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.

Motivation Wednesdy - Life isn't meant to be perfect

Life isn't perfect!

Life is hard. Marriage is hard. Being an adult is HARD!

I grew up being having to act perfect no matter what was wrong. Fake it. But sometimes you just can't fake it. You just can't act perfect all the time. It's not real life!!

Real life is.....That I am NOT perfect. I stress, I get down on myself, I over eat. My marriage is not perfect. We fight, we struggle. But that is part of life. That is what makes us grow stronger, stand taller, and learn for the next time.

Guess what?!? You don't have to be perfect! Yes, we grew up in a society that makes us think perfection is key and that you are only accepted if you are perfect! Well that's a load of crap!

I might not always post about my struggles, my ups, my downs, my fights, but know this, I go through them too. When this happens in my life, I close down, I close up, and I become quit. I am far from perfect and struggle with life like you.

So remember when you are struggling, when you are going through a hard time, know that you are not alone. Know that there are others out there that have the same struggles! And know that no matter what YOU are unique! You are worth it!

Don't give up. And don't get down when you mess up or are stressed to the max. Life is hard. No one is perfect. Your life is your journey so make the best of it!

And always take the lemons that life throws your way and make margaritas with them!

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!!

 

Are you tired of feeling….

Tired all the time?

Bloated?

Weak?

Have no Energy?

Did Vacation and summer get the best of you?

 

Don’t worry! There is still time this summer to get back to where you started! Get rid of the bloat, low energy, and tired feeling!

 

How? Let me help you!

 

In just 21 Days you will feel lighter, have more energy, be happier, and back on track with your eating!

 

Join my next Fitness Group starting July 27^th where you will receive one on one support from me, support from others starting out like you, a month supply of shakeology, portion control containers, AND if you join before July 20^th then you will get the BRAND NEW FIXATE cookbook FREE!!

 

Interested? Lets talk! Fill out this form and I will be in touch!

 

 

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.

Motivation Wednesday

The only person you need to be better than is the person you were yesterday.

Quit comparing yourself to others!! When you compare your chapter 5 to someone else's chapter 30 you end up getting discouraged and quit! Don't! But your blinders up!

It's hard to not compare yourself to others but don't! It's a waste of time! Everyone starts somewhere different. You can't compare your beginning to someone else's middle.

Your journey is your journey. Your life is your life. Your choices are your choices! No one else's! Worry about you!

If you need to compare yourself to any one, compare yourself to who you were yesterday, last week, last month, last year!! The only thing you need to worry about is if you are growing, getting better, and are different from then. If you aren't, then change! If you are then keep going!!

Don't give up because someone lost more weight than you, or someone rank advanced faster than you, or someone ate better than you! Keep going and keep your eye on you and your journey!

Today, vow to but your blinders up! Don't let anyone else's journey stop you from yours!

Transformation Tuesday - Abby Marie

Meet Abby Marie!! She is a Beachbody coach and started like most coaches on a journey to get healthy and fit.

Everyday when she looks at this photo it is like a dream that just doesn't seem real to her! It is so surreal when she see pics of her old self!!

On the left was 21 days into her journey with insanity! She turned to insanity as a crutch just to loose some weight so she could show her face back in the gym with out being ashamed! Little did she know that in only 60 short days how much her life was going to change forever! She didn't know anything about Beachbody or coaching. Just a little flier inside her insanity that said go here get a FREE coach! So she did, hey it was free, why not! Right?!? She had no intentions of continuing a at home workout program or lifestyle. She was a gym rat after all. And honestly she really never thought that results were possible with home workouts. And she certainly did not ever expect that she got! 

1 year after starting insanity and this journey she decided to become a certified insanity instructor! Yep she is insane! But she loved insanity and what it did for her and the path it got her started down!

On the right is her now. She is an insanity instructor and a Team Beachbody Coach. She is also 50lbs lighter, smaller than she ever have has been, stronger than she has ever have been, and more confident then she has ever had before. The courage and strength, perseverance she has gained through all this is price less.

She never would have  thought she would ever be an Insanity Instructor. She never in her life imagined herself capable of teaching a fitness class to others! Or changing lives through fitness and support. If someone had told her 2 years ago you are going to be an insanity instructor she would have probably died of a heart attack from laughing! She would have thought you were the most insane person ever!!

Now she can not thank Carl Daikeler and Beachbody enough for changing her life in ways she never would have thought possible!

 

 

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!

Tomato Avocado Cucumber Chick Pea Salad with Feta and Greek Lemon Dressing

I don't know about you but this salad has everything in it that I LOVE!!! It is amazing and you can make it fixed approve. Also my hubby loved it too!!

Tomato Avocado Cucumber Chick Pea Salad with Feta and Greek Lemon Dressing

About 8 servings

Ingredients

2 (10.5 oz) containers red cherry tomatoes
1 (10.5 oz) container yellow cherry tomatoes
1 (14.5 oz) can chick peas, drained and rinsed
1 1/2 cucumbers, peeled and sliced into quarters
2 Hass avocados, peeled, cored and diced (ripe but semi-firm)
1/4 cup chopped fresh parsley
3 oz feta cheese, crumbled

Dressing

1/2 cup olive oil
1/4 cup fresh lemon juice
1 tsp dijon mustard
2 cloves garlic, minced
1 Tbsp chopped fresh basil
3/4 tsp dried oregano

Directions

In a salad bowl toss together tomatoes, chick peas and cucumbers. Add avocado and parsley and gently toss. Add desire amount of dressing and the feta and gently toss to evenly coat. Serve within an hour for best results.

 For the dressing:

In a blender (or mixing bowl with a whisk), blend olive oil, lemon juice, mustard, garlic and salt until mixture is well emulsified. Stir in basil and oregano.

NOTE: With the Chick peas I sometimes roast them. It all depends on time. But I love my chick peas roasted so I try to do that as much as possible.

To make it Fixed Approve Make individual Servings:

1 Green Container of red and yellow cherry tomatoes
1 yellow container of chick peas, drained and rinsed
1/2 Green Container of cucumbers, peeled and sliced into quarters
1/8 of an avocado, peeled, cored and diced (ripe but semi-firm)
1/4 cup chopped fresh parsley (Free FOOD on the fix)
1/8 of a blue container of feta cheese, crumbled

Motivation Wednesday!

The only way to do great work is to love what you do!

Do you love what you do? Are you passionate about it? Are you passionate about everything you do daily?

Passion is what will make you keep going or stop you dead in your tracks! If you aren't passionate about your job then you won't put 100% effort into it. If you aren't passionate about working out, eating clean to get healthy and fit, then you won't stick to it.

Don't get me wrong passion alone won't be enough for all your dreams to be achieved. But if you don't have it you will run out steam before you reach your dream.

So what does passion do for someone?

Passion drives you forward in life. Passion is what makes you jump out of bed in the morning rearing to go. Passion is what keeps you going during the tough times. Passion pulls you up! It pushes you outside of your comfort zone! It makes you do things that you normally wouldn't do.

So question for you?

Do you have passion? Are you passionate about your life? Your job? If not. Find what you are passionate about and start doing it! Life is too short to live weekend to weekend and hope for retirement sooner than later.

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

 

 

Recap on Week 9/10 of Body Beast

I can't believe that I only have 2 weeks left of Body Beast!!! Crazy! Time has seriously flown by!

I just finished week 9 and am in the middle of week 10. Normally I would just be starting week 10 but due to vacation and Summit, 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 too 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 Saturday stated the week 10 of Body Beast. And it is HARD!!! Not hard as in I am struggling with weights and am weak. But it is a total SHOCK to your system. Last weeks leg day KILLED me and it was the same workout I had done the past 5 weeks. My whole body was sore by the end of the week, which is a good thing. I honestly went into this phase thinking, nothing will change on my body because I have done all these workouts. WRONG!!! My body is sore and I am actually feeling lighter and leaner. CRAZY!!!

So what have I noticed these past 10 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.

Things, have been crazy this past week traveling on the weekend and trying to pack for a month, I have just stuck to the 21 Day Fix Meal Plan. 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.

I am so excited to post my transformation pics in 2 weeks!!!

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!