Healthy Flourless Vegan Fudge Brownies

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Who doesn't love desserts??? I do. Oh you know I do! But...what if you could have a healthier option to the desserts that you love? Check out the full recipe for this GENIUS Flourless Fudge Brownie recipe by The Big Man's World HERE!

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Summer House Project: Board and Batten Wainscoting Project

This summer was a busy one, and it isn't even over yet. It started in May, with a couple of painting projects (the half bath and the toilet room in our bath that I never did 2 years ago) Then I decided I was ready to take on the biggie project. To finally make our house unique and not be a cookie cutter. Most of the houses on my street are this same model as ours and honestly, when we do have to move because as some point we probably will have to for Matt's job. I want my house to stand out from the rest. AND I want to enjoy it too! No more of this... What if we have to move soon, delaying project after project. So...Project No More Cookie Cutter, Commenced. 

June 21 installation began on our extra tall Board and Batten Wainscoting. The before isn't that bad. It's a nice open foyer and entry way.

Before

Our amazing woodwork contractor was a genius about how he built these. It was unlike anything I saw on any tutorial. He built each section AT HOME, then brought it here and installed it in one giant piece. That way the installation was actually secured into studs. Also, no glue or individual nailing of each board into the wall. And it is solid as a rock! So if, for whatever reason, the next people don't like the trim work, it can easily be removed without massive damage to the drywall behind.

Next came the painting of the boards in the foyer. It was a paint to paint and I thought at first that it was actually coming out blue because the white was so white, it played tricks on my eyes. And to mimic that it was all wood and not just wood trim and drywall, I dry brushed over the top with a paint brush to give it the same look as the wood pieces.

The same weekend that I painted the white trim work, I also decided to paint the boy's bathrooms. With Collin potty training soon, I figured it was time to get some scrubbable paint behind the toilet since it will be more than one "hose" aiming...and probably missing. I used leftover paint I had from other projects and didn't have to buy any new paint to complete this. The color is Benjamin Moore's Buxton Blue.

I  also got the prints on Etsy from 7 Wonders Design. Aren't they so cute!?! She was amazing to work with by the way. I ordered the more subdued colors at first and noticed I picked the wrong ones. Sent her a message and she changed up the order for me! Highly recommend her and she has AMAZING stuff for all over the house! Frames are from Target.

Next was phase 2. The stairwell. I already had chair rail in the stairwell, and thought it would be a nice touch to extend the board and batten up the stairs. Little did I know it would be a bit of a pain in the butt. Figuring out how to do the angle and get it to line up with the top landing and bottom landing. Yeah, gotta love geometry and such! Since we have a U shaped stairwell it was a little difficult but got it figured out. Our contractor did the same thing. He built the pieces at home and installed them when he got here. Yeah, he is that good!

You can see the lighting difference between the entry way and the family room at the back. Our old lights cast more of a yellow tone, the new lights don't! 

Phase 3...PAINTING! Since our contractor was already here, I asked if he could paint the hard to reach areas for me. So he painted the upstairs stairwell, and the downstairs stairwell, and also above my cabinets in the kitchen (I will be finishing that and the adjacent family room sometime next month) then I painted the rest. The upstairs hallway, the entryway, foyer and garage entry area. It was a multi-day project but I got it done. I used Benjamin Moore's Revere Pewter for the color. It is a "greige" grey/beige. In some ways it looks beige and in others it looks grey. I love it! Very cool color.

 I still need to decorate, debating on using the rug still or not. I will probably get a small bench to put in the area for my students to leave their shoes at when they are here for lessons (no more standing and balancing to get shoes on), and thought about putting little 3M hooks on the wall for a drop zone after school. I need to pick up more frames, because I have plenty of family pictures to put up on that rail. Love my new display area! The quilt that was hanging there before is still my favorite and will still be displayed but down in the basement adding more color down there in the kids area!

Check out this before and after of the painting and board and batten. Plus I got new lighting in our house. Splurged for the GE HD REVIVE LED lights on the main level and upstairs hallway. (and half bath and boys bathroom) Gives a truer color and I think it will help better with my videos. What do you think?

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Know Your Body Type To Help You Lose Weight

Your diet is the ultimate factor in whether or not you:

• gain fat
• lose fat
• gain definition
• lose definition
• lose muscle mass
• gain muscle mass
• stay the same

1. Figure out your goals

Do you want to gain muscle mass or bulk up? Do you want to have more fat loss? Or do you want to just maintain how you are now, or lean out?

2. Figure out your body type

According to BodyBuilding.com,  "Each body type or combination of body types will have a different reaction to various macronutrient ratios."

Ectomorph

An ectomorph is best described as slender. Characteristically, they have delicate bone structure, small shoulders and chest, and a fast metabolism. Ectomorphs are the classic "hardgainers." They find it hard to gain weight and put on mass.

On the plus side, it's easy for them to get lean. They tend to require a greater percentage of carbohydrates to prevent muscle catabolism, as well as a higher calorie intake overall.

Mesomorph

A mesomorph is someone who trends toward being muscular. They're often strong, athletic hard-body types with well-defined muscles, broad shoulders, and dense bone structure. Mesomorphs generally have little trouble gaining muscle or losing fat, though they will put on fat more readily than ectomorphs.

They can handle a moderate level of carbs due to their ample capacity to store muscle glycogen. Weight gain will happen, however, if carbs and calories are overly high. No body type is immune to a bad diet!

Endomorph

The endomorph is best described as soft. They typically have a round or pear-shaped body, shorter limbs, a stocky build, and a slower metabolism.

Endomorphs can put on a lot of muscle, but they also tend to carry more adipose tissue and thus have a greater propensity to store fat. Because excess carbohydrates in the endomorph's diet end up as fat, a high carbohydrate intake will make it difficult for them to get lean or lose weight.

3. Eating Ratio

IIFYM (If It Fits Your Macros) and Flexible Dieting is a different way to count what you are eating and how much to eat. "Notice that fat never goes below 15 percent of total calories on any of the charts. Since hormones are constructed from cholesterol and other fat molecules, getting any less than that can actually suppress normal hormone levels. This also has a negative effect on the bodily functions driven by those hormones, including growth and development, metabolism, reproduction, and mood. Low fat intake can also impair absorption of the fat-soluble vitamins A, D, E, and K. Even worse, not getting enough essential fatty acids can increase your risk of colon cancer, breast cancer, and prostate cancer." You will need a food scale ( I personally have the Ozri Pronto Digital Kitchen and Food scale in red) to track your intake to make sure you are getting the right amounts and MyFitnessPal also can track them for you as well! 

You can also use a macronutrient calculator to help you know which ratio you fall in to help you reach your fitness goals. Or check out Fitness Crest. They explain how you can count your macros yourself based on your exercise level and goals.

Notice how some of the proteins and fats cross colors. That is because you have Carb sources, carbs and protein sources, protein sources, protein and fat sources and fat sources so the foods that over lap will have to be calculated between the two. MyFitnessPal does it all for you! 

Fats to eat divided in their type of fat: 

Monounsaturated Fats: 

• avocados 
• egg yolks 
• olives
• nuts
• peanut butter
• canola oil
• olive oil
• high-oleic sunflower oil

Medium-chain triglycerides-

• coconut oil

Omega-3 fatty acids-

• salmon, and other fish
• grass-fed beef
• chia seeds
• ground flax seeds
• soybeans
• tofu
• edamame
• beans
• wild rice
• walnuts

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!

Bell Pepper Nachos

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Are you trying to cut carbs? Or love Nachos, but need a "healthier version" to serve at your next get together? Check out these Bell Pepper Nachos to enjoy! Straight from the new Shift Shop Recipe Book! Ready to join my Shift Shop Exclusive test group and get this recipe and more? CLICK HERE to order and I will personally get in contact with you to get you added to the group!

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!

Exercising With Your Kids

As hard as exercising with your kids can be, it can also be one of the most beneficial things you can do for them. Not only are you teaching them that exercising is fun, or can be fun, especially if you make it a game, that it is good for your body and you are teaching them the importance of doing things that are hard and not stopping.

Who thinks exercise is easy??? If it is, then it's time to bump up what you are doing. Exercise is meant to challenge your body and mind. Think about it. How accomplished do you feel after a workout that you struggled with. One that you wanted to quit, but you didn't. You are teaching your kids that no matter how hard things get you keep going. That is what counts. That is what matters.

Remember, that you are setting the example for the future generation. With so many electronics that kids have access too they are so much less active than 2 decades ago. 1 in 3 kids is obese. There are so many ways to become more active with your kids. There is a whole channel on Beachbody On Demand with workouts for kids. And there is a brand new program to be released this year with a focus for kids as well. Want more info about the new workout program to be released later this year? Send me an email or message on Facebook and let's chat! 

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!

No Short Cuts In Weight loss

Sadly there are no short cuts to getting in better physical health and fitness shape. You have to work for it. There are tools out there to help aid you, like free workouts on Youtube, Shakeology, online coaches and support systems, but there is no magic pill out there to do the work for you. Even those who get weight loss surgery. They have to work to lose weight, to keep it off and to stay healthy.

Use the tools you have access to help you: 

Support
Motivation
Programs
Nutrition plans
Shakeology
Changing your mindset on food
Exercising daily
Cutting out eating dessert every night
Less carbs
Eat Healthier options, whole foods and not packaged foods
More veggies (not really a sacrifice but it could be to some, especially if they don't like veggies)

Don't know where to get support or motivation, workout programs or nutrition plans? Join my FREE ONLINE COMMUNITY, ORDER your All Access Pass to Beachbody On Demand or EMAIL me! 

Make the sacrifices or hard choices that are necessary to get your results:

REMEMBER to think about your end goal. What you want to accomplish. The harder it seems the more you need to think about 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!

How To Stop Yo-Yo Dieting

Starting a new workout program / nutrition plan / lifestyle change is HARD. But staying on track is even harder! Being aware of the common pitfalls that happen while on your new change is what is going to help you STOP giving up and stay on track! Take it from this ginger, who was in constant yo-yo mode up until a few years ago. These are what I learned!

STOP DIETING! 
Diets don't work. At all. They are meant to be temporary but what often happens is that weight is lost so quickly, then old habits eating starts right at the end of the diet, or binge attack or whatever causes the diet to finish. Diets often are reduced calories or cutting out whole food groups. Our bodies need protein, carbs, fruit, veggies, healthy fats to function. If it leaves you hungry, or craving foods, it isn't the right kind of diet!

Day 3 and week 3 of your lifestyle change are the HARDEST! 
If you can get past day 3 then you are going to rock your results for the first couple of weeks. Then hits week 3. You start to get bored of the same "healthy foods". You start to think that cheating now won't hurt you. Excuses start to come it. But if you can make it past week 3 you have developed a habit. It will start to feel funny if you don't exercise. Your body won't feel right if you feed too many sweets. But you have to stand firm. Follow your nutrition, follow your workout program.

Trust your program
Too many times a program is started, it's hard, or results aren't seen fast enough and then "the program sucks! It doesn't work!" Couple of things. Was the nutrition plan followed that came with the workout program? Was every workout done as they said, or some missed, or were the moves done with little effort. Follow the program materials for the program itself. The nutrition plan goes along with that specific program. The workouts are designed and arranged in such a way to help you reach your goals. You just have to follow it very closely to get the amazing results you want.  I use unlimited online streaming for my workouts and the service also includes the program workout calendar and the complete nutrition guide (for every program on there, over 34 full programs!) No more guess work. And tons of healthy foods to keep me on track!

Don't Give Up Too Soon
This goes along with the previous tip but don't give up too soon. Some programs are 12 weeks long. And results won't be seen until closer to that point. It actually can take some time for your body to burn enough fat to start toning up and making muscle grow and be visible. Give the program you time and it will give you the results.

Daily Positive Affirmations or Mantras
Use a daily positive affirmation or mantra to keep you on track. By having a phrase or saying in your head all day, it will help you keep focused with the eye on the prize. Here are a couple of my favorite:
"You are tougher than you think"
"When you feel like stopping, do one more"
"Best revenge on anyone is looking amazing!"
"If you want it bad enough, you have to be willing to fight for it."
"Nothing worth having comes easily"
"If you're tired of starting over, stop giving up."

Love Yourself Through The Journey
There are times where you are going to be so pissed at your body. For gaining weight. For not being able to do that back bend (just kidding) But all joking aside. I get so frustrated when my size hinders me from actaully performing an exercise as easily as it should. I know I could do a move, but my size literally stops me from doing it. Just folding over in yoga, I can't go as deep into the stretch as I want because my belly fat actually stops me. In Shift Shop, I literally couldn't kick my butt because my legs are too think for my foot to make physical contact with when kicking backwards. It is so easy to get down on yourself. To think bad thoughts. And wish it was so much easier. IT WILL BE! you stick with your program and it will get easier. You keep doing it. And freaking love yourself hard through it. After my workout today I thanked my body for how strong my legs are. For supporting my body every step of the way, for training and completing a half marathon. For having 3 babies. Our bodies are amazing. It is just going to take time for me to get my body exactly how I imagine it. Strong, defined.

Are you ready to reach your results? Join my exclusive SHIFT SHOP TEST GROUP to break through your plateau and get you one step closer to your results! Begins August 7. CLICK HERE to order and join and I will get in contact with you to get started right and more info!

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!

All About The Shift Shop

WHAT IS SHIFT SHOP?
It's a 3 week ramp up fitness program consisting of strength and cardio agility workouts. They are challenging but anyone can do it since there is a modifier for every single move! The strength workouts are either body weight or using a set of dumbbells. The cardio workouts use the Beachbody Agility Markers as targets to help improve reflexes and coordination. One of the coolest and best things, the nutrition plan is laid out for you with a weekly meal plan and grocery list. How the nutrition plan works for you is that each week you decrease how  many carbs you are eating. Not only to test your resolve and to push you but to rethink your relationship with "comfort" food.

HOW DO THE WORKOUTS WORK? 
Week 1 the workouts are all 25 minutes long. Week 2 the workouts increase to 35 minutes and by week 3 the workouts are 45 minutes. Don't let that scare you, the length or intensity, because remember there is a modifier for every move, keeping it safe for any fitness level to do.

AGILITY TRAINING:
What is agility training? Agility training is movement. You move a lot during the workouts. Using the Beachbody Agility Markers you move forward, backwards and side to side, up and down. This tests your coordination and helps your body to become more stable too. First time I tried Shift Shop I struggled with moves that went backwards. Like hopping backwards. Sounds simple enough, but it isn't because I'm not used to doing it.

WILL IT CHALLENGE ME:
Yep! Both mentally and physically. The moves in Shift Shop will make you work, which is a good thing. And the nutrition will also challenge you because it is probably different than you have ever done before. It starts from pure beginner and the more advanced you are, the faster you go, or heavier weights you use.

WHAT MAKES THIS DIFFERENT THAN OTHER BEACHBODY PROGRAMS?
If you have done a ton of other workout programs, I get it. This just seems like another program. But Shift Shop is so unique in its design with the ramp up of exercise length and the decrease in carbs to help you reach your goals. If you are brand new to exercise this will be a great start because the moves are similar to every day moves you do at home, well most of them. It will increase your response rates, when kids are throwing toys at your head. It will help you feel stronger cleaning up after them. For intermediate and advanced. Let's say you hit a plateau. This is the perfect plateau buster because of the ramp up and decrease in carbs. Plus it is only 21 days long. A great short program that works well between programs.

Are you ready to reach your results? Join my exclusive SHIFT SHOP TEST GROUP to break through your plateau and get you one step closer to your results! PREP WEEK BEGINS AUGUST 1, Workout week Begins August 7. CLICK HERE to order and join my group and I will get in contact with you to get started right and more info!

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!

Easy Smoothies For Kids

It's been a very busy month! But one that has been so eventful. We are at the point where my pickiest eater is finally seeing the value in eating healthy whole foods over sugary sweets.

I made this amazing Kit Kat and M&M cake for his birthday, he just turned 6, and he said that it had too much sugar in it. TOO MUCH SUGAR! What 6 year old says that?!? Well, apparently mine. But the reason why, is that I have really tried hard to cut back on the amount of sugar these kids are getting. So along with Mason finally realizing that it is okay to eat things in moderation I will say that he is so excited to try out the new daily smoothie for kids. Some are calling it the Shakeology for kids. Daily Sunshine is NOW AVAILABLE! 

How important is your kids health to you? This is a game changer to help end the childhood obesity epidemic. 

I am so excited for this you guys! Collin, my 3 year old, will drink half my Shakeology if I let him, but because he doesn't drink all of it, he isn't getting all the benefits that Shakeology has to offer. How would you feel about an healthy shake for your kids, that is actually good for them and has real ingredients that you can pronounce and know what they are! Ingredients that help to fill in the gaps that they are missing in their limited nutrition intake. Daily Sunshine is pediatrician approved and is made with organic fruits and vegetables, organic pea protein, and healthy fats, and has 3 grams of fiber, probiotics vitamins C & E, calcium, and vitamin D. It's gluten free, soy free, dairy free and GMO free. Available in 2 flavors: Strawberry Banana and Chocolate. Just add water and shake, and it is ready to go! I just ordered ours LAST NIGHT and the kids can't wait to get them, especially my pickiest eater, Mason, who generally eats, Kosher hot dogs, cereal, pb&jelly sandwiches, pizza but only cheese, and grapes. Heaven forbid I put veggies anywhere near him. HE FREAKS OUT! But even he is excited and asking me every day, since I told him about it, when it will arrive!

Curious about Daily Sunshine? 

ORDER A SAMPLER! Click here to check it out!
Or get a full 30 day supply!
Questions? Send me a message on FACEBOOK or email me and let's chat about it!

And guess what, the same 30 day, bottom of the bag guarantee is on Daily Sunshine just like Shakeology. If you get to the bottom of the 30 day bag and don't like it, then you can get your money back!

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!

Happy 6th Birthday Mason

 My oldest and aspiring blackbelt leader turned 6 years old yesterday. Kid is getting so big. I remember everyone telling me when he was first born that the time was going to go by so quickly and IT DID! I don't think he is big enough to do some things sometimes, like the big water slides, but he is. It is time that I start accepting that my baby is now a big boy!

Mason just got his new belt. He is officially a white belt with Superior Martial Arts

For Mason's birthday we celebrated early by going to a local water park. Massanutten. THE BOYS HAD A BLAST! They were running all over the place all over the main melt down structure. Even Collin was going on the bigger kid slides. No one could tell him no. (he does need to learn to wait his turn though) Elyse and I chilled in the baby 1 ft deep pool and watched Mason and Collin have fun and daddy try and keep up! At the end of the day, Mace and I went down the super big kid body slides and tube slides. Again, me internally freaking out because he wasn't big enough. "what if he fell out!" But we both were screaming, laughing and I think it was one of the best times we have had! Makes us so excited for our upcoming Disney trip! 

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For Mason's birthday we set up a slip n slide by H2OGO! Double Water Slide Bestway! It is perfect for our big hill out back and the boys had a BLAST! 

I found this Kit Kat and M&M cake design, months ago on Pinterest, and he wanted it! It is all he has been talking about for months. So to finally see it, in real life, he was excited. But...dude only took a couple bites and decided that "it has too much sugar!" All that work for 2 bites from the birthday boy. I am pretty happy though that he realized that it was a sugar overload which means I am doing something right with teaching him things in moderation! Elyse sure enjoyed it though! 

To make the cake it is pretty self explanatory. Make your favorite cake, whatever flavor. Mason decided on Chocolate cake, with confetti frosting between the layers and chocolate frosting. Once cake is frosted place the Kit Kats around the edge and fill with mini M&M's. I made 2 8x8 cakes, cut each in half to make a 4 layer cake. And it took 38 Kit Kat's to circle the cake and 1 bag of mini M&M's. Don't need big pieces of it as it is super rich! 

Happiest of happy birthdays to my big boy Mason! I am so excited to see what this next year brings for him! 

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!