRAM and FACEBOOK!

Monday, March 13, 2017

GET OFF THE SCALE! Why You Need To Stop Weighing Yourself

This comparison just goes to show that the scale doesn't matter. 2008, before babies to now, after 6 pregnancies, and 3 babies. I weigh 1 pound heavier now than I did in 2008, but look totally different. I feel totally different too. It isn't the angle. I finally feel confident in my own skin. In 2008, I was so depressed about not being able to get pregnant. I was hiding my emotions and eating whatever I could because I just didn't care.
Our 2 Disney Cruises. Both times cropping my belly out of the photo because I was so embarrassed about how I looked.
In most of my pictures I cropped myself to hide my belly. To modify how I look. So I don't have many full length pictures of me at my heaviest without children. I hated how I looked. These are some of my favorite memories from trips and I despised how I looked. Now...I am so proud of how I look.
After our second Disney cruise it still took another 2 years before I finally decided to start working on me. I found a trainer, supporter, and started to excessively exercise to lose weight. Thus started my first step into who I am now as a coach and mentor! Now, I have learned it takes 30 minutes of effective exercise and healthy choices with what I am eating 80% of the time.

I have been there. Stuck, frustrated, depressed because I didn't think there was a way out. But now, after years! I finally feel like I found the answer. Daily super dense nutrition, using Shakeology, to help me control my cravings, work as my multivitamin probiotics and enzymes combined with only 30 minutes of effective exercise and I am feeling better than ever. Strong and proud of who I am and how I look, even though I am 241 pounds. I want the same for you! All it takes is to decide you are ready to begin. Let's chat if you are ready to start the first step in your healthy lifestyle change!

Want more daily motivation and inspiration? 
Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Don't forget to follow me on INSTAGRAM and FACEBOOK!

Saturday, March 11, 2017

Goal Setting For Success Group


There is still time to join my #goaldigger group! Imagine setting goals over the next 3 weeks and finally using a system that helps you reach those goals! This IS step 4 in a healthy lifestyle change. Goal Setting For Success.

WHAT WE ARE COVERING: 
Weekly Goal setting. Finding goals that you want to crush and build on over the course of the month.

SUPPLEMENTARY MATERIALS: 
Guides, workbooks, tips, and tools to help you stay on track, daily motivation and accountability. One on One support from me. Community support.

ACCESS TO MY EXCLUSIVE FACEBOOK GROUP: 
Private FB group. This gives you access to me to ask questions, request feedback, etc. I'll be active in this group DAILY. Weekly LIVE videos.
YOUR INVESTMENT: 
Option 1:
Beachbody On Demand Annual All Access Pass Bundle with Shakeology and color coded nutrition containers: $199
---INCLUDES: Access to over 40 full workout programs and hundreds of exercises to chose from for an entire year, all of their nutrition guides, trainer tips, bonus and any new workout program released. First 30 day supply of Shakeology in your choice of flavors (chocolate, strawberry, vanilla, cafe latte, vegan chocolate, vegan tropical strawberry) Color coded nutrition fix container system. 

Option 2: 
Beachbody On Demand Annual All Access Pass Standalone: $99.95
---INCLUDES: Access to over 40 full workout programs and hundreds of exercises to chose from for an entire year, all of their nutrition guides, trainer tips, bonus and any new workout program released.
 TO ORDER choose the standalone plan: Beachbody On Demand Standalone Annual All Access Pass

Both options will get you lifetime access in my exclusive group and access to content I release for it. Me as your coach with one on one support, email support any time.

** ACT NOW **
First 5 people to order by Sunday evening, March 12, 2017, by 11:59pm, will receive a 30 minute 1:1 goal strategy session with me to get you started for success.

Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Don't forget to follow me on INSTAGRAM and FACEBOOK!

Thursday, March 9, 2017

Elyse Cheyenne: 5 Months

 I don't want to be writing another one of these because that means she is growing up. Getting older. And it is going by way too quickly. I love having a little baby in the house, and Elyse is such a great little baby! Boy howdy this month has been the month of growth, she had her 3 month growth spurt a month late, and PERSONALITY! Girlfriend has quite the fun personality. She is mostly serious but now she is starting to giggle and laugh and it is the cutest thing! And notice this month, her main pictures with the quilt made by my mom, she is all smiles and giggles!

 STATS: 
~13 pounds. (Matt weighed her on the scale with him.)

She still loves to watch her brothers and is actually starting to try to move and get up on her knees. She isn't officially up on her knees but you can see she is trying to figure it out. Before we know it, she is going to be hot on their heels chasing after them! Which of course they will love! She still won't roll from back to front. She likes to chill on her tummy and watch more than anything. 


And let's just talk about the fact of how much of a daddy's girl she is. She prefers to be held by him when he is home. She just relaxes into him. When he is home, I am just the food source to her. But daddy. She loves her daddy! Most of the pictures at her "watch me grow" session of her smiling are because of Matt because she was all eyes for him! And Matt just soaks it all up. He will deny how much he loves it if you ask him but man, he is a sucker for her! Which he should be! 

Ready for picture overload? Here are some of my faves from this past month. Have fun!







Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Don't forget to follow me on INSTAGRAM and FACEBOOK!

Tuesday, March 7, 2017

Fitness Goals Require Patience


For years I would look for the latest fad diet to get me quick results. Diets that promised me, in just 2 weeks you will lose X amount of weight. The fat will just melt off. Eat 500 calories and you will lose X amount of weight. Exercise for X amount of hours and you will lose weight.

And I still hear it today from friends and customers. "I wasn't seeing any change..." or "I gained weight, this isn't working!" and before they have a chance for their body to change, they stop. DON'T STOP! You have to give your body time to realize what the crap you are doing to help it. It takes time for your body to detox, and get the crap out of your system. If you are exercising you are strengthening your muscles and they will start to grow before they start to lean out. It takes time. BE PATIENT! 
A lifestyle change isn't about the latest fad diet. Quick fix or fast results. This is about finding a true change that works for you. This week I'm sharing my 5 Simple Steps to a lasting healthy lifestyle change to help. Some things that I do, might not work for you. But others might work. that is why we are all working together because it takes support and a team. Because we all want the same thing. To feel better inside and out. Look better. And BE HEALTHIER! But always remember to be patient! True change takes time to show you how it is truly working! Ready to join the party? CLICK HERE for the link to join AFTER you sign up to get your FREE GIFT from me! Link is provided to send the request to join my Private community. You are worth it to not give up. To reach your goals! 

Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Don't forget to follow me on INSTAGRAM and FACEBOOK!

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