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!

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.

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!

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!

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.

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!!

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!

Wednesday Motivation - Self Doubt

Doubt kills more dreams than failure ever will...

 FAILURE SUCKS!! There is no two ways around it! It sucks! It's hurtful, time-consuming, embarrassing, and soul-crushing. Failing makes you want to crawl into a hole and die! HA I said it! We all are thinking it right?!?

 So no wonder why so many people THINK the best option is to play it safe. So many people say, "if I don't try, I can't fail."

 What?!? Playing it safe is the worst option! Yes failure sucks, BUT, what if you don't fail. Think about how it feels then! When you succeed it's worth the time, you feel amazing, your confidence is built up, and your soul is ignited!!

 Failure may suck and it may hurt but when you fail you need to remember the big picture. What are you working for? What do you want? And then pick yourself back up, learn from your failure, and continue to go after your dreams!

 Don't self doubt yourself, don't say I am not going to try. Do it! Your self doubt is killing your dreams. Your self doubt is crushing your soul before you even begin to set out and see if you can succeed or if you will fail!

 Don't self doubt! BELIEVE in yourself! Believe that you can and will succeed, Whether it be the first time or the fifth time! Never give up! Keep going!! You can do it!!!

What Beachbody and Coaching have done for me.

A lot of people ask how being a coach really helps my family? Or what do you make as a Beachbody coach?

 I might not be a mom yet, but my husband and I are family. So I want to share with you what Beachbody has done MY family.

 When I first became a coach, I was working full time, had no idea what I was getting into, or the amount of possibilities I could have. When I started, I just wanted a job that I could do at home after teaching all day, something part time. So that is how I treated my business.

 And for the first month, I was able to pay for 2 bags of shakeology and have an extra $40 left over. Remember, I was teaching still and getting a salary on top of that, so it was nice knowing I didn't have to dip into that salary to pay for my shakes.

 After being a coach for 6 months, I was able to pay my 2 student loans, and our phone bill. Plus I had an extra $200 that I put towards my credit card bill, which I wanted paid off before we got married. Take note, this is what I was making a month not in total over 6 months.
After being a coach for a year, I was making enough per month to continue to pay my student loans, our phone bill, groceries and have an extra $100. At this point in coaching, I had quit teaching and was no longer getting a teachers salary.

 Within a year and half I was making enough per month for us to move out of my parents and rent a townhouse closer to Rich's job. With my monthly income with Beachbody I was able to continue to pay my student loans, our rent, our water, heat, and phone bill, and all our groceries for the month without touching Rich's monthly salary.

 Beachbody has allowed me to quit teaching, to help out with the bills, and to allow us to move closer to Rich's job without worrying if we are going to make it.

 Yes, we have days where we look at each other and think what are we doing? And yes, I have days that I think, I need to go back to teaching. BUT we are chasing our dreams. We are building a future so that when we have kids we can enjoy them, spend time with them, and give them everything we had as kids plus more.

 Yes, chasing your dreams is scary. But I can tell you this, it's WORTH the ride! And I wouldn't want to be taking this ride with anyone else but my husband! I wouldn't want to be working for any other company then Beachbody!!

 Have you been thinking about Beachbody and becoming a coach? Lets talk! Click HERE to fill this form out and schedule a time to talk to me more about this amazing company!!

Don’t wait anymore! Find out how you can start paying for your shake, bills, or family vacations today!!

Health and Fitness Tip #29

Healthy eating tips

We were all brought up to finish the food on our plates, but sometimes it’s more than we really need. These days larger portion sizes are also more readily available, which does mean that it’s very easy to eat too much.

Here are some simple tips to get you and your family into great healthy eating habits.

Top tips for healthy eating

Love your labels

 

Food labels can seem a bit boring, but they are the best way of checking what you're eating as they can tell you what's hidden inside the food. Once you know what how to use them, you'll soon be able to make healthier choices when you're shopping.

Be calorie smart

Counting calories doesn't have to mean you're on a diet! They are a really handy way of helping you choose balanced meals each day, and not eating more than your body needs.

The 21 Day Fix

The 21 Day fix is a brilliant program that isn't just about working out, but about eating right! It helps you eat a balanced diet by showing you how much of what type of food to eat each day. Simple and Easy!

Share packaged foods

Many foods and drinks are packaged for two adults sharing, so if you’re eating by yourself avoid temptation and save some for later. Don’t give a whole one to a child - let them share a bag of crisps, or save some.

Eat a little slower

It takes time for our brains to register we’re full, so try to eat more slowly. If you’re eating with friends or family try pacing yourself to the slowest eater.

Focus on your food

Eating distractedly, such as in front of the TV, means we eat more without noticing or even enjoying it. Swap the TV for the table.

Aim to feel satisfied, not stuffed

Try eating just one plate of food and don’t go back for seconds.

Super start your day

Don’t be tempted to skip breakfast, even if you’re trying to lose weight. If you have a healthy breakfast in the morning you’re less likely to want to snack before lunch.

Mix and match

If you know you’ll be having a proper dinner later, keep an eye on the calories by having a lighter lunch.

Pack it in

Plan ahead and try to take a packed lunch to work or when you are out and about. It can work out cheaper.

Spot the difference

Swap a big dinner plate for a smaller one and you’ll have a smaller portion. It will also look as if you have more food on your plate too.

Max your pocket, not your drink!

Extra large whole milk lattes or cappuccinos may seem like value for money, but they also contain more calories. Try swapping for a regular size coffee made with lower fat milk – less calories (and it’ll save you money).

NEW RECIPE!!!! - PB Sweet Potato Protein Cookies

 

 

I love desserts and so does my husband. So this weekend I made something new for us!! I made us peanut butter sweet potato protein cookies, and I think the big smile on his face and the empty container means he liked them. Husband tested, Fix approved!

What You Need:

• 3 medium sized sweet potatoes (Bake at 350 degrees for 30-40 minutes or until soft)
• 3 eggs
• 1 teaspoon vanilla extract
• 6 Tablespoons of natural peanut butter
• 3/4 cup Vanilla Protein Powder (I use Vega One Protein powder. I do not use shakeology because you can not cook with it.)
• 3 teaspoon pumpkin pie seasoning.

1. Mix all ingredients together in in a large mixing bowl with a hand mixer or in a food processor.
2. Scoop out a tsp and mold into a small ball. Flatten slightly with a fork.  Place the cookies on a cookie sheet that has a light spray of coconut or olive oil.
3. Bake at 350 degrees for 15 minutes.
4. Makes approximately 24 cookies.

3 cookies equal 1 RED, 1/2 YELLOW and 1 TSP.

These cookies are delicious and you can't even tell they are made from Sweet Potatoes!!! This is a must try and great kid friendly / healthy snack!!! 

 

 

Dream Big!

Dream big! Fail early, fail often and most of all fail forward!

If you really want to achieve your dreams, not just think and wish on a star for your dreams to come true, than you need to get out there!!! You need to fail!

Not one person has ever been successful on their first try! Everyone fails at least once in their life. So if you want big things to happen and your dreams to come true than you need to start doing.

A lot of us never dream big or accomplish our big dreams because we are afraid to fail. Failing isn't a sign that you should give up, quit , change your dreams completely, or stop ever dreaming big again. Failure is meant to teach you lessons. Failure is to help you grow and learn from your mistakes so you can succeed on your next try or at a different dream.

Remember what ever you don't be afraid to dream big and try! And most of all do not be afraid of failing!

Recap of Body Beast weeks 4 and 5

 

WOW! I can't believe that I finished week 5 of Body Beast and am starting Week 6! After this week I will officially be half way done with Body Beast!!! CRAZY!!!! This program is absolutely amazing!!

I just finished week 5, which was the second week of the second phase on the Lean Calendar, called Bulk Phase. This phase was the Build phase is where I will be Bulking up my muscles and getting ready for the final phase. The Bulk phase has special days that are designated for each workout, Monday is always Chest, Tuesday is always legs, etc. The Bulk Phase is 5 weeks long. I am loving this Phase so far and am not 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.

So what have I noticed these past 5 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.

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.

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 #28 - Fuel For Fitness

Fuel for fitness

 

This tips is great for all my runners out there. Whether you are running a 5k or a Marathon make sure you check this tip out.

Are you planning on picking up the pace tomorrow?

If so then you need to make sure that you eat food that will help keep you going strong. For breakfast, opt for a high-carbohydrate meal—one similar to what you'll be eating on race day, so you can find out what foods digest best (for you!). Try a Gluten Free English muffin or a gluten free bagel with peanut butter. Then, have a well-rounded meal post-workout to help with recovery.  A great after workout meal is One slice of Gluten Free French toast with a side of fruit. The protein-to-carbohydrate ratio is perfect for enhancing recovery. However, remember your body is going to digest different foods than others. Find what works best for you!

NEW RECIPE - Chicken and Asparagus Stir-Fry

RECIPE ALERT

Here is a quick and easy recipe that is AMAZING!!! It is delicious and contains one of my favorite veggies - Asparagus!!

If you are a fixer this recipe is 21 Day Fix Approved!! It is  1 Red, 1 -2 Green (depending on if you do 10 or 20 sticks) 2 Teaspoons, and 1 yellow.

The Recipe is for 2 people

CHICKEN AND ASPARAGUS STIR-FRY

A quick and easy chicken and asparagus stir-fry.

INGREDIENTS:
1 Tbsp. honey
2 boneless, skinless chicken breasts, cut into bite-sized pieces (about 1-inch)
1 Tbsp. olive oil
1 bunch asparagus, cut into bite-sized pieces
4 cloves garlic, thinly sliced
2 scallions, chopped
2 tsp. toasted coconut oil

DIRECTIONS:
In a small bowl or in a ziplock bag, combine honey and chicken, and stir to coat. Set in the refrigerator until ready.

Meanwhile, heat oil in a large skillet over medium-high heat. Add asparagus, and saute until cooked, about 5 minutes. Remove the asparagus with a slotted spoon, and set aside.

Remove chicken from marinade, and add to skillet. Saute until nearly cooked through (with the insides still slightly pink), about 5 minutes. Then add garlic, scallions, and the reserved marinade to the pan. Saute for an additional 2 minutes until the chicken is cooked and the garlic is fragrant.

Remove from heat and stir in coconut oil. Serve immediately with quinoa, garnished with toasted sesame seeds if desired.

You can use rice. However, I am prefer quinoa over rice. Plus quinoa is better for you.

Fear has 2 meanings

FEAR has 2 meanings:

 1. Forget everything and run
Or
2. Face everything and rise

 The choice is yours!

 Do you let fear guide your life? Do you make all your decisions based off fear? STOP!!
Stop letting fear run your life! Get out of your comfort zone and live! Take risks. Fail. Get back up and try again.

 Don't allow yourself to fall to the live in fear lifestyle. You can do anything you set your heart to! Yes change is scary. Risk is scary. But if you don't step out of your comfort zone then you will never know what it's like to live or to have what you want.

 I took a HUGE risk quitting my teaching job and following my dreams. But I did it! And I am flying! Yes, I was scared and still am some times today. BUT, I didn't let my fears hold me back. I stepped way out of my comfort zone and am growing as a person and am happy!!

Today, stop living in fear! Take that risk and follow your dreams!! Go after what you want! You won't regret it!!

Transformation Tuesday - Courtney L.

 

 

Meet Courtney: The picture on the left was the picture that finally hit home and made her realize that she had to do something about her weight. She ate out for everyday, recently had 2 babies, never exercised, was uncomfortable in her own skin, and did not know how to "Diet".

 

Beachbody programs, especially the 21 Day Fix and Shakeology, have given her the knowledge, support, and encouragement, that no other company or fitness system has ever given her.

 

Once she made the commitment to improve her health and fitness the rest came into place. She couldn't have done it without the support of her coach, her husband, family, and the online fitness groups she was placed in, and her 21 Day Fix Partner.

 

Today Courtney is happier, healthier, more confident, feels great in a her own skin, and is now a Coach helping others on their health and fitness journey.

 

Courtney has done 3 rounds of the fix, PiYo, Chalene Extreme and the 3 Day Refresh. And now she is thinking about doing the Ultimate Rest!!!

 

 

 

Here is Courtney's after pictures from the 3 Day Refresh. She lost 7.4 pounds and 4.5 inches in just 3 Days!! 





Happy Memorial Day

Happy Memorial Day!! I hope you all have a wonderful day celebrating with family and friends. Please make sure to take the time today to thank those that serve and allow us to continue to be free and safe in the United States and remember those that served and lost their lives to protect us.

Today is a great day! Its a day where family's gather near and far and have picnics and go swimming. Its truly the first start of summer. Here are some tips to help you stay on track and keep working towards your summer healthy and fit body!

Have  great day and enjoy!!!