Thursday, January 30, 2014

Shakeology Cleanse Review

So I finished my shakeology cleanse last night and am SO excited about my results and happy that I did it! My diet since the holidays had been spiraling out of control. I was still eating healthy for the most part, but was definitely eating TOO MUCH! My food vices are peanut butter and chocolate so I'll use any excuse to get those in my diet. I knew it was TIME for me to take control and do something to feel better and lose the bloat! I also have a photo shoot on Saturday so I needed to feel and look my best QUICK. Luckily, this coincided with our transition week for P90X3 so the workouts aren't quite so intense. This is my review so that you can see how it is and if it will fit into your life.

Day 1:
Weigh in this morning: 116.4 pounds (just as a reference I was about 111 before Christmas)
Workout on the schedule today was P90X3 Dynamix which was perfect because it is a dynamic stretching routine so nothing too crazy.
After my workout, about 6:30 AM I had my cup of green tea followed by Strawberry Vegan shakeology with a 1/2 cup of frozen raspberries, 1 cup of water and ice.
I worked at the office today so that makes it easier since I'm busy anyway.
Morning snack was an apple about 10 AM.
Lunch was about 12:50- Chocolate shakeology with water and ice.
Snack for the afternoon was chocolate shakeology with water and ice.
Dinner at 6:30 PM: 3 cups of salad- spinach, carrots, broccoli, tomatoes and red peppers, 4 oz shrimp (I guessed on that since I do not have a scale ;). 2 tbsp of my favorite Healthy Greek Dressing. It was DELICIOUS!
Green tea at about 9:00 PM
Summary of Day 1: Not bad. I was a little tired, as expected with dipping my calories but I was good as long as I was up moving around.

Day 2:
Weigh in this morning: 114 pounds!!!! WOOHOO!
Today, our office was closed for a snow day so I was expecting to have a more difficult time being home with more temptations but I was determined!
Since I was a little low on energy yesterday, I went ahead and had my one scoop of E&E this morning for some all-natural energy with only 10 calories and 2 g of sugar.
Today's workout was P90X3 Accelerator. We had never done this one before and it was GREAT. Definitely more cardio than yesterday but my E&E helped me through and I was able to do much better than I expected.
Green tea about 7 followed by my vegan strawberry shakeology with 1/2 cup frozen raspberries and water and ice. Benton had to suck down some of it- he always has to share if he sees us with our shakes :).
Mid-morning snack was an apple.
Lunch was chocolate shakeology with 1 cup water and ice. I was definitely READY to EAT! ;)
Afternoon snack was chocolate shakeology with water and ice.
I went out and ran some errands during the afternoon so I was distracted and not thinking of food.
Dinner was salad again with white chicken and my dressing. I really think I could eat salad every night and we often do as a side anyway.
Green tea this evening as we relaxed and watched a show.
All in all today was a good day. Much more energy than yesterday. I was a little more hungry but I worked out hard so that was no surprise. I am actually feeling really good and accomplished!

Day 3:
Weigh in this morning: 112.4 pounds! AMAZING!
I'm feeling so much better and not bloated at all!
Workout: P90X3 Pilates. Tough workout for sure! I'm feeling weak and inflexible!
Green tea after workout.
Vegan strawberry shakeology with 1/2 cup frozen raspberries and water and ice for breakfast.
Apple for snack.
Chocolate shake with water and ice for lunch.
Chocolate shake with water and ice for snack.
Salad with chicken and Healthy Greek dressing for dinner.
Green tea after.
No tiredness or really that much hunger today.

Weigh in morning of Day 4: 111.6 pounds!!!!!

I thought I would be ready to eat the whole kitchen today but I really feel great and much more in control of my eating. I am also much more confident and ready to ROCK my photo shoot tomorrow!
It was really much easier than I expected. I knew what I would be eating and stuck to it. I think the key is really to make sure you get plenty of water. I filled up a gallon jug and drank from that so I could really track my intake.
This cleanse can really work great for anyone looking to jump start your metabolism and weight loss before starting a workout, to get your mind in gear for healthy eating or even if you just need a quick fix to feel better about yourself before an event.
Questions??? Let me know! I'd love to help you!

Wednesday, January 29, 2014

Oatmeal cupcakes

Oatmeal that is baked in individual servings and you can freeze and have for a week or two? YES PLEASE! These are so good! If you are prone to skipping breakfast, these are perfect to make ahead and grab and go! And at only 88 calories for each one, you're certainly not breaking your diet!

This recipe comes from Chocolate Covered Katie whom I love for healthy dessert and breakfast recipes! It takes a little time to get all the ingredients together but then it's just a matter of baking and refrigerating or freezing! This is a great one for picky kids too!

  • 5 cups rolled oats
  • 2 1/2 cups over-ripe mashed banana (you can also use applesauce) measured after mashing
  • 1 tsp salt
  • 5 NuNaturals stevia packets (or omit and use 5 tbsp liquid sweetener of choice–such as pure maple syrup or agave–instead, but make sure to adjust water)
  • optional: 2/3 cup mini chocolate chips or 2/3 cups blueberries
  • 2 2/3 cups water unless using the liquid-sweetener option, then scale water back by 1/3 cup.
  • 1/4 cup plus 1 tbsp oil
  • 2 1/2 tsp pure vanilla extract
  • optional add-ins: cinnamon, shredded coconut, chopped walnuts, ground flax or wheat germ, raisins or other dried fruit, etc.
Preheat oven to 380 F, and line or grease with coconut oil 24 cupcake tins. In a large mixing bowl, combine all dry ingredients and stir very well. In a separate bowl, combine and stir all wet ingredients (including banana). Mix wet into dry, then pour into the cupcake liners and bake 21 minutes. I also like to then broil for 1-2 minutes, but it’s optional. These oatmeal cakes can be eaten right away, or they can be frozen and reheated for an instant breakfast on a busy day.

Healthy meatballs

Today is day 2 of my shakeology cleanse. The hardest part so far today? I made these yummy meatballs for Benton and they smelled so good! We love to add them to our spaghetti squash for a healthy Italian meal, but Benton loves to eat them by themselves! He couldn't even wait for them to cool today! As quick as they came out of the oven, he wanted on in his bowl!
You can make them ahead and freeze them too!

1 lb ground turkey
2 eggs
3 garlic cloves minced
1/3 cup almond flour
1/4 cup pure tomato sauce
Handful parsley (I usually use dried because I have it on hand but fresh is great)
1 tbsp Italian seasoning
2 tsp olive oil
Salt and pepper to taste

Preheat oven to 350.
Mix all ingredients.
Place rounded tablespoons onto Olive oil sprayed baking sheet.
Bake for 15-20 minutes until slightly brown.

Today I added in 1/4 cup carrots. This is a great sneaky way to get your kids their veggies. You can use different ones, even spinach. You can also add 1/4 cup parmesan cheese.

Anybody else have a favorite meatball recipe?

Tuesday, January 28, 2014

Healthy Greek Dressing

Today was my first day of the shakeology cleanse. For dinner, I got to eat real food with a salad and white meat. I actually used shrimp.

I LOVE salads, especially when I get to use a healthy and delicious dressing to top it off! We have salads almost every night as a complement to our protein of choice. They're great because it helps get all our veggies in :)

I started making my own salad dressings about 6 months ago and this is my ABSOLUTE favorite! It is very flavorful with just the right amount of tang. It is so easy to make and you know exactly what is in your dressing and none of those ingredients you cannot pronounce.

1 cup olive oil
1 cup apple cider vinegar (I use Bragg's)
2 1/2 tsp. garlic powder
2 1/2 tsp. dried oregano
2 1/2 tsp. dried basil
2 tsp. pepper
2 tsp. salt
2 tsp. onion powder
2 tsp. Dijon-style mustard
Mix together and shake well.

What are your favorite veggies to put in a salad?

Monday, January 27, 2014

Shakeology cleanse

Confession time! I HAVE been following my meal plans BUT I have been adding in some healthy treats. My problem is that I just CAN'T STOP once I start eating some of these yummy treats I've made. Anybody else have this problem? So.... I have NOT weighed myself but I can feel that I have put on a little weight and just don't feel as good about myself right now! AND I have a photo shoot this weekend that I need to look GOOD for! What do I do NOW?

Answer: The Shakeology 3-day Cleanse

Here's a bit of an overview:

-3 shakes a day
- 2 cups of green tea per day
-1 or 2 pieces of fruit per day
-1 salad for dinner- can include fish or poultry
-No dairy or extra sugars (this includes almond and soy milk)
-Drink 2 to 4 liters of water every day
-Easy on the salt and pepper, low-fat dressings only
-2 snacks before/after any of the major meals
-Fruit is optional, and it is discouraged (however, some of you will need the calories while others may not)
-Those who are working out and are conditioned need the higher number of calories
-For maximum results, do NOT use additives

Daily regimen:
1 cup of green tea to start the day

1 scoop Shakeology
1/2 cup of fruit- optional
Ice to taste
8 to 10 oz water

1 piece of fruit

1 scoop Shakeology
Ice to taste
8 to 10 oz water

1 cup green tea

1 scoop shakeology
Ice to taste
8 to 10 oz water

Salad with grilled white fish or poultry
   - Greens- 3 servings of vegetable
   - 2 tablespoons of dressing- NO MORE!

The best part of this is that I get to have my shakeology which is my favorite meal of the day anyway and makes me feel AWESOME! I can't wait to share my results with everyone! Stay tuned!

Sunday, January 26, 2014

Meal plan and travel snacks

Figuring out my meal plan this week was a little trickier. 
A- I have a photo shoot this weekend so I'm really watching my carbs this week.
B- I have a photo shoot this weekend so I'll be out of town and out of my routine ;)

So the plan is super clean through Friday morning.

Traveling gets tricky of course and where most of us really slip up with planning. The key is, as always, to be prepared! We load up the cooler and have our healthy snacks ready. We ALWAYS take our shakeology with us on the road so that's easy. Our healthy snacks will most likely include--- apples, almonds, lara bars, boiled eggs, hummus, cut carrots and broccoli, strawberries, blueberries, kiwi. Those are almost always with us on a trip. Easy to pack a cooler and we never have to stop for food. Saves us time and money!

What do you usually pack for a trip to stay on track with your eating?

Friday, January 24, 2014

Banana Coconut Pancakes

Craving pancakes on a lazy Saturday morning? Pancakes have ALWAYS been one of our weekend favorites but since starting clean eating we certainly don't use good ole Bisquick anymore! I've tried LOTS of grain-free pancakes and these are definitely some of our favorites. Only 3 ingredients! Adapted from The Tasty Alternative.

2 eggs + 1 egg white
2 medium bananas
3 tbsp + 1 tsp coconut flour
2 tsp Coconut oil for oiling the pan.

Place bananas in blender and blend until smooth.
Add eggs and coconut flour and blend.
Let sit for 3-5 minutes while skillet is heating.

Another option:
Mash bananas in bowl.
Add eggs and mix well.
Add coconut flour, mix and let sit for 3-5 minutes.

Add batter to skillet in small scoops. Making the pancakes smaller means they are easier to handle and flip. It will probably take about 5 minutes on each side. They should be slightly brown when done.

We like peanut butter on our pancakes and the slightest amount of maple syrup. These pancakes are really naturally sweet so they don't need much!

Crockpot chicken tacos

Who doesn't LOVE chicken tacos? We love Mexican food at our house and we used to do it the super unhealthy way with queso EVERY.SINGLE.TIME we had it. Anyway, this recipe is DELICIOUS and made in the crockpot so it's ready to go when you get home. You just toss everything in and let it do the work for you!

2-4 chicken breasts (preferably organic)
1 jar of salsa
2 tbsp homemade taco seasoning
1 can black beans

Throw it all in the crockpot!
Cook on LOW for 4-5 hours.
Eat up!

You can eat this as a taco or just make a bowl of it. We like Ezekiel organic tortillas for tacos. Use organic greek yogurt instead of sour cream, some avocado and a sprinkle of cheese! Absolutely crazy good!

Thursday, January 23, 2014

Perfect Salmon

Trying to figure out the best way to make salmon? This, my friends, is it! Quick, easy and works in a pinch as long as you have salmon in the freezer.

I do recommend getting wild salmon so that it comes from it's natural habitat NOT farms where they have been fed who knows what.

Place salmon on baking sheet.
Spray lightly with olive oil.
Salt and pepper to taste.
Place in COLD oven.
Set oven to 400 degrees.
Bake for 25 minutes.
Perfect every time.

Serve with roasted veggies. So good!

Wednesday, January 22, 2014

What is Beachbody coaching?

Lots of people see that I am Beachbody coach and ask what that is and what it involves. How do I do it with a full-time job? How much time do I put into it? Can you really make money with it?

First off, I got started with Beachbody because I LOVE and BELIEVE in the products. I am overwhelmed and humbled by the greatness this opportunity has presented. I am in this to HELP people reach their health and fitness goals and become the best version of themselves.  Nothing about it feels like work because I absolutely love it and the rewards are bountiful.

I schedule my day and am so much more productive and fulfilled than I ever was when I would go home at night and just veg out on the couch. I feel that my life has PURPOSE and MEANING. Depending on the day, I put anywhere from 1-3 hours in. It really depends on YOUR goal with the business and the number of lives you want to CHANGE.  As your business grows, you will see that your income and fulfillment are a DIRECT reflection of those changed lives.

I never DREAMED that I would be doing this, but now I can't even fathom going back to my life before. I look forward to EVERY day, reaching out to new people and supporting my challengers and coaches.

Thursday night, January 23, at 8 PM CST there is a LIVE webinar by my friend and 6 Star Diamond Coach, Seay Stanford. It will show you what can be accomplished in just a few years in this amazing business and WHY it is worth it to take that LEAP of FAITH and propel your life forward. Please join us!

I am looking to add dedicated, enthusiastic coaches who want to CHANGE LIVES to come on this journey with me and join my team. Whether you work full time and just want something to be more fulfilled, want to get OUT of your full-time job to spend more time doing what you love, have the flexibility to make your own hours and LIVE the LIFE you've always dreamed of, or be able to spend more time with your family and kids, this opportunity can be the answer for which you've been searching.

Want to become a coach to change your life and impact countless others? Click below and JOIN my team or send me an email and we'll set up a time to talk!

Tuesday, January 21, 2014

Perfect Spaghetti Squash?

I used to LOVE my pasta! Spaghetti squash saved the day as a healthy and low cal substitute in our spaghetti! You can use it with pesto, tomato or any of your favorite sauces. Our favorite is to make a tomato meat sauce or tomato sauce and meatballs with it. No, it is not the exact same as pasta, but it's pretty darn good, especially considering it is a VEGETABLE :)

I remember purchasing my first spaghetti squash and letting it sit there on the counter for a week because I had NO IDEA what to do with it. Turns out it's easy!

1 whole spaghetti squash

Cut small slits in squash.
Place whole spaghetti squash in microwave for 8 minutes.
Cut squash in half.
Remove seeds with spoon.
Rake squash out with a fork along the length of the squash.
Top with your favorite sauce.

Another option:
Cut spaghetti squash in half (which is VERY hard to do and why I prefer the above method)
Place in bowl with shallow water.
Cook for about 5 minutes.
Repeat with other half.
Scrape out just as before :)

Monday, January 20, 2014

Guaco Hummus

Hummus is a great way for you to get some added protein in your diet and makes eating all those veggies easier! It is so easy to make and I feel so much better about what's in this than those that appear healthy at the store! I made this hummus yesterday. It was quick and easy and even gets in some of you healthy fats for the day. Ate some today and it's delicious. And a little spicy. Throw this together any time you need a quick and healthy snack!

1 avocado
1 can chick peas (garbanzo beans) rinsed and drained
1 jalapeno chopped
1/4 cup cilantro chopped (I used dried because that's what I had on hand)
2 tbsp lime juice

Place all ingredients in food processor and process until smooth. You may need to scrape the sides a few times to get it to all mix well.

Sunday, January 19, 2014

Meal plan and clean eating

Meal planning is something that has made the biggest difference for me staying on track. Failing to plan means planning to fail! I truly believe this. Make a plan and it makes it so much easier to stick to clean eating.

What is clean eating?
Clean eating is eating five or six small meals a day made up of lean proteins and complex carbs. NO sugary, starchy or processed foods. It is NOT a fad diet- it is a lifestyle. It is not just to lose weight, although that's a perk. It is to get and stay healthy so you can be around for the long haul and feel good while you're on this earth. It keeps your metabolism revved and your body running as it should!

It means eating every few hours to keep your metabolism up and your sugar levels steady. When I first started, it was about getting rid of the processed foods. The key is to continue making PROGRESS. Little steps in the right direction will help with weight loss and overall health.

Here is my meal plan for the week. I'm new to this so just took a pic of my printed plan- a little ghetto I know! :/ Next week will be better! I'll learn how to export a document into a photo file. Anybody know how to do that?

I hope this helps some of you. We finished our prep work for the week today so it's not as stressful during the week. I'll be posting recipes as the week goes along. Stay tuned!

Saturday, January 18, 2014

P90X3 Review Week 2

We complete Week 2 of P90X3 tomorrow and I must say that I am loving the workouts. It comes with a complete guide to follow for the workouts and nutrition. P90X3 is
a great change from the T25 we did previously. Just 30 minutes a day means sore muscles and changing bodies.  Weeks 1-3 are the same workout schedules. We have been doing the Classic schedule so that my husband, Cass, and I can do them together every day.

Monday: Total Synergistics
This is a total body workout and is AWESOME! Legs, core, push-ups, pull-ups, weights- the whole gamut of training!

Tuesday: Agility X
Tape on the floor. Do what Tony says! This is all about quick moves back and forth with some jumping and moving push-ups in between! Breaking a sweat for sure!

Wednesday: X3 Yoga
I am always very leery of yoga. It has never been my favorite. In fact, I LOATHED the original P90X Yoga. I have been pleasantly surprised with the X3 Yoga, partly because it is only 30 minutes so I get it done quickly and partly because I can feel myself getting stronger and more flexible. I still struggle with some of the moves, but my yoga block helps!


Thursday: The Challenge
Push-ups and pull-ups GALORE! That's all this workout is! Upper body gets completely shredded. Being a woman, my upper body has always been my weak point. I am getting much better with the push-ups for sure. With the pull-ups I use a band in the doorway to simulate pull-ups. My goal for the end of these 90 days is to do a pull-up with ease!

Friday: CVX
Cardio and weights at the same time makes for an AWESOME workout! You can really feel every part of your body moving. If you need to modify, you CAN do it without weights.

 Saturday: The Warrior
Another total body workout! It rotates through push-ups, cardio, legs and abs. Really changes it up so you don't get bored. No weights required!

Sunday: Dynamix
WOW! Talk about stretching! In this workout, you are stretching but you are moving the ENTIRE time. No static moves. Totally like the name says- DYNAMIC.  It's a stretch and workout all in one!

All in all a great workout! Every day is different and incorporates everything you need from weight training to cardio to stretching. There are modified moves for everything so anyone can do it! So excited for our results from this program! We'll be sure to post our 30 day pics!

Friday, January 17, 2014

Shakeology No-Bake Cookies

These no-bake cookies are DELICIOUS! Before I give the recipe, I must say that I AM NOT a creative genius ;) This recipe comes with shakeology when you get it! This recipe is super easy and so good!

1 cup Chocolate Shakeology
1 cup all-natural peanut butter
1 cup rolled oats
1/2 cup raw honey

Combine all ingredients in a medium bowl.
Mix well with stiff spatula or hands until it is a uniform texture.
Roll into 24 balls.
Flatten each slightly so they are shaped like a traditional cookie.

Enjoy a sweet treat that's good for you!

Thursday, January 16, 2014

Grain Free Chocolate Chip Cookies

 I'm always looking for new healthier options for dessert and I must say these cookies have been a HIT! I steer clear of traditional flour since it really has no benefit so I'm constantly trying out new grain free recipes. This one is from Healy Real Food Vegetarian and she has some other great recipes so check her out.

Grain-free Chocolate Chip Cookies:

Makes 16 cookies
1 cup almond flour
1/3 cup coconut flour (where to buy coconut flour)
3/4 cup coconut sugar
1/2 cup coconut oil (where to buy coconut oil)
1/4 tsp salt
1 tsp baking soda
1 tsp vanilla
2 pastured eggs
3/4 cup chocolate chips (I like this brand)

 1. Pre-heat the oven to 350°.
2. In a food processor or mixer combine all ingredients except the chocolate chips and mix well. Make sure you soften or melt the coconut oil so it’s easier to combine.
3. Gently fold in the chocolate chips manually with a spoon (do not mix it with the food processor or it will chop up all the chocolate chips).
4. Take small bits of the dough and shape into a round cookie and place on a cookie sheet lined with parchment paper or silpat.
5. Bake for 10-15 minutes or until slightly browned on top. If you feel the cookies right out of the oven they may feel a bit soft, but allow them to cool and they will harden.

Tuesday, January 14, 2014

Goals and changes

So here's to my first blog post!
I have been busy setting goals for the year! 2013 was a complete whirlwind and I was thinking back today about just how far I've come.

At the beginning of 2013 I was not happy with the way I looked or the way I felt. What I enjoyed the most was lounging on the couch and sleeping. I had an 8 month old little boy and used him as my excuse to be lazy and tired. My husband, Cass, had been diagnosed with high cholesterol and our diet consisted of JUNK. I was just coasting through life with no real purpose or drive. I began my journey with Beachbody in January knowing that I needed to make a change, for me, for my husband and for the influence we have on our son. I never realized just how much this decision would truly impact my life.

Keeping accountable to the challenge group, we slowly changed our ways, incorporating working out and shakeology into our daily routine. Eventually, as I learned more about processed foods, it was easy to really clean up our diet. The more I learned, the more I was inspired to share my journey and knowledge with others. If I could change my lifestyle, I knew that anyone could.

With the realization that I had a passion to inspire others to become healthy and reach their goals, I became a Beachbody coach. Most people who have known me for a long time were surprised by this decision, but it has turned out to be one of the best I have ever made. Since making this decision, I have grown as a person, not just in my health and fitness but my confidence and positivity as well. I have stepped out of my comfort zone, met new people and many new friends. I never could have dreamed how far I would come in just one year.

Before starting this journey, I was wandering aimlessly through life. Now, I have goals written and a clear path to reaching them. I engage in personal development every day, helping me to become a better person. I believe that I cannot bring to others that which I do not possess myself so I strive to continuously improve. I surround myself with other people who want to make a difference in the world. I have a vision for my life and believe I can do anything. I am now looking FORWARD, having no doubt where my life is headed.