Tuesday, January 10, 2017

Let Food Be Thy Medicine....


I'm getting a little serious today because sometimes *I* need a reality check & a little extra motivation. I want you to think about the bigger picture today as you are making your meal plan for the week, shopping & maybe even prepping out your food for the week.
I absolutely believe that the FOOD you eat is either helping or harming you. A little extra fluff is a good sign that you are out of balance & although that's annoying & frustrating - it's not what keeps me up at night! I worry more about 10-20 years from now. If it was only about WEIGHT I personally would have quit a long time ago (as soon as I hit my goal) But oh my lord - I don't want to get all the things that run in my family, I don't want to be the little old lady with the walker & I don't want to be listening to the Dr say....I have something that could have been prevented. THE biggest cause of DEATH in the US is HEART DISEASE - atherosclerosis caused by factors like: unhealthy diet, lack of exercise, being overweight & smoking <--- ALL PREVENTABLE!! THATS NUTS TO ME YALL! 😱
You have a chance RIGHT NOW to change your whole life. It is my HOPE that you pick up some new habits during our time together that you take with you for the next 5, 10, 20 years. What we teach in this group is the fundamental basis of a LONG HEALTHY LIFE : a balanced, healthy diet full of fresh food; quick, effective fitness that fits into your daily schedule; and of course our top of the line supplement that ensures your body has everything it needs to run at optimal levels (all the nutrients and superfoods that our body NEEDS but we just can't get from our food) I'm asking you to give it 100%, even when it gets tough because YOU ARE WORTH IT!! 👊🏼
❤️YOU. Are. WORTH. It. 

Click HERE to apply to join The Fit Tribe 

Friday, December 30, 2016

BIG NEWS! New All Access BOD 2017


Ok so the Beachbody Club Membership is one of my favorite things! I love that I have access to a curated selection of full workout programs, I love having access to each program's nutrition guide and recipes and I love the freebies that you can only get through the club - the exclusive workouts, healthy cooking shows, and a pretty fun fitness- based reality tv show.

That's not to mention that the customizable meal planner with printable recipes and grocery lists makes meal planning SUPER simple OR the fact that I earn an extra 10% off my shakeology (& anything else I buy) each month just by having the club membership.

OK OK and my absolute favorite feature of the club membership is something called the Challenge Du Jour - which is a different workout from a different workout program every single day. Together each Challenge Du Jour forms a complete workout regimen each week, with NO boredom whatsoever! It's been a fun way for me to try new workout programs I probably never would have like - P90X (which I loved) and Brazil Butt Lift Carnivale (I, ahem, have never really need any help in this department! ha!) In between full programs I am 9 times out 10 using the Challenge du Jour to get in my daily sweat sesh.

Did I mention that you can connect all of these workouts to your Apple Watch? Or that you could stream them straight to your phone on an app? Or use them in your hotel room through your laptop? Or connect the whole damn thing to your smart tv? No? Oh - well there's all of that too.

Safe to say - I love it - and at $2.99/week it is THE best value around.

BUT WAIT - THERES MORE.



I can't believe I'm about to say this, but for one low price you'll get EVERY single program for an entire year, a set of color coded portion control containers and one month of my favorite healthy shake! So for a year you get ALL the programs for 70 bucks. I don't know man. That's just nuts to me. You even get instant access to every new program that comes out in 2017 - which are typically $60-$70 EACH.

I've never been a gym rat. I've never been the girl who wanted to go to the gym. I didn't even want to workout! Before I found Beachbody I downloaded some fitness apps but I never got anywhere because I was missing two huge pieces of the puzzle - nutrition and accountability. Fitness alone - is only a small part of it and that's even when you are regularly doing the RIGHT workouts. I was dabbling, and my results showed it. (read - I got no results)

When we work together over the year - I'll help you pick your first program based on your goals, the time you have to workout, and what I've learned to be effective while coaching over 300 people to their weight loss goal. You'll have a workout calendar, a nutrition guide, a meal plan, recipes, and the support of myself and the rest of The Fit Tribe. If you are really ready to change - this is ALL you need to do it and to do it as quickly as it safe to do so. Then, when you are finished with that program - we compare your before and afters, celebrate, and then move on to your next program. It's going to be amazing to see the progress of the ladies who commit to me for the whole year. I'm really excited!

Here's the catch. You ONLY have until February 28th to take advantage of this ONE YEAR All Access BOD. After that it goes back to the normal $2.99/week rate, with limited workout programs. Want more info? Click HERE to apply to join The Fit Tribe & make sure you let me know that you are interested in the All Access BOD! 




The Best Roasted Cauliflower


I've got a sick baby over here and I keep forgetting what day of the week it is (#teamnoalarmclock) but I just have to share this cauliflower non-recipe. You just slice it up, drizzle it with olive oil & season with salt & pepper. Bake at 400 until the edges brown (flip it over once midway) and Oh my gosh I could eat the whole pan! I don't even LIKE cauliflower but this is 👌🏼👌🏼👌🏼 #noms

What's your favorite way to eat cauliflower?

Ps if you've messaged me about January Fit Tribe - I'm responding as fast as I can! It's going to be EPIC!! If you haven't reached out yet, but you are ready to crush goals apply HERE.

Tuesday, December 27, 2016

My Core de Force 30 Day Results

It is hard to believe that I have wrapped up my 7th Beachbody program, Core De Force! This fitness program is only 30 days long and it goes by so quickly. I don't know about you but the older I get the faster time goes by and this program has been no different.


I have seen some surprising changes in my body during this Core de Force journey and I feel like I have a good grip on who this program would be great for. Overall I have leaned out in my waist, toned my arms and shoulders, and added an inch to my booty. Every move in this program engages your core without sit ups and crunches. My diastasis recti makes it difficult for me to do some of the more traditional ab exercises but this program gave me the definition and improved core strength that I really need after 2 50+ pound pregnancies and 2 c-sections. Overall - I did not see the scale move much - I lost 2 pounds which is a lot when you don't have much to lose but I lost inches and gained definition.

One thing I love about this program is that you do not need any equipment whatsoever. When I first started trying to lose the 60+ pounds I gained during my second pregnancy I did not have ONE piece of exercise equipment. I actually think that's pretty funny now that I have been a successful health and fitness coach for two years and this is my full time job but hey, we all have to start somewhere, and I had to start with NO equipment.

Overall, this program makes you feel tough - it is a badass workout + self defense class rolled into one!

Are you thinking about trying Core de Force? Are you ready for results? 
Click HERE to apply to join The Fit Tribe!

Wednesday, November 30, 2016

(Vegan) Crockpot Quinoa Chili


What is a Mom to do when she has a To Do list a mile long, she needs to feed her fam a hot, nutritious meal, and she's saving all of her coins for an upcoming anniversary? Well, if you are THIS MOM then you go on a crazy crockpot cooking spree & test out a bunch of new recipes.
CROCKPOT + ALDI/TRADER JOES = MAGICAL COMBINATION, YA'LL
In one week I used my crockpot to make rice, dried pinto beans, balsamic chicken, this chili, garlic honey salmon, pineapple pork tenderloin & hubby's fave beef pot roast. I bought all of the ingredients for all of these meals for $78 TOTAL and we had leftovers every day. Winning!
With the money I saved I was able to go ALL OUT on Hubby's anniversary present. I'm so excited to give it to him - he is NOT going to see it coming!! Eeeeekkk - I love giving presents. 
This vegan crockpot quinoa chili was hands down my favorite out of the bunch. It is a lighter version of a fall favorite and it makes a ton. Eat up and freeze the rest for another quick dinner.
VEGAN CROCKPOT/SLOW COOKER QUINOA CHILI
Ingredients
  • 1 15oz can black beans, drained and rinsed
  • 1 15oz can of pinto beans, drained and rinsed
  • 1 14oz can of diced tomatoes
  • 1 4oz can of diced mild green chiles
  • 1 cup frozen corn
  • 3 cups low sodium vegetable broth
  • 1/2 onion, diced
  • 1 red bell pepper, diced
  • 1 packet of organic chili seasoning
  • 3/4 cup quinoa, rinsed
Directions
Combine all ingredients in a crockpot. Cook on high for 3-4 hours or low for 6-8 hours. Stir to combine, salt and pepper to taste and serve with your choice of toppings: sour cream, hot sauce, tortilla chips, cheddar cheese, etc.
Do you call it a crockpot or a slowcooker? I always say Crock Pot!

4 Ways to Stay on Track in December

Hey ladies! As we enter into December I have a few 'tough love' tips to help you stay on track in Round 12 - the final round of 2016.
  1. Fit in a sweat sesh DAILY. Why workout? It gives your metabolism a temporary boost, it helps build muscle which burns more calories 24/7 and it makes you feel good and have more energy! I know it sounds counter-intuitive but if you're feeling blah & tired then you need to go 'work it out' to feel better. Do you post your sweaty selfies on your personal insta? Hashtag them with #HHFITTRIBE so I can give you a virtual fist bump!
  2. Track your food. It's pretty easy to get in a good 30 minute workout but its what happens the other 23 1/2 hours per day that is tougher! Tracking your meals is a good way to make better choices and be more conscious of what you are eating. You can jot them down in a little notebook, in the notes section of your phone or even use a free app to track. Remember that weight loss is about 80% nutrition and only 20% fitness so if you aren't where you want to be then THIS is your biggest opportunity area.
  3. Shift your mindset, for real. This is not about a lifetime of deprivation. This is about being healthy, having better skin, hair & nails, living to see our grandkids, setting examples for your kids, working AGAINST our family medical history, getting into shape to get pregnant, fitting into size BADASS, feeling sexier than before, having energy to keep up with kiddos and So. Much. More. Why the hell did you start? Don't quit now.
  4. Think you can make a habit by doing something 'when you feel like it'?! WRONG. A habit is made when you make a commitment and follow through with it. Over time it gets a little easier. Then it becomes part of your routine. Then you feel weird if you don't do it. Tired of starting over? Quit giving up!
Don't bury your head in the sand for the whole month only to wake up on January 1st in an even bigger hole. Moderation and balance are KEY to having the happiest, healthiest Holidays yet! You can do this!

Monday, October 24, 2016

How to Lose Weight


I think people make this much more challenging than it should be. Fact is, losing weight is a mathematical formula. If you follow it then you will lose weight. The problems come in when you try to lose weight too fast, you give up before you reach your goal, or you try to lose weight by doing something that is not sustainable for the long term. It can take some trial and error to find the right lifestyle approach for you. You need to decide what is important to you in both the short term (weight loss) and the long term (your health, alcohol, dessert, carbs, sanity :-) to find the best approach for you – the one you can stick to.
How to Lose Weight
There is a calorie sweet spot for long lasting weight loss. If you eat more calories than your Daily Calorie Target you will gain weight. If you eat less calories than your Daily Calorie Target then your body will go into starvation mode and you will not lose weight. Try to hit your goal each day. To find out exactly how many calories you need to eat in a day to lose weight you can follow this simple formula.
Current Weight in Pounds x 11 = Your Caloric Baseline
Your Caloric Baseline + Calories Burned in Your Daily Workout = Your Maintenance Calories
Your Maintenance Calories – 600 = Your Daily Calorie Target*
I think it’s important to note here that if your daily calorie target is less than 1200 then you should round up. You should never go below that # – its the basic amount of calories we need to function. If you go below this your body will go into starvation mode.
How to Calculate Calories Burned in Your Daily Workout
  • Use the Calorie Burn Calculator. You put your height & weight in, select your activity and how many minutes you did that activity.
  • Use a wearable fitness tracker like Fitbit or Polar
  • Use the calorie count on the treadmill display
  • For home workout programs, just use the # of calories burned in the daily workout. It will tell you this in the guide.
How to Track Calories so that you hit Your Daily Calorie Target
Track your daily calories with a Pencil & Paper
If you like to keep it old school you can keep track of your daily calories by using a small notebook as a food journal. You can find the calorie counts of just about any food on either the nutrition facts label or you can look up the calorie count of almost anything including fresh foods and raw vegetables on Calorie Count or using the Calorie Count app.
Track your daily calories with an App.
Here are some that I like:
  • My Fitness Pal
  • Fooducate
  • Noom
  • *For my 21 Day Fixers: 21 Day Fitness Tracker by Beachbody LLC. You will track containers instead of calories but this app is great!
Why you shouldn’t lose too quickly
We have all had that friend who lost a bunch of weight quickly only to later pack it back on plus more. Crash diets are not a long term solution and should be avoided at all costs. Making healthy lifestyle changes including positive changes in your diet and fitness will help you lose between 1-3 lbs of fat a week. If you have more to lose you may lose more than that in the beginning. I also highly recommend taking your measurements and recording your progress as well. If you are working out, you will be replacing fat with new muscle. Since muscle weighs more than fat it may look like the scale isn’t moving, when in fact you are making improvements to your body composition from the inside out!
Don’t give up.
You didn’t gain the extra 20 lbs in one week and you won’t lose it in one week. A once a week tracking system is the best way to get a true picture of your progress and avoid frustration. DO NOT weigh yourself every single day – that is a worthless and often frustrating practice because there are many different factors that can cause your weight to fluctuate between 3-5 lbs DAILY. I have seen so many women who were more committed to weighing themselves daily than they were to actually losing weight. Those little body fluctuations caused them to either panic and overcorrect or feel satisfied that several bad days had not caught up to them. (It will) Trust in the process and make corrections/adjustments weekly as needed and you will have success.
Finding the Right Lifestyle Approach
This is so, so important for long term success.  The internet is full of different diets & workouts and it can be frustrating to try to find the right solution that will work and fit into your life.
For me, clean eating was a no brainer – I just believe that you should try to eat a variety of fresh, healthy foods each day for not only weight loss, but good health and longevity. There are many many diets that you can lose weight with but only one that I know has been recommended by oncologists over and over and that is clean eating. I get to eat a ton of food, too! 😉
Shakeology for me has also been a no brainer. I am a busy Mom and even with the best intentions I know that I don’t always get everything my body needs to function at its best. Shakeology is my daily vitamin, my grab and go lunch, and my daily sweet treat. The super foods that are found in Shakeology are second to none and for that reason alone I have no plans to quit drinking it!
The right workout for you is the one you will do! Haha! I choose to do home workouts in my basement because its quicker and I like that I can just roll out of bed and get it over with. These programs were created by master trainers and have been tested and proven over and over & are much better than any training I could get at my local gym. A great workout plan includes both cardio & weight bearing exercises, so keep that in mind if you are trying to create your own!
Want to lose weight faster? Work one on one with me! (Results Guaranteed!!)
I provide a complete solution with something called a Challenge Group. These online groups are very effective and include a simple nutrition plan, a total body fitness program, a premium superfood shake, and daily support from me. My customers have gotten amazing results and love the way they look and feel. If you are looking for something easy that you can just plug into then please contact me for more information on this all in one solution.