Archive for August, 2014

Week 1 Healthy Eating Transition

Week 1

tumblr_lm56ie9c5k1qi3m19o1_400No junk. Eliminate junk food from your diet. That’s it, just junk. Other than this, you can eat whatever and whenever you like. The definition of junk is obvious stuff, like potato chips, candy, ice cream, cake, etc. You may be stricter if you’d like, but for Week 1, don’t be too hard on yourself. Just stay out of the 7-Eleven®. For many of you, this step alone will reap huge benefits.

Cheat Days: 2. Since no one’s perfect, you get two days to cheat. That’s right, two days where you can eat anything you want! A trick on cheat days is to listen to your body. At first, it’ll probably tell you it wants whatever you’ve been denying it. However, over time, it’ll start to crave nutrients you’re deficient in. Learn to read your body’s subtle signs. If you’re craving ice cream, you may be short on essential fatty acids. If you crave a hamburger, your diet may lack protein. By listening to your body and learning what it really needs in this way, you can make better food substitutions. It’s a way of getting in tune with yourself that will benefit you for your entire lifetime.

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I Love my FIT LIFE

The #fitlife as a coach is the BEST. We work on our own fitness, while helping others on their journey! It’s so incredible to watch people change on the inside and out!! Most fulfilling job ever & I earn more than I ever did in recruiting.  And it’s soooo fun… I honestly can’t even believe I get paid for it. I love waking up everyday doing what I love and am so passionate about. We set our own schedules, which allows us to spend more quality with out family, or doing the things we love. We don’t push sales, or stock any products.
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Go do it TODAY!!

Good morning!! Take some time and do something for you today. Something that makes your soul happy! I think as mothers we forget about ourselves… We put our children or spouses first. We get caught up in housework or work and helping everyone else… Forgetting about the most important person…. Which is YOU. It’s so important to take good care of yourself!! Do something that makes you happy today!! Whether it’s getting a mani and pedi, or meeting a friend for lunch, or getting a massage, or buying those ridiculously expensive, yet amazing shoes, or maybe it’s just being alone and taking a walk. Whatever it is… Go do it TODAY!! When you do these things for YOU, you will become a better mother, wife and friend!!

You will never regret the run!

Many times I want role back over and push the snooze Or sit a little longer on the couch. But there is nothing better than getting yourself up, lacing up the shoes and getting out there. You may regret the snooze or the couch you sat on for too long, but you will never regret the run!

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Tomorrow morning don’t hit the snooze. Hit the road or the gym after your drop the kids off. Head out right after work. Get it done. I promise….it will be worth it.

Salmon Burgers

10394003_797584176930236_97653694152253503_nFor the salmon patties:

  • 1/4 cup red bell pepper, diced
  • 1/4 cup yellow bell pepper, diced
  • 6 tbsp panko
  • 1 clove garlic, minced
  • 1 pound wild salmon fillet
  • 1 large egg, lightly beaten
  • 1/2 tablespoon reduced sodium soy sauce
  • 1 teaspoon fresh lemon juice
  • 1/4 teaspoon kosher saltcooking spray
  • 4 cups baby arugula
  • 4 oz avocado, sliced

 

Remove the skin from the salmon, and cut about a 4 oz piece off. Place in a food processor or chopper to finely chop. This will help hold the burgers together.  With a knife finely chop the remaining salmon.
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Grilled Corn Avocado & Tomato Salad

Here’s a healthy recipe for the warm temperatures.
Grilled Corn, Avocado and Tomato Salad with Honey Lime Dressing.

INGREDIENTS
1 pint grape tomatoes
1 ripe avocado
2 ears of fresh sweet corn10432328_10203034561537486_615324323_n
2 tbsp fresh cilantro, chopped

HONEY LIME DRESSING
Juice of 1 lime
3 tbsp vegetable oil
1 tbsp honey
Sea salt and fresh cracked pepper, to taste
1 clove garlic, minced
Dash of cayenne pepper

DIRECTIONS
Remove husks from corn and grill over medium heat for 10 minutes. The corn should have some brown spots and be tender and not mushy. Cut the corn off the cob then scrape the cob with the back of your knife to get the juices. Set aside and let cool. Slice the tomatoes in half. Dice the avocado and chop the cilantro.
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What has becoming a Coach done for me?

What has becoming a Coach done for me?

  •  I got healthy.
  •  I lost weight.
  •  I gained confidence.
  •  I’ve been able to help 1000’s of people get control of their lives.
  •  I get to work from home and be with my family.
  •  I can support my family and live the life we want to live
  •  I get to set my own schedule.
  •  I have a second family with my incredible team.

images-32Back-to-school time doesn’t just affect students. It’s the time of year when everything changes—for everyone. The days shorten, the weather cools off, we get really busy, and the holidays are looming around the corner. As opposed to those frivolous days of summer, your schedule is now probably booked. In short, it’s the easiest time of the year to let your health slide.

This is when it’s important to remember that the “freshman 15” isn’t just for freshmen. All of us, students or not, face these seasonal lifestyle adjustments—and the lapses in fitness and healthy diet that accompany them—every year. Autumn is beautiful, but it’s also the toughest season to transition through. Here are 10 ways to make it to New Year’s without having to make a resolution to spend all or part of next year fixing what went off the rails during the fall.

1. Schedule your exercise
One of the most difficult adjustments to make during the fall is getting used to less daylight. As the days shorten, it seems as if you’ve got fewer hours during which to schedule your activities. When you come home from work in the dark, it hurts your psyche. And it’s tough to believe that 7:00 PM is really no different than it was during July, when you still had 2 hours of daylight left. Then there’s the cold factor. Even if you work out indoors, it’s so much easier to get back under your warm covers or bundle up and sit in front of a fire or the TV than it is to force a workout. Just remember that exercising makes you warm. It also keeps you fit and healthy and is the best thing you can do with cold and flu season right around the corner. Schedule your daily workout like it’s part of your job, and stick to it.

2. Schedule your sleep
As our days get busier, we tend to push projects later and later into the evening. To fuel those longer hours we eat…and eat. This is one major cause of the freshman 15: the infamous all-nighter. A recent study showed that when doctors are doing their residencies and are forced to work extremely long hours, famously foregoing sleep in the process, they each gain an average of more than 20 pounds. As available daylight decreases, it’s common to find yourself making alterations in your daily schedule, with sleep often losing out, so schedule your sleep just like you do your work and exercise.

3. Plan your meals
Plan your weekly meals ahead of time so you don’t resort to unhealthy “convenience” foods. If your schedule is insane during the week, try taking an hour or two on Sunday to shop and strategize. Put healthy meal and snack options in your car, your office, your backpack, or anywhere you’re likely to find yourself hungry. Trust me, the energy you get on the back end of this planning will far exceed the time it takes to plan, especially when you consider how you’ll feel if your diet is fueled by fast food.

4. Carry water everywhere
When we’re busy, we’ll often forget to drink water, especially as the weather cools off. Then, in this dehydrated state, we often confuse thirst for hunger, and we eat. You can avoid this by making sure there’s water everywhere you go. Carry a water bottle and refill it at every opportunity. Have an extra bottle in your car, your backpack, at your desk, etc., and behave as if you’re in a race each day. Force yourself to drink a glass of water every hour that you’re working or studying.

5. Be realistic about alcohol
Another big contributor to the freshman 15, alcohol, is very high in calories (7 calories per gram) and very low in nutritional value. Every drink you consume is about 200 calories of nutrition that you aren’t getting from your diet, or that you’re consuming additional calories—overeating—to replace. And this is before we consider the calories you need to consume getting rid of a hangover. If you’re a drinker, you’ll never be faced with more temptation than during the fall. So plan for it. Prior to going out, consider the number of drinks you want to allow yourself and stick to it. Another helpful tip is to carry that water bottle with you socially as well and drink a bottle for every cocktail you have. This will help fill you up so you aren’t drinking alcohol to quench your thirst, which happens often at social events. Drinking that water will also keep you hydrated and minimize the effects of your hangover. One other helpful hangover cure is to have a glass of P90X® Results and Recovery Formula® at night after you’ve been drinking. Consuming these calories right before bed may be not be ideal, but it’ll minimize the damage the alcohol will do to your body, which should lead to less overeating and more productivity the next day.

6. Plan for parties
Parties happen—and there’s not much you can do about it. Even if you aren’t social, the party will find you. Many offices are like the one in thatSeinfeld episode where the coworkers find any excuse to celebrate, usually with cake or other sugary treats. And with fall comes many such opportunities to indulge. Beginning with Oktoberfest, you’ll find a relentless stream of perfectly good excuses to ruin your health that lasts right through New Year’s. Plan ahead and decide just which occasions will be worth the indulgence. That way you’ll be fully armed with reasons when your coworkers show up in your office singing, “Get well, get well soon…”

7. Begin a morning ritual
One of the easiest ways to live a healthy lifestyle is to begin each day by doing something positive. During the summer, we often let this slide because, well, we can. With long warm days to look forward to, there always seems to be time to do something energetic. As the days shorten, making the effort to be healthier takes more discipline. Beginning each day with something healthy, even something as brief as a 5-minute ritual of breathing deeply, stretching, and thinking about positive things you want to accomplish with your day, can give you a whole new outlook.

8. Find a healthy nighttime ritual
Many of us undo an entire day’s productivity in the last few hours before bed. This is particularly true when we’re busy and/or stressed because we want to unwind, which often means cocktails and/or desserts in front of the TV. If you can find a healthier way to unwind, you’ll do yourself a world of good. And even if you can’t get away from the cocktail/dessert/TV habit, adding something at its end, instead of just sacking out, can reverse much of the damage. Stretching in front of the TV is one of the easiest ways to make that transition. Following up your stretching with herbal tea and some relaxing reading can have you hitting the sack with a much more positive attitude. Another way to help yourself get in that positive ready-for-bed headspace? Yoga Booty Ballet® Master Series Pajama Time or the Yoga Booty Ballet Relax and Unwind bedtime meditation CD, both of which are designed with end-of-day relaxation in mind.

9. Make a positive New Year’s resolution now
Instead of waiting until New Year’s to undo and repair the damage caused by a fall-into-winter slide away from your fitness goals, make a resolution to get there, starting today, with improved fitness and health. Just think about how much better your goals can be for next year if you finish this year on a positive note. Why put yourself through the work of digging yourself out of a hole you make deeper from now through the end of the year? Instead, set yourself up, beginning right now, to have a banner New Year.

10. Cut yourself some slack
You can’t be perfect, and, frankly, who wants to be? You’ve got to live. By planning ahead with goals in mind, you’ll be far more able to relax about the holiday season, and maybe even enjoy it a little too. So make a plan and do your best to stick with it, but don’t forget to make enjoying the season and having some fun part of that plan.
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Does a cute outfit motivate you to workout??? 

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If you had $100 to spend what would you buy???

 

Breakfast Frittata

Ingredients:
10 large egg whites (11Ž4 cups)
6 large eggs

3/4cup nonfat milk
1/4cup shredded Parmesan cheese
Sea salt and ground black pepper (to taste; optional)10420045_265539483637899_4706361214473498610_n

1/2tsp. ground nutmeg
1 Tbsp. olive oil
1 medium onion, chopped
2 cups chopped Swiss chard
Nonstick cooking spray
1 cup cherry tomatoes, cut in half

Preparation:
1. Preheat oven to 350° F.
2. Combine egg whites, eggs, milk, cheese, salt (if desired), pepper (if desired), and nutmeg in a medium bowl; whisk to blend. Set aside.
3. Heat oil in a large ovenproof skillet over medium heat.
4. Add onion and chard; cook for 4 to 5 minutes, or until tender. Turn off heat. 5. Lightly coat sides of skillet with spray.
6. Add tomatoes and egg mixture to skillet.
7. Place skillet in oven. Bake for 20 to 25 minutes or until puffy and set.

Tip: You can use spinach, kale, or other favorite greens instead of the Swiss chard. You can also mix the greens for a total of 2 cups.

Nutritional Information: (per serving)

Calories: 131Fat: 7gSaturated Fat: 2gCholesterol: 144 mgSodium: 273mgCarbs: 4gFiber: 1gSugars: 3gProtein: 12

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