Health and Fitness Tip #35 - Excuse - I've tried that already

Exercise Excuse No. 6: 'I've Tried Before.'

What did you try before? Why didn't it work? Did you stick with it? Did you have help? Did you have accountability? Did you set goals for yourself? Did you keep track weekly? Did you eat right?

 

GOALS

Set THEM!! Set goals that are small and realistic. Don't set goals that are huge and going to take a long time to reach. Have a long term goal but break it down, into smaller goals. Why? Because you're more likely to feel like a success, not a failure, when you reach those small goals.

LOG THEM

Also keep a log and post it somewhere public -- even on Facebook. Make a "wall of encouragement." Why? So Friends and family can then say, "Hey, you did 15 minutes yesterday. Great job," or they can motivate you when you are down and looking for an excuse to fall off track. The log will also help you to see if and when you're falling off the wagon (or the track).

SUPPORT GROUP

Having an exercise buddy or a support group keeps you accountable as well. You may be more likely to show up for your workout if you know someone is expecting you to be there, or a group is counting on your posts!

New Recipe - Spaghetti Squash Noodle Bowl

I love Spaghetti Squash but usually when I make it, I either make it like spaghetti with sauce or I make it Mexican style. However, this recipe is amazing and is going to be my new go to way of making spaghetti squash when I do!

Spaghetti Squash Noodle bowl + lime peanut sauce recipe

 serves: 4

Notes: Definitely use the sharpest knife you’ve got for the spaghetti squash. You don’t want to be pulling a stubborn knife out of a half-cut squash, commanding someone nearby to dial 9 11 in standby emergency preparation
Ingredients:

 1 large spaghetti squash, cut in half lengthwise + seeds scooped out
4-5 kale stalks, stems removed
1 shallot, peeled
1/2 cup chopped toasted nuts of your preference (I used cashews)
3 tbsp sunflower seeds (toasted, raw, whatever)
chopped leafy herb if you feel it (cilantro, mint, thai basil etc)
1 bunch of broccoli, cut into florets

 Lime peanut sauce ingredients:

 1/2 inch fresh ginger, peeled + rough chopped
2 cloves of garlic, peeled + rough chopped
1-2 tsp Cholula (or other hot sauce you like)
2 tbsp peanut butter (or tahini, sunflower seed butter, almond butter etc)
1 lime, peeled + chopped
1 tbsp apple cider vinegar
2 tsp agave (or honey etc)
little scoop of extra virgin coconut oil (optional, but I love the coconut fragrance here)
tiny splash of olive oil

Directions

Preheat the oven to 375 degrees F.

Line a baking sheet with parchment and place the squash halves, cut side down, onto the sheet. Bake for about an hour or until the flesh pulls away in easy strands.

While the squash is baking, slice the kale leaves into 1/3 inch-ish ribbons and place in a large bowl. Cut the shallot in half lengthwise, slice the halves into thin half-moons and set aside. Chop up the herbs and toasted nuts as well, set them aside with the shallows.

Once you’ve cut the broccoli, set a medium saucepan with about an inch of water over medium heat. Bring it to a simmer. Place the broccoli florets into a steamer basket and set aside until right before service.

Place all of the sauce ingredients in a blender and bend until fully incorporated. Taste for seasoning and set aside.

When squash is cool enough to handle, place the steamer basket of broccoli into the pot with the simmering water. Put a lid on it and allow broccoli to steam for 3-4 minutes, or desired doneness. While broccoli is steaming, scrape the spaghetti strands out with a fork into the large bowl with the sliced kale. The heat from the squash should wilt the kale slightly. Pour a big splash of the dressing into the bowl, season with salt and pepper and lightly toss the squash and kale.

Remove broccoli from the heat. Portion the squash and kale into 4 bowls. Top each bowl with the steamed broccoli, sliced shallots, chopped nuts, sunflower seeds, chopped herbs and extra sauce.

Transformation Tuesday - Carlee

Meet Carlee! She is another amazing Beachbody Coach with an inspiring Story!!

Carlee has had some health issues (not really sure what's going on) lately that have thrown her off of her game and she is not happy with where she is at now! She feels ashamed!

But look where she started and look where she is at now. Not only is she no longer there but she is not the same person! And she will never be that same person ever again!!

The picture on the left is THAT picture you look back on and hate more than any other. This was her sons first Thanksgiving and she wishes she could look back on this picture and love it and remember that amazing day. However, now when she looks at it, she cringes.

She may not be making the best choices right now or working out as consistently as she should but the lessons she has learned over this journey have changed even her bad days!!! She has learned to be more conscious over all her choices.

I share this transformation with you because I want you to know that WE are all HUMAN! We are not perfect, even Beachbody coaches have their times where they fall off track. This journey is a tha, a journey! It isn't easy but it is worth it. Because once you get on the journey and see the progress you never thought you could make, you continue on it, you keep going when you fall off, you get back on when you fall down, and you keep trucking forward!!

Remember most roads are not straight. They have their ups and downs, just like you will have in your journey! BUT remember progress is made and will continue to be made as long as you keep going and you never turn back and head in the wrong direction!  It's a marathon not a sprint!!!!

Take this journey! Decide that you are ready to commit! You can do it. You don't have to be perfect! You just have to learn and keep going no matter what!!

 

Health and Fitness Tip #34 - Excuse - I just don't like it!!

Exercise Excuse No. 5: 'I Just Don't Like to Move.'

Say what?!? You don't like it? You don't like to move?!?

 

Guess what?!? You aren't alone!! There are many people out there that don't like to move or workout.

 

So how do you fix it?

 

First, figure out why. Why don't you like to move? What kinds of movement do you like?

 

Is it that you don't like getting sweaty? Well there is a solution to that - You can work out indoors where it's air conditioned. You can also swim so you won't notice any perspiration. Or try a low-sweat activity, like yoga or Pilates.

Is it hard on your joints? Head for the pool. Exercising in water is easier on your joints.The stronger your muscles get, the more they can support your joints and the less you'll hurt. If your physical limitations are more serious, check with your doctor, or find an athletic trainer who can help you figure out exercises that are still safe and easy to do. Yoga and Pilates are good for your joints too. They will help you stretch them and work on your flexibility at the same time and is not hard on your joints!

If you’re self-conscious about your weight, you could start by walking with friends, working out in the privacy of your home, or exercising with a trainer who's supportive. Wear clothes that feel comfortable. Be you and only worry about your journey, no one else's.

New RECIPE!! - Spicy Grilled Chicken

This recipe is amazing! Especially if you are someone, like me, that LOVES spicy things. Oh and itt goes great with a serving of quinoa and mixed veggies!!

I am not a meat eater. I don't know how many times I tell you that, but I am not. So I have to find ways to spice up my meat so I can joke it down. And let me tell you, this recipe is truly delicious!!

 Grilled spicy Chicken

Serves: 3 chicken breasts

Ingredients

3 chicken breasts
1 teaspoon of garlic powder
1 teaspoon of ground cumin
½ teaspoon of ground coriander
½ teaspoon of smoked paprika
½ teaspoon of sea salt
¼ teaspoon of ground black pepper
2 tablespoon of olive oil

Instructions

Preheat grill to medium high heat.
In a small bowl, mix garlic powder, cumin, coriander, smoked paprika, sea salt, pepper, and olive oil. Mix until combined.

Rub mixture over both sides of the chicken.

Place chicken on grill and grill each side for 5-10 minutes depending on thickness and how you like it. I grill mine longer because I like my chicken burnt! haha . You just want to make sure there is no pink in the middle.

How to Get Back on Trak after the Holiday Weekend!

How to get back on track:

 

7 Strategies to Help You Bounce Back After Slipping Up

 

1. Schedule your habits into your life.

Give your habits a specific space in your life. There are two main options for making this happen…
Option 1: Put it on your calendar. or Option 2: Tie it to your current behavior.

2. Stick to your schedule, even in small ways.

It’s not the individual impact of missing your schedule that’s a big deal. It’s the cumulative impact of never getting back on track. If you miss one workout, you don’t suddenly feel more out of shape than you were before. Find a way to stick to the schedule, no matter how small it is.

3. Have someone who expects something of you.

I’ve been on many teams throughout my athletic career and you know what happens when you have friends, teammates, and coaches expecting you to be at practice? You show up.
The good news is that you don’t have to be on a team to make this work. Talk to strangers and make friends in the gym or join an online fitness group where people are expecting you to post about your workout. Simply knowing that a familiar face expects to see you can be enough to get you to show up.

4. Focus on what you can work with.

We waste so much time focusing on what is withheld from us.

This is especially true after we slip up and get off track from our goals. Anytime we don’t do the things we want to do — start a business, eat healthy, go to the gym — we come up with excuses…
“I don’t have enough money. I don’t have enough time. I don’t have the right contacts. I don’t have enough experience. I need to learn more. I’m not sure what to do. I feel uncomfortable and stupid.”'

Here’s what I want you to think instead:
“I can work with this.”

Because you can. The truth is that most of us start in the same place — no money, no resources, no contacts, no experience — but some people (the winners) choose to get started anyway.
It’s not easy, but I promise you that your life will be better if you choose to feel uncomfortable and make progress, rather than complain and make excuses. Shift your focus from what is withheld from you to what is available to you.

It’s rare that your circumstances prevent you from making any progress. You might not like where you have to start. Your progress might be slow and unsexy. But you can work with this.

5. Just because it’s not optimal, doesn’t mean it’s not beneficial.

It’s so easy to get hung up on doing things the optimal way and end up preventing yourself from doing them at all.
Here’s an example…
“I really want to eat Paleo, but I go to Chipotle every Friday with my friends and I like to get sour cream and cheese on my burrito and I know that’s not Paleo. Plus, I have a book club meeting every Tuesday and we always have ice cream and I don’t want to be the only one not joining the group. Maybe I should try something else?”

Seriously? Is eating clean five days per week better than not eating clean at all?
Yes, I believe it is.

In fact, eating healthy one day per week is better than none at all. Make that your goal to start: eat clean every Monday.

Just because you can’t stick to the optimal schedule, doesn’t mean you shouldn’t stick to it at all. Good habits are built gradually. Start slow, live your life, and get better along the way. Progress is a spectrum, not a specific place.

Furthermore, if you haven’t mastered the basics, then why make things harder for yourself by fretting about the details?

The optimal strategies will make the last 10% of difference. Meanwhile, 90% of your results will hinge on you simply sticking to the basics: don’t miss workouts, eat real food, do the most important thing first each day. Master the fundamentals now. You can optimize the details later.

6. Design your environment for success.

If you think that you need more motivation or more willpower to stick to your goals, then I have good news. You don’t.

Motivation is a fickle beast. Some days you feel inspired. Some days you don’t. If you want consistent change the last thing you want to rely on is something inconsistent.

7. Care.

It sounds so simple, but make sure that the habits that you’re trying to stick to are actually important to you.

Sometimes forgetting your habit is a sign that it’s not that important to you. Most of the time this isn’t true, but it happens often enough that I want to mention it.

It’s remarkable how much time people spend chasing things that they don’t really care about. Then, when they don’t achieve them, they beat themselves up and feel like a failure for not achieving something that wasn’t important to them all along.

You only have so much energy to put towards the next 24 hours. Pick a habit that you care about. If it really matters to you, then you’ll find a way to make it work.



Health and Fitness Tip #33 - Excuse - Exercise is boring!

Exercise Excuse No. 4: 'Exercise Is Boring.'

UM YES it is, BUT only if you are doing something that doesn't interest you! Yes going to the gym can be VERY boring every day, especially if the only thing you are doing is the cardio machines. What do you love to do? If you like to dance, take a dancing class, do Zumba, or check out Shaun T's latest in home workout program, Cize. (Release this July) If you like to ride bike, then get outside, find some trails and get riding and if the weather is bad, find a cycling class to take that day!

 

Try inline skating, dancing, or gardening. Join a sports league. Or go dancing. There's an exercise for everyone. . It doesn't have to be unpleasant and / or boring!!!

If it makes exercise more enjoyable for you, it's OK to watch TV or read while you're on the exercise bike or treadmill, as long as your workout is still challenging.

Get some friends to go with you, or join a group. And every once in a while, try something totally new. Mix it up so you don't get bored.

Whatever you do, don't let boring be an excuse. Get out there and try new things. Find that activity you fall in love with or multiple activities that you enjoy so you are always keeping it spicy!

Transformation Tuesday - Jamie G

Meet Jamie! She started out as a regular customer and is now a Beachbody Coach and this is her story!

Before:

 Tired

 Drinking often

 Eating way too much

 Unhappy

 Sad

 Angry

 Smoking

 Just living

After:

 Taking on challenges

 So much energy

 Setting goals

 Happy

 Healthy

 Loving life

 Dreaming big

 Exercising

 Achieving things

 

Her Transformation isn't about being skinny and fit its more about her mental health and how she felt before her journey and then after / during her journey!

Working out and eating clean isn't just about physical health its about mental health too!! And Jamie's transformation tells that!!

When you want something you have to work for it. No one can give it to you. No one will just hand it over. YOU are the only one that can achieve your goals!

‪#‎transformationtuesday ‪#‎itsyourlife ‪#‎youreworthit ‪After:
Taking on challenges
So much energy
Setting goals
Happy
Healthy
Loving life
Dreaming big
Exercising
Achieving things

My transformation isn't necessarily just "skinny" but I'm now mentally well!

When you want something you have to work for it. No one can give it to you. No one will just hand it over. YOU are the only one that can achieve your goals!

‪#‎transformationtuesday ‪#‎itsyourlife ‪#‎youreworthit ‪#‎turbofire

 

 

Health and Fitness Tip #32 - Excuse 3 - I don't get a break from my kids

Exercise Excuse No. 3: 'I Don't Get a Break From the Kids.'

Have your kids workout with you. Take them with you if you are going to the gym or to a park! Be a role model to your kids. When they see you working out they want to workout too!  If you go to the park, have them playing and as you watch them you can walk around the playground, or jump rope nearby. During their games or sports practices, walk briskly around the field. If you are working out at home, set up a play area for them or give them something fun to do.

Some other great ideas are to go biking riding, put up a badminton net in your yard, sign up as a family for "fun runs," or just walk around the neighborhood with your children. When the weather's bad, try active video games like "Dance Dance Revolution," "Wii Sport," and "Wii Fit." Or through in your video and have your kids join you! They will thank you!

 

Remember when you are fit, you have more energy, you are healthier, happier, and your WHOLE family benefits from it!!! Do not feel selfish that you are taking "ME" time. Me time benefits you all and your me time is showing your kids that its okay to take it too when they grow up and have kids!

New RECIPE!!!! Spinach Cilantro Meatballs

I do not care for meat or meatballs, so that being said, I LOVE this recipe!!! Have celiacs I have never been able to eat meatballs because so many people add crackers or bread crumbs to them. But not these!! These are amazing and they are definitely something that you want to make and eat!!! You can make these for sandwiches, with spaghetti squash, or by themselves.


Spinach Cilantro Meatballs (grain free)

Ingredients:

2 pounds ground meat ( I use chicken, or turkey, 98% fat free, but you can use whatever)

1 tsp pink hymilayn salt

1/2 tsp seasoning of choice (herb and garlic)

1 tsp cumin powder

2 cups baby spinach, chopped

1/2 cup fresh cilantro, chopped fine

2 eggs, whipped

Directions:

Preheat oven to 400’F and line with unbleached parchment paper.
Combine all ingredients in a large bowl and mix well until fully combine.  I use my hands here.

Roll into small balls and place onto prepared baking sheet.

Bake for 25 minutes, until meatballs are beginning to brown and cooked all the way through.

Enjoy!

To freeze: freeze meatballs in a single layer then place frozen meatballs in a airtight container.

 

I am not fit. I am not at my ideal body. I don't know anything about fitness. Who would want to follow me? I am fat. I don't know how to run my own business. I hear these all the time from people when asked about coaching. And guess what?!?

 You don't have to be fit, you don't have to be at your ideal body, you don't have to know much about fitness, you don't have to be skinny, and you don't even have to know how to run your own business!
When I started I wasn't at my ideal body, I didn't know much about Beachbody and their programs, I wasn't "fit", and I had no clue what Beachbody was and how to run my own business!!

 But now I am a 3 star Diamond Beachbody coach that has quit her full time teaching job of 8 years. I have been doing this business for less then 2 years and have been very successful at it. Not only have I been successful, I have been truly happy helping others. I no longer cringe when my alarm goes off!
And now I am looking for 5 people that want to quit their full time job, are new moms that don't want to go back to work, or are just looking for extra income to spend on yourself or your family.
I will teach you how to turn your $40 investment into a highly successful business, all while getting healthy and fit and helping others do the same!

 I am only taking 5 people for the month of July to mentor 1 on 1, teach them the ins and out of coaching, and help them reach their goals. If you think this opportunity is for you

 Fill out this form and we will schedule a time to talk this week--->https://jgerity83.wufoo.com/forms/team-fearless-dreamers-coach-application/

I would love to help you reach your goals and start making a substantial amount of money within your first year!

Transformation Tuesday - My Parents - 21 Day Fix

Its Transformation Tuesday and Today I am super excited to share this transformation with you! These are my parents!! And it has taken them almost 2 years of watching me with my business, to ask for help. My mom has been him hahing around with the 21 Day Fix and wanting to do it since Christmas but she never took the plunge. So on Mothers Day my Dad told my Mom that he would do it with her before they went to the beach. I had them start on a Tuesday (after Memorial Day) and they did it! They went 21 Days straight!!! Actually they went longer than that, they did about 25 days, right up until they left for the beach!! I am so proud of my parents. So let me tell you a little about them......

 

 

 

My parents are 62 and 65 years old so getting out of their comfort zone is something they don't normally do any more, and especially with food! But they did!!! They go out of their comfort zone and revamp their lifestyle! And they did all by following the 21 Day Fix for 21 straight days and actually following it to a T, which to me, knowing my parents and their eating habits is just awesome!! 

My mom lost 7 pounds and 8.25 inches total. My dad looks slevt and spry. He, of course, didn't listen to me when I told him to weight and measure himself, but the physiological changes are SOOO evident.

And the best part of all this, is that they are really enjoying implementing this lifestyle change into their daily lives!! They feel increased energy, increased mental clarity, and are much more satiated by the end of the day. 

 

Most importantly they want to continue the maintenance phase of the 21 day fix, this week while they are at the beach and they even took their containers to measure out their food!!

 

Seeing my parents do this, truly follow it and not give up, means the world to me. I have been wanting to help them for so long, but I didn't force, instead I continued to lead by example and show them how Rich and I do it daily and how we communicate. And though it took them 2 years to decide to do it, they did it, and that is all that matters.

 

To me its not about being skinny or having a six pack. Those are nice BUT  to me its about being healthy, about living longer, about staying active so you can enjoy life with friends, family, spouse, kids, etc. And seeing my parents look younger, be more active, and just FEEL better makes all the difference in the world!!

 

I get the most satisfaction from seeing the people I help, experience these changes, is not ultimately the quantitative results, but the fact that they feel so good about themselves and intrinsically want to continue this in lifestyle! 

 

21 Day Fix, in my opinion, is the best meal plan / program out there. And it consistently shows me that people of all ages, sizes, and health goals can benefit from this program. And it's never too late!! If my parents who are in their 60's can do it. So you can you!!!

 

If you are ready to get your Fix on, email me at jgerity83@gmail.com, I would love to help you get healthy and start living life!!!

 

 

 

Recap of Body Beast Phase 2

 

 

 

WOW! I can't believe that I finished week 7 of Body Beast and have started Week 8! I am officially on the down slide and am in the final Phase!!! Crazy! Time has flown by!

I just finished Phase 2, which was the second phase on the Lean Calendar, called Bulk Phase. This phase is where I will be Bulking up my muscles and getting ready for the final phase. The Bulk phase had special days that were designated for each workout, Monday was always Chest, Tuesday was always legs, etc. The Bulk Phase was 5 weeks long. I am loved this Phase and never worried about the BULK word because I know I won't BULK up like men do.  I know this PHASE does sound scary and makes you think you are going to bulk up, but Don't worry you and I won't because we are not guys and we don't have the testosterone to Bulk up like they do.

Normally I would have taken a rest day yesterday and started Phase 3 today however, for the next 4 weeks I will not be taking a rest day with Body Beast, unless I need to.

Why? Because my last week of the Beast is during summit and I won't be able to complete it. I worked to hard not to finish this program so if I skip the rest days I will be able to finish the Beast the day we leave for summit. Yay!!

So Yesterday stated the final phase of Body Beast. The phase is called Beast Phase and it combines the last 2 phases workouts. So I am excited to see what happens these next 4 weeks.

Yesterday was Build Chest and Tris. I haven't done this workout for 5 weeks so it felt amazing! My chest and tris are definitely sore because he does different moves with this program and he does more push ups.

So what have I noticed these past 7 weeks?!?

Well first off I noticed that when you lift you burn ALOT more calories through out the day. I am eating anywhere from 1500-1800 calories a day and I have only gained 1 pound back from where I started. I started at 118 lost 2 pounds and went back to my starting weight and gained .8 pounds from building up my muscles. With the Bulk phase I gained 2 more pounds of muscle so I am up to 120.

When it comes to the food its a ALOT and I literally feel like I am eating every 2 hours but I am eating it because I want the results and I am seeing that I am not gaining weight like I would normally with eating all that food!! Also, I am not eating junk and I am not just eating whatever I want, I am sticking to the 21 Day Fix Meal Plan and making sure I eat a well balanced nutrition.

Second I have noticed my posture. I walk taller and I no longer slouch when I am sitting or even standing, which I do a lot. Lifting has helped me in that area.

Third, my confidence! I have gained a ton of confidence with lifting. Not only has it helped me with my posture to stand tall but I feel great about myself and don't want to hunch over and hide!! That is a super plus in my book.

Fourth, I have seen changes in my body! I have noticed my arms are toning up and my legs are looking leaner. These are all things I wanted to happen, so I am happy with them. Also I have noticed that I am STRONGER. When it comes to doing pushups I no longer have to stop and take a break. I can rack out 15 pushups no problem.

Like I said above when it comes to eating,  I am following the 21 Day Fix Meal Plan. There is a meal plan in the Body Beast Program guide. It is different but some what similar to the 21 Day Fix meal plan. I did the equation in the Body Beast Book to see how many calories I needed to consume and then applied it to the 21 Day fix meal plan. I am not using the Body Beast meal plan, because to be honest with you, I couldn't wrap my head a round it and my life for the past year has been the 21 day fix. So I have been sticking to the Fix and I feel that I am eating ALOT and I am getting the proper nutrition in. I don't ever feel hungry or tired or that I need to be eating more.

Last week I tried out the countdown to competition plan, however, eating 5 days straight of nothing but meats and greens, I gave up on Saturday because by Friday night the look and smell of meat made me want to puke. I wasn't in it either, I have been really stressed with packing, traveling, and some personally things going on, so I just couldn't get excited about it. So I am back to eating the normal 21 Day fix meal plan.

I will be honest, I know I am not getting the exact amount of calories the beast program calls for, BUT, I am trying my hardest and am not hungry through out the day.

However, I still stand to NOT allowing myself to starve, because when it comes to lifting weights, you burn more calories through out the day, which means you will be hungrier. AND if you don't eat, then you won't get the best results, because when you don't eat or lack in the eating part, your body goes into starvation mode and ends up storing fat instead of burning it. SO EAT! And I do if I feel hungry and am out of containers, I will still eat something small to help curb the hungry.
Body Beast is a 90 Day program, there are 3 phases to it. This program requires equipment, but I think this program should be done by EVERYONE!!! Why? Because it makes you feel amazing and lifting weights will get you the lean and toned body you want for summer.

Interested in Body Beast? Email me and lets talk! Lets find out if Body Beast is right for you and lets get you on the road to success!

Health and Fitness Tip #31 - How to rid the excuse - "I'm too Tired"

Exercise Excuse: 'I'm Too Tired.'

Working out actually gives you more energy. Your body makes feel-good hormones (endorphins), and you're getting the circulation going, through out your entire body.

Working out in the morning, tends to help those that work all day. Once you get that work out in, in the morning, I doesn't just give you energy, it makes your whole day better, and you don't have to waste energy or time thinking of an excuse to NOT workout. You are done for the day!

And if you aren't a morning person, that is okay!!! You need to work out when you FEEL the best. There is no perfect time to workout, only when you are ready and able to give your 100% time and dedication to that workout.

 

I am a morning workout person. I now work from home and can workout whenever I want, but I still choose to get up in the morning and get my workout in, because I will use the excuse, I'm too tired and did when I was working full time in the schools as a teacher.  Morning just suited me best and now it has become a part of my daily morning routine.

New Recipe - Grilled Mediterranean Chicken Kebabs

I love the GRILL!! I love grilled chicken and I love grilled veggies. So this recipe is amazing and is perfect for summer, picnics, and fourth of July!!

Grilled Mediterranean Chicken Kebabs

 What you need:

 Chicken Kebabs
3 chicken filets, diced in 1-inch cubes
2 red bell peppers
2 green bell peppers
1 red onion - I replace this with carrots or zuchinni
Marinade (for chicken & veggies)
2/3 cup extra virgin olive oil, divided
juice of 1 lemon, divided
6 clove of garlic (minced), divided
2 tsp paprika, divided
2 tsp thyme, divided
4 tsp oregano, divided

 Preparation

 Marinade

Mix one HALF of all ingredients for the marinade in small bowl. Place chicken in a ziplock bag and pour marinade over it. Marinade in the fridge for at least 30 minutes.
Mix the other HALF of the ingredients in the same bowl pour in zip lock bag with the vegetables. Marinade for at least 30 minutes.

 If you are using wood skewers, while the chicken and veggies are marinating, soak the skewers in water for about 15 minutes. You need to soak wooden skewers in water for about 20- 30 minutes to keep them from igniting right there on the grill. I have also noticed that it’s much easier to slide out the meat and veggies on your plate if the skewers have been soaked before grilling.
Thread the chicken and veggies on the skewers. I usually place about 5-6 chicken pieces, and a combo of veggies in between.

 Heat an outdoor grill or indoor grill pan over medium-high heat. Spray the grates lightly with oil and grill for about 5 minutes on each side, or until the center is no longer pink.

Serve these grilled Mediterranean chicken kebabs with your favorite side. It goes wonderful with a big salad or baked sweet potato fries or slices. Hope you enjoy this easy and delicious summer meal!

Wednesday Motivation - Don't Run From Fear

Don't run from fear, embrace it!

What is Fear?  A word? A mindset? A belief? A feeling?

The definition of fear is an unpleasant emotion caused by the belief that someone or something is dangerous, likely to cause pain, or a threat.

Do you feel this way about change? About big goals? About the life that you WANT to live?

Don't let fear hold you back! Don't run from fear. Don't turn away from what could be the best thing because you are afraid!

Instead embrace fear, look it square in the Eyes, welcome the fear, allow it to push you!

If you continue to allow fear to dictate your choices in life, then you will never be happy. Don't fear the unknown, embrace it!

Know that you can do anything you put your find too. Yes change is scary, but isn't it scarier living the same way and feeling the same way you do now for the rest of your life?

Today get out there and commit to you!! Commit to change and commit to doing the things fear most!!

Transformation Tuesday - Laci S. 21 Day Fix

Meet Laci, she's pretty awesome! She started out like all of us, looking for a solution to feel better, have more energy with her kid, more energy work, and to be comfortable in her own skin. She needed something that was easy, simple, and the workouts weren't long, since she is a Full time working mom. Insert, 21 Day Fix. Laci was introduced to the 21 Day Fix by her coach. And she fell in love with the program. Not only was she seeing results, she was feeling the results. Thanks to the 21 Day Fix and shakeology, Laci had energy to work all day and still come home and play with her little guy and make dinner for her husband.

Laci has now completed two rounds of the 21 Day Fix, while drinking #shakeology, and lost 12 pounds and two pants sizes! Her energy is infectious, and she loves the plan so much that she's decided to become a Coach herself and help motivate others to live a happy, healthy lifestyle. This amazing working mom will have even more success in the future as she completes her first round of 21 Day Fix Extreme and sticks to her clean eating habits. Congrats, Laci!

We Are Family - Join our Family

Who can succeed as a coach?

Anyone that is motivated, driven, and loves helping others.

Do you have to be a fitness expert? Do you have to be skinny? Do you have to be 100% perfect with your eating? Do you have to LOVE working out?

 HECK NO!!!! No one is perfect! I don't eat 100% perfect, I didn't start out with the body I wanted, I didn't love working out like I do now, and I sure don't consider myself a fitness expert. I was a teacher before I started this. I have an undergrad in Elementary Teaching and a Masters in Special Ed. I have no degree in physical education or fitness.

 It doesn't matter your background, your current job, if you were a collage drop out or have your PHD in physics. Beachbody loves everyone because we all are unique and we each bring something different to the table.

My team / Fitness Family is made up of full time moms, teachers, behavior specialist, nurses, realtors, photographers, military wives, and many more. We are all on this journey together and we work together as a team to help each other reach those goals.

And now I am looking to expand my team / family by 5.I am looking for 5 men or women that are honest, dedicated, driven, family oriented, positive, and teachable. 

I will teach you everything you need to know to run a successful business from home, whether it be part time or full time. And help you make $250+ your first month as long as do everything that is taught to you! And all you are required to do is help people reach their health and fitness goals!

I have an all EXCLUSIVE, one on one Coach Training Academy opening up on July 2nd. APPLY by June 30, 2015 to reserve your spot! 

 Fill out this form and we will schedule a time to talk this week--->
https://jgerity83.wufoo.com/forms/team-fearless-dreamers-coach-application/

Don’t miss out on this AMAZING OPPORTUNITY!! Join #TeamFearlessDreamers today!!

Health and Fitness Tip #30 - How to beat the Excuse, "I don't have time"

Did you know the number one Exercise Excuse is 'I Don't Have Time.' But did you know that we all have the same time in a day and that we choose to spend it differently. Question for you...

 

"How much television do you watch?"  Think about how much time you watch TV. Within a half hour of one show you could get a good workout in and be done for the day! TV takes up  A LOT of time. More time than we would like to admit. So how do you fix that?

 

1. TURN THE TV OFF. If you have Netflix, Hulu, or DVR - then record it, catch up on it after you finish your workout. Remember the TV Isn't going to give you the goals you want. PLUS a lot of people mindlessly graze while watching TV. Making it harder to reach your goal and putting you further from it.

OR

2. If you insist on watching TV, then during your shows, use a resistance band for strength training, or walk in place. There are many exercises that you can do - push ups, jumping jacks, sit ups, etc. all while watching your shows.

OR

3. If you don't have a long stretch of time, you could break up your workout into shorter sessions. Some activity is better than none. We find time for things we value. Don't you value your health and longevity?

NEW RECIPE - Zucchini Pizza Bites

Zucchini Pizza Bites

Yield: Makes 20-25 bites

Ingredients:

2 large zucchini, cut into 1/4-inch thick rounds
Coconut Oil
Kosher salt and freshly cracked pepper
1/4 cup organic marinara sauce
1/2 cup shredded part-skim mozzarella
1/4 cup mini turkey pepperoni pieces, optional
Italian seasoning, for sprinkling

Directions:

Spray both sides of zucchini rounds lightly with nonstick cooking spray. Sprinkle with salt and pepper. Broil or grill the zucchini rounds (I used a grill pan set to medium-high) for 2 minutes on each side.

Place cooked zucchini rounds on a large lined baking sheet. Top with small amounts of sauce, cheese and pepperoni pieces, if desired. Broil for an additional 1-3 minutes, or until cheese is melted, careful not to burn. Sprinkle with Italian seasoning and serve warm.

Enjoy!
 

TIPS

To make larger rounds, slice zucchini diagonally.
A grill pan isn’t necessary; feel free to use a large nonstick skillet to cook the zucchini rounds.
Strands of pre-shredded mozzarella can be too long and unwieldy to sprinkle. Either finely shred your own or roughly chop bagged shredded mozzarella to make sprinkling easier.
Feel free to top these bites with any of your regular favorite pizza toppings, chopped into small pieces!