Saturday, August 30, 2014

Reese's Peanut Butter Cup Shakeology

Ingredients:

  • 1 scoop or packet of vanilla Shakeology
  • 1 tsp of dark chocolate cocoa
  • 1 tbsp of peanut butter (or 2 tbsp of PB2)
  • 1 cup unsweetened almond milk
  • 1/4 cup water
  • Ice to taste
Blend and enjoy! :) For a thicker shake, add more ice. For a thinner shake, use less ice.

Thursday, August 28, 2014

Peanut Butter Banana Shakeology (PBB)

Ingredients:

  • 1 scoop or packet of chocolate Shakeology
  • 1 banana
  • 1 tablespoon of peanut butter or 2 tablespoons of PB2
  • 1 cup almond milk
  • 1/4 cup water
  • ice to taste
Blend and enjoy! :)

*For a thicker shake, add more ice. For a thinner shake, use less ice.

What is Shakeology?

When I first began my journey to lose my baby weight, I tried (and failed) for over a year. When I started to incorporate the 21 Day Fix and Shakeology into my routine, I finally was able to lose that extra weight and get down to where I feel comfortable in my own skin again. 

I was not new to the idea of a protein shake; my husband has used them for years after his workouts. I quickly learned, though, (and so did my husband!) that Shakeology is SO much more than a protein shake! It is not only my favorite meal of the day, but it is also my healthiest meal of the day. Shakeology has helped me curb cravings, boost my energy, and has improved my digestion.

So what makes it so good? What makes it so good for you? 

Shakeology is nutrition simplified. It is a daily dose of dense superfood. It is an all natural product full of fantastic ingredients. 

What is in it?
Protein from whey, which is highly absorbable, gives you 8 essential amino acids that help you build muscle, lose weight, support brain function, and keep your skin and bones healthy.

Vitamins and minerals support optimum health.

Antioxidants boost the immune system and help reduce free radical damage that can lead to heart disease, heart attacks, blood pressure, and stroke.

Phytonutrients support immune function and have anit-inflammatory properties. 

Prebiotics support digestive and immune health.

Digestive enzymes help in the digestion of foods and increase the absorption rate of those foods for optimum health.


What can Shakeology do for YOU?
I am proof that this product works! Within the first month of drinking Shakeology daily I had less junk food cravings, more energy, and my digestion was more regular. I was no longer bloated. 

How do you use Shakeology?
This part is easy! You can simply take one scoop or packet of Shakeology and 8 oz of water, blend it together and enjoy. If you want to be adventurous (which I highly recommend!) you can always add fresh fruit, peanut butter, almond milk, and the list goes on! My favorite flavor is chocolate and I mix it with bananas and peanut butter. 

If you want a thicker shake, add ice and less water. The more water you use, the thinner your shake will be. 

For some yummy recipes, click here!

If you are interested in Shakeology, please contact me!

Tuesday, August 26, 2014

What is a Challenge Group?

What is a Challenge Group?
A challenge group is a 30, 60, or 90 day challenge that I run and hold in a closed group on Facebook. Nobody except the challengers and their coaches can see the group. The challenge group will provide you with accountability, motivation, and all the tools necessary to HELP you SUCCEED in your new fitness journey. It takes 21 days to break a habit. In those 21 days, I WILL get you to start leading a healthy lifestyle that is 100% doable. I will help you boost your energy, curb your cravings, and get your dream body! Who wouldn't want that?


What do I need to join a Challenge Group?
You need a few things in order to be a part of my next challenge group.

1. A Beachbody Progarm - You get to choose ANY exercise program that suits you. Not sure which one to choose? Not a problem! I will help guide you to a program that will help you reach your goals and align with your lifestyle. Each program is different with varying intensity levels and types of workouts. If you like dancing, weight training, cardio, or yoga, we have you covered! Each program comes with a nutrition guide that you can follow. You will also get a schedule that let's you know exactly what workout to do on what day. Easy!

2. Shakeology - Shakeology is a dense superfood that will be your healthiest meal of the day! Since 80% of your results will come from your diet, this ensures that at least one of your meals will be on track for the day. Shakeology is not just another protein shake! It is so much more!


3. YOU! - I need you committed to the challenge! I need you to have an open mind as well as a positive attitude. You need to be willing to work and participate in the group daily. Make sure YOU are not your own worst enemy. This is your time to shine and take control of your life. I will provide you with all of the tools necessary to be successful, but YOU are the one who is in charge of implementing those tools. YOU are in charge or your success. 


If you are interested in my challenge group, please fill out the form below. I will then follow up with you and get you started on changing your life!





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Zucchini Pizzas

This is an easy way to get your kids (or your husbands!) to eat their veggies. It is a quick, easy snack or lunch idea. My daughter loves them, and I will say that I enjoy them too!

Ingredients:

  • 1 zucchini (or as many as you want!)
  • mozzarella cheese
  • pizza sauce
  • nonstick cooking spray (for baking sheet)
  • Any other pizza toppings you may like :)
Directions:
  • Preheat oven to 350.
  • Spray a baking sheet with nonstick cooking spray.
  • Slice zucchini fairly thin and spread out on tray.
  • Bake plain zucchini in oven for about 10 minutes.
  • Remove from oven and add your sauce and cheese and other toppings.
  • Bake for an additional 5 minutes.
  • Enjoy!

Monday, August 25, 2014

Baked Sweet Potatoes

Have you ever been to a restaurant and you get the sweet potato that literally falls out of its skin? That is probably one of my favorite things about restaurant sweet potatoes! This recipe will help you to get those same results! It is one of my family's staples every week. Enjoy!!




Ingredients:

  • Sweet Potatoes (as many as you like, just make sure they are similar size)
  • aluminum foil
Directions:
  1. Preheat oven to 375.
  2. Wash sweet potatoes and poke with a fork in several places all around.
  3. Wrap each sweet potato in aluminum foil.
  4. Place on a baking sheet and bake for 30-60 minutes, or until they can be squeezed with a pair of tongs and feel tender.
  5. Unwrap and enjoy!
  6. Top with cinnamon if you choose!




Sunday, August 24, 2014

Butterfinger Shakeology

This is my favorite Shakeology recipe. It tastes very similar to one of my favorite candy bars, a Butterfinger. It hits my sweet tooth every time!




Ingredients:

  • 1 scoop chocolate Shakeology
  • 8 almonds
  • 1 tablespoon of sugar free, fat free butterscotch pudding mix
  • 1 tablespoon of PB2 or 1 teaspoon of peanut butter
  • 1 cup almond milk
  • 1/2 cup water
  • ice to taste
Blend together in a blender and enjoy! For a thicker shake, add more ice. For a thinner shake, omit ice or add less.

Spaghetti Squash Chicken Parmesan

What can I say, I absolutely LOVE pasta. Penne, spaghetti, linguine, all delicious. When I made the switch to clean eating I realized I was eating WAY too much of it! This recipe is one that I use at least once per week with my family. My daughter loves it, my husband loves it, and I love it. It's a win win all around! Best of all, it is half the calories of regular chicken parmesan! The secret? Spaghetti squash.



Ingredients:
1 Spaghetti Squash
2 Pieces, boneless, skinless chicken
Marinara Sauce (I use organic, low sodium)
1 can Petite diced tomatoes (I use Hunts)
1 can tomato paste (I use Hunts)
1 medium onion, chopped
1/2 bell pepper, chopped
1 tsp oregano
1 tsp basil
1 tsp olive oil
Mrs. Dash Chicken Seasoning

Directions:
Cut the spaghetti squash in half like hot dog (haha). Hollow out seeds. Place squash face down in a 9x13 baking dish with 1/2 cup water. Bake at 375 until you can easily poke a fork through squash; about 45 minutes.

Place chicken in a pan and season with Mrs. Dash chicken seasoning. Bake at 375 for 20 minutes.

While chicken is baking, place your olive oil, onions, basil, peppers, and oregano in a skillet over medium heat. Cook until onions and peppers are tender. Add in marinara sauce, tomato paste, and diced tomatoes. Cook until boiling, reduce heat.

Hollow out spaghetti squash, top with chicken and sauce. Add parmesan to taste.

Thursday, August 21, 2014

Clean Eating 101

The concept of clean eating is something that has been around forever. It is simply eating foods in their most pure, natural states, or as close to it as we can. In our super-sized world it is hard to always live by this rule. Clean eating, though, is not a diet or a fad. It is a lifestyle, and it is one that is 100% doable. Achieving your weight loss goals is dependent upon the food that you consume. About 80% of your results will come from the kitchen. You can work out for hours at a time, but if you aren't eating the right foods, your results will not come.  Your results not only come from the time and energy you put into your workouts, but also from the same attention you put on your eating!

Why Eat Clean?

  • Feel GOOD about yourself
  • Reduce your risk of heart disease and diabetes, as well as MANY other diseases
  • Have more energy
  • Live a longer life for your family, your children, your spouse, for YOU
  • Save money on fad diets that do not keep the weight off
You are what you eat. Plain and simple. If you eat poorly, you will feel poorly and look poorly. If you eat healthy, you will feel healthy and look GOOD!



How to Eat Clean

  • Drink at least two liters of water every day (8 cups) - If this is hard, try to get at least half of your body weight in ounces per day. Water is VITAL!
  • Limit your alcohol consumption to one glass of red wine
  • Eat every 2-3 hours, so about 5-6 small meals per day (3 meals and 2-3 small snacks)
  • Include a lean protein, lots of fresh vegetables and fruit, and a complex carbohydrate with each meal -- this keeps your body energized and burning calories efficiently, all day long!
  • NEVER miss a meal...especially breakfast!
  • Carry a cooler with clean-eating foods to get you through the day. (you're less likely to stop at that drive through if you have food handy!)
  • Get label savvy - clean foods contain 1-2 ingredients. Any products with labels of ingredients you can't pronounce are a no no!
  • Avoid processed and refined foods (white flour, sugar, bread, pasta) Enjoy complex carbs such as whole grains instead.
  • Know the enemies - steer clear of anything high in saturated and trans fats, anything fried, and anything high in sugar.
  • Avoid calorie dense food that has no nutritional value
  • Depend on fresh veggies and fruit for fiber, vitamins, and enzymes.
  • Consume healthy fats, try to have one per day.
  • Learn about portion size, and stick to it!
  • Shop on the perimeter of the grocery store, that's where the cleanest foods usually are!
  • Slow down. Enjoy your meal. No one will take it from you!
  • Make it a family affair -- get your kids/spouse involved!



Portions

Portion control (and sticking to it) will be the thing that sets yourself up for success.
  • Proteins: Always have a protein with each meal. Serving size is about the size of the palm of your hand.
  • Carbohydrates: Have between 2-4 servings of complex carbohydrates from grains, bread, and starches per day. Serving size is about the size of 1 cupped hand.
  • Fruits/Vegetables: One serving with each meal, so about 6 servings per day. Serving size is about the size of 2 cupped hands.
  • Fats: Your diet should be about 20-30% of fats from your daily intake. Serving size is about the size of a golf ball.





Water
Your water consumption will contribute immensely to your weight loss. It will help to suppress your appetite, help your digestion, relieve the "bloating" feeling, flush toxins from your body, and will help with cravings.

If you take your weight and divide it by two, that is the number  of ounces you should be drinking! Coffee and pop do NOT count in that water intake, and these should be kept to a minimum. Caffeine and artificial sweeteners are toxins and do not do ANYTHING for your body. Intaking artificial sweeteners only makes you crave it more, so kick the habit and get rid of it altogether!