10 Minute Trainer Transformation

I remember when I started my first Beachbody program EVER. My son was 8 months old and I had not worked out since long before I was pregnant. I finally decided I'd had enough and needed to make a change!

I committed to working out just 10 minutes a day and drinking shakeology with a private facebook group to keep me accountable. I was busy working full time and being a wife and mom and struggled to take any time for myself. At the time, I really thought that it would be difficult even to find those 10 minutes each day, but I eventually found that I craved my workouts and slowly increased them to 30 minutes a day.

This program changed everything for me and in just 60 days I was seeing amazing results and changing to a healthy lifestyle. I am so thankful for this program because it got me back into a routine and made me realize I can do anything and that I'm worth it!

If you have been putting off working out because you don't think you have the time, this program is perfect for you! Best decision I ever made! Check out this video for more info!

                                       

If you want to get started with these amazing workouts and a support group to keep you going, send me a message and I would love to get to know you more and talk about your goals and how you can achieve them! stephaniecook722@gmail.com

Lemon-Garlic Chicken

Got this recipe from the good ole P90X nutrition plan, with some modifications from yours truly ;) I'm usually pretty boring when it comes to my chicken recipes, but this was really yummy! We had leftovers on brown rice pasta with some olive oil and seasoning!

Ingredients:
1/4 cup fresh lemon juice
2 tbsp molasses
2 tsp Worcestershire sauce
4 garlic cloves, chopped
2-3 boneless, skinless chicken breasts
1/4 tsp black pepper
Salt to taste

Directions:
1. Combine first 4 ingredients in a bowl pyrex dish. I recommend lining with tinfoil first! I did not do this but will definitely be doing it from now on, as the dish was NOT fun to clean!
2. Add chicken, cover and marinate in fridge for one hour, turning occasionally.
3. Preheat oven to 425 degrees.
4. Remove dish from fridge and sprinkle chicken with salt and pepper
5. Bake at 425 degrees for 20 minutes covered. Remove cover and bake for 20 more minutes or until chicken is done.

Portion control?

I get lots of questions about portion control with clean eating! I try not to focus so much on calories as the fact that you are eating clean, whole foods. The problem comes when you are eating too much from one category and not enough from another so you want to make sure to balance. This is just a brief overview as a guideline. I try to eat 5-6 meals a day, with a protein as part of at least 4 of those, a veggie at least 3 and a fruit with 2. This varies for different people based on your weight, weight loss goals, and needs. You do NOT want to limit your calories to less than 1000 ever. This will just put your body into starvation mode and cause the opposite effect you are hoping for! If you really struggle with portion control and knowing what to eat, the 21 Day Fix is an amazing FOOL PROOF program to provide just that along with 30 minute workouts!

Did you know that you can approximate your portion sizes even when you are not able to weigh or measure your food? This is a great way to make sure you're not overdoing it!

Again, this is just a guideline, and doesn't include everything, but it's a great start! Feel free to ask me any questions you might have about cleaning up your nutrition, your specific needs, and the best way to get started TODAY!

Meal Plan 2-9-15

I do my meal planning on Sunday, but honestly don't usually shop until Monday because I do most of it at the local health food store, which is closed on Sunday.  I also often base part of my plan on what we may have leftover or in the freezer to save money and make sure nothing goes to waste.

It's supposed to start getting pretty cold this week so thought some soup would really hit the spot and some "comfort" pasta would be extra yummy too!

A few of the recipes from this meal plan:

Roasted brussels sprouts
Perfect salmon
Chicken Enchilada Soup

I'll be adding the lemon-garlic chicken and chicken pesto quinoa pasta this week!

If you are unsure about portion sizes, read THIS.

Be BOLD

Are you living your life looking from the outside in or are you living out LOUD, unapologetically by DESIGN? 

I'll be honest- before I became an online health and fitness coach with Beachbody, I was floating through life and let everyday happenings dictate where I was headed. I had no real vision or goal for my future. I am SO thankful I discovered a group of positive and inspirational people who push me to be my very best and have shown me what is possible. I have come so far in 21 months! I believe in myself and in my goals and KNOW that I can achieve them! I am beyond excited for this year! It just keeps getting better!

I don't concern myself with what others think anymore. I have a vision to help as many people transform their lives as possible and I will NOT stop! There will be people who disagree with me and don't understand but that is OK. I'm in it for those who are READY to CHANGE, whether it be their health and fitness or their entire LIVES and outlook on life! Knowing how many people need that keeps me going! 

 Did you know that only YOU have the POWER to make your DREAMS come TRUE? The life you want and DESERVE is waiting for you to step OUT of your comfort zone and make it HAPPEN. Make TODAY your day to SEIZE the opportunity and take ACTION!

Insanity MAX:30 Month One Round Two Transformation

I just finished up my second round of month one of Insanity MAX:30 on Saturday. After completing month one originally, I decided I needed to be more aggressive and build my stamina more before going into month 2- that's the beauty of doing a program at home- you can go at your own pace and do what is best for YOUR body.

I am so excited for my results so far! I still have not been 100% perfect with my nutrition, so this is ALL about how amazing this program is (and my shakeology of course!)

This program really pushes your limits! You go as HARD as you can for as LONG as you can and then take a break and jump back in. It's only 30 minutes so it's been perfect for me as a mom of 2 kiddos under 3. I am now 3 months postpartum, so really anyone can do this program!

If you want RESULTS and love to really push yourself, check out this video for yourself to see if it might be for you!

Are you ready? I have a support and accountability group going on right NOW! Message me for more details! stephaniecook722@gmail.com

Meal plan for week of 2-1-15

I am officially on week one of the 2nd month of Insanity MAX:30 and am finally cracking down on my nutrition. For me, this is the hardest part. I can workout all day, but really reigning in what I'm putting in my body is a struggle. When I see it written out, I am much more likely to stick with the plan so meal planning is KEY for me!

The beauty of this program is that it incorporates easy to follow nutrition with portion control color containers to make it fool proof.

For my calorie bracket, this is my goal number of containers for each day:
Red (protein): 4
Green (veggies): 3
Purple (fruits): 2
Yellow (carbs): 2
Blue (healthy fats): 1
Orange (seeds and dressings): 1
Teaspoons (oils and nut butters): 2

I write out my meal plan in PENCIL then check off the list to make sure I have the correct number of servings from each category. Makes it easy and you know you are getting the right portions and ratios for your body!