What better way to make a yummy treat than using raw food that is not processed and guilt-free?! I have a book called RAWvolution by Matt Amsden and he has some great recipes that are so simple to make but yet so healthy! This Raw Coconut Fudge is one of my favorite desserts! Who knew you can make a great dessert with literally 4 ingredients?! They say 5 ingredients or less is a great indicator of a healthy food, especially when you can read the ingredients! So here you go!
Raw Coconut Fudge
Ingredients:
3 cups raw walnuts
1/2 cup carob powder
2 cups shredded unsweetened coconut
5/8 cup agave nectar (sweetener that is low on the glycemic index)
Directions:
Grind walnuts in a food processor until they are at a buttery consistency
In a large mixing bowl, combine the carob powder and shredded coconut and mix well. Add the ground walnuts and the agave nectar and mix well.
Press the mixture into small muffin pan (or flat glass baking dish), creating a flat, even layer approximately 3/4 inch thick. If using a glade baking dish, cut into squares and serve.
* Taste best when covered and frozen until thoroughly chilled for a more solid consistency before cutting and serving.
ENJOY!!
If you would like more tips, recipes, and accountability for reaching your health and fitness goals, please fill out the application below for a spot in my next 60 day fitness challenge group held on Facebook!
Nutrition+Exercise+Support = SUCCESS!
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Time is moving too fast!! I remember starting this knowing I had over 20 weeks to prepare which was plenty of time to prep, but now that I hit 10 weeks, Im freaking now just a bit... Even more because Im down to single digits!!! #9weeeks!!!! EEEEK!! LOL
Since I didn't post much about week 10, I am including it in here!
I stayed on track and worked by buns off!! :)
One of the most important things I need to focus on right now is posing.. Its a lot tougher than I thought and knowing that I will be standing up there for who knows how long makes me more nervous! My body literally is SHAKING like crazy when I hold my poses for 30 seconds! So I have a game plan for my workouts this week to help me get more comfortable with posing and get the poses to where I show my muscles off the best!
Here is my workout schedule for the week:
Monday-
AM- 30 minutes cardio- Plyos
Afternoon BACK day, 20 minutes posing and 30 min cardio post workout
As I am prepping for my show, I have been traveling pretty frequently back and forth to my mothers house to visit my family! So 5 hours in the car each weekend and being away from your home definitely requires some planning and prepping!! I am so excited to say I have been ON POINT with my nutrition since my last post where I broke down! I think that was exactly what I needed to do!
So I have been keeping extra healthy snacks everywhere so when I am on the go, I have no excuse to give into temptation or put anything bad in my mouth! I got my extra man cakes- yes I eat them cold too, and plenty of chicken and cold sweet potatoes to go around!! Its crazy how use to this you get.. When I tell people 21 days to get into a habit.. ITS SOOO TRUE if you stick with it and don't give into anything!
Since being away, I made some pretty awesome choices and it just comes to show that you do not have to make bad choices even at a restaurant! I had to go into my favorite restaurant where I have my cheat meals- RED ROBIN! Yes!! I went in and overcame every doubt I had about not eating healthy there.. Lots of broccoli, chicken, salmon and sweet potato!
So thankfully, I haven't had my Shakeology taken away from me yet!! I have been drinking it since I started my fitness journey and it is always a perfect way to get in my vitamins and minerals and extra nutrients to fuel my body and give it a good kick in the butt!
I found a new favorite recipe that is absolutely AMAZING!! So when I'm craving chocolate and oatmeal cookies, what better way to eating them without the guilt?? OH YEA!! Check out my Chocolate Cinnamon Oatmeal Cookie recipe!!
As I have been playing around, I always hear people talking about hating veggies and how to get them in without gagging... So heres my thing. I love veggies now, but I know where you guys who don't are coming from because that was men at one point in my life.
It wasn't until I started eating clean that my taste buds changed and my body craved more of what I was giving it! Same thing when you eat fast food, pizza, chips, and pop... You notice you crave more of that right?!?
Its all a mind game and taking that 21 days to focus on YOU and get all those processed foods and chemicals out of your system and your body will work in ways you never thought it could!!
Success- I see the numbers 128 on the scale!! Pretty crazy since I am always above 130.. on another note, the fat is leaving me! I still keep picturing these Figure competitors especially when I'm practicing my posing and it is still so hard to picture myself with that body since I never had it at the point before.. But I guess you have to believe in order to reach it right?!?! :)
OK happy dance my tummy is toning!!!
On to continue another great week and counting down until I can get my suit for my show!!! WOOHOOO!! Reality is hitting in!! Better go hit the gym for Leg day!! :)
It seems like there is so much to do to create that healthy lifestyle, but in reality, if you can just follow a few tips and be consistent for even 21 days, it will become a habit and second nature to you! Yes, 21 days is all it takes to create a habit!
I have found when starting my own journey, that when you set goals for yourself and put a date to when you want to reach those goals, you are more likely to succeed. When you put a dead line on your goals, you are showing importance and will make them a priority!
So, what are the first steps to creating this healthy lifestyle??
#1. Set Goals and put a date on it! Make them realistic and attainable so you are able to reach them without getting frustrated that they seem so far away!
* TIP Setting lots of small goals will help you feel more accomplished and like you are begin successful throughout your journey!
#2. Find an accountability partner- finding a family member or friend who wants to join you is a great way to stay on top of your regimen! Help each and give support to one another, especially when those obstacles come around and get in the way of your goals! If you have that extra support, you are more likely to follow through and succeed!
#3. Have A WHY- Your WHY to get started on this journey should be important enough that any obstacle will not effect you during your fitness journey. For me, my kids are a why for me. Having them grow up with healthy habits will prevent obesity and making the right choices when they become independent! Also, I am doing this for myself so I can feel confident about myself and I want to be able to put any outfit in my closet on and not have to change 100 times because I do not feel comfortable! Im sure you women know what I mean by this lol!
#4. Find a workout regimen that works for YOU- As a mother of 2 young boys, its not always easy to just get up and go to the gym whenever I am able, so I use home workout programs to reach my goals! I don't have to drag my kids out of bed or find a sitter while Im working out.. BONUS- they join me in my workouts and see how mommy is getting healthy!
Its amazing how the results come when you have a program telling you exactly what to do and take less breaks! These programs even come with a nutrition guide to help you get 100% results you are looking for! Yes, there are programs out there for EVERYONE!
I have finished programs such as T25 (25 minute workouts that include 5 weeks of cardio and 5 weeks of cardio with weights. Modifications are great and can be fore beginners or advanced athletes), P90X3 (30 minute workouts that include a variety of exercises from cardio, kickboxing, weight training, yoga, and more), PiYo (Pilates and yoga into faster pace movements that will improve your strength, flexibility, and definition. This program also is great for people with knee or back problems- it is low impact and not hard on your body). Turbo Fire is another program I used that is high intense cardio dancing that is fun and up beat! Chalene Johnson is the creator and is so motivating and keeps you going strong throughout these 20-55 minute workouts! 21 Day Fixis a great program that has 30 minute workouts and a variety of exercises (cardio, cardio with weights, upper focus, lower focus, yoga, pilates, and plyo) that will build your strength and tighten your entire body! Great modifications to all these workouts! This program is also portion control focused and has an amazing meal plan that include color coded containers for your food!
#5. Don't forget nutrition is key! Nutrition is 80% of your results, so if you workout and eat unhealthy, you may notice yourself stuck in the same place and not reaching your goals!
1 big help with my nutrition I have had was incorporating Shakeologyinto my nutrition regimen. Shakeology is a health shake meal replacement that I use in place of either my breakfast, lunch, or evening meal to help with my cravings, energy, and bloating! It is NOT a protein shake, as it has many health benefits and high quality nutrients to naturally improve many aspects to your body and health!
This is one of my favorite videos that show what you are really getting out of every shake... It the nutrients that you do not get from every day foods you eat to make such big changes to your lifestyle!
Instead of fast food, this has become my fast food for half the price! It comes to my door every month so I do not have to even waste gas on getting these 30 extra meals a month!
#6. Prepare to succeed! How do you prepare to succeed? Well, for me, I set myself up for success every week by meal planning! I take 1 day a week to plan my entire week out. There is no more making excuses for not having my food handy, or not knowing what to eat because I make a meal plan and prep my food and it is already in separate containers and ready to go!
Check out how I meal prep for the week!
Here are some food choices that are on my grocery list!
**TIP** Shopping at the grocery store on the outside parameters are where I find all my healthy and natural foods that are not processed and full of chemicals!!
#7. Eat every 3 hours- Why is it so important to eat every 3 hours? Our body is just like a fire... in order to keep it going, you have to feed it. If you don't give a fire fuel it will burn out right?? If you do not give your body healthy foods, it will also burn out and will use muscle as energy and store fat. Here is a great picture to show you what I mean!
#8. Drink Water- If at all possible, drink water!! So many reasons and benefits to water!!!
**TIP** how to know how much water you should drink daily- Take your weight and divide by 2 and turn that number into ounces! That is how much water in ounces you should drink!
Example. I weight 130 lbs. Divide 130 by 2 and get 65. I should drink 65 ounces of water daily!
#9. Stay Motivated- Some people may ask, how the heck do I do that?
I have found keeping motivational quotes and pictures that I want to look like on my phone helps so if I am out and about and having an urge to give into temptation, I pull out my phone and look at these motivational quotes and pictures!
These are also kept on my fridge where I can see before again, giving into temptation!!
One of the best ways I have found motivation and support is my challenge groups I hold on Facebook! They are a closed group where I work 1:1 with my challengers to give them daily support, motivation, and accountability to help them reach their goals! These groups are what got me started on my own journey and I couldn't be where I am without them!
My groups are 60 days long and I run them every month! If you are interested in getting this motivation and support daily, please fill out my application below for a spot in my next group!
#10. Positive Attitude- Yes, keeping a positive attitude about your journey and believing in yourself will go a long way! If you don't believe in yourself, how are you going to get there?
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*The recipe called for 1/2 cup oatmeal, but you can use 1/4 to make it 21 Day Fix approved!
For more healthy dessert recipes, CLICK HERE! If you are interested in learning more about clean eating, along with incorporating a home fitness program and having 1:1 support and accountability, please fill out my application for a spot in my next fitness challenge!
There are tons of Wufoo features to help make your forms awesome.
Today is such an amazing day! It is so nice to just sit back and reflect on WHY I am doing what I am doing. There are many times when my husband asks me, "Why did you quit your full time Nursing career that you spent all that money on school for and time to be a Beachbody coach?" My answer has been getting easier and easier to answer!
As a nurse, I do feel a sense of accomplishment when I am helping people when they are ill. As an ER nurse, I interact with tons of people, but its a different feeling. After having my second child and going to school taking my masters classes to get my school nurse certification, I started my fitness journey with Beachbody and fell in love! I was getting daily support and accountability from my coach in my challenge group, along with tips, recipes, and motivation that I needed to keep going every day! I know for a fact, if I was not in my challenge group, I would've given up a long time ago. But it was different. Having 24/7 support for 60 days is what helped me get into the lifestyle, get over my fears of failing, and got me to my ultimate health and fitness goals! I lost 40 pounds with INSANITY, P90X, TURBO FIRE (high impact cardio dancing), 21 DAY ULTIMATE RESETand drinking SHAKEOLOGYon a daily basis in place of my breakfast or last meal (helped my sweet cravings for ice cream).
Part of my Beachbody journey is was put on the famous wall in VEGAS at our SUMMIT (biggest training of the year!)
As a Beachbody coach, I have met such inspirational people who have helped me with my goals and be a better mother, nurse, and coach!
Chalene Johnson (creator of TURBO JAM, TURBO FIRE, and PIYO) and I
Shaun T (creator of HIP HOP ABS, INSANITY, And T25) with my some amazing coaches on my team Maegan, Lauren, Alisha and I!
Tony Horton (creator of P90X, P90X3,) and I
These programs and Shakeology have changed my life. I had 2 babies, a newborn and 1 yr old and running back and forth to the gym was not an option for me. Also, being a nurse and working 12 hour shifts just was a better reason to not spend anymore time driving back and forth. What I found worked for me as a busy mom and nurse was waking up 45 minutes earlier and getting my 30 minute workout in and right away I was gaining energy I never thought I would have again!
MY WHY for being healthy! To be a great role model for my boys!
My confidence built, I loved having the motivation, and wanted to share this amazing opportunity with others! I mean, its only fair right?! So I decided to become a BEACHBODY COACH and help others, while still on my own journey! I was living the healthy lifestyle, though not at my goal, but it helped me to understand what my challengers were going through! I was able to relate to them in many ways!
As I started running my own CHALLENGE GROUPS, I found my challengers feeling the same way I did and having amazing transformations! These challenge groups were like a god send! I couldn't believe how this is changing lives! Having my challengers message me and say "Thank You for changing my life" or "Thank you for reaching out to me, now I am in the smallest pants I ever had", or "Thank you for believing in me, now my entire family is healthier because you didn't quit on me".... this is what its all about! This is what I was put on this earth to do!
Today was a huge day for not only me, but one of my challengers who is now a Coach after realizing as a nurse and mother, she wanted to help end the trend with me! Erin received a call today that she had won the Beachbody challenge $500! This was all because she wanted to be healthy for herself and her family!
Erin started her journey with me in April and when she came to me for help, I was so excited to help her because I felt her pain and lack of confidence and self-esteem just talking to her. This girl could've made any excuse not to do this... working 12 hour shifts as a nurse, having 2 young children, and "just not having time". She made no excuses because her WHY is strong enough. To be a great role model for her kids and just be confident in her own skin! Being in our challenge group/support group is what kept her going strong. It gave her the accountability and tools she needed for a healthy lifestyle!
I know you may think its crazy for companies to give such rewards to people, but that is WHY I am a coach for this company! We are not about diets, we are about changing lives! Erin has changed my life alone and has inspired me so much! you give so many people hope that its possible, no matter where you are in your life!
No I am not a nutritionist, personal trainer (although I use to be), or expert, but I do know how to live a healthy lifestyle and I know what people need to succeed... No diet pills, no weight loss surgery, just a little support, motivation, accountability, clean eating, exercise, and mostly, someone who believes in them to be there for them at any given time! That would be ME! This is what I do!
Forever FIT Beachbody COACHING Opportunity Call
This is how I became successful in this business and #30 in the entire company of Beachbody. I believe in hard work and dedication, and doing it the right way so its lasts a lifetime! I owe my success to my challengers who didn't give up on me and my coaches who are passionate about health and fitness and want to make a change with me!
Our team Forever FIT, runs new Coach Apprenticeships every month to start our coaches off right and give them the tools they need to grow a successful business and help others reach their health and fitness goals!
If you would like a spot in our next Apprenticeship program and join us to help End the Trend, please fill out the application below!
As I have been into fitness most of my life, being involved in gymnastics, dance as a small child, basketball, volleyball, track and cheerleading during my middle and high school years, and dance team in college, it has always been a special place in my heart! I worked out at the gym since my senior year of high school and became a personal trainer after I graduated, along with doing my first fitness competition when I was 18 years old. I was definitely not prepared the way I should have been and did not have a trainer who was experience in fitness competitions, but I didn't do it to win either. I was so proud of myself for showing up!
After my fitness competition, I was a yo-yo dieter, worked out at the gym all the time, but varied 10 pounds ALL THE TIME! I never was consistent, never really reached a fitness goal (although I tried many times) and I think the reasoning was because I never had a big WHY behind reaching that goal. I would work out and come home and eat a jar of peanut butter and yes, a box of oreos, but I needed to dip every one in milk! I would put maybe 5 in at a time, wait til they got soggy, and dug them out with a spoon and shoved them in my mouth without a worry about the consequences.
Then I got married, nothing really changed, except getting pregnant. I continued working out at the gym here and there, but my eating habits then made a turn for the worse! I was not a healthy pregnant... Not an "all belly" type of pregnant.. Arbys and ice cream were my best friends! My weight sky rocketed and I was up to 191 when I delivered. 60 pound weight gain with my first! After I had Chase, I got back into working out at the gym, and it took a good 4 months to get back to my weight. Did I not get the memo that nothing looked the same!?!? Seriously, I was the same weight, with a different body! I continued doing my thing, working out here and there, binge eating and then back on track... never had accountability, so there was nothing to keep me on track. I had no will power. Then I got pregnant yet again! BABY #2... I wanted to have a different pregnancy.. a healthy one. Still, without support and accountability, I gained 50 pounds and not a healthy 50 pounds. This was me before delivering my second son.
WHAT CHANGED?! My life!! HOW?!?! I found hope! 6 weeks after having my second son, I was so disgusted with myself that I couldn't even bare to look in the mirror. I was embarrassed for my husband to see my naked. It put a damper on our relationship. I decided to take a leap of faith and begin INSANITY, a beachbody program that is a home workout program that includes a nutrition guide to follow and I also started incorporating SHAKEOLOGY, which is Beachbody's health shake meal replacement full of high quality nutrients. I was skeptical and thought it was too expensive, but after talking to my husband and figuring out the math, I said "4$ a day is cheaper than my binging on fast food and even starbucks alone... Heck I pay 4$ for my chicken salad that does not even have all the dense nutrition." So I gave it a shot. I needed desperate help with my nutrition. I had so many bad habits I needed to get rid of, I needed my energy back for my kids, and I was so afraid of having them grow up thinking they had an unhealthy mommy that had no energy to play and keep up! My kids became my WHY to start my journey! I joined a 60 challenge group that gave me daily support and accountability, also providing me with tips and recipes to keep me going!
Having Insanity at home was the best thing for me! I didn't have to leave my kids, I did my workouts while the kids were sleeping, or content, and I had a meal that I didn't have to worry about and I knew I was feeding my body with natural, whole foods!
Within weeks, the results started to come! I was gaining energy, my cravings were going away, and my digestion was improving! Months came and I was toning and losing weight! After Insanity, I couldn't stop there. I moved onto another fitness program called TURBO FIRE! I loved dancing all my life, and this high impact cardio was exactly what I needed to move forward with my goals! This program by Chalene Johnson is so motivating and she is so inspiring and keeps me pushing even though I wanted to give up! It was like having a personal trainer in my house!! After losing 25 lbs and 25 inches, I decided that having the accountability and motivation in my challenge group I was participating in was exactly what I wanted to give others! I loved the way I felt and I wanted to share this with as many people as possible!
I became a beachbody coach! I have been continuing my fitness journey with my home DVD programs, eating clean, and drinking Shakeology daily! I have never felt better! I am running challenge groups every month to help others reach their goals and find happiness and confidence, and also looking for others who have that same passion for fitness who want to help others on their journey but also earn financial freedom! Nothing feels better than building a career that I can do from home, be with my kids, and be a great role model for them all at the same time!
I have reached all my fitness goals through my beachbody programs, clean eating, and shakeology.
Now its time to take a step forward!
I decided to go for my first NPC Figure Competition!
I have gotten to this point without the gym, lifting heavy weights... Its been done in my basement and living room surrounded by my children seeing what I do!
Now, I have been training for 9 weeks for my show, slowly working my way into the gym scene. Lifting 4 days a week, and cardio two times a day. One cardio consists of my beachbody programs. I have donePiYO, T25, and also BODY BEAST! Today I did Body Beast cardio, and will also be doing the workouts! Today is shoulder day!! So excited to change it up! Going to the gym has been difficult for me since I have my kids at home with me and I hate taking that extra time away! My workouts are 30 minutes long and they get the job done!
Time for progress pic! 11 weeks out for my figure competition!!
One of my favs- Turkey burger with salsa and grilled peppers! BODY BEAST CARDIO- 30 min! I am getting a lot done at home! I am reaching my goals, and so excited! My eating has been better than before, so I am getting there! Next week, you WILL see improvement! My nutrition I feel was holding me back.. I think when I know Im not allowed something, it makes me want it more, if that makes any sense?!?! Yea, Im crazy!! Thanks to my challenge groups, my challengers and fellow coaches have kept me on track and motivated to continue!! Also everyone else with the messages!! They are definitely helping now! I see why I run the challenge groups! There is nothing better than having support and accountability 24/7!! If you are looking to begin or continue your fitness journey and want that support and accountability that has helped me and my challengers and coaches in so many ways, please fill out the application below for a spot in my next 60 day challenge group!
I began my transformation 4 months ago. I was overweight and just really not comfortable in my own skin. I was tired all the time and had absoulutely no energy. I could barely keep up with work and taking care of my 5 month old baby and 2 other children. I couldn't even stand to look in the mirror at myself let alone let my husband look at me. I finally decided that something had to be done now! I did not want my 3 wonderful children to look at their mother and see how unhealthy I was. I started drinking SHAKEOLOGY everyday and joined a challenge group doing the 21 DAY FIX PROGRAM. In those 21 days I noticied a significant increase in my energy level and found that I was feeling happier. I lost 9 lbs and 12 inches my first round! I continued with another round and lost even more! I love that I now crave healthy foods and learned portion control and clean eating. Currently I am doing TURBO FIREand just started including PiYO. I have not reached my ultimate goal weight and fitness level yet but I am still working on it everyday becoming healthier. My whole outlook on life has changed and I am now not so embarrased by the way I look and feel! My short term goals have gotten me a little more than half way to mmy ultimate goal and I have lost 28 lbs and 35 inches! I am so excited to continue this journey for myself and be able to help others on their journey also!
I am so proud of Crystal, and can notice a huge difference in her confidence alone! Seeing transformations like hers is what keeps me going and waking up every day excited to work! I run challenge groups on a monthly basis and am always looking for people who are ready to commit to a healthy lifestyle change! If you would like a spot in my next fitness challenge, please fill out the application below!
