Using a large blender, puree applesauce and banana until smooth.
Add eggs and blend for approximately 30 seconds.
Add remaining wet ingredients and mix.
Add dry ingredients and mix thoroughly.
Put mixture into a bowl and fold blueberries into batter mixture.
Add to muffin tin and bake for 17-20 minutes until golden brown.
ENJOY!
Ok... tip.. NEVER bake these while on the Ultimate Reset! Its just a push to make you cheat lol!! :P If you are wanting more daily tips, help with meal planning and meal prepping, and 1:1 support and accountability to help you reach your ultimate goals, join me in my fitness challenge group online! I do require committed people who will check in DAILY and who are READY to give it all they got!
Combine the first 3 ingredients in a gallon-size ziploc bag, shake it up, and then add the salmon.
Allow to marinate in the refrigerator for an hour, turning after half an hour.
Pour the salmon and the marinade onto foil and broil on high in oven with door slightly opened for 15 minutes. The salmon is done when it flakes easily at the thickest part.
Enjoy with a favorite side! I love eating this with some Baked Zucchini!
*IF YOU ARE USING THE 21 DAY FIX, YOU WILL USE THE FOLLOWING CONTAINERS:
1 RED
1 TSP
**IF YOU WOULD LIKE MORE HELP WITH CLEAN EATING AND YOUR FITNESS JOURNEY, JOIN ME IN MY NEXT FITNESS CHALLENGE WHERE YOU WILL RECEIVE MY FREE COACHING, 1:1 SUPPORT, DAILY TIPS, ACCOUNTABILITY, HELP WITH MEAL PLANNING AND MORE HEALTHY RECIPES!
PLEASE FILL OUT THE APPLICATION BELOW AND I WILL CONTACT YOU WITHIN 24 HOURS!
Oh I am SOOO excited for what is about to be released!! Our newest upcoming program CIZE is going to be AHH-mazing!! If you like dancing, hip-hop that is, then you will LOVE this! Easy moves mixed with a little challenge to give you a great workout, but also help you get those moves! WHAT IS CIZE? Cize is a 4 week program that was created by Shaun T (creator of Hip Hop abs, Insanity, and Max 30) and this is a program that you can have as a beginner level, or more of an intermediate level, depending on how intense your moves are! If you like Zumba, you will LOVE CIZE! HOW LONG ARE THE WORKOUTS? 30-45 Minutes long. Perfect for people who don't have hours to spend working out, but plenty of time to get a great workout in and get great results! EQUIPMENT REQUIRED: NONE- All you need is YOU and a sweat towel and water because you will definitely get a good workout! WHAT IF I HAVE NO EXPERIENCE WITH DANCING? Don't worry!! Shaun T has you covered with step-by-step moves so you break down each move individually! This is going to help with your coordination!
GET YOUR SNEAK PEEK INTO CIZE!
WHEN WILL CIZE BE RELEASED? JULY 20th, 2015!
BE THE 1st TO GET NOTIFIED FOR RELEASE OF CIZE CLICK HERE!
* If you would like to be one of the FIRST to have a CIZE transformation and would like an exclusive spot in my CIZE test group, please fill out the application below and I will contact you with in 24 hours.
So I am not sure if I should even be posting... GAHH please tell me WHY I decided to do the Ultimate Reset during a holiday... I mean really.. 4th of July?? LOL.. So last week Im coming clean.. A total of 2 ok 3 cheat meals! Now, they are considered cheats because this reset is vegan.. Yea, I totally ate a lean burger... I am NOT meant to be Vegan! I want my chicken and my Shakeology back.. like NOW!! So after my 3 cheats, I have had no gain and no loss.. thats a good thing for me because its good to know when I go back to normal food, all the weight will not come right on.
My Salad with Avocado, pumpkin seeds, and home made Greek Dressing!
During the days I had cheats, I did do workouts.. I miss those too :( I have done Insanity Max 30, 21 Day Fix Extreme, and the upcoming release CIZE! Oh how I miss getting a good sweat on!
So yea, in a way I feel like a failure, but I also think doing it during a holiday was a BAD idea!! Especially since grilling is my favorite and I grill meat, not Tofu lol!
My Friday Breakfast.. the start of my holiday!
My 4th of July Breakfast I made for my family... that no one ate... seriously? My neighbors love me and the fact that my family does not eat my food, cuz they get it!
My 4th of July lunch... Greek Salad and Pinto beans and rice
OK, so today starts my LAST week on this Reset...I am not going to lie, Im pretty excited for it to be over. The absolute hardest part for me is not eating meat or having my regular Chocolate SHAKEOLOGY. Like I don't even want the bad food.. I just want my normal food back!
Do I regret doing this??
Absolutely NOT!! I came into this with an extra 15-20 pounds of weight that I gained over a 4 week period out of no where.. Retaining water, having blood work and no answers. Join pain and just feeling terrible.
Since being in my second week, I have lost 15 of those extra pounds and my joint pain is GONE.. literally, gone at this point. Will it come back when I start working out? Maybe.. but what I got was the ability to rest my body from the workouts and try to get myself back to some kind of normalcy. As I get back into my workouts and into a normal routine, I will be very cautious of what I eat and how I workout because I want to maintain what I have gotten out of the Reset to help me with my issues.
GOAL for this week: 5 more pounds gone for good and just continue feeling better!! My sleep schedule to continue how it is because it is much better than what it has been! Finally, a good sleep without waking up 5 times!
I got my meals prepped and ready to rock!! Sweet potatoes, veggie stir-fry, Fruit salads, apples and blueberries, and salads!! Simple and sweet!!
*For daily support, accountability, and daily tips, and motivation to help you along your fitness journey, join me in my next fitness challenge!
Please fill out the application below to get my FREE coaching and access to my support groups to help you reach your ultimate goals!
Today was a PERFECT day for meal prepping!! Easter is over and it was FINALLY nice outside! So the grill came out, I took my challenger grocery shopping and we prepped our meals for the week together!
Some of the groceries we bought were:
VEGGIES:
Green beans
Asparagus
Spaghetti Squash
Butternut Squash
Onions
Tomatoes
Spring mix/Spinach
Mushrooms
Protein:
Chicken
93% Lean Beef (for hubby and maybe I'll have some stuffed peppers :) )
Egg whites
Tilapia
Scallops
Fats:
Natural Peanut Butter
EVOO
Almonds (raw and yes I buy coconut almonds by blue diamond)
PB2 (peanut butter powder with 85% less fat)
Dairy:
Almond milk
Greek Yogurt (plain)
Other:
Balsamic Vinegar
Agave nectar
Fresh minced garlic
So here is an example of what I get when I am eating clean and prepping for the week. Since my NPC Figure Competition Saturday, I have literally fallen off track with my eating which I kinda new it was going to happen because I was allowing myself to enjoy a couple days before cracking back down to the grind. Fortunately, I actually miss my clean foods! Once you are eating so healthy, your body and taste buds get acquired to what you are feeding your body with, just as if you eat unhealthy.
So on a good note, I'm excited for this meal prep and get back into my regimen!
**NEW RECIPE ALERT**
BALSAMIC SCALLOPS & ASPARAGUS OVER SPAGHETTI SQUASH
Serves 2
Ingredients:
Scallops 8 oz
1 bunch of fresh Asparagus
1 medium Spaghetti Squash
4 Tbsp EVOO
4 Tbsp Balsamic Vinegar
1/4 red onion chopped
1 Tbsp minced garlic
1 cup chopped bella mushrooms
Spray Pam
Directions:
Turn on grill and pre-heat to medium
Take Spaghetti squash and cut length wise, and with a spoon cut out the seeds and middle.
Flip squash upside down so round is facing up onto a plate. Put in microwave and cook for 12-14 min (depending on how big).
Cut asparagus stems off and place on large piece of foil.
Add 1 Tbsp EVOO on top of asparagus, along with 1 Tbsp minced garlic, mushrooms, and 1/4 red onion chopped. Place on grill for approximately 6 minutes or until dark green and tender to poke with fork.
On another piece of foil, spray with Pam and place scallops on top and put on grill to cook for approximately 8 minutes.
Once spaghetti squash is done, use fork and take out squash (should look like spaghetti). Put on plate (approximately 2 servings per squash)
Once asparagus is done, set 6 slices on top of spaghetti squash with onions, mushrooms and garlic.
Place scallops (4 oz per serving) on top of asparagus and spaghetti squash. Top of with 1 Tbsp EVOO and 2 Tbsp Balsamic vinegar.
Serve and ENJOY!!
One of the fitness programs I use frequently to help with my own health and fitness goals is the 21 DAY FIX EXTREME where the program is focused on portion control, but has a variety of workouts... you get Upper body, Lower body, Total body, Cardio, Yoga, and Pilates, but whats even better is the program challenges you with using weights during each workout!
For the 21 Day Fix Extreme, I use:
1 Red container
2 Green Containers
1 Blue container
*If you interested in getting more clean recipes, nutrition and fitness tips, and would like daily accountability and support to reach your health and fitness goals, please fill out the application below for a spot in my next 6 week Beachbody Boot Camp Challenge!
Time to get that summer body so you don't have to be covered up at the beach or pool!
So you hear so often, people do not want to eat healthy because its expensive right?! Did you know if you portion control and use a few of these tips I am about to give you, you can actually SAVE 50$ or more at the grocery store per month?
To me, if you can find a way to eat out and eat fast food, you can make a way to eat healthy! I know its not easy to fight cravings and those temptations that surround us on a DAILY basis, but its time to dig deep at your goals and think about what truly makes you happy at the end of the day!
Does eating your unhealthy temptations make you happy?? Maybe temporary, but you know that goes away as soon as you swallow your food! The feeling of success and fueling your body with healthy food lasts so much longer! Its just getting into the habit that is tough...
TIPS TO STAY ON TRACK AND SAVE $$$$
1. PORTION CONTROL- If you are eating the correct portion, you are most likely eating half of what you usually do. No need to eat 2 and 3 servings at a time... small, frequent meals will keep your metabolism going strong throughout the day!
2. STICK WITH WHATS ON YOUR LIST- At least 10% of the groceries in our cart at the end of our shopping trip comes from adding additional food that is NOT even on your list, nor necessary.. extra snacks and so on!
3. COMMIT to only one trip every 1 or 2 weeks- I know this is hard... we want to make something different and don't have all the ingredients, so we tend to make that extra trip and end up spending another 50$ that wasn't even needed... Commit to sticking with what you have at home... even if you want something different, use the ingredients you have at home and make something different... Save that meal for when you make your next trip! I promise you, it will save you TONS!
4. SKIP the isles that has nothing on your list- save yourself time and money and do not even go down the isles that you do need to... the candy isle, chips and soda isle.... you know they are only going to cause you heart ache at the end of the day when you are mad you gave into temptation! Start disciplining yourself now and it will get easier to pass up sooner!
5. NEVER GO SHOPPING HUNGRY! If you go shopping with a full belly, you are less likely to give in and put those extra items in your cart!
HOW CAN YOU STAY MOTIVATED TO FIGHT THOSE TEMPTATIONS??
Join a support group/challenge group!
I run 60 day challenge groups on a closed group on Facebook on a monthly basis to help people get to that next level in their healthy lifestyle that they are having trouble doing on their own...
And yes, its ok to need help! Even coaches need coaches to guide and motivate them! I am a prime example!
I have reached my ultimate health and fitness goals by using different Beachbody programs, clean eating, and drinking SHAKEOLOGY on a daily basis to help with my nutrition.
Nutrition being 80% of your weight loss, it is important to understand you cannot give 80% and then fall off on the weekends.. That will NOT get you to your goals.... What will get you to your ultimate goals is giving 100% commitment and dedication every day!
I do say 1 off meal (NOT DAY) is good to trick your body a little bit! Keep in mind, 1 meal a week, not weekend or entire day! And you know what? If you feel you are falling off, jump back on! Do NOT feel if you messed up, you might as well mess up the rest of the day and start again tomorrow! I hear it ALL THE TIME!! Your tomorrow is today!! If you keep starting over, you will stay in the same place! Now, I am not saying give up either!
Every day, think about small successes you have made for that day! Do not always look at your failures or you will set yourself up for failure! Also, try not to look to far ahead at how far you have to go to reach your goal or you will feel defeated and there is a great possibility of quitting. Quitters never WIN!
Make a promise to yourself to stay POSITIVE EVERY DAY!
HOW?!?
Wake up and the first thing you tell yourself is "I will succeed today", "I will reach my goals today"... It may sound silly, but you know what?? You will do what you tell yourself you are going to do! So if you start your day positive and motivating, it will end that way!
Make a commitment to write down 1 success or victory that you had during your day! Whether its skipping a desert, doing your workout when you were going to sleep in, get all your water in, no caffeine or soda, no smoking, no drinking, etc... whatever it may be, its time to reward yourself and be proud of every accomplishment along the way!
If you can do this daily, your small successes will turn into huge successes!
If you would like more tips and ways to reach your health and fitness goals, fill out the application below for an exclusive spot in my next 60 day fitness challenge!
One of the biggest issues with people not being able to reach their health and fitness goals is lack of control... both portion control and self control.. We go out to eat at restaurants and most places have fried, greasy, and food loaded with butter, plus are loaded on your plate and enough for a family to eat. But, since its sitting in front of us, why waste it right? Lets finish it all! NO, this is the problem... we need to find the strong in us and focus on what and how much we are eating so we know when to stop. We are full before we even realize, so when we continue eating, those calories add up fast.
We also have a huge issues with emotional eating. We eat when we are sad, happy, mad, scared, etc. but that affects us in so many ways both mentally and physically. Snacking is sometimes taken to a new level and by learning how to eat properly and how to "snack right", our bodies can make some amazing changes!
What will you do to reach your goals?
A little commitment and effort can get you a long way! What I do is 1:1 online coaching every single day to help you stay accountable and motivated to help you reach your overall health and fitness goals!
READY FOR A 21 DAY PROGRAM TO HELP YOU REACH YOUR GOALS??!!
I am so excited to announce that the brand new 21 DAY FIX is going to be released February 3rd! This is a 21 day program that focuses on portion control, clean eating, and also incorporates exercise into your regimen to help you maximize your results!
Many people think if they workout every day, they can eat whatever they want, but are confused on why they are unable to reach their goal weight/body.
This program is designed to help you balance each important area that is needed to help you achieve your overall goals.
This is like having the best of both worlds... You will get a nutrition guide to help tell you what to eat and when, an exercise program along with a schedule that tells you when to do each workout, and you even get the containers for your food! In the 21 day Fix Challenge Pack, you will also get an entire month of Shakeology in home direct (HD)!
Some FAQ about the 21 Day fix:
What is 21 Day Fix?
21 Day Fix is a nutrition and fitness program that makes losing weight so simple,
anyone can do it. Easy-to-follow portion control and 30-minute workouts take
the guesswork out of losing weight to help you see results fast—up to 15 pounds in just 21 days!
Whether you want to lose a few pounds before your next vacation or jump-start a
bigger weight-loss goal, 21 Day Fix is the program for you. It’s simple, it’s fast, and
it works. If you’re ready to get serious, 21 Day Fix can help you lose the weight.
Why is 21 Day Fix effective?
Because it’s so simple! You don’t have to count calories, points, or log your food
into diet software. With 21 Day Fix, everything is laid out for you. All you have to
do is use the specially designed portion-control containers and do one 30-minute
workout per day. Commit to it for 21 days, and you’re going to love your results.
What makes 21 Day Fix unique?
It’s the only fitness and nutrition program that combines portion-control
containers and world-class workouts. By placing equal emphasis on fitness and
healthy portion control, 21 Day Fix can help anyone lose weight—and keep it
off—in a way that’s simple and sustainable. Whether you want to lose 10 pounds
or 100 pounds, you can do it with this program.
How does 21 Day Fix work?
With the 21 Day Fix container system,
you’ll learn how to create healthy portions
simply and intuitively. It shows you how
to eat whatever you want, in the right
amounts, so you can reach your goals fast.
No guesswork, and no calorie counting!
The 21 Day Fix workouts are designed
to burn a lot of calories in only 30 minutes.
Any fitness level can do them. If you’re a
beginner, follow the on-screen modifier.
And if you’re an advanced exerciser looking
to shed those last few pounds, dial up
the intensity and challenge yourself to
push harder.
Autumn Calabrese is your personal trainer:
Autumn Calabrese is a celebrity fitness trainer, busy mom, and national-level bikini
competitor. She came up with the idea of a portion-control container system
after watching a client eat an entire 1,300-calorie salad in one sitting because it
was “healthy.” Autumn realized that supersized portions were hurting her clients’
weight-loss success because they were eating too much without knowing it. So she
developed portion-control containers to help people see how simple it is to eat the
right amounts and lose weight easily. And as a single mother, Autumn understands
how hard it can be to fit exercise and healthy eating into a jam-packed schedule.
So she created short but effective workouts that take only 30 minutes a day, along
with a simple eating plan that doesn’t require you to spend hours in the kitchen.
What's included in 21 Day Fix?
Essential Package: • 7 color-coded portion-control containers • Shakeology® shaker cup • 6 easy-to-follow 30-minute workouts • 21 Day Fix Start Here quickstart guide and workout calendar • 21 Day Fix Eating Plan that shows you exactly what to do • 3 Day Quick Fix Guide, Autumn's secret weapon for fast weight loss • Dirty 30 bonus workout What kind of equipment do you need with these workouts: You can use dumb bells or you can use a band which can be purchased on your beach body account when ordering your program.
Since I said nutrition is so important with reaching your ultimate health and fitness goals, you may ask..
Why incorporate Shakeology?? You get:
-Get 8 servings of veggies in 1 shake
-All-natural
-Whole foods
-No chemicals or processed foods
-Health benefits: helps heart health, prevents heart disease, lowers blood pressure, lowers cholesterol, controls blood sugar (YES, even great for diabetics), improves immune system
-Helps increase energy levels (Naturally)
-Helps decrease cravings (your finally getting the nutrition your body needs, so no longer craves the bad food with lack of nutrients!)
-Includes your daily Multi-Vitamin
This is one meal you NO longer have to prep or worry about! If you skip a meal, I suggest incorporating Shakeology once a day in place of the meal usually skipped.. I personally use it for either breakfast, lunch, or even my 2nd meal in between breakfast and lunch. It works great for me and keeps me full longer :)
I cannot forget the BRAND SPANKIN NEW FLAVOR that came out!! We officially have STRAWBERRY available, and also comes in a box of packets with not 2, but 3 flavors!!!
I know there are many shakes out there and people are jumping from diet shake to diet shake.. As you see above, this is NOT a diet shake or weight loss shake.. this is specifically a health shake and with all the benefits it gives you will then aid in weight loss. I do not focus on how many grams of fat, sugar, or carbs are in it, but what is in the shake and how it will help your health and wellness and help you achieve your goals with a LONG TERM effect! Want to join my CHALLENGE GROUP??
Join my closed group on face book where I coach you and give you health and fitness tips, recipes, meal plans, and provide you with the support you need to follow through with your fitness goals!
I post every morning and throughout the day to help you stay on track, but you as a challenger would be required to check in at least 1 time daily to report how your day went... So if you did your daily workout, drank your shake, and rate your food from 1-5, 5 being the best and 1 being the worst.. You also can share what you ate so I can give you feedback and advice or maybe other healthy choices if you need assistance with clean eating.
In the Challenge Group, we also do before and after pictures and measurements to help you keep track of your progress. Although you may think the scale is important, your inches lost and physical appearance are more important, along with your change in health, energy levels, cravings, etc. I help you with thinking in a different way, along with building the self confidence you may have never had at one point in time.
If you are skeptical on if this will work for you , I want you to take a moment and think about what has, what has not, and what is or is not working for you. If what you are doing is not working for you now, what will hurt to try something new for 21 days?? The worst that can happen is your in the same spot you were at this very moment, but I can assure you, if you follow the tips and tools I give you, you will make some amazing changes!
I focus on living a healthy and fulfilling lifestyle and gear away from the diet scene.. If you are interested in joining my 21 DAY FIX challenge starting Feb 17th, please fill out this application below to get a spot in my group and I will get back to you ASAP :)
Today definitely feels like Christmas! I have a slight obsession with all Beach Body programs, but I'm especially excited for P90X3! Every workout program I used has given me great results, but this time is different. It has literally EVERYTHING I want and need in a workout!
WHAT IS SO GREAT ABOUTP90X3?!?
The workouts are 30 min long, 6 days/week- You do NOT need to be at a gym for 2 hrs.. It is not the time that gives you the results, but the effort during that time that gives you your results!
You get to use weights- using weights helps burn more calories, even when your body is at rest! Talk about increasing your metabolism!
You do not have to travel anywhere! This is all done in the comfort of your own home!
There are 16 DVD's- No more getting tired of the same old and hitting a plateau... you have tons of workouts to use to keep tricking your body so you get the best results!
This is a 90 day program. You do NOT need 2 years before actually seeing your results.. You will have them in 90 days, along with making a new lifestyle for yourself and family!
Inexpensive- No gym membership! You pay a 1 time fee and its yours FOREVER!!
No paying for a personal trainer- If you sign up on Team Beach Body, you can add me as your FREE coach by putting in my information at the bottom where it asks you about having a coach (email me and I will help you get started). I will help you along your journey by giving tips, recipes, and motivation to keep you on track!
Sounds AMAZING right?! I want to let you know, you do NOT have to complete P90X or P90X2 before starting P90X3... They are different workouts, and this is used for all challengers of any level of intensity! You can be a beginner and use all the modifations that are given to you, or as an expert, you can challenge yourself by doing all the advanced moves!
If you want motivation and accountability to help you reach your goals, you can have a spot in my exclusive P90X3 test group starting Jan 6th! I will coach you 1:1 in a closed group on facebook and give you lots of recipes, meal plans, health and fitness tips, but more importantly, keep you motivated to make your transformation and get into the best shape of your life! In my group, you will be required to follow the P90X3 program, along with drinking SHAKEOLOGY, our health shake meal replacements in place of one meal every day for the duration of the challenge. Shakeology is going to give you a daily dose of dense nutrition all in one shake. Think of this shake as going to the salad bar 6 times! That is a lot of veggies and nutrients!
Here is a great video to help you see what Shakeology will actually do for your body and health!
If you would like to get both P90x and Shakeology together, you can actually get the two in a challenge pack together for a discounted price! For the month of December ONLY, you can get this challenge pack for 70$ off and FREE shipping. You also get a P90X3 hat! This is everything you need to get started...
You get your workout program with a schedule, a nutrition guide, 1 month of Shakeology in home direct (HD), and 1 month trial of the Club Membership. The club membership gives you access to customized meal plans with a grocery list, live chats with celebrity trainers, and 10% discount on ALL products! Pretty nice huh?!
Oh, I want to share this nice piece of info with you before you go! If you are wondering if my challenge groups really work, here is a little idea of how successful they are! These are my actual challengers who have made it through last month's 30 day clean eating/Shakeology Challenge!
This gives me chills!! This is why I have a passion for helping people! Getting to watch these amazing transformations is so rewarding!
I am really excited to start this new journey and would LOVE nothing more than for you to join me! Get ready for lots of fun, motivation, and SUCCESS!!
Find me on Facebook at facebook.com/deidra.penrose
Follow my like page facebook.com/foreverFITnurse
Email me at deidra.penrose@yahoo.com for more information on getting started on your health and fitness journey today!
Happy October 1st!! Can you believe it is time to put away summer clothes and pull of the comfy sweats and long sleeves?! One way I stay positive is to think of it as a new month and time for a new opportunity to arise!!
Last night, we had FIT Club at my house and it was a great time! Its a great way to keep everyone motivated and excited to continue their journey to a healthy lifestyle! That is what I do! I give free 1:1 coaching and help with meal plans, and give exercise and nutrition tips to help everyone reach their fitness and health goals! Of course I had my E&E (energy and endurance) prior to our workout to give me a boost!
I take my E&E 15-30 min prior to working out and then I go for it! I instructed Insanity last night and I am so glad I got certified to instruct because I have so much fun with it!!! Its a great experience and goes with my passion to be healthy and fit!
We had a great group last night!! They worked so hard... I could tell by the sweat pouring off their bodies!! LOL...
Who says you can't get an awesome total body workout at home and in only 30 min?!
Oh these ladies kicked butt!! And we ended with our healthiest meal of the day, SHAKEOLOGY! You get your nutrients, protein, complex carbs, whole food, non GMO, natural SHAKEOLOGY! We had Chocolate Peanut butter, and banana shake!
1 scoop chocolate Shakeology
1 tablespoon Natural Peanut BUTTER
1 tbsp PB2
1/2 banana
8 oz almond milk
10 oz ice
BLEND!!
If you would like 1:1 coaching with me to help you reach all you health and fitness goals, Message me for details on my next fitness challenge!
Deidra.penrose@yahoo.com or
find me on facebook @ facebook.com/deidra.penrose
I
cannot believe I only have 2.5 more weeks of FOCUS T25!! It has been an awesome
journey so far!! I have been right on with my workouts, and meals have been
great other than this holiday weekend, BUT its over and Im back in the game!! Some people tend to fall off track after
having a bad weekend, but it is important to stay focused and keep your goals
in mind!! You won’t reach them by wishing that’s for sure!!
Here
is how I make sure I stay on track throughout the week:
Meal
plan- I plan out what I eat each week, then I am not left confused and out of
time and full of excuses!!
Pack
extra snacks- If you pack extra just in case of an emergency, you are again,
not going to run into excuses of I had nothing good in front of me!
WATER-
Drink water, and have extra with you!! You should be having your body weight
divided by 2 and make it into ounces!! That is what you should have DAILY!!
Eat
every 3 hours- Keep your metabolism going! Fuel your body with energy!! If you
go too long without eating, your body will eventually go into starvation mode
and start using muscle and store fat!! We are trying to get rid of it, not keep
it!!
Eat
breakfast – EVERY day!!!! If you eat breakfast daily, you are again, increasing
your metabolism, you stay full longer, and you tend to crave less!! I use SHAKEOLOGY as my breakfast because it is an entire meal replacement full of
dense nutrition (ALL NATURAL) and easy and convenient!! If you don’t have time, this is perfect!! If your not use
to eating breakfast, this again is perfect!!
Exercise
regularly- Exercising at least 3 times a week is going to help increase your
metabolism and help you build muscle!! Muscle burns fat right?!? You want to be
strong right?? You want to look younger right?? Here you go!!
Sleep-
If you do not get enough sleep, you are adding stress to your body which then
prevents people from losing weight. Try
to get at least 8 hrs of sleep a night and make sure it’s a good sleep! Turn
off the tv and your 3 alarms.. FYI my husband does this and its quite
annoying.. lol If you wake up to turn off your alarm, you never go back to a
full blown sleep, so why do it every 5 min?!?! JUST WAKE UP THE FIRST TIME !!!
HAHA this seriously gets me EVERY time!!
Last
but not least STAY POSITIVE!!! So seriously, if you don’t have a positive
mindset, you will eventually talk yourself out of anything!! You HAVE to be
positive and BELIEVE in yourself or you will NOT succeed!! Bottom line! When
you stay positive, you automatically talk your-self into up and work harder! If
you have a hard time staying positive on your own, join a challenge group where
you have others around you giving you support and encouragement!! I run
challenge groups every month and they turn out successful every time!! My
challengers get AMAZING results and end up with higher self-esteem, confidence they
never had, and POSITIVE outlook!!! You never know until you try!! What’s the
worst that can happen, you find a new lifestyle and body?! Doesn’t sound bad to
me!!!
This is my before and after picture which I actually won 500$ for my transformation by Beach Body!! I was in challenge groups myself and continued coaching others in my own challenge groups to help keep myself motivated and accountable for reaching my goals! I followed my tips above and I succeeding!! Now it's your turn!!
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Pre heat oven to 375 degrees F. 
