New and Exciting!

Hey!!!  Check it out!  I added a new page above called New and Exciting!  ^^^^^^

This is where I will post some exciting announcements that you might be interested in viewing...so what are you waiting for...go click on it and check it out! 

Giving Thanks for Healthy Options...

Thanksgiving is a fantastic meal...I mean turkey, stuffing, mashed potatoes, sweet potato casserole, squash casserole, green bean casserole...stuff my gut casserole...I feel kind of gross already! Ha!

I mean really, I do love Thanksgiving and it is just one meal - which won't break you, but you may just feel kind of icky the rest of the day.  And then there are the left-overs...which, that might break you.

So, this Thanksgiving, why not swap out a casserole for a healthier option...or just add a healthier option.  Adding some variety might liven up your Thanksgiving meal from the typical casseroles and might end up being a huge hit!  

Here is a Autumn salad recipe that will tickle taste buds and feel pretty good in your belly. Plus if you serve it with the dressing on the side, it would make a great left-over meal for lunch. :)

AUTUMN SALAD WITH CINNAMON CRANBERRY VINAIGRETTE

PREP TIME: 10 to 15 mins COOK TIME: 35 to 45 mins SERVES: 4 to 6

INGREDIENTS

Use organic ingredients where possible.

AUTUMN

SALAD:

7 to 8 cups packed baby spinach

2 cups sweet potatoes, scrubbed and chopped (peeled, if desired)

1 butternut squash, peeled and chopped (about 2 1⁄2 cups)

2 tablespoons olive oil

A pinch of salt

1 cup apple slices (any mild, sweet variety)

1 cup pear slices (any variety)

1⁄2 cup toasted pecans (*see directions for toasting)

1⁄2 cup Feta cheese

CINNAMON CRANBERRY DRESSING:

1⁄2 cup olive oil

1⁄3 cup cranberries, fresh or frozen (if frozen, defrost until soft)

3 tablespoons apple cider vinegar

1 tablespoon honey

1⁄2 teaspoon Cinnamon

A pinch of salt

DIRECTIONS

FOR THE SALAD:

Preheat oven to 425 degrees.

On a greased baking sheet, place the sweet potatoes and butternut squash, then sprinkle with salt and toss with olive oil.

Roast the sweet potatoes and butternut squash for 20 to 30 minutes, until soft with slightly crispy corners.

Remove from oven and allow to cool.

In a large salad bowl, combine all ingredients and gently toss, being careful not to bruise the pears.

FOR THE DRESSING:

In a high-speed blender, combine all ingredients and pulse for about 60 seconds, until mixture is creamy and smooth.

Pour salad dressing over the salad until lightly dressed.

If you have leftover dressing, store in an air-tight container in the refrigerator for up to 7 days.

*FOR THE TOASTED PECANS:

Preheat oven to 350 degrees.

In a greased skillet, scatter pecans in a single layer.

Bake pecans in oven for 15 minutes, checking on them after about 7 minutes, until well toasted and fragrant.

Allow to cool before adding to salad.

Thanksgiving Day Meal Swap

Ahhhhh, I can smell the Turkey already...can you?

Thanksgiving dinner is so yummy, I really start craving all the carbs right around October. But while I love the carbs, I hate the overloaded and bloated feeling I get after stuffing myself full of the carbs.

Here is a recipe you can try this year - replace the regular mashed potatoes for mashed sweet potatoes!  YUM YUM!

Sweet potatoes are loaded with nutrition and make deliciously sweet and creamy mashed potatoes. Plus, they look more festive than russet potatoes with their bright orange color! The coconut milk in this recipe makes the side dish extra special.

Total Time: 35 min.

Prep Time: 15 min.

Cooking Time: 20 min.

Yield: 6 servings, about ½ cup each

Ingredients:

2 lbs. medium sweet potatoes, peeled, cut into cubes

Hot water

½ tsp. sea salt (or Himalayan salt), divided use

1 cup unsweetened coconut milk

1 Tbsp. finely chopped fresh thyme, reserve a small amount for garnish

Ground black pepper (to taste; optional)

Preparation:

1. Place sweet potatoes in medium saucepan. Cover with water. Add ¼ tsp. salt. Bring to a boil over medium-high heat. Reduce heat to medium-low; cook for 15 to 20 minutes, or until tender. Remove from heat. Drain water from sweet potatoes and place in a medium bowl.

2. Add ½ cup coconut milk; mash with a potato masher.

3. Add additional coconut milk 2 Tbsp. at a time, until desired consistency is reached. Season with thyme, remaining ¼ tsp. salt, and pepper; mix well.

4. Garnish with thyme, if desired.

21 Day Fix - 1 ½ yellow, ½ blue

Calories - 161
Total Fat - 3 g
Saturated Fat - 2 g
Cholesterol - 0 mg
Sodium - 281 mg
Total Carbohydrate 31 g
Dietary Fiber - 5 g
Sugars 7 g
Protein 2 g

21 Days of Gratitude

I love reading social media in November. Everyone does the 30 days of being Thankful challenges, and every day they post their gratitude for something or someone.  I love how so many focus on sharing every day, it is like we are one with the universe.

For me, it wasn't until I lost my job recently when I realized how ungrateful I have been. Yeah, sure I was thankful for the house and my car and my job.  I was thankful for my husband and kids. I was into a routine, get up, go to work, come home, take care of the family, and repeat.  I was too busy to think about my gratitude. Don't get me wrong,

I would take a moment on Thanksgiving or maybe while reading a message on Facebook and think, "yeah I have it good."

But it really goes so much deeper than the stuff at surface value.

Gratitude is deep, you have to really dig deep into your soul to find the root causes that bring joy in your life. And when I lost my job, I had to dig deep, otherwise I would be focusing on the things I lost and worrying about the future.

Not to say I don't have worries and haven't felt extreme sadness, because I have...but sitting here dwelling on what I lost, isn't how you bounce back. I can't give up...I have kids and a family.

So every day for a month, I gave thanks for 10 things in my life that I was grateful for. Things that bring me joy and happiness.  Then I decided to pass it on, because that too brings me joy.

For 21 Days in November  - leading up to Thanksgiving - I am hosting a FREE event that focuses on gratitude. I will be helping you dig deep to find that joy in your heart and soul, so by the end of the 21 days your eyes are open to all of the beauty that surrounds you every single day.

So please join my event, its not too late...you will be grateful that you did.

Taco Tuesday Rice

We just love Taco Tuesday in our house.  I always try to mix it up a bit with different side dishes to keep it interesting.  I don't typically buy the prepackaged mixes from the grocery store because they are loaded with sodium and sugars - two things I try to keep at a minimum. 

This week we tried a simple Mexican rice side dish. It was deeeeelishhhhh!  I also liked that it had fresh veggies mixed in and my kids loved it too.

Ingredients:

4 cups cooked (unseasoned) brown rice or whole grain rice

1 teaspoon coconut oil

½ medium onion, diced

1 medium tomato, diced

2 garlic cloves, minced

2 tablespoons tomato paste

½ teaspoon cumin

¼ paprika

dash or more (your choice on how hot you want it) cayenne pepper

1 teaspoon sea salt

Freshly ground black pepper, to taste

chopped cilantro, optional

Directions:

 Cook rice according to package directions. Set aside.

Heat the oil in a large skillet over medium-high heat.  When hot, add the onions, tomatoes and sauté until just tender, about 2-3 minutes.  Add garlic and sauté for another minute.  

Add the tomato paste, cumin, paprika, cayenne, salt and pepper.  Stir to evenly coat the vegetables.  Add the cooked rice, stir, and cook for 1 minute or until heated through. Mix in cilantro before you serve.

You Can Dance!

I grew up on music. I remember watching the first video on MTV, Video Killed the Radio Star, in August 1981.  I was 6.

I idolized Michael Jackson and Madonna.

I spent hours watching music videos - learning dance moves.

I was in ballet, tap and jazz - then joined a pom pon squad once I was old enough, I was on the dance team in high school and college.  I loved dance!

I remember waiting for my parents to leave the house so I could blast the stereo in our basement and dance --- BECAUSE NO ONE WAS WATCHING.

I used to dance my heart out whenever I could.  Dance and music has always been a huge part of my life. I found joy in upbeat music, I could relate to sad songs when I felt down, and music took me into a world where no one could judge me or make me feel like I wasn't good enough.

I didn't care what anyone thought when I danced. 

So you can probably imagine my excitement when I heard about a new exercise program- that was not like exercise - it was dancing.  Oh My GEEEEE!!!  I was going to be able to dance in my house (like no one is watching) and call it exercise.  Seriously? HA! 

I am on Day 5...and let me tell you...IT IS AWESOME!!!! 

You learn step-by-step each move.  Even my husband said it was easy to follow.  My daughter loves it too.  She called it "Radical!"

5 Days in and I feel pretty awesome.  You get a great cardio workout - and sweat a lot.  If you are interested in trying the program - please comment or send me a message. I would love to share the details with you.

Juice and Shake

Here are some recipes for you to enjoy:

Juicing - Ginger Juice

• 6 leaves kale 
• 4 stalks celery
• 1 cucumber 
• 2 green apples
• 1/2 lemon
• 1 (1 inch) piece fresh ginger

Juice in that order and drink right away.

Shakeology - Chocolate Peanut Butter cup

• 8oz of Unsweetened Chocolate Almond Milk
• tbsp. of peanut butter
• 1/2 banana
• three ice cubes
• 1 scoop of Vegan Chocolate Shakeology

Blend well and drink.

YUM!!!

Shake It Up

Juicing has impacted my family's life in many ways over the past few years.  We have been sick a lot less, and sick for shorter duration. 

But there was one thing that juicing just wasn't doing for me...it wasn't helping me change my eating habits.

My biggest issue is sugar.  I love sugar.

I'm hurting, baby, I'm broken down
I need your loving, loving, I need it now
When I'm without you
I'm something weak
You got me begging
Begging, I'm on my knees
Sugar...Ok, so I do love Maroon 5's song, which is kind of funny that I read the words and think - did Adam write this about a girl or actually sugar.  Ha! 

Seriously, I could not break the sugar habit. 

I tried the diet thing.  I gave up sugar for lent.  I decided - after that one donut - I was going to stop, or maybe after that one cupcake, no really after that one ice cream.  You following?  Nothing worked.  The more I tried the more I failed.  It sucked. 

Then a friend introduced me to Shakeology. 

To be honest, at first I was like, no.  I don't need that, I juice.  So what convinced me?

Super foods.  I have been doing a lot of research on super foods and my husband has been purchasing super foods to add to the juice we were drinking - like MSM, flax seeds, spirulina, maca root, quinoa, and more.  Shakeology has all of that in the ingredients and 70 other superfoods in it.

So I want you to imagine eating all of the following for breakfast OR lunch:

1 bowl of exotic fruit
4 cups of raw broccoli
7 whole carrots
10 cups of raw cauliflower
3 cups of romaine lettuce
4 cups of uncooked mushrooms
3 raw onions
1 cup of peas
4 cups red radishes
4 cups non fat yogurt
1 shot of wheat grass

I don't know about you, but there is no way I could eat all of that in one sitting!  Shakeology gives you this plus more -  in ONE SCOOP! And I will also add I can drink it in a chocolate yummy shake. That I can manage.

The first day I tried Shakeology - my husband and I left for a 4th of July picnic with chocolate shakes in hand.  We felt satisfied all day and it was probably the first time at a picnic that we didn't over-eat. 

After a week, we felt more energy and less cravings.  After 30 days, I no longer craved sugar, in fact when I eat it - I can't eat much because it is too sweet.  After a year, we are still feeling the same effects, plus my husband and I have made it a full year without getting sick. 

I often joke with my husband that with the combo of the juice and shakes our health is in super hero mode.  We have 2 young kids who bring home germs and bugs all the time, but with us making these changes in our lives - we have made it a full year in tip top health. 

Shakeology is not just a protein, weight loss drink - it is a super nutrition drink that will transform your health. Check out the picture below to see how Shakeology has helped others.

If you want more information on Shakeology, complete the application below, or comment.



Stop back on Friday and I will share some of my favorite recipes with you!

Member of the Clean Plate Club

Growing up in the 70's and 80's, I was a member of the clean plate club.  You know when your parents would serve you foods like liver and onions, lima beans and brussel sprouts, and unless you finished every last drop - you were "not to leave the table."

I remember whining one night because I didn't want to eat my lima beans and my older brother whispered to me, "just put them in your napkin when they aren't looking and throw it in the trash." I was excited that my brother gave me a brilliant idea and after I did it - he told my parents I didn't eat them and they were in the trash.  UGH - Brothers!  I ended up getting an extra scoop that I had to sit there and finish. 

My parents weren't super strict with us when it came to eating.  I mean, we would have a tub of Betty Crocker icing in the pantry or raw cookie dough in the fridge that we would take a scoop and eat.  I learned this by watching my mom.  She would bake a lot and I would be right there waiting to lick the bowl of batter clean.  She would keep an endless supply of tasty cakes in the house and of course 5 different boxes of cereal.  But when it came to dinner, we had to eat what was served - like it or not.

Surprisingly I was never a chubby kid. I was pretty active and while I did eat some bad things, it wasn't everyday.  I continued my eating habits through adulthood.  I mean, store bought pre-made cookie dough is not for baking - it is for eating! 

My turning point in my eating habits changed slowly.  My brother was on a non dairy kick for a while and told me to watch  Food, Inc. After seeing that, I decided to cut out milk for a while.  I did this pretty successfully for a month or two, I wasn't a big milk drinker to begin with so it really wasn't a big deal. 

I think the major turning point was after my mom passed away from lung cancer and my husband was diagnosed with an autoimmune disease called Sjogrens.  For my mom, I remember focusing so much on how to get rid of the cancer - not so much about how to stop it from growing. I think many times we focus on the immediate - instead of looking back to the root of the cause.

What causes cancer? Smoking, Drinking, Smog, Sun, etc. These are the environmental things that we can easily blame. But I am not sure that these are the root of the cause.  I mean think about it, not every person who smokes gets lung cancer and not everyone who tans (or burns) gets skin cancer.

It took doctors nearly a year to come up with my husbands diagnosis of Sjogrens, and even today they are still unsure how to treat it.

That is when I watched another documentary Forks over Knives. This film takes an in depth look at how we eat.  Food can be used to heal or it can be used to feed disease. I began researching more about food and why we are being hit with cancer and diseases.

I also watched another documentary Fat, Sick and Nearly Dead...that is when I decided to purchase a juicer for my husband to try to help with his Sjogrens.

We spent the next four years juicing on a regular basis and it has helped with many symptoms that he has.  We now are members of the "clean glass" club - and so are our children. The kids will get their daily dose of Kale, parsley, cilantro, cucumber, celery, ginger and apple first thing before they eat a bowl of Coco Puffs or Captain Crunch.

Juicing has helped our family with battling sickness, allergies and has helped my husband's joints.

If you are thinking about getting a juicer, I highly recommend it.  It is a great way to get all of the vitamins and minerals into your body. It will change your life.

I'm Mad About Coconut Oil

Coconut oil is an amazing superfood that you can eat, lather on, and cook/bake with.  It is safe for kids and pets. It is minimally processed and has GOOD fat.

But how do you use it?  Well, I am hosting a FREE 5-day Coconut Oil challenge on Facebook starting on Monday.  We will explore the different ways to use it and you will be given the facts on why coconut oil is awesome! 

So follow this link:
https://www.facebook.com/fitfunfabwithCarey

Click on the events and join the Coconut Challenge!

Fun Fact Friday - Eat Better - Exercise Less

This is so true!  Why do we make it so hard for ourselves? 

 

If we would spend more time making healthier choices and slowing down while we eat...we might cure the overweight epidemic. 

 

And maybe...we might be healthier and live longer. 

 

 

 

I Did It, So Can You!!

I don't often admit my age, but when it comes to my health, I know I have to talk about it.

A couple months ago I turned the big 4-0.  Honestly, it felt like I just turned 21, the only difference was, I was already legal to drink but this time I had to go get my very first mammogram.

All I could visualize was, my boob (Yes, I just said that) being quashed like a pancake and it hurting like hell.   Thank goodness I was legal to drink, cause I was gonna need one to get through it!

I was fortunate enough for my doctor's office to send me a friendly reminder to go get my mammo done, 'cause its not like I was rushing to go get it done! But the guilt set it and I knew as an obligation of "getting older," I had to go. 

I made my appointment and lucky for me, their schedule was wide open.  I walked in and took care of my paperwork.  Then they took me back to this waiting area.  I was offered coffee, tea and chocolates...seriously!  The technician turned to me and said, "Would you like a cold or warm robe?" I replied, "I'm sorry - what?" It wasn't that it was 95 degrees out, I just was in shock that they offered a warm robe, which I chose anyway.

This place was definitely on to something.  Coffee, tea, chocolates and warm robes...seriously, if EVERY doctor's office did this, women would be in there getting checked ALL THE TIME. 

The technician was very kind and knew of my anxiety and she walked me through the process step by step.  I am not sure there's a way to make a mammogram better, but this place was doing all it could to make me more comfortable and at ease. 

Did it hurt?  No, it was uncomfortable and there was pressure, but it did not hurt. 

My appointment was 20 minutes total, most of it appointment was prep, the actual mammogram took a little more than 5 minutes.  The results came the next day, and mine fortunately were good. 

Both of my grandmother's often reminded me to "never get old" with a chuckle, and I would chuckle back thinking, well I am not sure I have a choice.  I do wonder if the statement was in reference to the lack of mobility due to getting older - knees giving out, not being able to get up as easily or just not able to move as fast...or maybe it was because of those "getting older" tests that you get to do? 

Either way, if you are of age or nearing the age of those special "getting older" tests...remember, these tests are preventative steps we can take to protect ourselves from cancer or catch it earlier.  Avoiding them is not a ticket to avoiding sickness or worse, death. 

Trust me, I did it, so can you!

Exciting Announcement!!!

I am hosting a special 21 Day Fix Challenge group starting July 6.

You get:

      > 6 – 30 minute workouts

      > Fail-proof food system (eat REAL food)

      > 1:1 support and motivation

      > Group support

      > Weight/inches lost

      > Strength building

      > Recipes and Tips

Plus…for every person who purchase** the 21 Day Fix program through me – You get the new Fixate Cookbook – FREE*!!! 

This is Autumn Calabrese’s new Cookbook which applies 101 of her favorite family recipes to the 21 Day program - a delicious approach to healthy weight loss.

Fixate:

      > Delicious and Healthy

      > Uses 21 Day Fix container system

      > Simple to prepare

      > Kid-friendly Recipes

      > Gluten-free Recipes

      > Vegan Recipes

      > Paleo Recipes

 This is an exclusive offer – meaning this cookbook is only available through me your coach! 

 

Order your 21 Day Fix  or click on the 21 Day Fix banner at the bottom of this page!

**Purchase only good to midnight June 30, 2015.

*This offer is only good for new participants.

It's Hot with These Sizzling Deals

I am so excited to share with you the Beachbody Summer Sale!!!   Up to 85% off!!!  Below I have listed EVERYTHING that is on sale  - click on the item you want and it will direct you to the page to purchase! 

These deals are going to go faster than fast!  LOL So don't hesitate!

IMPORTANT MESSAGE:

Les Mills Pump and Combat will no longer being available after this sale so this is your VERY last chance to get those programs.

Link to all Summer Sale items

P90X + FREE P90X Plus

LES MILLS PUMP

LES MILLS PUMP (no weights or barbells)

LES MILLS PUMP Deluxe DVDs

 

LES MILLS COMBAT + FREE COMBAT Gloves

Slim in 6

INSANITY: THE ASYLUM Volume 1 + Equipment Buddy Kit          

Hip Hop Abs Dance Party Series DVD

Hip Hop Abs Dance Party Series DVD + Weighted Gloves

LES MILLS COMBAT Gloves

 

Jump Mat

Stability Ball + Medicine Ball Combo Pack

INSANITY Deluxe Workouts

P90X2 + Stability Ball

 

P90X Plus

12" Rumbleroller

Black Resistance Band + Door Attachment

Squishy Ball

10-Minute Trainer

 

10-Minute Trainer en Español

 

Brazil Butt Lift + Green Band

Brazil Butt Lift en Español + Green Band

Tai Cheng

Ankle Weights

    

 

*If you are interested in an additional 25% off these already reduced items — and ANY Beachbody product — email me and I’ll tell you how!

**If you are interested in joining my next challenge - fitness and accountability group - complete this online application. 

REAL Results - 21 Days

What if you could get REAL results in 21 days...eating REAL food, with a REAL at-home workout? With people who have REAL struggles?

Would you want in?

I have helped nearly a hundred people lose weight and inches - a struggle they held on to for years. I have helped people gain back confidence and feel healthy - kicking bad habits to the curb.

Why me?

Because I know what it feels like to try - over and over again - to lose weight - to drop a dress size - to get my health back on track. I tried dieting and failed. I tried running and failed. I tried walking and other exercise programs and failed.

I know the battle between celery and cake. I know the guilt of binging on brownies. I know the excuses - I will start tomorrow.

I know all about hiding behind my kids in photographs. I know the frustration of not wanting to go shopping because I don't want to buy clothes because I am embarrassed by the size.

Join me!

21 days of:
• Eating real food - following a simple program
• 30 minute exercise
• Support and motivation

I won't promise you that it will be easy, but I promise you will get stronger, healthier and will see a change. I promise to support and motivate you. And if you don't get the results you were expecting - you can get your money back - guaranteed!

Sign me up!

We start on June 8, so hurry - I only have a few spots open!
Comment or email me and I will get you the details!
‪
#‎21dayfix

My Diet Makes Me Want to Pig Out!

I am craving EVERYTHING. I need to eat SOMETHING sweet or salty.  I am going to PIG OUT.  What is going on? 

I have struggled with this, have you?  Every time I attempted to diet, about 2 weeks in I was raiding the pantry.  I would eat a little of this, a little of that, something sweet, something salty and would NEVER feel satisfied.  Then the guilt sank in and I threw in the towel because I failed my diet.
Why does this happen?

We are already depriving our bodies of important minerals, vitamins and nutrients. Think about our diet.  We eat processed foods like cereal, granola bars, fast food, mac and cheese and other boxed foods...these things have little to no nutritional value, just a lot of salt, sugar and empty calories.  Long before processed foods existed - humans ate veggies, fruits, grains and meat. These things are loaded with the minerals, vitamins and nutrients we need to survive.

Our bodies - more our mouths like the taste of salty and sugary tasting foods, so when we are hungry we often think we want chips or cookies to eat.  But since these things don't have nutritional value, it will never satisfy the craving. 

What you can do?
Eat this not that.  Check out the chart below to help you understand what you are TRULY craving. 
It is important to feed your body the minerals, vitamins and nutrients it craves, not what you think you want.  So next time, grab an apple or some sunflower seeds and fuel your body with the foods it needs to keep going.

Overfed and Starving

That is what we are.  Really?  But experts say that Americans are overweight and we are in a health crisis, well we are.  But I really think that most of us are missing the mark.  We are overfed – Americans consume an excess of empty calories from processed foods every day.  Processed foods are loaded with calories and very little (if any) nutritional value.

Our bodies are craving nutrients and vitamins, yet we are not feeding ourselves with what it needs, instead we are eating what we think we need. And as yummy as that snickers bar sounds, it is not what your body is looking for. 

I found this article and wanted to share it because it explains what is happening with our diet and what we can do about it.  Plus, an expert wrote it – which I won’t claim to be, haha.

 

It’s Cinco de Mayo and I am on a diet, now what?

Well, there goes your diet.  You worked out, you ate right and then 5^th of May ruined it.  Ha!

Practically every month we are celebrating something – holidays, birthdays, anniversaries, weddings, and so on…There will ALWAYS be something, some kind of excuse that keeps us from staying on track because let’s face it – life is tough.

We are surrounded with processed foods, cakes, fried foods, fast foods, sugar and fats.  And basically, every holiday we give ourselves the excuse that it is ok to binge eat these foods.  And it is ok to eat these foods on occasion, but not every day.  And the hardest part…is the every day.

I know!  I have been there. It seemed like every time I tried to cut the sugar out – I craved it more.  The more I ate, I craved it more.  “This will be the last cookie.” “It’s the holidays; I can eat a second piece of pie.” I know the excuses.  I know them well.

It was like a never ending cycle and it was going into a downward spiral for me and my health.  Until I decided enough already!  Was I living holiday to holiday or living to be here for another 50 years of holidays? 

Don’t get me wrong, I still enjoy treats on occasion – I just try not to eat the stuff that was making me tired, sick and unhappy – every day. 

You can make simple choices every day that will help move you in the right direction of a healthy lifestyle. Today for instance, instead of a taco or tortilla – eat a salad with taco meat, tomato, cucumber, avocado, onion, homemade salsa and a little cheese. Instead of ground beef, choose turkey or chicken. Instead of refried beans, get black beans. 

Even if you overindulge, don't throw in the towel...one day of eating bad will not break you.  Tomorrow is a new day, start fresh and keep going.

Here is a recipe for Beans and Rice to enjoy:

Ingredients:

• ¾ cup cooked brown rice or quinoa

• ¾ cup black beans

• ½ cup canned low sodium diced tomatoes

• ½ tsp chili powder

• ½ tsp. cumin

• 1 tbsp crumbled queso fresco

• Cilantro sprigs chopped.

Combine the rice, beans, tomatoes, chili powder, cumin over medium heat and until heated through.

Place in bowl, garnish with cheese and cilantro.

Happy Cinco de Mayo!

I'm Beach-Ready Are You?

Happy May 1! I can't believe it is May already!  Soon the kids will be out of school, we will be hitting the pool, then the beach...

I am beach-ready for the first time in a LOOOONNNNGGGG time! I might actually wear a bikini...um yup!  I never thought I would say that again!  LOL. No more hiding underneath the cover-up, tshirts or behind the kids. No more dreading the bathing suit.  Ahhhhh!

You don't have to dread it either!!! There is still time to get ready!  And I have the perfect solution for you - message me, comment or email me and let's get started! 

Give Fat A Chance

I am on a mission to clear up any misconceptions about FAT.

For years, it has been pounded into our heads that fat is BAD.  If you eat fat, you will get fat.  Don't eat fat.  Soon companies began taking fat out of everything.  Fat-free cookies, Fat-free cake, diet soda, No Trans-fat oreos, low-calorie ice cream...because these things don't make us fat if there is no fat in the product, right? 

Its no wonder that my impressionable almost 10-year old says, "Mommy, calories are bad for you."  Wait, what?  I will tell you exactly what I told her...Calories are in fact very good, and we need calories everyday to keep us going. 

Just like we need FAT.  Wait, what?  Not the kind of fat you find in cookies, cakes, ice cream, and soda.  The good kind that you find in whole foods like - avocados, fish, nuts, and oils - like olive oil.  These fats are called Monounsatruated fats and polyunsaturated fats - or "good fats."  These good fats are good for your heart - and believe it or not but they can actually help lower your cholestrol and blood pressure. 

Now, there is some debate on saturated fats...for instance coconut oil which has a high level of saturated fats has proven a number of good benefits.  Some of the benefits that coconut oil has shown in the short term seem to help alzheimers patients, help raise HDL (good cholestrol) and help people lose belly fat. 

Confused yet?  Don't be!  I truly believe that everything is good in moderation, even cookies and cakes...but if you are going to eat a cookie then eat the real thing! Traditionally when foods are labeled low-fat or fat-free they are replacing the fat with sugars and other chemicals which are far worse than the fat.  The food may digest quickly, but you end up with a sugar crash and feeling more hungry later.  A fat-free cookie is still a cookie! 

Eat good fats instead. If you are hungry grab a handful of almonds or an avocado - and if you choose to eat these yummy and fulfilling snacks instead of the cookie, your body will feel be charged and ready to finish your day.

Summertime sweets

We have a fire pit that we enjoy over the summer months...and if its nice during the spring and fall too!  And with a fire pit, S'mores are a requirement, right?!  LOL.  So, we have already broke out the fire pit...and (ehem) the s'mores...it sure was yummy too!

Seriously, I have been so good about limiting my sugar - but summer sweets - s'mores, ice cream, italian ice...I haven't worked my tail off for a crash into summertime sweets!  And how do I curb the temptations - with the greatest - healthiest - and yummiest super nutrition food on the planet- my shake! 

I love the chocolate...with a little peanut butter and banana or chocolate mint...yum yum.  But now I have a recipe for s'mores,  yes please! 

If you would like to try a sample packet of Shakeology ($5), please comment or email me.  I have some chocolate available.

S’mores Shakeology
 Total Time: 5 min.
 Prep Time: 5 min.
 Cooking Time: None
 Yield: 1 serving

Ingredients:
 1 cup unsweetened almond milk
 1 tsp. pure vanilla extract
 1 scoop Chocolate Shakeology
 2 tsp. ground whole wheat graham cracker crumbs, divided use
 1 cup ice

Preparation:
 1. Place almond milk, extract, Shakeology, 1 tsp. graham cracker crumbs, and ice in blender; cover. Blend until smooth.
 2. Pour into a serving glass and garnish with remaining 1 tsp. graham cracker crumbs; serve immediately.

#shakeology
#smores
#shakes

Countdown to summer

If you are looking to get back into shape for the summer, check out this video:

Is Fear Holding You Back?

I was inspired by another friends social media post today.

Fear is such a barrier in every decision we make. You know that “what if” factor that always comes into play like: what if I fail, what if I get tackled, what if everyone laughs at me, and what if no one likes me?

We have to get beyond the fear and realize that there may actually be success waiting on the other side.

The only thing standing in your way is YOU. Let go of the fear, and take a chance on believing in yourself.

Because what if you succeed, what if you make a goal, what if everyone respects what you have to say, and what if everyone loves you.

CIZE IT Up!

This week a number of coaches are spending 5 days in Cancun for an all expense rewards getaway.  I joined a little too late in the game last year to be a part of it this time around, but plan to be on the next trip in 2016 to Jamaica!  So for now, I am living vicariously through their posts, pictures, and videos.

Ok, so back to reality...yesterday was a huge day for Beachbody because in Cancun the CEO announced a new workout program that is set to release this SUMMER.  Shaun T, known for Insanity, Max 30, Hip Hop Abs, has created a new workout program, CIZE. Watch the video, cause as I sit here typing I am wishing I was dancing!  This is a 40 minute program of hip hop dance moves that is so much fun - you will forget you are working out. Um, a work out that you don't know you are working out? Oh, heck yeah!

Forget standing in line for the new Star Wars movie, where is the line for CIZE?  :) 




Watch out ZUMBA there is a new dance in town!

To get on the contact list complete this form!  http://goo.gl/forms/a6VfnL8Mzr


#CIZE
#ShaunT
#ZUMBA

Poppy Seed Dressing

I have been getting a lot of requests for my homemade Poppy Seed Dressing recipe, so here it is!

Ingredients:
1 tablespoon apple cider vinegar
1/2 teaspoon dry mustard
1/2 teaspoon honey
Dash of sea salt
3 tablespoons plain or vanilla yogurt
1-1/2 tablespoons extra virgin olive oil
1/2 teaspoon poppy seeds
1 to 2 teaspoons water, to thin (if needed)

(use organic when possible)

Place vinegar, mustard, honey and salt in small bowl, whisk well. Whisk in yogurt and oil; stir in poppy seed. Thin with water as needed. 

This doesn't make a huge batch, it is enough for about 2 salads.  This recipe is great on a tossed chicken spinach salad with strawberries, blueberries, mandarain oranges, a few chopped pecan halves.

Countdown to Summer

It’s spring cleaning time!

I don’t know about you, but I have some spring fever and am feeling like it’s time to get rid of the junk and start fresh. And I am not talking about the winter build up in your house! It is the countdown to summer and if you’ve been thinking about getting yourself back into shape and get ready for the summer, now is the time!

I am looking for 10 ladies who are looking to lose 10+ pounds.

This is an amazing opportunity for you because this program gives you everything you need to SUCCEED – right in the comfort of your own home! Plus you get accountability and motivation daily!

This program is simply an online group – which means you check in once a day (or more if you’d like). You will get free meal plans, 1:1 support, tips and advice. These groups are fun and offer a chance to meet and make new friends.

This program will positively CHANGE your life.

I have been using this program now since July 2014. It took me around 9 years to realize that I didn’t need to continue to hang on to the extra 20+lbs of baby weight. After many years of failed attempts, I gave up and thought I would just be “that size”for the rest of my life. But then it took my doctor telling me that I had high blood pressure which could lead to a higher chance of having a stroke or heart disease. She urged me to start making changes in my diet and exercise plan. Under 40 with two small children – I was scared and not sure what to do…then I saw a post like this and decided to give it a shot.

The best decision, and scariest, that I’ve made in a long time.

What if I FAIL? But, for the first time in 9 years…I didn’t! I DID NOT fail. The investment that I made in myself – has been priceless. Not only did I drop 25lbs, but I got my health back – my blood pressure is back to normal, I have gained confidence and more importantly – I am less tired and have the energy to play with my kids – and be a better mom.

My kids love to workout with me! It is only 30 minutes a day to invest.

A small investment in YOU – will become a HUGE payoff. Yes, 30 minutes a day for 30 days is all you need to get the momentum going. If you are willing to commit to the program you will SUCCEED, if not there is a 30-day-money-back-guarentee!

I am only taking 10 ladies so I can focus on each person and their individual goals. So don’t hesitate, contact me today! Message me, comment below or complete this application: http://goo.gl/forms/aZukq2jxqI

3 of the Biggest Workout Mistakes

Do you know who Tony Horton is?  This incredible trainer is an inspiration to many, many people out there - including myself.  His workouts you may know as P90, P90X, P90X2, P90X3...10 minute trainer.  I have only been brave enough to do P90! 

Oh - Em - Gee is he ever funny!  I really enjoy his workouts, but let me tell you, it is really hard to workout and laugh at the same time.  It's like patting your head and rubbing your tummy.  Haha!

I want to share a video that Tony has on his YouTube site, it gives you 3 of the biggest workout mistakes.  These are the lame excuses (Oh I said it!) we like to use to stop working out...you know the ones - I am sore - I am starving - I am...So if you were anything like me when I started my fitness journey...then you really should watch this: https://youtu.be/Xs_xUxSMrOM

Have a great weekend peeps!

Are you an Emotional Eater?

Remember when you were a kid and you had a bad day or you got into a fight with your BFF and mom would break out the cookies and milk, then suddenly you forgot about your troubles? Or what about when you and your boyfriend broke up and your BFF brought you a tub of chocolate chip cookie dough ice cream? Even one of the funniest Super Bowl commercials make a play on emotional eating – if you’re cranky – grab a snickers!   

Emotional eating – whether it is caused from being sad, stressed or just from having a bad day – can be a hard cycle to break.  Life happens and when the going gets rough, don’t reach for the snickers instead try to:

• Take a deep breath.  Things may be bad today, but tomorrow is a new day. 

• Take a walk. Exercise is the best medicine to stress and emotions – because it releases the same “feel good” chemicals in the brain as chocolate. 

• Have a good cry.  Let’s face it; sometimes it is just worth crying it out. 

• Call a friend.  Just like the song, “That’s what friends are for…” Sometimes talking to a friend is just what we needed to get it off our chest and often times help us see the other side.

• Think positive thoughts. This is so hard to do (trust me - I know!), but your attitude towards life can turn a bad moment into a funny moment or a learning experience. 

• Hug someone.  Hugs are a great medicine and one that is easy to take and receive. J 

Dealing with our emotions rather than covering them up is really the best thing you can do for you. Figure out what the root of the problem is, take time to deal with it and move on.  Then enjoy that piece of chocolate when you want it versus when you think you need it. 

No Pain - No Gain - No Really?

Have you ever woke up with a workout hang-over?  You know that sore feeling that usually settles in 24-hours after you busted your butt doing squats on leg day or you can’t lift your arms above your head because you did far too many push-ups? 

No pain, no gain – right?

Muscle soreness is a good indicator that you are pushing yourself in your workouts, which is a good thing.

Just be careful not to overdo it. When you are starting a new workout program, make sure you start off slowly and build your levels slowly.  And always warm up and cool down. 

And if you are still sore, try these tips:

·         Stretching.  Stretch your muscles a little more after your workout, stretch inbetween!

·         Foam Rollers.  Have you seen these things, it’s like a big swim noodle for your muscles!

·         Epsom salts. Throw a little lavender and mint in it and soak your muscles.

http://wellnessmama.com/24610/lavender-mint-bath-salts-recipe/

Don’t quit if you are sore, it is important to continue your exercise program.  As your muscles become more accustom to the workout, you will feel less sore.