Buns & BBQ 5-Day Group

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Its time for a little summer spin on my typical 7-Day Clean Eating challenge group!!!

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We’re shortening it up, narrowing it down to a 5-day menu —- complete with a shopping list and detailed focus on those summer favorites —- and mixing in a little BURNING BUNS daily challenge to keep things fun and interesting!!!

Whether you’re enjoying some summer travels or maybe a little staycation or just relaxing at a local cookout this group is for you!!!!

Summer doesn’t have to mean a free for all!!! I believe you can have your cake and eat it too – and my goal is to help YOU find that BALANCE and realize CLEAN EATING doesn’t have to be boring!!
Your BUNS & BBQ challenge begins NEXT Monday, July 11th!

This is a great opportunity to start a new health & fitness journey, push you past your current plateau or simply connect with other like minded friends ♥

BONUS —> I will be offering a Shakeology packet to anyone who invites a “new to clean eating” friend who COMPLETES the group with them!

Its proven that my participants have have more fun & achieve better results when they complete the challenge with friends….so the more the merrier!!!!

RSVP going to the EVENT: https://www.facebook.com/events/1766983233522752/ if you want to be added to our CLOSED GROUP and invite a friend to bring along.

&

Please fill out the application below to join us!!!

Super excited for a week of accountability, tips & new recipes!

Email me at maeganblinka@gmail.com if you have any questions

*****Please, only those who are not currently working with a coach *****

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Buffalo Cauliflower bites

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Looking for a healthier alternative to those hot and spicy chicken wings?!

Look no further!!!

I had been wanting to try this for the longest time and they lived up to the hype!!!

WHAT YOU NEED:

  • 1 large head of cauliflower, cut into bite sized florets (note: wrap in paper towel to squeeze some of the water out after rinsing – less water = more crunch!)
  • 1-2 tsp of olive oil
  • 1/4 tsp salt
  • Dash of pepper
  • 2-3 tsp garlic powder
  • 1 TBS melted butter or COCONUT OIL
  • 1/3 – 2/3 Cup FRANK’S BUFFALO WING SAUCE or your favorite brand
  • Large bowl with lid or ziplock freezer bag

WHAT YOU NEED TO DO:

  1. Preheat over to 450
  2. Line baking dish with parchment paper
  3. Combine all ingredients in large bowl or ziplock bag and shake until well coated
  4. Spread evening in a single layer  on baking dish
  5. Bake for 20-35 Minutes
  6. ENJOY!

We served this with some grilled chicken and asparagus and gave the perfect kick to a delightful summer dinner!!!

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If you are interested in learning more ways to clean up some summer time favorites without tossing your hard work to the curb then fill out the application below for my upcoming 5-Day FREE challenge group – BBQ & BUNS!

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I will share tips and recipes and I will help you with the one thing I always found so difficult – MEAL PLANNING!  Remember – your health and fitness success is 80% nutrition.

You can get all the results and support you need right in your own home – and you don’t have to do it alone!

Are you that girl?

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I’m looking for a VERY specific person. 

Are you that girl.jpgYou might be her.

Or you might KNOW her. 

This girl that I’m looking for…

✨She has passion 

✨She’s is a hard worker with a desire to LEARN more and DO more

✨She has big dreams but hasn’t taken the time to work towards them…

✨She is coachable and independent but will ask for help when needed.

✨She’s a mom or someday wants to be a mom who is present to raise her children but doesn’t want to lose her financial independence.

✨She knows she has potential to make an impact-and lead a purposeful life…but isn’t quite sure how…

✨She’s feeling stretched a little thin and not exactly in a position to add something more to her plate but at she knows that short term sacrifices are worth it.  

✨She sees the potential for FREEDOM and is willing to work for it. 

✨She wants to lead a healthy lifestyle – not just for herself but for the energy to be the mom she wants to be for her children.

✨She is willing to do things today that others are not willing to do so that someday she will have the things others only dream of.

✨She wants to empower herself, her family and other moms around her and show them-that you can have your cake and eat it too but it may take hard work.

Do you know her?

✨I WAS that mom. 

✨I dreamt of being a successful career business woman then dreamt of “just being mom” then dreamt of some kind of balance…

✨I stumbled upon this online coaching business and it fit everything I needed. I could work when my schedule allowed me to and the potential was limitless. I built relationships and saw the power I had to truly change other people’s LIVES!

✨I was tired, my kids never slept but I longed for more FREEDOM. I set big goals and worked hard to achieve them.

Through sacrifice and a positive never give-up attitude… I have built a substantial business in just 2 years and it is my goal to help others do the same! 

✨I am looking to mentor 5  passionate, driven, committed ladies to do the same. 

✨If this sounds like you-or someone you know- email me at maeganblinka@gmail.com

My team is hosting a Back Stage pass to WHAT IS BEACHBODY coaching – and you’re invited!

Simply fill out the form below!

Anything is possible if you have the power to first believe 

Maegan Blinka, Megan Blinka, Beachbody coaches in PA, Pittsburgh Beachbody Coach, How to stay balanced over the summer, How to stay on track while traveling, Healthy Summer Travel Tips, Beachbody on Demand, Netflix for workout programs, BOD, Shakeology, Superfood meal replacement shake,

Healthy Summer Travel tips

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So how do you balance that time when you’re ready to make a few changes for the healthier you – YET – your summer travels and/or your social calendar aren’t exactly conducive to regular meal planning, eating all your veggies and getting that daily workout in…

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My little secret: YOU PLAN AHEAD!!!!

As my summer slimdown accountability group kicks off week 1 – I am getting similar inquiries – HOW TO STAY ON TRACK WHEN TRAVELING & AWAY FROM HOME

So I wanted to take a few minutes to share my top tips:

FOR YOUR WORKOUTS:

  1. Find a way to get your workout in!
    • Many of the Beachbody workout programs don’t even require any weights! If you’re doing something like PIYO or Insanity Max: 30 or T25 – you won’t even need to worry about packing anything special! You and a positive mindset and you’re GOLDEN!
    • No DVD player? No Internet? No problem!!!
      • Beachbody On Demand (BOD) allows you to stream all your purchased workout programs as well as hundreds of other workouts. While the Internet is required to stream straight from BOD using wifi – if you find yourself with no internet connection simply download the BOD app and then download the selected workouts for while you’re away! variety is the spice of life banner
  2. Invest in a resistance band (for all my Fixers!)
    • You can grab a resistance band from TeamBeachbody.com or at Wal-Mart or Dicks Sporting Goods for next to nothing, it travels well, packs lightly and will allow you to continue with your strength training workouts without the need for weights2015-03-04 07.05.37
  3. Use this time on “vacation” to give back to yourself!!! Sure you can allow yourself some extra rest but without the distractions of every day home life – carve out those 22-30 minutes, sweat it out, and reap the benefits all day long! This is a great time to set a new habit! Better yet – include your family or friends that are vacationing with you and make it a group effort! Its always more fun to SWEAT TOGETHER! 2015-05-29 07.45.30

NUTRITION

  1. Whether you’re off to a graduation party, birthday party or neighborhood picnic – my biggest tip: DO NOT ARRIVE STARVING!2015-04-12 10.10.11
    • Yes you’ll eat while you’re there, but when there is food surrounding you, you tend to OVEREAT – and usually not on the healthy stuff. 9 times out of 10 – I drink my Shakeology ON THE WAY to any get together! This helps reduce the cravings, fills me up and allows me to make better food choices once I get there – and it avoids the HANGRY mess. We all need to avoid the HANGRY stage!
  2. If you’re attending a potluck – take something you know fits your goals. Maybe its a veggie tray or fruit salad, or my favorite: Southwest Quinoa salad – take something YOU know YOU will eat…but also tastes good too! Its not about eating rabbit food…its about eating food to fuel you – and yes – it can and does taste good too! southwestern quinoa.jpg
  3. Schedule in your splurge meal Maegan Blinka, Megan Blinka, Beachbody coaches in PA, Pittsburgh Beachbody Coach, How to stay balanced over the summer, How to stay on track while traveling, Healthy Summer Travel Tips, Beachbody on Demand, Netflix for workout programs, BOD, Shakeology, Superfood meal replacement shake,  – its natural to enjoy and indulge every now and then! In fact – its part of a healthy weightloss journey. Too much restriction isn’t good for you!!! If you know you’ll be at the family reunion and you can’t imagine passing up those homemade rolls then my goodness – eat and enjoy the rolls! Or cake or cookies or whatever it is that you LOVE. But enjoy one and move on!
  4. Follow the two-bite rule
    • When you’re staring at that decadent cake…and cannot stand it anymore. Take two bites. The first one will be amazing. The second one even better, but after that the satiation diminishes. So just stop there!
  5. Stay hydrated! Too often we are hot, outside and maybe even getting bored. Before we have a chance to realize it we’re stuck munching on who knows what…before you hit the pantry – drink a big glass of water. That hunger you thought you felt may really just be thirst calling! If you need a little thirst buster – try a sparkling water! The Dasani Pineapple is my FAVORITE! 2016-04-25 17.34.49
  6. Boost your Shakeology!!!
    • Beachbody has these amazing Shakeology boosts – Power Greens, Focused Energy & Digestive Health – that I use on a situational basis. When I am short on greens I toss in the POWER GREENS – when I need a day of extra energy I boost it up with FOCUSED ENERGY and when my digestion could use a little kickstart – I add in some DIGESTIVE HEALTH!2015-07-18 10.15.36.jpg
  7. Pack a cooler! 
    • Whether you’re heading out for a day of meetings, a day at the amusement park, a road trip down the coast or just a day at the pool…if you’re away from home for more than a few hours you’re going to need to eat.
    • Control the controllable, pack your veggies & fruits, clean/prep as much as possibl and include plenty of DRINKS!!! 2015-08-29 09.51.43
  8. Pick a “good bar” – there are a lot of “bars” on the market but trust me when I say they are not all created equal!!! Kind Bars, That’s It bars, and Quest Bars are a few of my go-tos – and more recently Lara Bars as they are Gluten Free, Vegan and NON-GMO!!! Read on for more detail as to how these fit into the 21-day fix plan. Travel snacks - bars on the 21 day fix
  9. If you’re at a house for a week long vacation – pick up your staples! When we vacation I always keep stock in peppers (great, easy snack!), apples, berries, yogurt, oatmeal, spinach, eggs, etc… so I can still continue to enjoy my favorites throughout the day. Then when it comes time for dinner I make the best CHOICES I can…afterall isn’t that all you can really do?!

Failing to plan planning to fail

At the end of the day – its about living and sustaining a healthy BALANCED lifestyle. There will never be a “good time” to start something new. So don’t wait any longer. When you’re ready – just go for it – do your best and never look back!!! Plan as much as possible and make HEALTHY choices at each opportunity!

If you’d like some help getting started or even jumping back into a HEALTHY balanced lifestyle fill out the form below for details on my next online Fitness challenge!

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But why the containers…

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Have you seen the pictures?
Watched the infomercials?
Stopped your scroll on some pretty amazing jaw dropping transformation photos?

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But you’re still NOT convinced these plastic color coded containers are really all that and a bag of chips?

That they’re really the key to not only successful weightloss-but a lifestyle that is manageable and SUSTAINABLE.

Well sit back for a minute and let me tell you WHY they are and HOW they can work for you too!

  1. First and foremost: Nutrition drives 80% of fitness resultsDay 10 Clean Eating-Abs in KitchenEver hear the saying “you can’t out run a bad fork” – its true! You can exercise until you’re blue in the face but if you’re not properly fueling your body you won’t see the results you ‘think’ you deserve! The best part is – it won’t take long for the theory to be proven true. Sure it may take a few days to adjust but in time your body will crave the greens, crave the fruits and you’ll realize you have plenty of energy without the added carbs and sugar!!!
  2. Most people who think they “eat healthy” do not eat those healthy foods in the right PORTIONSyou can be a healthy eater and still overeat .pngSure almonds are a great source of healthy fats…but a typical “serving” of almost is about twelve. TWELVE! Much less than a heaping handful you may be tempted to grab. Similar carbs like quinoa and sweet potatoes provide so many nutritional benefits but there’s a big difference between a 1/2 cup of quinoa coupled with some lean protein and veggies compared to a full cup with likely less veggies!
  3. It simplifies nutritionoften imitated never duplicated.pngThere’s a reason why you see knockoff container systems when you walk into WalMart or Bed Bath and Beyond…because the system is flipping GENIUS! But here’s the deal…they’re selling you a set of containers. We offer a full rounded SOLUTION to a problem. Success leaves clues. These companies are TRYING to duplicate what we’ve mastered but they’re missing the full picture. They’re missing the point that you need support and accountability to help you not only get started but stick with the change so it becomes your WAY OF LIFE! They’re missing the fitness component and they’re falling short. Don’t get fall in that trap!
  4. It fits all lifestyles —-
    • It doesn’t matter if you’re gluten free, vegan, Paleo or your own wild mix…you can adapt this eating plan to fit YOU and your goals. Its just about simple, clean, nutrition.
  5. It compliments any fitness regimen
    • Sure it started with the FABULOUS combo in the 21-day fix workout program – again because its to be simple and basic – but if you’re not sold on the in home fitness world its okay – whether you run, bike, swim, rock out in the gym, enjoy yoga classes, toss the iron around at CrossFit or all of the above or none of the above…you still have to eat.
    • Every day. And you should be eating in accordance with your goals.
    • These little containers can help you no matter what your goal is – and it helps you get there safely!!

They say it takes 21 days to make or break a habit…are you willing to take the test?

power of habitsI have opened enrollment for my next fitness challenge and I am inviting you to GO FOR IT!

To give it a try – amidst the summer picnics and BBQs and vacations and travels – because you know what…there is never a perfect time.

Don’t let the start stop you!

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How to bounce back after vacation

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Yup…it happened.

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Yes me, the Beachbody Coach, leading online accountability groups, providing tips and advice to others about how to find the balance through the summer to have your cake and eat it too…yup –  I totally fell off the wagon!

Expo picture

Somewhere in my little brain I actually did think I could do it. I thought I could balance it all and still somewhat stay the course.

However between a weekend trip to Mexico followed by my hubby heading out of town, at the same time I was participating at the Pittsburgh Fitness Expo for the weekend which led right up to packing up my family and driving to the OBX for a week long vacation capped out with a Pirate game date night – I fell down…but here’s the kicker – I’m getting right back up…and it starts TODAY!

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Let’s rewind a bit…How did it happen?

First off I’M HUMAN! 

Sure I planned, I even took my BOD (Beachbody on Demand) with me through my travels and did pretty darn good with my workouts but truth be told – my nutrition goal of 80/20 has been more in lines of 60/40…and that’s being generous.

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I fell victim to the “I worked so hard and I deserve the break” belief…

I went with the “one beer/bite/splurge” won’t hurt me approach – which is totally accurate – however I didn’t really stick with one…

I hurt my toe and allowed that to fuel some extra rest days – which are okay – but not when the nutrition suffers along side too!

So – now what?

Its time to BOUNCE BACK! And here’s what my plan of attack looks like:

  1. I made a meal plan for the week21 day fix meal plan with refresh June 6th updated

    This is sometimes the most daunting thing to do…and yes it takes time but I truly believe that this is the KEY to a successful week. Failing to plan is just the same as planning to fail. Take some time, set up your meals and know that its okay if you have to be flexible as the week goes on – but having a plan to go from will make things a lot less stressful and more successful!!!

  2. I grocery shopped2016-05-20 14.39.43.png

    I typically grab my produce from either SAMs or COSTCO (or the local farmers market when we are around on the weekend!!!) or I swing by Aldi. Because my husband and I both eat pretty clean and follow the 21-day fix portion container system – we go through A LOT of fruits and veggies. Buying in bulk saves us time and money!!!

  3. I have set aside time later today (Sunday) to for our meal prep and asked the hubby to help me so we can conquer it together and set both of us up for success. 

  4. I am kicking off the week with a 3-day REFRESH! Maegan Blinka, Megan Blinka, 3 Day refresh results, How to kick the post vacation bloat, 22 Minute Hard Corps week 1, Example 22 Minute Hard Corps Meal plan, Example 22 Minute Hard Corps Meal plan with 3 day refresh, Can you do the 3 day refresh and 22 Minute Hard Corps, Bikini Bootcamp, Virtual Bikini Bootcamp, Summer slimdown Challenge, How to lose 5 pounds in 3 days, How to drop weight for a big event,No this isn’t my first time nor my last nor do I find it as a quick fix. The 3 Day Refresh for me – is my KICKSTART! My swift kick in the booty to say: “hey – knock off those bad habits, break the sugar cycle, get rid of the junk you’ve put in your body these last few weeks, and FEEL better” I tend to BLOAT like a mad woman when I eat gluten (which is why I generally avoid it – especially beer – but lately its been a super common staple to my diet. I feel it in the way my clothes fit and I see it on the number on the scale.

  5. I am downing lemon water like its my JOB! lemon tip

    This is actually a habit I tend to get into when doing the 3-Day Refresh because its actually part of the nutrition guide…but then somewhere I along the lines I run out  of lemons or just get lazy and slowly let the habit slip. But there’s so many benefits to drinking warm lemon water at the start of your day and with the extra sodium I’ve taken in over the last few weeks – I needed this to help pull some of that extra water out!

  6. I am going to continue to remind myself – again – I AM HUMAN!

    Summer is a time for outdoor BBQs, grilling season, family get togethers, weddings and more! I focus on progress and balance – not PERFECTION! But that’s WHY I love the 21-day fix program. It allows you to find BALANCE. To live out a healthy lifestyle and then when the time comes splurge – but just once – and then jump back on track.

I’ve been through this before. I know how my body responds to exercise and proper nutrition and I know I can get there…but I do better with SUPPORT.

covered in sweat or clothes

If you are reading this thinking “man I can totally relate” and you would like to join me on this journey and could benefit from surrounding yourself with other like minded people who want to have their cake and eat it too – then JOIN ME in my Summer Slimdown – PICK YOUR FIX.

I will be hosting a small accountability group starting JUNE 20th – but I will only be accepting 10 participants.

July 20th pick your fix cover photo

Its okay if you’re going to be on vacation or out of town for a weekend or hosting a get together.

Trust me – we’re stronger together – and together we can accomplish anything!!!

Beachbody Performance line teams up with Ironman

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Beachbody Performance Line was recently named the exclusive Sports Nutrition Supplement for all IRONMAN races in North America beginning in 2016 and I am honored to be representing the Beachbody world as an Independent Team Beachbody Coach at the Pittsburgh Fitness Expo this weekend and share these products with everyone interested!!!

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What I love about these products is that they are the perfect fit for ANYONE who wants to improve their results!!! Rather you’re an every day Joe working out in your basement or an …Athlete – professional, college, beginner and advanced…this can fit your lifestyle!!!

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Beachbody Performance is a line of premium performance supplements designed for Beachbody Coaches and customers to use with their Beachbody fitness program (or any fitness routine), which will improve performance and recovery, and help anyone reach their fitness and health goals faster.

The system consists of five powder drinks that are formulated with key ingredients scientifically shown to be effective:

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Designed by Harvard-trained scientists and based on cutting-edge sports science, exercise physiology, and nutrition research, Beachbody Performance contains scientifically proven ergogenic (performance enhancing) ingredients and plant-based nutrients to help maximize exercise performance and recovery safely, effectively, and naturally.

No artificial colors, flavors, sweeteners, or preservatives.

If you’re around – come visit me in Monroeville PA this weekend or fill out the application below!!!

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22 Minute Hard Corps Recap & Results

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And just like that 8 weeks flew by and I found myself 56 days down the road since I began my journey with 22 Minute Hard Corps.

Before I start any new program I take the time to sit, reflect and set some goals.

Then, naturally, comes the evaluation stage when its all said and done.

Sometimes I crush them. Sometimes I fall way short and others its right on the line.

I’d say these ones fell right on the line.

Maegan Blinka, Megan Blinka, 22 Minute Hard Corps, Bikini Bootcamp results, Tony Horton workout program, 22 Minute Hard Corps results, 8 week results,

I lost 1.8 pounds & just shy of 2″ around my waist.
I see more definition in my core and arms and feel leaner.

I quickly saw the immediate results of when I chose clean, healthy food choices vs. when I didn’t. I am getting to the point where the crazy out of control cheat meals just aren’t worth it! I do much better when I avoid the gluten and steer clear of the dairy!!!

On the upside I am able to pound out more pushups than ever before but fell short of that dang pull up goal #someday

22 Minute hard corps high five

All in all I am happy with my results. When you boil it down, we enjoyed the Easter holiday, our little man’s 3rd birthday, a few friend parties, a Baptism, the Buccos opening day, Mothers Day, a Pens playoff game and found balance in it all!

My nutrition was far from perfect…and while my goal is usually 80/20 I’d say I fell more along the lines of 70/30. But I enjoyed the ride! And that’s just it – its a PROCESS!!!

I was excited to share in this journey with all of my challengers and look forward to seeing what the next challenge brings!

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People kept asking me: Would I recommend this program?

Truth is – I think it is a great program to do – but not to get started with.

The 22 Minute length is amazing but a lot of the moves are challenging.

I have been consistently working out for over 2 years and found myself modifying more often than anticipated. A lot of my new challengers who started with this program found themselves struggling. That being said – others who had already completed programs like Insanity Max:30, 21-day fix, PIYO, etc… enjoyed the change up, shorter length and challenge this program brought.

In the end it will depend on you and what you like.

22 MHC week 8 2
But if you’re wondering if this program can help you reach your goals…chances are the answer is YES!!! 

I am happy to add this to my library and look forward to dabbling back to these workouts, even the dreaded Cardio 3 on those days when I really do just have 22 minutes to spare!

I want to thank you for taking the time to read this and share in my journey.

It can be hard putting myself out there on social media but I do so each and every day in hopes to some how some way inspire someone with my words and actions!

If you’re interested in joining my next challenge please take the time to fill out the application below and I will get in touch with you within 24 hours.

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The best Cauliflower Pizza crust

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It’s not too often that I get a request from my hubby for dinner but last week he was quick to put our gluten free cauliflower crust pizza on the meal plan!

And with a childhood ritual of pizza Friday I figured this would fit in perfectly tonight.

cauliflower pizza.jpg

It takes a little bit of time to “rice” the cauliflower but all in all its a pretty easy meal to throw to gether and my toddler didn’t blink an eye that this tasted different than the take out stuff!

WHAT YOU NEED:
  • 3/4  head cauliflower (about 3 cups riced)
  • 1 TBS garlic, minced
  • 1 cup shredded cheese (I used a blended pizza cheese, mozzarella would be fine!)
  • 2 eggs, beaten
  • 1.5 teaspoon basil
  • 1.5 teaspoon oregano

Note: the above is just for the crust.

I added one cup all natural pizza sauce (watch the label for no added sugars), 1 cup of cheese, some spinach and chicken to make ours a more complete meal! I also think banana peppers would have been a great addition but you make it the way you want!!! That’s the one good thing when you’re making it from home – its all up to YOU!

WHAT YOU NEED TO DO:
  1. Pre-heat oven to 400° F.
  2. Prep a cookie sheet or pizza stone by grease it with oil. I used a paper towel to really rub it in the stone! Alternatively you could use foil in a pan to reduce the chance of it sticking!
  3. Remove the stems and leaves from your cauliflower and chop the florets into chunks. Add to a food processor and pulse just until the texture is similar to rice. I did this in very small batches – probably a total of 6 times to get the 3 cups riced! If you don’t have a food processor or Vitamix, you can grate the cauliflower with a cheese grater or chop it very small.
  4. Sauté the cauliflower for approximately 8 minutes over medium heat. (The first time I made this I microwaved it but this time I sauteed – not much of a difference!)
  5. Combine the cooked cauliflower and all other ingredients.
  6. Spread dough out evenly over foil (or stone) – about ¼  inch thick. The pizza should be about 9-10 inches in diameter or if you use a square like I did about 10×10.
  7. Bake for 30 minutes or until the crust begins to brown and its cooked thoroughly.
  8. Remove the crust from the oven and add sauce, cheese and other toppings.
  9. Broil the pizza for 5 minutes, or until the toppings are hot and the cheese is melted. Allow the pizza to cool for 2-3 minutes then cut and serve immediately.(Note:While the crust was baking I pan fried 2 chicken breasts in olive oil with 1 TBS of my favorite Sweet Baby Rays BBQ sauce. The chicken was heavy so I broiled – then added the chicken)

I was so excited to share this with all my challengers!

So many people begin to eat clean or try to eat healthier and they think they can’t have their favorite foods when in reality you can – its just about learning how to make little twists and tweaks so you can enjoy new favorites and know you’re fueling up with quality nutrition – that you can still feed your littles!

 

Whether you’re new to clean eating or a seasoned pro, its always a good idea to keep learning and trying new things!

As an online health & Fitness coach I take in pride in helping others live their life in true balance with their health and happiness! If you’re interested in learning more about clean eating and not already working with a coach please fill out my form below and I will get back to you within 24 hours!