Monday, December 31, 2012

A real shot at $100,000

As you all know I'm into fitness.  The last few years have been a whirlwind for me. 
We delivered Ollie and with all her medical issues - to say I stress ate is an understatement.  I started in July 2011 at a size 14 and the rest is history.  I worked so hard on my fitness & nutrition & am proud to say I earned myself a pair of size 2/4 pants!
I have realized that when life gets hard, which it undoubtedly will, you have two can wallow in your own self pity, or you can pick yourself up and use those struggles as a driving force to create your own future.
Many people don't realize how hard things were for us.  Yes emotionally her health was hard.  But on top of that our income was cut in half as I took an extended maternity leave & then quit my job to stay home with her.  It was the right move for her & for us.  It was my dream come true to stay home with my kids, but being that broke was never in my dreams.  The lack of money was incredibly stressful & we were forced to apply for Social Security disability and accept a check monthly to pay our mortgage.  It's one of those situations you are never really ready for, and was an additional kick in the teeth.  We vowed to dig ourselves out and to get off that check.  And we did it with hard work.
Beachbody has been a saving grace to my family.  I say it changed my life and people think it's ridiculous, but it truly has.  I have my life back.  I lost 35 pounds and feel amazing.  I can run and play with my kids without sitting on the bench waiting for them to be done so we can go home like I used to.  I feel confident in my clothes & my own skin - that alone is worth it.  And I work part-time from home creating a full-time income doing something I am so passionate about.  I am helping to change other peoples health - there is no price tag on that type of thank you! 
On a whim I entered my before & afters in the Beachbody challenge.  Hoping to be selected for a daily winner, in fact I was chosen as the September monthly winner for 30-39 year old women!  I won $1,000 just for getting fit & sharing my story!  I am still blown away by it!
I'm on the top right!!!
$1,000 check - paid off our credit card debt completely!  YAY!!!
Now for the best part!  Since I am a monthly winner, I automatically have a shot to win $100,000.  I can't even imagine what that amount of money would do for our family, and for Ollie. 
In April I have to take new after photos, professional photos, and I submit them and my story one final time to be considered to be a finalist on the Vegas stage in June.  Please say a prayer for me and my family.  If it's Gods will it will happen, but I'm going to do my part too.  I'm getting super strict on my nutrition and fitness so that I am the most fit I have ever been.  I am treating my fitness like my full-time job so I can take some killer photos and give it my best shot.  I do not want to regret not giving this my all, so that's what I'm going to do - give it my all & know that God is backing me.
And last but not least, we are going into a brand new year.  If life has been kicking you in the teeth, evaluate where you are and where you want to be and vow to change it.  Make 2013 your year in whatever it is you want to accomplish!

Sunday, December 30, 2012

Health Snack Ideas

Ideally you should be eating 5-6 small meals a day.  Here are some great snack ideas to fill two of those meals for you!  Enjoy!!
Healthy snack ideas:
1. 1. 3-4 hard boiled egg whites & apple
2. ½ - 1 cup all whites & 1 or more cups broccoli, cauliflower, carrots, celery
3. 2-3 oz thinly sliced roast beef wrapped in lettuce
4. 2-3 oz chicken breast and nectarine
5. Chicken spinach apple wrap - 2 oz chicken breast, 2 egg whites, small sliced apple
wrapped in spinach
6. 5 oz can of valley fresh chicken w/ apple
7. ½ pkg Tyson chicken strips and sugar snap peas
8. Turkey wrap 2-3 oz turkey breast and small whole grain tortilla and spinach
9. 2-3 oz turkey breast and cherry tomatoes
10. 6 oz fat free greek yogurt and ½ cup berries
11. 1-2 oz fat free sliced cheese & apple
12. ½ cup fat free cottage cheese & baby carrots
13. ½ cup low fat cottage cheese & apple
14. Whey protein & berries & peanut butter
15. Whey protein and oatmeal
16. Beef jerky and fat free greek yogurt
17. Mandarin oranges and coffee fortified with whey protein
18. ½ scoop whey protein & ¼ cup kasha cereal & ½ chopped apple
19. Low fat cottage cheese & oatmeal
20. Any whole fruit 3-4 oz
21. Any whole veggies (unlimited if significant chewing necessary, 3-4 oz if you don’t
need teeth)
22. Chicken and brussel sprouts
23. Roasted cauliflower
24. Baby carrots
25. Snack bar - fat less than 30% of total calories
26. Protein shake made with water or skim milk

Saturday, December 29, 2012

Eating Clean + 5 Day Meal Plan FREE!!!!

What is Clean Eating???

80% of your fitness goals can not be reached without proper nutrition!  You can't outrun a bad diet!  Clean eating is focusing on shopping the outer perimeter of the grocery store and removing processed foods from your diet.  If food has a long term expiration date on it - meaning it won't spoil for awhile - avoid eating it!  So lean proteins, whole grains, veggies, & fruits are the best go to foods for your success!  

Read Labels

So many times when you read labels you will be shocked at what is added to the food.  For example my children love apple sauce - I can't tell you how many times I've picked up apple sauce at the grocery store to find corn syrup as a primary ingredient!  

Eat Fewer Ingredients

Try to focus on foods with 3-6 ingredients max that you can pronounce.  Avoid mystery ingredients!

3 Tomatoes
Broccoli (Fresh or Frozen)
Green Beans (Fresh or Frozen)
Large Package Spinach
Large Package Mixed Greens
3 Avocados
4 Bananas
Apples (3-4, Granny Smith, Fuji, Honeycrisp)
1 Container Cherry Tomatoes
1 Bunch Celery
1 Bunch Green Onions
1 Red Bell Pepper
1 Container Berries (Any kind)
1 Zucchini
1 Package Baby Carrots
1 Cucumber
1 Bunch Cilantro
1 Iceberg Lettuce
5-6 Russet or Red Skin Potatoes

1 Package Lean Turkey Bacon
1 Package Lean, Natural Deli Turkey Meat
3-4 Chicken Breasts - Preferably Fresh
1 Salmon Cut (Wild Caught)
4-oz Cuts of Lean Beef (Grassfed - Flank, Skirt, Sirloin)
Turkey sausage links or patties
Tuna - Packed in water

Pico De Gallo (Grocer deli section)
Frozen Whole Wheat Waffles
Canned Pineapple Rings
Whey Protein or Shakeology
Peanut Butter (Natural, No Stir)
1 Can Black Beans
Whole Wheat or Ezekiel Bread
Whole Wheat Pita (optional)
Whole Wheat Tortillas
Eggs (Dozen)
Hummus (any kind)
Brown Rice or Brown Minute Rice
Milk or Almond Milk (Low Fat)
Low Fat Sour Cream
Yogurt (Low Fat or Greek)
Shredded Cheddar Cheese (or Sliced)
Fat Free Cottage Cheese

Shakeology (4 sample pack can be purchased at / shop / Shakeology)
Almonds or Walnuts
Parsley Flakes
Fat Free Ranch / Balsamic / Italian Dressing (Balsamic Vinegar and Olive Oil works GREAT)
Braggs Liquid Aminos
Sea Salt or Himalayan Sea Salt
Parmesan Cheese
Garlic Salt
Dijon Mustard / Mustard
Teriyaki Sauce
Sesame Oil
Garlic Cloves
Raspberry Preserves


Day 1:
1 Slice Turkey Bacon
2 Slices Whole Wheat Toast (or English Muffin)
1 Egg + 2 Egg Whites Scrambled
½ Tomato Sliced
½ Banana or 1 Small Apple
7 Walnut Halves or 7 Almonds
3 cups mixed greens or spinach
4 oz drained tuna (water packed)
5 cherry tomatoes
1 stalk chopped celery
3 diced green onions
2 Tbsp. Fat Free Ranch or Balsamic Vinaigrette
Directions: Make a salad!
1 Scoop Shakeology
1 Tbsp Peanut or Almond Butter
8-10 oz. Water
Directions: Blend or omit peanut butter and shake in shaker cup.
6-oz. chicken breast
⅓ Cup dijon mustard
1 Tbsp honey
1 Tbsp. parsley flakes
Salt, to Taste b
1 Cups Broccoli
1 Tbsp. Parmesan Cheese
Garlic Salt, to taste
Directions: Mix dijon mustard, honey, parsley and salt and coat the chicken breasts. Grill or bake until fully cooked.
Steam broccoli and top with 1 Tbsp olive oil plus the parmesan and garlic salt.
Day 2 Meals:
6 oz lowfat yogurt or greek yogurt
¾ cup berries
1 Tbsp. Honey
Directions: Mix and Enjoy!
1 Scoop Shakeology
1 Tbsp Peanut or Almond Butter
8-10 oz. Water
Directions: Blend or omit peanut butter and shake in shaker cup.
3 Slices Natural Turkey Breast Deli Meat
1 whole wheat tortilla
½ tomato, sliced
⅓ avocado, sliced
Handful mixed greens
1 tbsp. fat free italian or balsamic dressing
Directions: Assemble and roll ingredients into the tortilla.
Spread 1 Tbsp Peanut Butter over 2 celery sticks. Top with 10-15 raisins.
1 Whole Wheat tortilla
⅓ Cup Rice (Cooked Brown or brown minute rice)
½ Cup Black Beans
(Cooked and seasoned with Braggs, Cumin, and Cayenne Pepper to taste)
Frozen Corn (optional)
⅓ Avocado mashed with ½ Cup Pico de gallo
2 Cups Steamed Veggie (your choice)

Directions: Cook and season black beans. Add frozen corn and cook until thawed. Assemble beans, rice, mashed avocado, and pico de gallo on whole wheat tortilla.
Day 3 Meals:
½ Cup fresh or frozen berries
1 scoop Shakeology
1 cup nonfat milk or almond milk (add water if you want thinner consistency)
Ice, as needed
Directions: BLEND!
1 zucchini, cut lengthwise
8 baby carrots
2 Tbsp nonfat ranch, italian, or balasmic
1 medium baked potato
1 Tbsp low-fat sour cream
1 green onion, diced
1 slice of turkey bacon - sliced or crumbled
¼ cup shredded cheddar cheese
Directions: Poke potato with a fork and microwave on high 7 minutes or until fully cooked. Slice open at center. Cook turkey bacon in microwave until crispy. Top potato with all ingredients.
8 oz cottage cheese
2 pineapple rings
Directions: Enjoy!
6-oz. chicken breast, grilled and then diced.
2 Tbsp. pico de gallo (deli section)
1 Tbsp. low-fat sour cream
1 Small whole wheat tortillas
½ avocado peeled and sliced
5 sprigs fresh cilantro
1/2 cup black beans, cooked
1/3 cups brown rice, cooked
Assemble taco ingredients on tortilla. Top with avocado slices. Makes 4 servings.
Serve with ½ cup black beans and ⅓ cup rice. Season with Braggs liquid aminos, salt, and pepper.  ***Didn’t get enough of that Latin flare? Use tonight’s dinner leftovers for taco salad tomorrow!

Day 4 Meals:
½ banana
1 Tbsp. Peanut Butter
1 Scoop Shakeology
8-10 oz. water
Ice, as needed
Directions: BLEND!
1 Medium Apple
1 Tbsp. Peanut Butter
3 Cups mixed greens
4 oz grilled chicken, diced
½ Cup pico de gallo
5 sprigs cilantro
⅓ avocado, sliced
⅓ cup low-fat sour cream
Directions: Top greens with taco salad fixin’s and enjoy!
½ Cup Greek Yogurt
½ Cup Berries
1 Tbsp Honey
Directions: Mix and Enjoy
4-oz. piece of wild salmon, skinless
1 Tbsp teriyaki sauce
2 pineapple rings
1 garlic clove
1 Cup steamed broccoli or 6 Stalks Steamed Asparagus
½ tsp. sesame oil
⅓ cup brown rice
Marinade the salmon in teriyaki overnight or at least for 30 minutes. Grill or saute in nonstick skillet. Salmon should be flaky. Sear pineapple slices on the grill or pan.
Cook brown minute rice and set aside.
Steam Broccoli/Asparagus - Salt to taste.
Day 5 Meals:
1 Whole Wheat frozen or fresh waffle
1 tsp raspberry preserves
2 Turkey sausage links
Coffee, black or with stevia
½ banana
1 Tbsp. Peanut Butter
1 Scoop Shakeology
8-10 oz. water
Ice, as needed
Directions: Blend!
3 oz. natural deli turkey
1 Tbsp. hummus
2 slices tomato
3 slices cucumber
½ 6-inch whole wheat pita or 1 slice whole grain bread
Salad: Mixed greens with 1 tbsp balsamic vinegar and 1 Tbsp olive oil.
Directions: Assemble ingredients inside of pita or bread. Serve with a small greens salad.
1 Cucumber and 1 Red Bell pepper cut into slices
1 oz low fat cheddar cheese or 1 Tbsp Low Fat Ranch

4-oz. grass-fed beef steak (lean cuts like flank, skirt, or sirloin)
1 Tbsp Braggs Liquid Aminos
1 Tsp. Black pepper
1 garlic clove
1-2 Cups Fresh or Frozen Green Beans (Steamed)
        Lemon juice and salt to taste.
1 medium baked potato
Marinate steak overnight or at least 1 hour before grilling. Use Braggs, pepper, and garlic. Grill to desired doneness OR cook in nonstick skillet if you don’t have a grill.

Saute or steam spinach until soft. Add salt to taste. Serve with ½ baked potato. (Serves 2)


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