Health and Fitness Tip #21 - Ditch your Working Lunch

Ditch your working lunch

Munching on your lunch while at the computer could lead to mindless grazing, according to a study in the American Journal of Clinical Nutrition. People who eat their midday meals while playing a computer game end up eating more cookies 30 minutes later than those who hadn't been gaming. So carve out 20 minutes a day (we know, you've got a million things to do, but … ), and eat in your conference room, or outdoors, if it is nice. Or if you have no where to go then turn your pack away from your computer, turn off your phone and savor every bite of you meal. That way you will be full and not tempted to munch on the goodies in the office. PLUS your whittled waistline with thank you.

NEW RECIPE - Homemade Granola

 

 

Healthy Granola Recipe

 

 

I used all Raw organic ingredients, which if you can, I would suggest that. These measurements are also flexible, depending on how much or how little you want.

 

Ingredients:

 

2 cups of raw, whole rolled oats - I used gluten free Trader Joe Brand

1/2 cup raw nuts (chopped) I did a mixture of peanuts and almonds

1/4 cup raw seeds - I did sunflower seeds 

1/2 c of unsweetened dried fruit - I did raisins

3 TBSP of raw honey

2 TBSP of extra virgin coconut oil

1/2 tsp of Vanilla extract

 

Directions:

 

Preheat oven to 300.

 

Combine all ingredients in a mixing bowl and use your clean hands to mix well and toss to coat.

 

The coconut oil might be solid at first but your hands will melt it into the mixture, just make sure there are no chunks left.

 

Spread the mixture in a thin layer on a baking sheet and bake for 30 minutes or until light toasted.

 

Cool before serving or storing.

 

This granola mix can be kept in an airtight container in a cool, dry place for up to 2 weeks.

 

I am getting ready to head to Cancun for a work / vacation trip. Having celiac's limits my eating so I like to make this granola mixture and either snack on it on the plane or have it as a go to if there is nothing in the hotel I can eat.

 

Love making it and I switching up the nuts and seeds each time. 

Also I love adding this mixture to my cottage cheese, eating it plain, adding milk to it, or adding it to my plain Greek yogurt.

Fixin For Summer Fitness Group - Starts Monday April 13th

Winter is gone and before you know it Summer will be here!! Are you ready?

 Do you have summer plans already? Are you going to the beach? Do you have a wedding you are in? Or do you just want to get rid of the baby weight you gained? Whatever it is, you can do it! And with the help from me and the fitness group you will be Summer ready before summer even gets here!

 I am on a mission to get fit and lean for summer! Why? Because I to look my best in a bikini that I have not worn in over 2 years (I didn't have time last year with the wedding) and in the cute summer outfits that I am seeing already in the stores!!

 SO.....I need your HELP!! I need accountability and motivation to keep me going because we have less than 3 months till its bikini season!!

 Starting April 13th I am starting a 21 Day fix, Fixin for Summer, fitness group! In this group you will be provided with 3 weeks of workouts, meal plans, support, motivation from others and myself doing the program, portion control containers to keep for life and a month of Shakeology!
The 21 Day Fix is all about portion sizes and all about SIMPLE!! Simple eating and simple workouts. The guess work has been taken out for you!! And guess what you can still have a glass of wine or some chocolate with this amazing plan!!! And I have had clients lose anywhere from 5-15 pounds in their first 21 days!

Only 4 spots left!!! RESERVE YOUR SPOT NOW!!!

 Interested in learning more about the 21 day fix and how you can reserve your spot today? Send me an Email or click HERE to find out more.

Week 1 Recap of the 21 Day Fix Extreme

Day starts week 2 of the 21 Day Fix Extreme. So I want to take time and recap Week 1.

Week 1 was tough, I am not going to lie. It wasn't the eating plan but it was the workouts. She doesn't give you as long as a break and she goes harder and faster. I love her leg days because they make you sweat like a pig and yet feel amazing after. Pilates is a challenge - why? Because she uses a resistance band the entire 30 minutes and they aren't easy moves. When it comes to favorite workouts, I think Dirty 30 Extreme is my favorite. It wasn't my favorite in the regular fix, BUT it is in extreme. Why? Dirty 30 slows down a bit, its at the end of the week, and the moves she has you do are dynamic, fun, and target certain areas of your body.

All in all the workouts are AWESOME and definitely for someone that is more advanced and has been working out for a while. I would not recommend this program for someone who is a bigger, older, or has a serious injury.

MEAL PLAN - now this is my FAVORITE part of the program. The 21 Day Fix Extreme comes with 2 meal plans. One is the Extreme Meal Plan just like the regular Fix, BUT you no longer get sweets, waffles, treats, and of course your wine! The competition plan - is a carb depletion plan that is for someone that wants serious results and / or someone that is thinking about doing a Body Competition.

I am doing the Countdown to Competition plan which means I get 6 reds (proteins), 3 greens (veggies) and 1 yellow (carb) a day. I am not a meat eater but I am going to Cancun in 16 days and am looking for some serious results. So I decided to the Competition plan. I honestly thought I was going to hate it and have to quit after the first day or 2 because I hate meat, however, I am in love with it, have stuck to it and am now on day 8. I am learning a lot about my body. For example, on the days I carb deplete, I feel amazing, no bloating, fresh, and workouts the next morning are amazing. The days I am following the fix extreme meal plan and allowed fruits, dairy and starches, I feel bloated, have a crappy workout the next day, and have a upset stomach.

Its interesting how in tune I have become with my body and it has me thinking about my nutrition plan come after the fix.

Here are pictures of what I eat on the competition plan and what I eat on the extreme plan.

On these days I do 3 shakes, 1 with fruit and peanuts, 1 with PB, 1 with fruit and starch, and then 1 protein, 1 starch, and 3 greens for dinner.

 

I do 2 Shakes, 2 Ground Chickens, 2 Turkey Burgers, 1 Broccoli, 1 sweet potato, and 2 green beans.

If you are interested in the 21 Day Fix or the Extreme message me at jgerity83@gmail.com and I can tell you more about each one.

Health and Fitness Tip # 19 - Shake Your Way Slim

Shake your way slim

 

Sick of that elliptical or bike or running outside? That means it's time to mix up your routine! My favorite way: Break a sweat by moving and shaking. How? 2 ways 1. Simply make a playlist with your favorite "Dance Party" tunes ("Girls Just Want to Have Fun"? "Single Ladies (Put a Ring On It)"?), then turn up the volume, and start breaking it down. Or 2. Get Hip Hop Abs or Rockin' Body and break a sweat with Shaun T. These 2 programs will have you busting a move while laughing at yourself, and trust me you will be a sweaty, sore mess by the end of the workout! And for even more fun, invite some gal pals over and get grooving (and laughing). The best part is that you'll each burn about 200 to 600 calories per hour. Now that's something to shimmy about!

 

 

New Recieps - Healthy Protein Ball Desert

 Healthy Balls Dessert Recipe:

Ingredients
  * 1 full jar (12 oz) of almond butter, cashew butter, or peanut butter (I use Peanut Butter)
  * 1/4 cup real maple syrup (I use organic)
  * 2 cups almond flour
 * 1/2 cup organic canned coconut milk (canned is creamier than the watered down cartons)
 * 1/3 cup chia seed
 * 1 teaspoon vanilla
 * 2-3 scoops chocolate whey or Vegan protein (Shakeology!)
 * 2 Tbsp of organic cocoa powder
 * 1/3 cup of cacao nibs
 * 1/3 cup of dark choc chips (100% cacao) If you can't find 100% try to get 70% or higher
  * 1 Tbsp of cinnamon


Directions:

 Mix all ingredients together in a large bowl and continue to mash together with a large spoon for a few minutes until everything seems well mixed together. 

Roll into 1 inch balls and lay out on plates or waxed paper to put in the freezer (they need to be separate so they don't freeze together).

Once frozen, you can transfer all the balls to a tupperware container to keep in the freezer until any time you want a healthy sweet treat!

These are amazing and a great treat to have! My hubby and I love to make these and have them at hand when we need something on the go or just a sweet treat!!

21 Day Fix Extreme and Countdown to Competiton Meal Plan - Day 1

Day 1 of the 21 Day Fix Extreme Starts Today! This morning I did Plyo Fix Extreme. This workout was all about legs, which I love because you get a sweat going and you burn more calories. I was sweating before round 1 was even over! And my legs are shaking and sore already! I am excited to see what tomorrow brings!

For the Eating Plan the 21 Day fix Extreme came with 2. You could do the Extreme eating plan or the Countdown to Competition eating plan, which is what Autumn does before her competitions.

I am doing the Countdown to Competition eating plan. This plan is a carb depletion plan that allows you 1 carb a day (or at least that is all I get because of the bracket, I am in). I like this plan because you do 2 days carb depletion and 1 day Extreme plan. Also neither plan allows you to drink wine or enjoy sweets, so thank goodness for shakeology to help me with my cravings.

I am excited to be doing this meal plan. I am not a meat eater so that part will be hard, BUT there are only 22 more days till Cancun so I need to suck it up now so I don't suck it in later in Cancun! I am willing to Sacrifice giving up fruits and carbs for 21 days if it means I will have the bikini body I have always wanted.

Would you? Could you go for 21 days, 2 days on and 1 day off of no carbs?

Newly Wed Tip #14 - Don't Take Your Spouse for Granted

Newly Wed Tip #14 - Don’t take your spouse for granted.

Its the holiday season and Christmas is 2 days away. This time of year turns out to be more stressful and a burden sometimes then it is meant to be. The holiday season is to be spent with loved ones and family. This time of year is o be a joyous and merry. Don't take this time of year for granted especially with the ones you want to spend it with. I always remind myself of the families that have lost someone round this time of year, or the people that have no one.

Yes married life can stink sometimes and you will have your ups and downs. WE DO!! This time of year has been stressful for us. We usually travel this time of year but with his leg and therapy we have to stay put. So the past few days have been stressful and full of arguments.


However I continue to tell myself that I love him and I continue to tell him that I love him, even when days I am so mad I don't want him to know I still do, I do!  Why? Because you never know when its the last time. I know this sounds dreary but I don't want to wake up one day and regret that I didn't say I love you to him. Life is too short!

So say it regularly. Tell your spouse when they’ve done a good job or something you appreciate." Let them know you noticed. Especially with guys, they need that acknowledgement, they need that praise, especially if we ant them to keep doing it, ladies. ;)

Also do little daily gestures, such as; rubbing your spouse’s shoulders, doing things to help out around the house [or] fixing your spouse's favorite meal. These little gestures help to boost relationship and your moods. And lets your other half know you TRUELY care!!

Also remember marriage isn't perfect and it doesn't just click. You must work at a marriage to have that happy and healthy relationship. Its not easy, but in the end, its worth it!

Newly Wed Tip #12 - You can't win them all

Newly Wed Tip #12 - You can't win them all

 

 

I have already told you marriage isn't perfect. You will have fights and lots of them. And if you are fighting it means you still have passion for each other! Its when your marriage goes silent and you give up the fights because it just isn't worth it, that is when the passion has burned out and you need to reflect on yourself and your marriage.

When it comes to fights and battling we have a second nature to ALWAYS be right and always be the WINNER. However, that is not what marriage is about. Its not 50-50, its not 75-25, its 100-100. Marriage is about give and take. And there will be times, no matter if you are right or not, that you will have to accept that your spouse is also right or that you both just can't agree on something. Its not giving up on the marriage, its allowing the marriage to move on and grow stronger. There will be times that you will need to accept defeat, accept that you can't persuade them, accept that your wrong. Make those times count, learn from them, grow from them, but whatever you do.......DO NOT hold a grudge with each other.

You are both human, you both make mistakes, and you both will have different opinions, remember if you were the same all the time your marriage would be boring.

So take those fights, learn from them, grow together, respect each other, and love each other a little more each time. Marriage is worth all the ups, downs, fights, and battles. Especially when you found the right person to do all that with.