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!

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!!!

Transformation Tuesday - Christina P. Ultimate Reset

 

 

This girl right here is AMAZING!!! She took on the challenge of the Ultimate Reset. The Reset is 21 Days of tuning up your body how I is suppose to be. The Reset eliminates more than just toxins in your body. It works over your whole boy and mind.

 

With the Reset you body learns to eliminate certain foods and when you do this your boy will react differently to the same foods once you go back to them. Your body becomes PURE in 21 days.

 

Christina didn't just lose weight! She gained confidence in herself, got glowing skin, and she learned that she does LOVE veggies. Don't get me wrong she looks FANTASTIC!!!

 

I know several Coaches and Customers that have done this program have lost any where from 9-20 pounds in just 21 days!! Doing it the healthy way.

 

With this program you CAN NOT workout, you learn to cook different meals, you can NOT have coffee, and its a lot of food prep. However, with this program you GAIN a sense of accomplishment, you get out of the fog and can work harder, more diligently and more clear! Your body needs a good cleanse 1 time per year and this is the perfect way to do it. You EAT, you aren't in the bathroom all day long, and you learn to drink more water (which your body needs!!!).

 

And guess what!!! I am going to take on this challenge in September. Why then? I am waiting till September because it will the end of summer, we will be done traveling, and I know my body will need a reset. Also one of my coaches really wants to do it, but needs someone to hold her accountable. So I told her I would do it too. My only worry is the workouts but its only 21 days.

 

If this is something you would be interested in learning more about or would like to join my September 8th Ultimate Reset group, send me email, and I will get you more information about my September 8th group!

 

Just think about what you could do to your body both from the inside out. And this group is perfect timing. Kids go back to school and summer and all the yummy food and cookouts are over.



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!

Transformation Tuesday - 21 Day Fix Transformations

Today I will be blowing up my Blog with 21 Day Fix Transformations!!! Why? Because this program is amazing and because its this months special!!!!! Yep that's right...the 21 DAY FIX and the 21 DAY FIX EXTREME are back on sale this month! And just in time for Summer Vacations!!!

 

 

 

 If I could provide you with a 21 Day workout that was just 30 minutes a day with a meal plan that is simple to follow and uses a fool proof portion control system, telling you exactly what to eat, without starvation, and you could lose anywhere from 5-15 pounds in just 3 weeks / 21 days, how serious would you be about trying it?

 Group Starting June 8 and I only have a few spots left. Message me, like this post, or fill this out https://jgerity.wufoo.com/forms/z1hyeatf1cogsgx/ and I will get in touch with you!

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!!!

Health and Fitness Tip #27 - Savor Your Carbs

Savor your carbs

When trying to slim and trim, you may be tempted to take drastic measures like cutting out your carbs. But before you go and add dinner rolls and chips to your "no" list, remember that yummy foods like sweet potatoes, yams, quinoa, and oatmeal, will help you and boost your metabolism. Plus these carbs will keep you full longer. And that's great for maintaining a fit you because you won't have to eat as much to feel satiated. So go on, enjoy that sweet potato!

NEW RECIPE!!!! - Sweet Potato and Black Bean Lettuce Wraps.

We all know how much I LOVE my sweet potatoes. I seriously wish they were a green or purple on the fix! And if I could, I would eat them every day!! I just love them!! So I am always looking for new ways to make them. And when I found this, I just HAD to try it!! Why? Because it my 2 favorite things in one! Sweet Potato and Mexican!! How could it NOT be good?!?!?

 

This recipe is delicious! And it makes a great lunch!!

 

Sweet Potato & Black Bean Lettuce Wraps

• 1 sweet potato
• 1/3 cup coconut cream
• juice of 1 lime
• 1/2 teaspoon chili powder
• 1/4 teaspoon cumin
• 2 tablespoon apple cider vinegar
• 1 tablespoon liquid coconut oil
• 1 (15 ounce) can black beans
• 1/4 cup purple onions, finely chopped
• 1 avocado, diced
• 1 tomato, diced
• 1/4 cup fresh cilantro
• 12 romaine lettuce leaves

Preheat oven to 350 degrees. Pierce the sweet potato and place it in the oven, baking for 25-30 minutes, or until crisp-tender. Remove, cool, peel, and dice.
      
Prepare the chili cream sauce by stirring together coconut cream, lime juice, chili powder, and a pinch of salt. Mix together. Set aside.
      
In a bowl, mix together diced sweet potatoes, apple cider vinegar, coconut oil, black beans, onions, avocado, tomato, and cilantro. Salt and pepper lightly.
      
Spread coconut cream on romaine leaves. Top with sweet potato and black bean mixture.

Enjoy taco-style!

Seriously, you can't go wrong with this meal!! It is amazing!!!

Train like a Beast, Look Like a Beaut Fitness Group NOW OPEN

So here I stand in a bikini!! Why? Well did you know that summer is less than 5 weeks away and your vacation might even be less than that.

Yes I workout everyday.
Yes I eat 90 - 95% clean everyday.
But guess what I didn't always feel comfortable in a bikini. I never did when I was younger and I never did till a year and half ago, when I started working out and drinking Shakeology. That is when I saw what home workout programs, clean eating and shakeology can do to not just to my
Body but to my confidence.

 And.....this year my goal isn't to get fit for a bikini, it's not even to look sexy in a bikini. This year my goal is to help YOU feel CONFIDENT in your bikini, or even just your summer clothes. I want you, no matter what the scale says or what your eyes see, to FEEL confident this Summer when you are out and about at the pool or on vacation!!!

I am looking for 6 people to join me in my 30 day STRONG and CONFIDENT Fitness group Starting June 1! I will be working one on one with you and helping you stick to your goals!
To join this group you will need to invest in yourself. Yes, health and fitness is an investment and it's the best one you will make. YOU ARE WORTH IT!! This is about the way you feel, your life, your health, your kids, being the role model to your family. And to do all this is less than a meal you would get at Chick Fil A or your local Grocery Store Café.

 Do this for you!! Do this to feel STRONG and CONFIDENT not just in your bikini but every day for the rest of your life!!

I only have 6 spots available so email me for more information. Also if you sign up with me TODAY you will receive a $25 gift card from me for taking the first step in becoming a stronger more confident you!

Transformation Tuesday - Angela F - Lifestyle Change

This is Angela and she started her journey 9 Months ago with Beachbody. She started out doing the 21 Day Fix. She was post baby #2 happy she had a baby girl, but unhappy with the weight she gained while pregnant. She was over 200 pounds and did not feel comfortable in her own skin.

Since she started the 21 Day fix (9 months ago) She has lost almost 50 pounds. She feels more confident and strong, she is back to working out, running, and feeling sexy in her own skin!

So how did she do it? She did it by changing her lifestyle. She started with the 21 Day Fix and Shakeology. Yes she was breastfeeding and yes she had to go up a bracket but she still continued to lose weight, while still providing her body and her daughter with the nutrients they needed. She started to see the weight steadily decrease. After 3 rounds of the fix, she moved to PiYo, then the fix extreme and now she is doing Body Beast.

She not only fell in love with her new body and confidence, she fell in love with Beachbody, the programs and shakeology!! Why? Because they work! They aren't a quick fix, they teach you about lifestyle changes and nutrition. Since then she has become a coach and is now helping others get healthy and happy!!

You can be a busy, working, full-time mom. There are many programs that are 30 minutes or less. Eating Clean is fun! If you are ready to take the next step with your health or get back to prebaby weight I am here for you. Let me help you feel confident, strong, and sexy again!! When you are ready, I am here for you! We will do it together.

You Ready? Email me to get started today!

Body Beast Reacap of Week 3

EKK! I can't believe that I have just finished week 3 of Body Beast! This program is absolutely amazing!! This program has helped me with  so much.


I just finished week 3, which was the last week of the first phase on the Lean Calendar. This phase was the Build phase where I know I was building up my muscles and getting ready for the next phase. The Build phase didn't have any special days that were designated for a workout, it just want around in a circle and you just kept repeating over and over again. 

Today I started the Bulk Phase which does have designated days for each workout. For the next 5 weeks I will do Chest on Mondays, and legs on Tuesdays and every Sunday will be my off day from lifting and cardio. I am looking forward to this phase and seeing what it does to my body.  I know it might sound scary and make you think you are going to bulk up, but I know I wont because I am not a guy and I don't have the testosterone to Bulk up like they do.

So what have I noticed these past 3 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 gained 1 pound back these past 3 weeks. I keep saying for me its a lot of food but I am eating it because I want the results and I am seeing that I am not gaining weight!! However, 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.


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.

And GUESS what?!?! Its on sale this month AND I am running a Body Beast Exclusive Group Starting June 2nd, called Train like a Beast, look like a Beauty!!!!

Interested in my Body Beast Challenge group? Email me at jgerity83@gmail.com 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 #26 - Find Healthy Fast Food

Find healthy fast food

Have to work late tonight and need dinner—in a hurry? Not to worry. Shakeology is a great meal replacement Shake that is cheaper than fast food, gives you the energy you need to keep going, and curbs any and all cravings. Oh and it takes less than 5 minutes to make.

However, if you have had your shake already for the day or you forgot it, and you find fast food is your only option, pull up the restaurant's nutrition facts online before you go; you can make an informed decision ahead of time about what to order. Nearly every quick-service restaurant has a relatively healthful option or two. I am talking  salads, chili, or grilled chicken. Some low-cal, healthy, on-the-run dishes: the vegetarian burrito bowl at Chipotle or the grilled chicken salad at Chick Fil A are my go toos if I don't' have my shakeology on me.

 

NEW RECIPE - GLUTEN FREE / GRAIN FREE BLUEBERRY MUFFINS

I don't know about you but I love my muffins! I don't make them often or eat them much, hence why I am always making a blueberry muffin shake for breakfast. But on occasion I will make muffins. This is one of my favorite gluten free / grain free blueberry muffin recipes. They don't last long in my house, which is another reason I don't make them often. And yes they husband approved and non gluten free eaters approve too!

Gluten Free / Grain Free Blueberry Muffins

Prep Time: 10 minutes
Cook Time: 10 minutes
Yield: 1 dozen

Ingredients:

• 1/2 cup almond flour
• 1/2 cup coconut flour
• 1/2 cup hazelnut flour
• 1 tbsp coconut sugar
• 1 tsp baking soda
• 3 eggs
• 3 tbsp unsweetened almond milk
• ¼ cup+2 tbsp honey
• 1 tsp vanilla extract
• ½ cup blueberries

Directions:

• Preheat oven to 350°
• Combine dry ingredients (both flours, sugar, baking soda, and salt) into a bowl and mix.
• In a separate bowl, whisk eggs together; add milk, honey and vanilla and stir.
• Fold wet ingredients into dry ingredients.
• Stir in the blueberries by hand.
• Line muffin tin with muffin liners and spray each one with a bit of nonstick spray (optional but recommended).
• Pour batter evenly into muffin tins.
• Bake for 10-15 minutes or until batter is no longer in liquid form. 
• Enjoy!

Your Attitude Determines Your Direction

When our attitudes outdistance our abilities, even the impossible becomes possible.

 Your attitude determines your direction. And whether you will succeed or you will fail! You attitude is what determines how far you can go on your journey to success!

 And whether you like it or not, the person you are and where you are today are the results of your attitude. Do you like it? Or do you wish it was different?

Well guess what?!? One of the greatest discoveries you can ever make is that you can change!!! You can change no matter where you are today, where you were yesterday, or how negative your attitude has been in the past. You can be more positive today. You can change your attitude and make the incredible difference in your life and in the potential you have!

 Don't let your attitude be the reason you fail or never venture out! Make the change today and not only start feeling good about yourself but start that journey to success!!

Transformation Tuesday - Jess S. - 3 Day Refresh

 

 

This is Jess. She started out as a customer doing the 21 day fix back in September. She fell in love with shakeology and knew that she couldn't live without it but it really didn't fit into her finances. Being off of it, for just a few days, made her realize that she didn't it and needed to figure out a way to afford it. So she become a working coach and she has been on fire ever since!!! She is crushing goals like no other, especially when it comes to help others each month.

These are Jess's Before and after photos from doing the 3 Day Refresh. She did the refresh at the end of April and in the middle of the week. She did it Tuesday, Wednesday, Thursday. She decided to complete this program in order to get back on track with her eating and to see what it was like.
For 3 days, she endured fiber sweeps, vanilla fresh shakes, fruit, and veggies. She also drank a ton of water!

Something's that she learned doing the fresh are:
**chug the fiber sweep
**add less water, almond extract, and lots of ice to the vanilla fresh shakes
**drink plenty of water
**savor every bite of those veggies
** do low impact workouts
**hummus is actually really good!!

Recap on her experience:

The first 2 days weren't bad. She was surprised at how much energy she had and how she wasn't hungry. However, the 3rd day was a different story for her. She caved and ate a tsp. of peanut butter! However, overall, in 3 days she lost 4.2 POUNDS and 2 INCHES (1.5 from her hips and .5 from her waist)! She was really impressed with herself and her results. And she plans to this program in the future.

Everyone's experiences are different. On the first day its always harder for me than the 3rd day and usually on the 3rd day I am flying high and feel like I can take on the world. However, the one thing that is not different for everyone is the results. No matter who you are, as long as you follow the 3 days to a T you will lose weight and lose any where from 2-10 pounds.

Remember this 3 day refresh is safe, effective, and you EAT on it. No starving yourself, no juicing or fasting, you actually eat a lot of food on it. 

Interested in the 3 day refresh? Want to do it before you leave for vacation. Email me at jgerity83@gmail.com and lets get you started!!

Body Beast Recap of Week 2

Two weeks ago I started a new program. I wasn't sure what one to start and I wasn't really quite sure what I wanted to do going into the summer months. I love T25 and wanted to go back to it, BUT, part of my bucket list is to do all the programs and have a transformation for everyone! SO...last minute I went with Body Beast. Not really quite sure, I knew I wanted something with lifting and I wanted something completely different from the past couple months. So Body Beast it was!

 

 

When I finally decided on Body Beast, my main goal with the program was to get it out there to women and show them that even though its name sounds scary, it isn't! And that any body can do this. Plus I wanted to prove to all the women out there that you WON'T get big by doing this program. Actually the opposite will happen, you will get small, lean, and toned.

So Monday April 27th, I started Body Beast. And let me tell you, I am in LOVE!! I have been doing this program now for 2 weeks and it is absolutely AMAZING!! The feeling I get from doing this program is great! I am sore, I am tired, I am sweaty, and I just overall feel more CONFIDENT!! Each day I do a workout, I see that I am getting stronger than last week, and I continue to feel sore but in different parts of my body, which is a good thing, because it tells me I ma continuing to make improvements and hit muscles I didn't last week and some I didn't even know I had!!

 

I am on week 3, which is the last week of the first phase on the Lean Calendar. This phase was the Build phase where I know I was building up my muscles and getting ready for the next phase. This phase didn't know have any special days that were designated for a workout, it just want around in a circle and you just kept repeating I over and over again.  Next week I will start the Bulk phase which does sound scary and makes you think you are going to bulk up, but I know I wont because I am not a guy and I don't have the testosterone to Bulk up like they do. In this next phase, every workout has a designated day, for example, Mondays will always be chest, Tuesdays Legs, etc. I am looking forward to this phase and seeing what it does to my body.  

 

When it comes to eating, 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.

  

And just to reassure you that you won't get big.....I started out weighing 118 and after 7 days of lifting and eating ALOT of food, I have lost 2 pounds and was down to 116. After 2 weeks, I am at 117.0. I gained a pound this week, and I am honestly not sure if it is due to muscle or the fact that we went out of town this weekend and I didn't eat enough yesterday.

However, with this program, I don't expect to lose a lot and I know that number will go up before I am done, but its because I am building muscle and leaning out. And Muscle weighs more than fat AND is a whole lot sexier looking.