Imagine this: You get that first burst of warm weather – you go to grab your favorite pair of shorts from last summer…and….they don’t go past your hips
Yup! I’ve been there! In fact as I prepped for our cruise last month – that happened!
Coming off the winter months filled with holidays and warm snuggles by the fire can make it hard to get up and get moving and easily lose track of your health and fitness goals.
But don’t fall on the quick fit fitness gimmicks!!!
Most solutions that people apply or buy fail because they only address ONE specific point of the issue. In my mind, its a comprehensive approach that truly WORKS to help you reach your goals…there’s 5 pieces that really matter:
#1. ACCOUNTABILITY: I offer private online accountability groups. This places you with other like minded individuals all working towards the same goals!
#2. SIMPLE/BASIC NUTRITION: I take the guess work out of one of the hardest parts of health… nutrition.
#3. Shakeology!!! This IS the healthiest meal you will have all day packed with over 70 super foods & the most amazing, smooth taste and somehow supermom powers at least in my opinion!
#4. EFFECTIVE EXERCISE: Simple basic workouts with amazing results in as little as 22 minutes a day!
And if you’re thinking:
“but I have kids”
“but I’m tired”
“but I work long hours”
Trust me – you can find 22 minutes a day! If you WANT this you can do this!!!
#5. FREE coaching from me every day! That’s right, I am with you every step of the way every single day.
I have a brand new challenge group starting April 18th and would love for you to join me!
Seriously – what do you have to lose?!?!?
We are getting ~ BIKINI READY
Fill out the application below for more details!!!
Or maybe the 7-10 pounds you tacked on between Thanksgiving & Christmas?!
Or…. perhaps the classic “this is my year” attitude??
I’m sure there’s a million and one things that play into the reasons but the results have proven in a recent study that the TOP 3 new years resolution in America are to:
Forget saving for the future or spending more time with family – most people kick off a new year with a goal to somehow some way improve their overall well being!
Yet, LESS than 10% of those people are actually successful in achieving their resolutions!
They don’t have the tools!
They’re afraid of change – they fear failure – they don’t know HOW to get started AND continue!
But here’s the deal…if you make a few temporary changes the results will simply be that – temporary. You won’t truly acheive what you’re setting out to do unless you make a CHANGE!
A change in the way you think – act- believe and yes – a change in your LIFESTYLE!
So – what’s the deal?
For starters – its much easier said than done!
Making a lifestyle change – a HEALTHY lifestyle change isn’t always easy.
Some people will doubt you, some may not support you, some may even say negative things and you may fear your ability to stick to it long term or when not at home. You’re afraid you don’t have the time or the money – But these are all just excuses – if you have a plan – you can overcome every single one of them – and then some!
AND I CAN HELP YOU!
Committing to a healthy eating and a consistent exercise routine may be HARD. But so is living in a body that you’re unhappy with.
CHOOSE YOUR HARD.
Then take action.
I’ve started and stopped my fair share of “changes” but nearly 2 years ago I made one change that forever changed my life.
I joined a challenge group.
An online accountability group filled with other women who had similar struggles as I did – similar fears – and similar goals – TO LIVE A HEALTHIER LIFE!
I picked up a 21 day fix challenge group, followed the advice of my COACH, and joined a group!
I pushed play – in my home – for 30 minutes a day. I checking to the group for accountability, I took the advice shared, I utilized the meal plans and recipes that were suggested and low and behold – I GOT RESULTS!
So I ask you all to take this as a personal INVITATION to make this your year.
Your time to shine and your time to FOLLOW THROUGH with your commitment – your commitment to BE HEALTHIER! TO BE THE BEST YOU!
I’m kicking off my RESOLUTIONS INTO RESULTS challenge group January 4th and I am looking for 10 people to join me!
Join us and we’ll do this TOGETHER!
(Please fill out the application below to be considered for one of the 10 spots. Must not already be working with another coach!)
Here’s the real deal – I actually love pancakes but I have a hard time putting anything into my body that has ZERO nutritional value! So I put a halt to the classic pancakes a while ago but I have found the best solution: Mancakes! They’re a gluten free combo of: Oats, egg whites, berries, banana and naturally flavored with some pure extracts and cinnamon!
They’re filing, no need for syrup, and my 2 year old insists on them DAILY – #mommywin!
Now: The only downside is – they take FOREVER to cook! Partially because when I make them I made a quadruple batch (which yields around 32-35 pancakes) and I don’t like to dirty more than one pan – but nonetheless – time is precious!
So I whipped up this little Mancake Berry Bake this week and it tasted like a blueberry muffin and I’m kind of thinking this is going to be my new thing!
The consistency is dense -like a cake/muffin but full of flavor! I’ve been enjoying these post-workout/Recovery shake for Meal #1 followed by my shakeology. This has been working these last four days to keep me energized and full after these intense Hammer & Chisel Workouts!!!
WHAT YOU NEED:
2 Cups of Oats
16 Egg whites (2 small cartons or one large)
1 Cup of strawberries (frozen are a-okay!)
1 Cup of blueberries (frozen are a-okay!)
3 tsp cinnamon
2 tsp vanilla extract
2 tsp almond extract
WHAT YOU NEED TO DO:
Preheat oven to 350 degrees
Combine all ingredients in a blender and blend until smooth (you’ll see some oats but that’s okay!!!) – Now in my first go at these I forgot to add my blueberries – so I sprinkled them throughout and baked – I feel like this gave them more of a “muffin” feel opposed to blending them all together! But my little guy prefers them blended smooth!!
Pour into 9×13 baking pan (I prefer the foil toss pans – easy in and easy out!!! Don’t forget to spritz with olive oil or coconut oil first!)
Bake at 350 for 40-45 minutes. Make sure you test the center so its cooked fully (note: using frozen fruit may prolong the baking time 10-15 minutes)
Break into 4 pieces and now you have 4 breakfasts ready to go!
I have them planned out to give me: 1 Yellow, 1 Purple and 1/2 Red with each serving. The walnuts would be counted as a blue if used!
Why the 1/2 red? Because I am missing my post dinner sweet treat and what I found is that I can shake 1/2 a scoop of chocolate shakeology with some ice cold water to finish dinner and I no longer have that urge to much 🙂
If you’re looking for some new recipe ideas, or meal planning tips or maybe just some accountability to stay ON TRACK especially when times get tough – then join my next online Health & Fitness accountability group! My next group is now forming and I am looking for more women who would benefit from the support network and accountability of achieving their goals TOGETHER!
There are a lot of reasons WHY I coach but one thing that plays HEAVY in that decision and goal board is being able to share in the successes of my challengers and those who have made a decision to INVEST in themselves!!!
Em has completed 2 rounds of the 21-day fix and well, as you can see, she has received some pretty amazing results!!!
“My first round my focus was on weight and the scale something I pretty much have always had a struggle with. However this round my focus was on inches and trying not to obsess over the scale. I cannot even begin to express how important it is to forget the scale and look at all those NSVs!! It is so much healthier to look at those at least for me. I have lost a total of 12lbs and my victory 8.5 inches!!!! I plan to keep going and I can’t wait to figure out what my new goals will be as I continue on this journey to a healthy happier ME. Thank you ladies for keeping me accountable and making this journey a reality instead of just a dream that would drag me down.”
Its not just about the transformation you can see but rather that transformation you can FEEL on the inside! Being able to share in these transformations fills my cup!!!
The secret is in the combo deal! If you practice a few basic principles over 4 weeks with the support and accountability of our online group you will see results WHILE developing a new healthier, more BALANCED life that you can maintain long after our time together is over!!!
If you are ready for a clean break from bad habits then join my Busy Moms Finding BALANCE support group! You can utilize the 3-day refresh to kick those bad habits and jump in full force or simply start with your workout program but know that you have a tribe of women supporting you every step of the way!!!
I don’t mean to toot my own horn but I rarely think my meals qualify as “restaurant quality” however this salmon, as simple as it was, was just that!!!
It only took a handful of ingredients, it was clean, gluten free, 21-day fix and 21-day fix extreme approved and literally mouth watering!!!
WHAT DO YOU NEED:
2-3lbs salmon (fresh or frozen is fine, I like to make a lot so I can have throughout the week!)
2 lemons, 1 sliced, 1 to juice
1TBS olive oil
2-3 gloves minced garlic
Himalayan Salt and black pepper (to taste)
WHAT YOU NEED TO DO:
Preheat oven to 375
Line pan with foil
Lay salmon on top of foil, drizzle with oil and/or spritz entire filet with oil
Rub the minced garlic into the salmon
Squeeze lemon juice over salmon filets
Lay sliced lemon on top
Bake for 15-20 minutes then finish off with 3-5 minutes under the broiler
Now don’t forget the last step…the crispness of the broiler was where it all came together!!!
We served this with sweet potatoes sprinkled with cinnamon and broccoli and I truly felt like I was sitting in a restaurant!!!
Whether you’re new to clean eating or a seasoned pro – if you’re interested in more clean eating recipe ideas and living a HEALTHY and FULFILLING life – fill out the form below to join one of my upcoming health and fitness accountability and support groups! Together we can end the trend of obesity!
Week 2 is almost a wrap and yes, I am still SORE!!!! I remember this feeling from when I first started my fitness journey almost a year ago and I know the sore muscles are worth the pain and simply a result of using different muscle groups!
Like Autumn always says:
“You can be sore today or sorry tomorrow!”
But all in all I am really enjoying this workout program and so are all my challengers!!!! One girl lost 4 pounds in just the first week…another 2 inches just around her waist…and most are feeling better and more energized (and sore!!!) than than ever before!!! I love surrounding myself with these like-minded people!!!
We tossed the Turkey Meatballs into the rotation this week and they sure were a crowd pleaser! I love that they are gluten free, full of flavor and freeze well – extra bonus!!!! They also made the perfect lunch on the go when my little guy and I were hanging out in the waiting room during my daughter’s gymnastics class – much better option than goldfish!!!
HERE IS WHAT YOU NEED:
1.5lbs raw 93% lean ground turkey breast
1 tsp. sea salt or Himalayan salt (Mineralize)
1 tsp. dry mustard
1 tsp smoked paprika
1 large egg
3/4 cup quick cooking oats
2 cloves garlic, finely chopped
12 fresh parsley sprigs, finely chopped
1 Tbsp. tomato sauce, no sugar added
WHAT YOU NEED TO DO:
1. Preheat oven to 400 degrees F (204 C)
2. Lightly coat large baking sheet with spray; set aside
3. Combine turkey, salt, mustard, paprika, egg, oats, garlic, parsley and tomato sauce in a large bowl; mix well by hand. (confession – I totally dislike touching raw meat…so I used this little gadget from pampered chef that you use when browning meat and it worked PERFECTLY!)
4. Roll mixture into 30 1-inch meatballs. Place on prepared baking sheet. (Again…touching meat issue…I used a cookie scooper and packed it against the side of the bowl, scooped out and waahla – perfectly sized, evenly cooked meatballs!!)
5. Bake for 15-20 minutes or until no longer pink in the middle.
6. Serve with your favorite sides!!!
NOTE: I doubled the recipe so I could freeze half for another week.
Let me know if you give them a try!!!
If you’re interested in trying out the 21-Day Fix Extreme or any other workout programs I invite you to join my next accountability group!
I’m excited to say that I survived week 1 of the 21 Day Fix Extreme! Although I’ve been sore somewhere new every single morning, I find the workouts fun yet challenging and I can already see some changes in my body! I loved all of the workouts in the original 21 day fix and this program proves the same. The variety is perfect! Every day targets a different muscle group and that Sunday Yoga fix comes at a time when your muscles REALLY need that extra stretch. Kind of like they knew what they were doing, lol 🙂
I had never used a resistance band the way its used in Pilates but WOW – talk about resistance training at its best!!! I thought you just used it as a subsitute for weights but turns out some basic moves can be turned up a notch or two or three with this simple little band!!!
I still kind of feel like a twisted pretzel at times but I’m getting better for sure!!!
Now truthful moment – my nutrition has not been where I’d like it to be! The planning part is there…and prep is there…its controlling my urges to eat when I know its not “time” to eat! I keep reminding my challengers and myself – Don’t mistake that feeling of thirst for hunger – if it hasn’t been 2.5-3 hours since the last meal – CHUG!!!!
I never miss my SHAKEOLOGY and even found myself subbing some of my “reds” last week and doubling up on my shakeo!!! Perhaps it was the new addition of the Candy Bar to my rotation (modified to fit into my daily container allowance!) but there have been people sick all around and I know that will only help boost my immue system with all the antioxidants along with the pro and pre-biotics! This mama doesn’t have any time for getting sick!!!
I know a lot of people/men see Autumn and wonder if this program can be for men too. Well let me tell you my hubs has been working out regularly for almost a year and while he is in the middle of Insanity Max: 30, he passed on the PULSE day and joined me for a little Dirty 30 on Valentines Day morning and he even admitted he got a good 30 minute burn in!!!
We’ll be doing round 2 together 🙂
Its been FRIGID in western PA this weekend and as much as I dislike these subzero temperatures I can tell you I was pretty darn productive!!! Today I’ve already prepped the Turkey Meatballs and Veggie Egg Cups for this week…along with some cajun chicken, tilapia, mancakes for the hubby, and veggies!!! I’ve set myself up for success….I just need to resist the random snacking and desire to finish off my munchkins’ snacks!!!
My week 1 goal was primarily to STOP finishing remaining food and the mindless snacks – and I failed. Why is it that that macoroni and cheese just screams out my name to take just ONE bite?!?! My willpower was just bad this week!!!
So this week I’ll try again…no more finishing the oatmeal or cereal or those darn cheese its – its time to FOCUS and stick to my meal plan!!!
I’ve planned out week 2 really focusing on the foods at the top of the lists to maximize my results!!! My YELLOWS are primarily quinoa, sweet potatoes and oatmeal…my REDS are usually fish/seafoood, chicken, turkey, eggs, and Shakeology, my PURPLES are apples and berries and my GREENS are asparagus, broccoli, peppers, spinach and cucumbers. I’ve also eliminated bananas, greek yogurt and almond milk.
I took the time, planned, shopped and prepped and now I’m looking to my challengers and accountability group to help hold me to my goals this week!!!!
Whether you’re looking to lose 15 pounds, 20 pounds or more OR whether you’re looking to just tone up and get ready for bikini season – you can reach your goals without ever leaving your home!
Through my online accountability group, you learn tips on clean eating, receive daily 1:1 coaching, motivation, accountability and SUPPORT!!!!
If you’re interested in joining my private group run through Facebook fill out the application below I’ll send you all the details!
You can get the body you’re looking for if you COMMIT to 25/30 minutes a day, 5-7 days a week and I promise you RESULTS!!!! This is exactly how I got started and I am forever grateful I took that leap!!!
Ok, these may not sound amazing but don’t doubt me yet…
These little perfectly balanced protein pancakes – aka – MANCAKES have taken off in my house! It started when I was helping my hubby with his meal plan and was in the middle of a 3-day refresh. I watched him make them for 3 nights and decided this would be my first non-vegan food item when I was finished! And I have been hooked on them ever since!
Here’s the thing – they’re so versatile! You can add more or less oats…you can do just eggs, just egg whites or a combo of egg and egg whites…all depending on your own preferences and goals! Plus my little guy likes them so its a bonus score!
I’ll share with you the 21-day fix/Insanity Max: 30 approved recipe I use along with my husband’s.
WHAT YOU NEED
Her recipe (21 day fix approved) – Yields 4-5 pancakes
1/4 cup quick oats – 1 Yellow
4 Egg whites – 1/2 Red
1/2 cup berries or 1/4 of a banana – 1/2 Purple
1 tsp. vanilla
1 tsp. cinnamon
His recipe – Yields 12 pancakes
1.5 cups oats
6 Egg whites
1 banana or 1 cup berries
1 tsp. vanilla
1 tsp. cinnamon
WHAT YOU NEED TO DO:
Preheat pan to medium heat.
Combine the Egg/Egg whites, oats, vanilla and cinnamon. You can do this in a bowl if you want to leave the oats ‘whole’ or in a blender if you like a smoother, more pancake-like consistency. Stir or pulse a few times to combine.
Add fruit and pulse until you get the desired consistency you like!
Using a 1/4 cup, pour into pan, cooking each side about 2 minutes or until you see the edges forming. Flip once. Let cool and store in air tight container or eat immediately!
The one thing I LOVE about these is that you can eat them hot or cold, in the car, or running around – which fits my lifestyle perfectly!!!
My husband prefers a banana in his and blended smooth where I prefer the berries and more like a oat consistency.
Honestly though – you can’t go wrong! They’re so tasty and the fact that they’re also gluten free is just an added bonus!
If you’re ever looking for more clean eating meal ideas, tips, recipes or just motivation – join my next health and fitness accountability group! I’m a big believer – there’s power in numbers!!!
As I mentioned last week, I did a Wildtree freezer meal workshop over the weekend and I tried the first meal – Asian Ginger Plum Stir-Fry with cashews and it was a family hit!
You have the option of keeping this vegetarian or adding meat (I went with chicken). Now I will say the recipe you will see below varies slightly from the recipe I received at the party – but that’s what I love about these workshops…you make them your own and do what fits your lifestyle and your family’s lifestyle! So I reduced the amount of the grape seed oil and marinade, added some pineapple (which my hubby said was KEY!), skipped the bean sprouts, subbed out the baby corn for frozen corn and added some additional red pepper slides because, well, they’re my favorite!
My prep was already done and this meal took about 20 minutes total and it made enough for 2 full dinners! (yes, the leftovers heated up very well!!!)
Like I said, this was a freezer meal, but you could also prepare fresh by mixing all ingredients in bag one together and bag two together (although I do think it would be best to at least marinade over night!!!)
Asian Ginger Plum Stir-Fry with Cashews
In Freezer Bag:
4 oz frozen corn
8 oz package of snow peas
1 red onion, thinly sliced
2 red bell pepper, thinly sliced
1 Tbsp. Wildtree Roasted Garlic Grapeseed Oil
2 tsp. Wildtree Garlic Galore Seasoning Blend
1/2 cup Wildtree Asian Ginger Plum Dressing & Marinade
1 Tbsp. sesame oil
1 Tbsp. cilantro
Optional: 1 can sliced water chestnuts, 8 oz
If you’re including meat, in a second bag:
2 boneless skinless chicken breasts – cubed
2 tbsp Wildtree Asian Ginger Plum Dressing
In smaller bag: 1 cup rice, Place this bag and freezer bag inside additional freezer bag so you have everything you need come cook time!
At cooking time: 1 cup bean sprouts and ½ cup cashews
Combine all ingredients in specified gallon size freezer bags and mix to allow seasonings to distribute.
1. Thaw overnight in fridge.
2. Cook rice in accordance with package instructions.
3. Heat large skillet to medium-high heat. **If using meat, heat a large skillet over medium high heat and pour contents of meat bag into the skillet and cook 3-5 minutes before adding vegetables** Add thawed bag contents & sauté until veggies are tender, approximately 15 minutes. When ready to serve, stir in 1 cup bean sprouts and ½ cup cashews. Serve over cooked rice.
I also forgot the cashews when I initially made it. We tossed some in with the leftovers but I don’t really think they were needed. I personally enjoyed the touch of sweetness from the pineapple!
I usually try to follow the foods and general meal plan using the portion control containers with Beachbody’s 21-day fix/Insanity Max:30. While this specific recipe is not 100% in line with those meal plans – you could alter the dressing by using the Asian Citrus Vinaigrette (see below) as well as olive oil rather than grapeseed oil for a delicious dinner!!
Asian Citrus Vinaigrette – From the 21-day fix nutrition guide
(makes 6 servings – 6 orange containers)
1/4 cup 100% orange juice
1/4 cup rice vinegar
2 TBSP reduced sodium soy sauce
2 tsp raw honey
1/2-inch fresh ginger, peeled, finely grated
1/4 cup sesame oil
1. Combine all ingredients EXCEPT the oil in a medium bowl, whisk to blend.
2. Slowly add oil while whisking; mix well
Store any leftover dressing in a covered container in the refrigerator. If dressing thickens when cold, hold at room temperature for 30 minutes before serving. In addition to stir-drys this dressing is great on salads and drizzled over grilled chicken, pork or beef!
If you have any questions about this meal and/or the Beachbody programs mentioned above please feel free to email me at firstname.lastname@example.org I’d love to hear from you!
I run health and fitness accountability groups to help you stay focused on your goals and keep working through the good times and bad! If this sounds like something you’d be interested in – fill out the application below!