So who doesn't love the summer time and the chance to use the grill to cook?! I have become slightly obsessed with my grill, but in a good way! Instead of cooking inside and baking, I'm using the grill to my advantage! Since I am prepping for my first Figure NPC show and I am about 13 weeks out, I am using the grill for almost all my protein and veggies!! I don't know why, but everything tastes SOOOOO much better this way!! Some ways to keep your nutrition regimen healthy while grilling:
Use the grill instead of cooking with butter
Grill veggies and use spray EVOO instead of cooking on stove in butter
A little seasoning doesn't hurt to improve the taste
Add fruit as a side instead of heavy carbs like macaroni or potato salad
Lay off the salt- Herbs will do the trick!
Here are just a few things I have grilled over the past week:
What better food than using from your own garden??! Ok well my mom's garden lol! Mine aren't up yet! Hopefully I didn't kill them!! Im not good with watering haha! This seriously saves so much money at the grocery store, especially when we know veggies can be expensive, along like any other food!
Oh yea!! Topping it off with just a little shredded cheese, garlic powder, and pepper!
Kabobs?!? HECK YES!!!
Yesterday, I went crazy with my veggies lol!
Since I am not allowed my raw veggies with hummus, I had to find away to still eat the veggies... These are mini sweet peppers sliced up and I also added sliced zucchini, onions, mushrooms, and of course minced garlic and pepper!! YUMMO!!
I am so proud of myself for creating this recipe!! Ok, this may have been out there, but I thought of it without searching lol!
Spaghetti Squash with Chicken and Grilled Veggies
Ingredients: (Serving approx 6)
1 lb of 6 oz chicken breasts grilled
1 small spaghetti squash
1 medium zucchini
1 lb mini sweet peppers
1/2 medium onion chopped
4 oz raw mushrooms
2 tbsp minced garlic
1 tsp crushed black pepper
3 tbsp EVOO
Directions:
To cook Spaghetti Squash:
-Cut in half length wise
-Remove seeds from middle on each side and set upside down on plate (round part facing up)
-Cook in microwave for approx 12-14 min or until soft
-Let cool
-Use fork to remove squash that will appear like spaghetti
Grill Chicken on medium until thoroughly cooked.
Take raw peppers and zucchini, mushrooms, onion, garlic, black pepper, and EVOO and place on top of foil.
Mix so EVOO and seasoning is throughout veggie mix
Grill on medium for approx 12 min without covering, stirring a few times to brown ends slightly.
Cut Grilled chicken into small cubes.
Place Spaghetti squash on bottom of plate to act as spaghetti noodles, then once veggies are done, place on top of squash, then top with cubed chicken.
ENJOY!!
* If you would like more help with clean eating and reaching your ultimate health and fitness goals, please fill out my application below for a spot in my next 60 day fitness challenge group held in a closed group on Facebook. I will work 1:1 with you to give you daily motivation and support, along with tips, recipes, and help with meal planning!
So many of you know, I totally fell off the wagon as I have 14 weeks left until my first NPC Figure competition... I needed something MAJOR to change the direction I was in. So one of our newest products with Beachbody came out called the 3 DAY Refresh! This is for people who want to kick start their healthy regimen, get off a plateau, or even get those few stingy pounds off!
I needed a kick start to continue my journey. I figured, at the rate I was going, I had no choice but to try it!
Amazingly it worked!! I was so afraid of doing it and after I was done, crave all the food and gain it right back, but I didn't! I am happy to say I feel amazing and actually lost another pound since being off of it for 3 days!!
Even my arms toned!! SUPER SUCCESS!
3 days later..... Even today (3 days after the last day, I am another pound lighter) ;)
What is the Refresh:
The 3- Day Refresh consists of 3 daily shakes, a fiber drink, plenty of filtered water, plus a wide variety of fresh fruits, veggies, and healthy fats though out the day to keep fueling your body and increasing your metabolism.
What you will eat and drink during the 3- Day Refresh:
1. Wake up- Drink 8-12 oz filtered water
2. Breakfast (within an hour of waking up)- Shakeology + fruit (from the list provided)
*Option for Green Tea
3. Mid-morning- FIBER SWEEP (digestive health drink)
4. Lunch- Vanilla FRESH (high protein, hunger-satisfying shake) + options from the fruit, veggie, and healthy fat list
5. Afternoon snack- From the fruit, veggie, or juice option list
*Option for Green Tea
6. Dinner- Vanilla FRESH + a meal from dinner recipe list
*Option for Green Tea
What is the Vanilla FRESH shake?
A high protein vanilla shake not only helps satisfy your hunger though out the day, but delivers essential nutrition your body needs for healthy weight loss.
This is also a perfect source of fiber, and it is DAIRY FREE and SOY FREE!
Nutrition Facts for Vanilla FRESH:
Plant protein - 20 gm
22 essential vitamins and minerals
Probiotics to promote digestive and immune health
Clinically tested potato protein extract to help curb hunger
No artificial flavors, color, preservatives, or sweeteners
What is the FIBER SWEEP DRINK?
A blend of soluble and insoluble fibers that gently and naturally eliminates waste from your digestive system, while supporting healthy intestinal flora.
- It is created from whole-ground flax, chia, and psyllium seed husks, FIBER SWEEP is an excellent source of fiber for digestive health
-Wholesome psyllium fiber can help naturally lower cholesterol and support healthy good sugar levels as a part of a healthy diet
-Since this plan is low in saturated fat and cholesterol, psyllium fiber husk may help reduce the risk of coronary artery disease (CAD).
- Flax and Chia are sources of healthy omega-3 fatty acids
When should you start the 3-Day Refresh?
Many people start the Refresh on Friday morning so they can stay focused and disciplined through the weekend- while others may prefer to follow this during the week to avoid temptation of weekend activities.
This is totally YOUR CALL of how and when you want to start this. Bottom line- you want results and to make this a healthy lifestyle, it should be a good time when you decide they day YOU WANT TO COMMIT!
What to expect while on the Refresh:
This is NOT a starvation diet or an all-liquid diet, although it is low in calories (approx. 900 a day). You should not feel starved since it is packed with fiber and protein and you are nourishing your body properly.
About the FIBER:
If you are not use to having lots of fiber in your regimen, I recommend you eat a large salad daily and a few servings of fresh veggies for the week up until your Refresh. If you are not use to all the fiber and overload your body with fiber, you may feel uncomfortable gassy and bloating. This is also a sign of your body cleaning itself up, which is what it is meant to do. After you do this Refresh, you will want to increase your fiber levels in general (which is part of a healthy nutrition regimen).
Fiber promotes satiety, helps balance blood sugar, and thus energy levels, promotes cardiovascular health, and keeps your digestive tract more regular. It of course also helps you stay healthy and helps you lose weight!
Water:
It is recommended that you drink tons of water, especially if you want the fiber to do its job right! How you know you get the right amount of water is by taking your weight / 2 and that number is how many ounces of water you should intake every day.
Example: My weight is 130.... 130/2= 65.... 65 ounces is what I need every day (not including your water for your shakes).
*Some people will drink 1 gallon to help maximize their result, which is an approach I personally used and love! It also helps you feel fuller and know the difference between hunger vs. boredom.
Exercise:
During the 3-Day Refresh, it is recommended that you incorporate MILD to MODERATE exercise. This is because the 3 -Day Refresh will use your energy more effectively to help cleanse your system if you are not, at the same time, taxing it with the effort of repairing muscle after an intense workout.
So now you have it! A simple plan, for fast results! I am so excited this plan is out because this is perfect for so many people out there looking for results the natural way without putting chemicals and toxins in their body!
If you are interested in getting started in my 7 day FREE clean eating group or my 60 fitness challenge where you will get 1:1 coaching, tips, recipes, motivation, and accountability, please fill out my application below and I will contact you within 48 hours!
What makes this cleanse even better is my size 4's have NEVER been loose on me and my last day of my cleanse, that changed!!
To get started on your health and fitness journey with me, please fill out the application below for a spot in my next challenge group. Let me guide you to your goals! I will provide daily motivation, support, accountability, along with providing daily tips, recipes and help with meal planning!
Ok, so I'm a very honest person, so Im going to just put it out there... This week sucked! It was by far, the toughest week for me yet! I went away to Jersey to visit a friend and I could not control myself there, let alone when I came home... In Jersey, 15 weeks out, I ate NACHOS AGAIN (whats up with me and nachos?!?!) and yes they were loaded! I guess go big or go home!?! And then, frozen yogurt, not once, but twice! Not the plain vanilla frozen yogurt either... It was the oreos, peanut butter cup, hot fudge, and peanut butter on top! YEA, that bad!! Seriously, I was SOOOO disappointed with myself!
Every other meal was great! My friend made me awesome Zucchini Turkey Burgerswith grilled peppers and a sweet potato... but even while I was in Jersey, I got my friend to go to the gym with me for my workout! We did back day and it was great!!
Zucchini Turkey Burgers, grilled peppers and sweet potato
Getting in some cardio too! Livin it up at GOLD's!
I guess this is just part of the struggle... I know Im human... but I felt terrible that I am a fitness coach and totally falling apart and not doing what I tell my challengers!! UGH!! Its all about practice what you preach!
On another note, my workouts have been great! Ive done them daily, but was not seeing results because I was not on top with my nutrition... Literally, my veins went away and I looked VERY different! Its crazy when you start to get low with your body fat, how much you can see a change in a day! I decided its time to keep myself accountable in other ways... My trainer is a great help and is trying to motivate me as much as possible, but I obviously still fell off the wagon, so were trying this another way.
One day at a time.. I can't keep thinking about 14 more weeks and looking ahead because I sike myself out. So pictures WILL be taken every week from here on out of my progress..
Posterior delts, here I come!
My delts are growing!
See the difference between just 2 days!?!? CRAZY!!
14 WEEKS TO SHOW WEEKEND NPC FIGURE COMPETITION
OK The day I realized I sucked so bad and was at my lowest emotionally, its time to get over it and realize I have some goals to meet... I cried it out, I pouted about it, but it is not going to get me to 1st place, so moving forward!
So one thing that was more frustrating this week was on leg day, I hurt my left knee. Not sure what I did, but I was on the Press Machine and doing 270 lbs, and the way my knee was, I tried to re position, but didn't do it properly. Im pretty sure it was a ligament, but needless to say, I couldn't do any more workouts... Since I need so much work on my legs, I was so frustrated... I am suppose to be doing 2 leg days a week, along with cardio 2 times a week, and then this happens after I ate terrible! UGH!!
This was the day I needed to wake up and realize I can literally have NO more cheats! My trainer keeps telling me, "You are going to be the only one up on stage being mad about the nachos and ice cream you and is you know is holding you back from first." I cannot sell myself short. I know I am capable of this. Its just getting into the mind set.
So I decided to start fresh with Beachbody's 3 DAY REFRESH.
The pics above are from yesterday which is day 2, but I will be posting my total results with the refresh once Im done tomorrow morning :) I feel so much better though its crazy!! Im back on track and after my melt down, Im ready to roll!! I am going to do weekly videos also because that really helped me see where I need to be with myself emotionally.
Thank you everyone for all your encouragement and messages... It truly makes a difference and I need your continued support throughout this journey!! I hope I can inspire as many people to follow their dreams and remember, although you feel like failing, it is just a struggle that will turn into a strength in the long run!
Hey all!! Its recipe day!! This weekend, I was over my best friend's house in Jersey and her and her hubby made my family an awesome dinner on the grill!! Since she eats clean also, she made her specialty, zucchini turkey burgers! I never heard of doing this before, but they turned out amazing!! She was nice enough to share her recipe with me, but I'm adding my own twist to it of course so I'm not totally copying her ;)-
Spicy Zucchini Turkey Burgers
Ingredients:
1 lb ground turkey meat (99% lean)
1 zucchini sliced into 4's
1 tbsp minced garlic
1/4 cup diced yellow onion
1/2 tsp cracked pepper
1/2 tsp Himalayan salt
1 tsp EVOO (extra virgin olive oil)
1/2 tsp Cayenne pepper
1 tsp ground cumin
Directions:
Mix all ingredients together in a mixing bowl
Make 6 patties from mixture
Grill on medium for approximately 5 min each side or until done to your liking
Let cool before eating
Perfect to eat with sweet potato and grilled veggies!!
These home programs are a perfect way to get into the best shape of your life without needing to run to the gym, or even spend hours working out!
You will work out every muscle in your body, and burn lots of calories!
Each program comes with a nutrition plan to follow to help you maximize your results!! We all know 80% of your results comes from nutrition!
If you are interested in getting 1:1 coaching and support, motivation, accountability, along with daily tips, recipes, and help with meal planning, please fill out my challenge group application below for a spot in my next fitness challenge/support group held in a closed group on Facebook! Yes, you will get all the results and support you need right in your own home!
I am so excited to announce this girl as a new Diamond Coach on Team Forever Fit! She has not been in the business long, but has really showed her passion for health and fitness and helping others!! There is something so special about her and her team!
She has grown a business and team by using her own family and friends, but even better, they are all making amazing lifestyle changes and seeing amazing results by using Beachbody programs such as 21 DAY FIX,FOCUS T25,TURBO FIREand drinking SHAKEOLOGY on a daily basis to maximize their health and nutrition!
Her and her family members are such huge supporters for her, and also being such amazing role models for their children, other family members, and friends and helping END THE TREND of obesity by sharing their experience and success with others!
Maegan has completed the 21 day fix, and is currently in the middle of her PIYOtransformation and is kicking butt!! She is so dedicated to her home fitness programs and it makes it so easy for her now that she has time without running to the gym every day and does not have to take away extra time from her kids!
In just months, Maegan was able to go to Summit in Vegas, the biggest training with Beahcbody and meet each celebrity trainer!
Here is Maegan's story:
I am a wife, I am a mom of 2, and I am a team beachbody health and fitness coach. To be honest, I thought I was always going to be a “business career” mom but after having my first child, my priorities quickly changed! I hung up the briefcase and calculator and I called it quits after 6 years in public accounting and “retired”so that I could be a stay at home mom!
As I progressed through my new life as a stay at home mom, I found myself exhaused from the sleepless nights and unhappy with my post two babies body. I needed something to increase my energy and wanted to feel better not only on the outside but on the inside too! Just shy of hitting my one year mark in "retirement", I joined a 21-day fix challenge group on facebook hoping to shed those last 3 very stubborn pounds and gain a little more energy so I could keep up with my active kiddos. But so much more happened...I committed and I transformed my life in ways I never thought possible! I finally learned how important clean, healthy eating was and was getting results fast!
I didn't initially plan on coaching...coaching just kind of happened! What I initially wanted was a discount on the Shakeology! I had tried it a few times before my February challenge group but never drank it consistently enough to feel the benefits - I had only ever tasted them! I wanted to be able to add Shakeology to my daily life but as a SAHM I couldn't justify the expense. But...the discount made it just a tad more appealing! So I signed up...but just for the discount...or so I thought!
I had a pretty good transformation picture and as I started sharing that with my family and getting lots of positive feedback I thought maybe I could help a few people each month and in turn make enough to cover the shakeo for me and my hubby afterall, he was my biggest supporter from day 1 and had just started his own journey with T25. I wanted him to feel the same benefits I was feeling so I set my first goal and I started sharing my story, my success and my daily life!!
My first 5 customers were all family and my first "coach" was my sister, only because she was active duty military and got the fees waived! It was their support in the begining that really got me into the whole idea! The more I talked to my family about the different workout programs and how shakeology was improving my quality of life, the more comfortable I got sharing my new lifestyle with others. As a result I was attracting more customers and the overall health of my ENTIRE family was improving!
Saying "I'm a coach" was helping me stay accountable. I was teaching my family how to eat better
and how important it is to exercise and as I watched my daughter learn to squat and hold a plank
at just 2.5 years old I saw the example I was setting for my family. Its not about being a certain
weight its about FEELING good!!!
I started sharing my life on facebook - which was very new to me - and as I did, messages started
pouring in about how I was inspiring others. Me...inspiring other people?!?! This was something I
had NEVER heard before but I liked it! At the same time I started seeing transformations all
around me. My mother in law has lost over 40 pounds, my mom is more toned at 50 than she was
at 20 and my sister in law lost all the baby weight from handsome boy #3 and then some!
So my "why" that started out to save a little money on the shakeo quickly transformd to empower
other women and men to get fit and be healthy and to show my kids and my family how to live a
happy, healthy and fulfilling life!!! Currently, my family members make up about 35% of my active
coaches and its is through their continued support and their continued dedication to their own health and fitness that I am able to say I am a Diamond Beachbody Coach!
If you are ready to start your journey with health and fitness, I am looking for 5 more passionate people, ready to help others and commit to continuing their own fitness journey! If you are interested in working from home, and growing a successful business like Maegan and I have, please fill out the application below for a spot in our 1:1 coaching mentor program!
I have had an interesting week so far, and it's only Tuesday!! Is that bad?!?! LOL...
So this is 15 weeks and counting down until my NPC Figure Competition.... NO cheat meals, strict, and double cardio daily.
Eating my Mancakes!! haha
Leg day!
I know I still have ways to go, but I am glad to see I am starting to see changes in my quads!!! YAY!! Hopefully it continues from here!! Its still hard to picture myself on show day! Ive never been that lean, so I am really looking forward to seeing how this will turn out!!
PS. I let go of my trainer yesterday and as I was extremely frustrated, I will say yesterday was probably my best workout Ive had lol! Im very upset about it because he was very knowledgeable and knows what he's doing, but I need consistency... UGH!! Ok that was my vent and struggle for this week!! Moving onto bigger and better things!!
Last week, I did PiYoas my cardio in the morning (great stretch, flexibility, and toning workout), and then afternoon, I do my workout and cardio post-workout (Steep Incline and focusing on squeezing buttocks). Let me tell you I didn't think I would get a great workout with my upper hamstring and glutes on incline at 3 MPH, but let me tell you how much of a difference it is when you focus and squeeze on each step!! HOLY MAN!! I am already shaping my bum!!! YAY!! I know thats one of the hardest things to shape when preparing for show time, so at least I know Im doing something right!
This week, I am changing things up a bit. Instead of PiYo, I am going to do T25which is a 25 minute home fitness program that gives you cardio, and weight training all in one to help you achieve your fitness goals! I am hoping tricking my body will give me that extra step closer to my goals!
Sometimes you just need a little E&E to give you energy!
Im not going to lie, I have needed some extra energy in the mornings and afternoon!! This training wears me out a little!! I am use to my home fitness training which definitely got me to my goals, but changing your routine completely is making me extra sleepy!! Deidra- Get with the program!!!
Family snack- SHAKEOLOGY
Ok, so I love the fact that my hubby is totally supporting me through this!! I was craving at night, and my hubby passed up the ice cream and asked me to make him a shake so we can have one together! YES PLEASE!! I need all the help I can get!! Of course, my kids are completely obsessed with our Shakeology also, so they joined in on the fun for movie/Shakeology night!! <3 nbsp="" p="">
Egg whites and hot sauce!! MMMMMM
Ok, usually when you eat the same thing over and over, it gets old quick... I don't know what it is, but eating hard boiled eggs and Sriracha hot sauce is sooooo addicting to me!! I can eat them all day!! Yes, breakfast, lunch, dinner and snacks!! HAHA Of course I want to eat the yoke with every egg, but I know I can only limit myself to one :)
Not sure if you have had this Sriracha hot sauce before, but I literally POUR it all over my eggs lol!!
If you like Sriracha, check out my buffalo cauliflower recipe under clean eating recipes.... AMAZING!!!
I had a lot of temptations with food this weekend with my in-laws here with us and my mother in law being an amazing baker that she is with her cookies!! I sat there and smelled them haha!
Luckily, I have my challenge groups on Facebook which are my support groups that I run to help my challengers reach their health and fitness goals. I had to be a challenger and post so people helped me stay on track!! Otherwise, I may have given in!
Once I stayed strong (ok took 1 bite), I felt much better and didn't need it! I know that is a psychological game and if I know I could have it, I wouldn't want it... So its just because I know I can't that now I want it! Make sense?!? hehe
My MAN CAKE with APPLES RECIPE:
Ingredients:
1 Green apple diced
1/2 cup oatmeal
8 egg whites, 1 yoke
1/2 tsp Vanilla extract
1 tsp cinnamon
Olive Oil Spray
Directions:
Put stove on medium and spray pan on stove with Olive oil spray
Mix first 5 ingredients in bowl and apply to pan on stove
Cook on each side for approximately 4 minutes, or until done to your liking
Let cool and ENJOY!!
** Remember, I am training for a figure show, so I have increased my protein intake ALOT!! I also do not count calories, I count protein, carbs, and fat intake! :)
One of my favorite snacks I had was my hummus and raw veggies... I really shouldn't be having hummus, but I was good about portion size and I still have time before getting really strict ;)
The kiddos eat healthy with me!
Watermelon, blueberries, and cheese for the boys!! We had a nice little lunch on the picnic table together!!
Oh the joys and working from home!! Nothing better than hanging out at home with my boys and getting some work done at the same time!! ;) This was lunch break!!
Im leaving you all with this.... we are all going to have struggles, doubts, and instability... that's just a part of life and our job is to learn to deal and cope with what we have. Realize what you are struggling with, someone else has it worse than you. Take everything you have and be thankful! I am thankful that my family is supporting me through my journey 110%! I will say, 4 weeks ago, when I told my husband that I was entering to train for my first NPC figure competition, he was upset. He said that is unattractive and he does not want me looking like that.....
Well, 4 weeks have gone by and he has totally changed his thoughts! He is proud of my hard work, and is helping me when I have cravings, and even talks about what Im doing to train for my show! Can't forget the nice compliments I'm getting about my physique :)
If you just be you, and be your best, that should be enough for anyone who loves you and cares about you and your happiness and success! Do what makes you happy, because at the end of the day, you have 1 life, and who knows when it may be your last... live it to your fullest and without regret EVERY DAY!!!
Do you like leading a healthy lifestyle and maybe helping others with their health and fitness goals? Maybe be able to work from home, while working whatever hours you choose? NO BOSS MAN to tell you what to do.. YUP, be the own CEO of your own business??
Fill out my application below to be a part of this fitness journey with me while helping others and brining home an income for you and/or your family!
I will contact you for details about joining my 30 coach basics training to help you grow a successful business in just months! Its time to turn your passion into your career!
There are tons of Wufoo features to help make your forms awesome.
