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. 

Do you FEEL healthy? (part 2)

Do you FEEL healthy? (part 2)

On Monday, I wrote about feeling healthy.  Today I want to talk to you about superfoods and how these superfoods will change your life. (No fooling about this!)

Before you say, “Superfoods are just a fad just like those rubber band bracelets,” hear me out.

First, what is a superfood?  According to the dictionary: it is a nutrient-rich food considered to be especially beneficial for health and well-being. So what is a “nutrient-rich food”?  These are the items that are always in the outer perimeter of the grocery store, your fresh fruits and vegetables, legumes, nuts and seeds, whole grains, lean meats and fish and low-fat milk products.

Ok, so superfoods are really nothing new, other than being given a buzz-word name.  For centuries, we have been taught to eat your fruits and veggies, right?  Ok, so maybe I can only speak for the time I have been on earth, but from what I have heard – fruits and veggies were pushed on generations before, just say’n. 

Superfoods are important to our diets. Our bodies need the nutrients that are naturally packed in a piece of fruit or a vegetable.  You see we need specific vitamins and minerals to thrive.

The American diet has been changed drastically over the years.  We have more access to fast foods and processed foods and they are usually much cheaper to buy.  Cheaper foods may save you money now, but you’ll be paying for it later with medical bills. 

Here are some tips on how to SAVE money when buying healthy:

1.    Buy fresh and buy local.  Find a local farmer or farm market and buy fruits and veggies that are in season.

2.    If local isn’t an option, buy produce that is in season.

3.    Plan ahead.  Make a dinner menu and plan to use the same ingredients for different meals that week. 

4.    Always go to the store prepared!  Whether it is paper or on your phone, make a list!

5.    Stay on the outside perimeter of the grocery store.  Everything you need is right there.

Adding superfoods to your diet won’t make you superwoman or superman – but your body will feel the difference. 

Would you be willing to add one or two of these superfoods to your diet daily?  Or do you already?