Tuesday, December 31, 2013

Are you ready for 2014?



Get started with your resolutions by joining one of my  AMAZING support groups!!!  Message me or email me at journeymelissablair@gmail.com to sign up or learn more.  If you are on Facebook, you can also message me through my page Melissa Blair Journey to a Better Me

15 Day Fitness Challenge - Been sedentary for far too long, and just need something to get you moving again? THIS IS FOR YOU! 30 minutes of exercise a day for 15 days in a row. Your choice of exercise, and on your own time. You will post daily to our private challenge group ON FACEBOOK. It is always more fun to workout with a friend, so invite your friends to join too!!  Starts January 5th.

30 Minute Makeover - REALLY SERIOUS about weight loss?  Get your blood pumping with one of the 2 fantastic workout programs, Focus T25 or P90X3. Both are a workout in about 30 minutes! Both can provide AMAZING results. You will post daily to our private challenge group ON FACEBOOK. It is always more fun to workout with a friend, so invite your friends to join too!!  Starts January 5th!

2014 Jump Start test group - Not on Facebook?  I am looking for 5-7 people that are SERIOUS about losing weight this January to help me try out a new format for my support/motivation groups.  Workout + Nutrition + Support = Success. With a workout program, Shakeology real replacement shake, and coaching/motivation, you will have success in this group! Plus ALL participants will receive a FREE shaker cup!  2014 Jump Start will be on a private Blogger blog.  You must have an invite to participate, so contact me via comment, message or email to sign up or to get your workout+Shakeology!  Starts January 5th!   


** My support/motivation groups are for participants that are not already Beachbody coaches or that have an active Beachbody coach.  My coaching and advice are FREE, and you can sign up for FREE and have me as your coach at www.beachbodycoach.com/mb5155

 
**Bonus - Nutrition + Fitness + Support= Success - Anyone that gives Shakeology a 30 day try with this group in January will not only accelerate their program results, but you will also receive a FREE shaker cup from me!!! The only catch is that you have to order your Shakeology through me. Message me for more details!

Monday, December 30, 2013

P90X3

I am starting the latest workout P90X3 this week!  I am so excited to try it and see what kind of results it will bring.  Be sure to follow my blog for updates and details about this workout program.  Here's a little bit of info to get you started....

Guess what? Did you know that P90X3 has 4 different class schedules so YOU can tailor the program to the results YOU want? That's right!

A "MASS" schedule if you're looking to put on muscle;  "LEAN" if you want to just Lean out (really great for the ladies who don't want to "bulk" up or "get ripped"); "CLASSIC" is what our test group did - basic schedule to get you RESULTS in every way, and; "DOUBLES" for those who have time for an hour workout or want to get to their desired goal twice as fast!



Something for EVERYONE! #P90X3 #30Minutes #Accelerated

Message me or email me journeymelissablair@gmail.com for more info!!




Already interested and want to get P90X3?  Visit my website, www.beachbodycoach.com/mb5155.  If you order by December 31, you can get an AMAZING deal on the P90X3 Challenge Pack (workout PLUS Shakeology meal replacement/protein shake). 

Sunday, December 29, 2013

Weight loss Resolution Solutions

Do you have weight loss Resolutions for 2014? Well then, I have some SOLUTIONS for you!!!

Have you ever tried group support/motivation?  Sharing experiences with others that are working toward similar goals is an excellent motivator!  Read about my January groups below, and message me or email me at journeymelissablair@gmail.com to sign up or learn more.  If you are on Facebook, you can also message me through my page Melissa Blair Journey to a Better Me.  


15 Day Fitness Challenge - Been sedentary for far too long, and just need something to get you moving again? THIS IS FOR YOU! 30 minutes of exercise a day for 15 days in a row. Your choice of exercise, and on your own time. You will post daily to our private challenge group ON FACEBOOK. It is always more fun to workout with a friend, so invite your friends to join too!!  Starts January 5th.

30 Minute Makeover - REALLY SERIOUS about weight loss?  Get your blood pumping with one of the 2 fantastic workout programs, Focus T25 or P90X3. Both are a workout in about 30 minutes! Both can provide AMAZING results. You will post daily to our private challenge group ON FACEBOOK. It is always more fun to workout with a friend, so invite your friends to join too!!  Starts January 5th!

2014 Jump Start test group - Not on Facebook?  I am looking for 5-7 people that are SERIOUS about losing weight this January to help me try out a new format for my support/motivation groups.  Workout + Nutrition + Support = Success. With a workout program, Shakeology real replacement shake, and coaching/motivation, you will have success in this group! Plus ALL participants will receive a FREE shaker cup!  2014 Jump Start will be on a private Blogger blog.  You must have an invite to participate, so contact me via comment, message or email to sign up or to get your workout+Shakeology!  Starts January 5th!   


** My support/motivation groups are for participants that are not already Beachbody coaches or that have an active Beachbody coach.  My coaching and advice are FREE, and you can sign up for FREE and have me as your coach at www.beachbodycoach.com/mb5155

 
**Bonus - Nutrition + Fitness + Support= Success - Anyone that gives Shakeology a 30 day try with this group in January will not only accelerate their program results, but you will also receive a FREE shaker cup from me!!! The only catch is that you have to order your Shakeology through me. Message me for more details!

Saturday, December 28, 2013

New Year, NEW YOU!

I am looking for 5-7 people that are SERIOUS about losing weight this January to participate in my 2014 Jump Start test group.

Workout + Nutrition + Support = Success. With a workout program, Shakeology real replacement shake, and coaching/motivation, you will have success in this group! Plus ALL participants will receive a FREE shaker cup! Comment below, send me a message, or email me journeymelissablair@gmail.com, if you would like more details, to join or to get your workout+Shakeology!

The group will start January 5th, so there is plenty of time to get everything you need to get started!


www.beachbodycoach.com/mb5155

Thursday, December 26, 2013

Transformation Thursday: Nicole

It may have a funny name, but Brazil Butt Lift works, and Nicole has shown us the proof!


Here's her story:
Baby weight—30 pounds of it! That’s what I’ve been carting around for the past 6 years. So while I felt like I had it all: a beautiful and healthy son and daughter, an amazing and hot husband, and a successful career—I hated how I looked and felt. I was so embarrassed that I was wearing XXL’s, and sometimes a size 12 didn’t even fit anymore. I never struggled with weight before my pregnancies so it was frustrating that I couldn’t shed the pounds now. But at 5’ 3” and 164 pounds, I no longer felt as beautiful, sexy, or confident as I had in the past. At 36, I was done having babies, and done being overweight. Enough was enough. I so badly wanted the old me back!

Then one night while flipping channels I came across an infomercial for Brazil Butt Lift and it just seemed doable. I liked the mixture of workouts and I really liked the idea of not having to go farther than my house to work out. So I bought it, but sadly I must not have wanted the old me back bad enough because the program sat on a shelf and collected dust for a long time. While I had all the supplies and equipment I needed to lose weight, what I needed most was the strength to overcome my excuses. My number one excuse: NO TIME!

As summer approached I realized that if I didn’t lose weight now, it’d be another summer of feeling fat and ridiculing myself. It was time my actions started to speak louder than my words and lose weight. I worked really hard on building up my mental stamina so I could empower myself to believe that I really could do this. So with major support from my husband, I’d get home from work, go directly down to the basement, put in the DVD, blast my music, and focus on ME while my husband took care of the kids.

And in 90 short days I lost 36 pounds! I went from a size 12 to a 4, lost 5 inches in my waist, 4 inches in my hips, 3 inches in my chest, and 2 inches in both my arms and legs. Brazil Butt Lift was amazing. The pre-designed calendar told me exactly which workouts to do, and I never felt tortured by the clock because Leandro's energy kept me going and time went quick. I also liked feeling the immediately burn while working out.

Since completing the program I got my life back and so much more. I came to terms with the fact that eating healthy wasn’t enough—I needed to move. I also adopted a new attitude and way of life which now includes daily exercise to maintain the incredible life I now have. I’m so proud that not only have I achieved getting back to my pre-baby goal weight, but I’m in much better shape than I ever could have imagined. I even recently got bins of clothes down from the attic that I thought I'd never wear again. And while I love hearing compliments and praise from everyone about my success, I’m the most proud about being an inspiration to others (which I hear all the time) and to be setting a powerful example of health and wellness for my children! Thanks Beachbody.


Tuesday, December 24, 2013

Jump Start YOUR January

I need some help with an experiment I am doing in January. I am testing a a new format for my fitness support groups in a private blog, rather than on Facebook.  For more details or to participate, please leave a comment, message me directly, or email journeymelissablair@gmail.com.


Monday, December 23, 2013

Make a change now!

Are you ready to make a change in your health and fitness? I am here to help! I can coach and motivate you, so that you will be more successful in reaching your goals!

I spent the last 2 years losing over 50 pounds and training my brain to eat healthier and enjoy exercise! I feel so great about myself, that I want to share the feeling with others. You don't have to do this alone!

Message me today Journey to a Better Me to learn more. OR join my Team Beachbody for FREE www.beachbodycoach.com/mb5155. Let's do this together!
  Follow me on Facebook FB.com/journeymelissablair

Saturday, December 21, 2013

Power of the mind

I LOVE this!!  Let those words resonate with you for a bit.  
Then Message me for help with the next step!  

Thursday, December 19, 2013

Transformation Thursday: Christina

After a C-section, many women think they'll never get great abs again, but Christina shows it CAN be done! Her weapons of choice? ChaLEAN Extreme and Shakeology


Here's Christina's story:
When my 4-year-old daughter looked at me and said, “Mommy, why do you have such a big, fat belly?” I knew it was time to change. I was done putting up with my pants getting tighter then lying to myself that I didn’t look that bad. I DID look bad. And I FELT even worse! Plus, I wasn't behaving like the role model I wanted to be for my two young children. So I did Turbo Fire and INSANITY and lost a chunk of weight. Yet I was still battling “mommy tummy”. At that point, I didn’t feel awful about myself, but I didn’t feel fabulous, either. I knew I could do better.

My husband suggested I add weights to my exercise r├ęgime, but I feared bulking up and looking manly. Plus, I wasn’t sure how to balance my love of cardio with this whole idea of weights. I wanted to SWEAT! And weights wouldn’t do that. Would they??? Turns out, they would. And my perception of weight training was way off.

So I gave ChaLEAN Extreme (CLX) a shot and loved every minute of it. The workouts were invigorating and Chalene is the most motivating, kind, funny, and fun instructor I’ve ever worked out with. Even though it’s a DVD, I feel like she truly wanted ME to succeed. As a teacher myself, I value her expertise and love how well she explains every exercise, just as a good teacher of ANYTHING does! Plus, I love the format of CLX. I didn't have to give up cardio because it was built into the schedule, as was stretching. Chalene makes this program work for EVERYONE. And most importantly, I learned that lifting weights makes you tight and lean, NOT bulky!

My results with ChaLEAN Extreme were just that: EXTREME! I shrank and I’m so much tighter than I’ve ever been! My arms and shoulders are rockin’ and my legs are chiseled. I can see muscles in my back that I didn't even know I had. After having had two C-sections, I never thought I’d be comfortable in a bikini that was not super high waisted. But this past summer, I bought myself a bikini with the smallest bottoms I’ve ever owned. My tummy isn’t perfect, but it’s so much better than I ever thought it would be. I now have obliques, and even a line down the center of my belly. I also gained a serious bit of self-confidence from this amazing program.

In addition to Chalene’s workouts, Shakeology was a huge part of my success. I drink it every morning and it keeps me full for a good 3-4 hours. I've noticed an increase in my energy throughout the day and a decrease in my desire for junk. Plus, it’s aided in my digestion and keeps my insides running right. I also feel certain that Shakeology has helped me overcome some of the symptoms that accompany Polycystic Ovary Syndrome (PCOS). Before Shakeology, I worked out for almost 2 months straight without seeing the scale move. But as soon as I started drinking Shakeology, the scale started to head in the right direction. I also use E&E Energy and EnduranceTM and it really powers me through a tough workout. Awesome stuff—I'll never go without it!

I also participated in a Challenge Group that was so much fun and helpful. People shared tips for staying on track, recipes, successes, and the occasional setback. We cheered for each other and held each other accountable.

One of the biggest life changers for me is the way I feel—mentally and emotionally. I feel so much more like myself again. It's not that there’s less stress in my life, I’m just coping with it much more productively and I don't feel like screaming at the drop of a hat anymore. My patience has improved, my mood is significantly better, and I’m better able to handle the curve balls that life constantly throws me. I also became a Beachbody Coach and I love the fact that I'm helping people just like me, every single day.

Thank you, Chalene, for teaching me not to STARVE myself and still look lean. And thank you, Beachbody, for creating such amazing programs. My life has changed forever. And finally, I’m healthy! THANKS!!!!!

_________________________

Write your own Transformation story! I can help you find the program and the tools that will work for you! Message me today or join my team www.beachbodycoach.com/mb5155.

Wednesday, December 18, 2013

P90X3 is here!!!

Have you heard?  P90X3 was finally released on December 10th!   

The same great trainer, Tony Horton. The same great workouts. The same great results. HALF the time!!! Only 30 minutes a day!!!

December BONUS: If you order the workout along with a 30 day bag of Shakeology (Challenge Pack) THROUGH ME, you can get an additional $25 off the already discounted Challenge Pack price AND an exclusive P90X3 hat!!! You know you just want that hat .


www.beachbodycoach.com/mb5155
www.beachbodycoach.com/mb5155

Saturday, December 14, 2013

Take Control of YOUR Life!

Are you ready to make a change in your health and fitness? I am here to help! I can coach and motivate you, so that you will be more successful in reaching your goals!

I spent the last 2 years losing over 50 pounds and training my brain to eat healthier and enjoy exercise! I feel so great about myself, that I want to share the feeling with others. You don't have to do this alone!

Message me today Journey to a Better Me to learn more. OR join my Team Beachbody for FREE www.beachbodycoach.com/mb5155. Let's do this together!
Follow me on Facebook - FB.com/journeymelissablair 
 

Thursday, December 12, 2013

Transformation Thursday: Tania


This is Tania. If Tania looks familiar, that's because she is in the Insanity workout videos, so you know she's in shape! She just had a baby via C-section and used the new Focus T25 program to get her body back! Tania is the modifier in the new T25 program. I would have been happy to look like her "before" pics after I had my babies!!
We are getting lots of great feedback that people love how T25 is good for beginners too because they added modified moves. When Beachbody made Insanity® they wanted it to be "no excuses, one way to do it". But with Focus T25, they wanted to give ANYONE who wanted a great workout in just 25 minutes access. So Tania was added as the modifier, and people who never thought they could follow a Shaun T workout are loving it!
Through July 31, get FREE shipping when you order Focus T25. Order it in a challenge pack with a bag of Shakeology and save over $90. The challenge pack is reduced to $180 through July 31. I have mine, get yours now and join my Challenge group for extra support to help you reach your T25 transformation! Ask me for details!

Wednesday, December 11, 2013

BeachBody Fitness Spotlight: P90X ONE on ONE with Tony Horton—More Muscle Confusion

Need MORE P90X? Try P90X ONE on ONE!!! Which parts of your body need the most punishment? Cherry pick from three 12-DVD volume sets, all designed to keep you at your most ripped.

One on One with Tony Horton brings you up close and personal with Tony as he pushes you to reach ever-higher levels of fitness. You get raw, unfiltered footage right from the source, with no edits, no retakes, and no audience to distract you—it's just you and Tony doing all-new, high-intensity workouts.

Currently, P90X ONE on ONE with Tony Horton—More Muscle Confusion retails for $19.95 per workout (36 workouts available). You can also get one of the three full volumes of these workouts for $239.40 (includes 12 workout DVD’s) You can get it here www.beachbodycoach.com/mb5155. As with ALL BeachBody products there is a money back guarantee.
 

Tuesday, December 10, 2013

Tell Me something Tuesday: TV

I don't watch much TV. 2 years ago we decided to give up cable. We still get network TV through good old fashioned rabbit ears. My husband and I enjoy watching new (to us) shows on Netflix and Amazon Prime. The kids still get many of their shows that way too.

Recently I started watching Fringe. I'm hooked! I just finished season 3 and I can't wait to find some time to start watching the last 2 seasons. My Hubby and I have been watching Justified - I love Timothy Olyphant!!

Do you watch TV? What is your favorite show?
 

Monday, December 9, 2013

Portion Control

Portion control is so very important, if you want to lose weight!! Just because a food is good for you, doesn't mean that you have to go overboard with your servings!

Debbie Siebers (creator of Slim in 6) has some great tips on portion control.
 

Sunday, December 8, 2013

Weights vs. Cardio




So, you want to lose weight? You know you need to watch what you eat and to exercise to help with that process. What kind of exercise should you focus on? Weight training or cardio?

First, let’s bust a few myths:
Myth 1: Weight Training Will Make You Bulky - Gaining bulk is hard. It takes a ton of energy for your body to add muscle. During the initial stages of any kind of intense training, especially one you're not used to, your body releases excess amounts of the hormone cortisol, which causes your body to retain water. Some people think this means they are bulking up when, in reality, it's just the body adapting to the training. It happens whether you are trying to gain or lose weight and has nothing to do with gaining actual muscle mass. Once your body adapts to the new training, the cortisol release ceases and your body flushes the excess water.

Myth 2: Cardio Doesn't Build Muscle - This second myth is trickier. Low-level, steady-state aerobic training will atrophy muscle, so it can be true. But "cardio" hasn't meant aerobic zone training since Richard Simmons' heyday in the 80s. Cardio is a catchall term for any training that elevates your heart rate for the entire workout. These days, since almost all weight training is done circuit style, your heart rate remains elevated during both cardio and weight training workouts. Modern cardio training is almost always an offshoot of interval training, which means it's a mix of aerobic and anaerobic training. And this builds muscle.

So now what should you do if you want to lose weight?
The best way to lose weight is to follow a solid training system that targets weight loss. A system takes into account your entire lifestyle, workout, diet, sleep, and supplements. Why? Because all of these things affect your body's ability to change.
The key to weight loss is to change your metabolism. While it's easier to alter your metabolism through weight training than cardio, both will do it if the workouts are well designed. The word you're looking for to make this happen is intensity. By that, I mean you need to force your body to work in the anaerobic realm. Because your body depends on air to live, forcing it beyond its ability to breathe causes it to release performance-enhancing hormones to survive. When done consistently, these hormones change your metabolism.

Of course, you'll die if you stay in the anaerobic zone for too long, which is why you only do anaerobic work in short intervals. In between these intervals, your heart is working out aerobically to recovery. As long as the breaks between your anaerobic sets are strategic, you get a powerful cardio workout during every anaerobic workout. For example: circuit weight training—consisting of many sets to failure, with short breaks—is not only a great anaerobic weight training workout, but also a very effective workout for your cardiovascular system as well.

The next factor when it comes to boosting your metabolism and losing weight is recovering properly between workouts. This is why having a system is so important. Intense anaerobic training is stressful for your body. You need this stress to change your hormone balance, but if you overstress yourself, it will lead to problems in the form of overreaching and, if you do it too long, overtraining (both responsible for maladies from lack of results to injury or illness). A proper exercise program takes this into account by scheduling different styles of workouts next to each other to create a balance between intensity and recovery.

Your nutrition and lifestyle are very important for proper recovery. The better you eat, the faster you recover. Ditto for sleep. (I don't care how many episodes of Game of Thrones you need to catch up on.) Sleep is when your body produces its natural PEDs (performance-enhancing drugs). So get your shuteye!
Whether your exercise routine is focused on cardio or weight training has very little to do with whether you'll lose weight. The best training programs have elements of both aerobic and anaerobic training and the important factors for weight loss are: pushing yourself beyond your comfort zone (aka intensity), eating enough to recover (but not too much), and resting enough between your workouts. Balance these factors correctly and your metabolism will shift and the pounds will melt away.

** FYI Beachbody focuses all of their workout programs with these ideas in mind. It's not that doing random exercise isn't good for you. It can be. However, they design workout systems that synergistically combine aerobic and anaerobic training (along with sundry other types of training, not to mention proper nutrition) to give you results. That way, it's much easier for your body to change its metabolism, and for you to lose weight. Want to learn more, just message me and I can help you find a program that is perfect for you!
www.beachbodycoach.com/mb5155

Saturday, December 7, 2013

Healthy eating questions

Simply being mindful of what you eat can help you make better choices. Try these questions when you are searching for healthy foods to fuel your body!
 

Friday, December 6, 2013

Flourless Brownie Cupcakes



Ingredients:
1 (15 oz.) can chickpeas (garbanzo beans), drained, rinsed
3 large eggs
½ cup pure maple syrup
1/3 cup unsweetened cocoa powder
1 tsp. baking soda
3 Tbsp. virgin coconut oil
1 tsp. pure vanilla extract
1/3 cup dark chocolate chips

Preparation:
1. Preheat oven to 350° F.
2. Prepare 12 muffin cups by lining with muffin papers or coating with nonstick cooking spray; set aside.
3. Place chickpeas, eggs, maple syrup, cocoa powder, baking soda, coconut oil, and extract in blender or food processor; cover. Blend until smooth.
4. Divide batter among 12 prepared muffin cups.
5. Top each cupcake with about four chocolate chips; push into batter.
6. Bake for 10 to 12 minutes, or until toothpick inserted in center comes out clean.
7. Cool completely and enjoy!


Nutritional Information (per serving):
Calories: 160
Fat: 7 g
Saturated Fat: 5 g
Cholesterol: 47 mg
Sodium: 179 mg
Carbohydrate: 20 g
Fiber: 1 g
Sugar: 12 g
Protein: 4 g

Thursday, December 5, 2013

Transformation Thursday: Adam

Insanity + his own body weight, and the desire to change = Adam lost 75 pounds in less than 6 months!!!

Here's Adam's story:
When I weighed 260 pounds I was always tired, lethargic, and never wanted to go out and do anything because I was so self conscious about the way I looked. My body made me feel like someone I was not; sadly I never really felt right about myself. I had so many health problems that it was ridiculous; 27 year olds should not be experiencing constant chest pain, sleep apnea, and random black outs. I knew I needed to do something to get back in shape and get back to living and enjoying life. But what? I had no idea where to start.
Then I discovered Insanity and my life changed forever. After the first week of the program I was so incredibly sore, but I knew it was a good kind of sore so I kept pushing play—every single day. The nutritional aspect of the program was key for me because it taught me what to eat and when. This was something I’ve struggled with for a long time. But now, I had a guide, and all I had to do was follow it. So I did, and the weight came off.
I really liked the fact that I could do the Insanity workouts quickly and that they didn’t require any outside equipment. The other nice thing was how simple they actually were. I can practically do all of the workouts without needing the DVD's now because I memorized them so well.
In less then 6 months I lost 75 pounds, went from a 42 pant to a 29, and my body fat went from 42% down to 15%. WOW! I really cannot believe how much weight I lost in such a short period of time. Neither can anyone else. Being able to just move without feeling out of breath is so amazing to me.
The other day I was lying down and quickly sat up and realized: I did that without any type of struggle. Then I realized how much I take for granted now because sitting up without a struggle used to be something that I wasn’t able to do. The weird thing is how much I want to be active now that I’ve lost all this weight. There are days when I get busy and don’t get to work out at my normal time, and I can feel my body telling me that it wants to be active. So I eventually I get a workout in and I feel a million times better.
Today I’m in better shape than I’ve been in a long, long time. Thank you Beachbody for creating a program that anyone can pretty much do anywhere; a program that requires nothing but themselves and a passion to lose weight!

Tuesday, December 3, 2013

Tell me something Tuesday: Home School

 I thought I would take some time once a week or so to share something about me. Please feel free to comment with questions or suggestions about what you would like to know about me!!

If you follow my Blog, you have probably already read that I am a busy mom of 4. My kids are ages 11, 9, 6 and 3. The oldest is a girl, and the 3 younger ones are boys. Love my kiddos!!

Did you know that I also homeschool my kids? If you ever thought it was difficult trying to fit in a workout while you have young kids in the house, then throw in a 6th grade, 4th grade and 1st grade curriculum, PLUS a 3 year old running around!! Talk about needing to have a game plan!

My older kids used to go to a traditional public school, and after much thought and discussion, my husband and I decided that our kids would be better off academically if we homeschool. That was 2 years ago, and it was definitely the right decision for our family. Both of my older ones have excelled in math, and even been able to work a full grade level ahead! Last year our middle son started kindergarten through our homeschool program, and he too has excelled in math. I am a pretty proud mom here!

As I know many of you wonder...How are your kids doing socially? Although they do miss their friends at school, we have been blessed with a close knit neighborhood with LOTS of kids around their ages. They get plenty of socialization around here. Additionally, we participate in activities through our homeschool program, where the kids make new friends. They also play sports.

At some point we do plan to move into a new school district and will consider putting our kids back into the regular school system. However, right now, they are thriving in this environment.

Monday, December 2, 2013

Got a case of the Mondays?

You know that will help with that?  A good workout!!!

The Mayo Clinic says "Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem."

I am going to get my week off on the right foot with a little T25 Alpha Total Body Circuit!
You know that will help with that? A good workout!!!
The Mayo Clinic says "Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem."

Sunday, December 1, 2013

Start now!

Today is a great day to start your fitness journey. Not sure which way to turn first? I would be happy to help. Message me now!
Today is a great day to start your journey.  Not sure which way to turn first? I would be happy to help.  Message me now!

Thursday, November 28, 2013

Transformation Thursday: Kimberly


Wow!!! Kimberly P., mother of 8, won $1000 in a Beachbody Challenge, by using Insanity!!! Amazing!!!


Here is her story:
I am Mom!!! I have 8 children, ages 26 to age 5. I am now also Grandma. And I am finishing up with my 20th year of homeschooling my children. That is my life. I have my children with me 24 hours a day, 7 days a week. While that is fantastic, and I love that they are with me, it was difficult on me. After cooking, cleaning, and schooling, there was simply no time left for me to take care of me. The constant cycle of being pregnant and nursing took its toll. I was VERY unhappy with my weight. Well, over 20 years it caught up with me, and I was 110 pounds overweight. Nobody ever expected me to be anything other than Mom, so I never saw it within my power to make the change, until 2012 that is, when I saw it in myself that I could change.

Time was, and always will be my biggest challenge. I am BUSY. I do about 125 loads of laundry and over 100 loads of dishes EVERY MONTH. And there is cooking, shopping, vacuuming, and the insurmountable task of clutter maintenance. (Kids will do that to you, husbands too, for that matter.) And there was the homeschooling to be done. Did you know that a homeschool kid can escape from their seat and disappear within 7.6 seconds once Mom's back is turned? So I needed a program that was quick. I don't have time. And I need one that is loud. I need loud. My kids like to interrupt. As long as I can only see their mouths moving, and see that they are not injured, I am good to go.
I did Insanity because somebody told me that I couldn't do it. We have almost every program that Beachbody sells. So one day I was perusing the shelf, deciding on what program to start and my husband said "Why don't you do Insanity?" I said "Dude, we have like five years of workouts on our shelves. Insanity is probably in year four." He said "I bet that you can do it." I said "I bet that I can't do it." Yes, that is right. I told myself that I couldn't do it. So, clearly to show my husband that I could in fact NOT do Insanity, I started Insanity. And do you know what? He was right. I CAN DO INSANITY! And I can do it better than him (shh! Don't tell him that I said that.)
Insanity gave me confidence. And now I want to go help others find that same confidence. So I am going to become a certified Insanity instructor. I want to reach out to anyone who thinks that they could never do this. Those who would never walk in gym and try it. Those who have every excuse not to do it. I beat the excuses and I want to show everyone that they CAN do it.

Tuesday, November 26, 2013

Tell Me something Tuesday: Family car

We are a one car household. Yup, a family of 6 and only 1 car. We have been a 1 car family for nearly 2 years now. I would like to say it is because we are being environmentally conscious and trying not to add to the problems of our planet. The reality is that we are avoiding another car payment. Before my husband started his own company, he worked for companies that provided him with cars for work. We didn't have to worry about car payments, upkeep, or gas. When he left his last job to pursue his dream of building his own business, we lost the second car. The timing could not have been more perfect, though. We had just started home school, and his office is only a short 10 minute drive away, so we didn't really NEED a second car. It is amazing how you can adapt your life to work more efficiently, when you are forced to take out a few conveniences in your day. At some point, we will add another car back into our household, but until then, we are plugging away with just one .

Tell Me something Tuesday:  

We are a one car household.  Yup, a family of 6 and only 1 car.  We have been a 1 car family for nearly 2 years now.  I would like to say it is because we are being environmentally conscious and trying not to add to the problems of our planet.  The reality is that we are avoiding another car payment.  Before my husband started his own company, he worked for companies that provided him with cars for work.  We didn't have to worry about car payments, upkeep, or gas.  When he left his last job to pursue his dream of building his own business, we lost the second car.  The timing could not have been more perfect, though.  We had just started home school, and his office is only a short 10 minute drive away, so we didn't really NEED a second car.  It is amazing how you can adapt your life to work more efficiently, when you are forced to take out a few conveniences in your day.  At some point, we will add another car back into our household, but until then, we are plugging away with just one :).

How many cars does your household have?
How many cars does your household have?

Monday, November 25, 2013

Meditation

Exercise is a wonderful way to relieve stress, but so is meditation. Do you prefer exercise or meditation?
Exercise is a wonderful way to relieve stress, but so is meditation.  Do you prefer exercise or meditation?

Sunday, November 24, 2013

Aim high

Good morning, my friends! Aim higher this week and exceed your own expectations!
Good morning, my friends!  Aim higher this week and exceed your own expectations!

Saturday, November 23, 2013

Fat vs. Muscle

 What a great visual!  It takes way more fat to equal the same weight as muscle.  it is also a good reminder that if you are struggling with the numbers on the scale, but you ARE exercising and eating right, you may be building muscle.  Be patient...once that muscle is there, it will help to burn more fat!

What a great visual! It takes way more fat to equal the same weight as muscle. it is also a good reminder that if you are struggling with the numbers on the scale, but you ARE exercising and eating right, you may be building muscle. Be patient...once that muscle is there, it will help to burn more fat!

Thursday, November 21, 2013

Transformation Thursday: Rhonda-Sue

This mom of 3 got her youthful energy back and lost over 30 lbs with Shakeology® and Beachbody workout programs (Insanity, Turbofire and Aslyum). She entered her life-changing story in the Beachbody Challenge and won $1,000.


Read her story:
Before I started any Beachbody program, I felt miserable. I was so uncomfortable in my own skin and self-conscience about my body. I HATED getting dressed and stayed in pajamas all day sometimes just to avoid putting on clothes. Having a five year old, three year old, and eight month old baby at the time, I felt tired, drained, and lethargic...ALWAYS. After I stopped breast-feeding, I started drinking energy drinks to gain energy but it didn't help. I felt very unhappy and it was starting to take a toll on other areas of my life. Completing a round of Insanity and then 90 days of Turbo Fire and now Insanity:Asylum has been LIFE CHANGING!!

The greatest challenge that I faced before beginning my Beachbody programs was finding the time to work out. As mentioned, I have three children ages five and under. I am in a full time Master's/Credential program. I take care of my elderly parents. I manage my family's household. I have Pre-School and Kindergarten drop offs and pick ups AND my husband works out of town during the week. But when you want it bad enough, you FIND THE TIME!! Thank God for Beachbody programs being "at-home" and the Challenge groups that I participated in that kept me accountable...because I had EVERY reason to fail and every EXCUSE to not workout. Insanity is short enough that I am able to get my workout in during the baby's nap time or when all of the children are sleeping at the end of the day. And by doing beachbody programs, I was able to take back my energy which actually increased my productivity during the day!!

Through Insanity and Turbofire, and now Insanity: Asylum, I have lost 35 lbs. and MAJOR inches. My husband says that I am "half the woman I was." I bought a new bathing suit the other day and it was a size MEDIUM, instead of the usual 2X-3X. I wore my bathing suit with a confidence and felt proud of how far I had come. I might not be at my goal weight yet, but it was the best feeling lounging by a pool without desperately searching for a towel to cover up with.

My life has changed since completing these beachbody programs. The person that I despised in my before picture is gone. I have my energy back... I have my confidence back... I have my youth back.... I have my LIFE BACK!! I am a new person and so very grateful that Beachbody programs paved the way for me to get healthy. I am eternally and genuinely grateful for this second chance at life that I have been blessed with. I am also very proud of becoming a Beachbody Coach and I am loving the positive influence that I am having on other people. I used to be so negative and down, and now I am just happy and grateful. Thank you, thank you, thank you Beachbody!!!

I am a walking/talking advertisement for Shakeology, Results & Recovery, Energy & Endurance and P90X bars! Shakeology played a HUGE role in my transformation! I have been drinking Shakeology every single morning for breakfast for the last couple of months and I will never back. Shakeology is my "non-negotiable" along with my workout. It is my "coffee" in the morning. Not only does Shakeology taste absolutely amazing and satisfying, but it literally keeps me full! It curbs my cravings and gives me so much energy!! Without having this go-to meal every morning, I know I would not have lost over 30 pounds. Shakeology keeps me from skipping breakfast and from poor eating choices in the morning. My other love affairs: E & E - because it gets my butt up if I need an extra boost and helps me to push myself to my max! And R & R - because it is just so good! Not only does it help my muscles during and after tough workouts, but it tastes DELICIOUS in the middle of a workout & I crave it!! I had gestational diabetes with my three children and was pre-diabetic afterwards. After completing Turbo Fire (and Insanity) and drinking Shakeology daily, I am no longer pre-diabetic. Thank YOU!!

Tuesday, November 19, 2013

Tell Me Something Tuesday: organization


I am a planner. I like to make lists and schedules. I like to make sure that everything is neat and organized.I need to make sure everything has a place and a plan. I plan my weekdays to include, work, home school, workouts, and house hold chores. When things don't go according to my plan, I REALLY struggle to 'go with the flow'. I become flustered and irritable, and many times, I just want to break down and cry.
It's funny, I don't HAVE to plan, and I am also good with a spur of the moment activity (unless it interferes with my planned schedule). Spontaneous things, like a dinner with friends, a last minute party, or a super fun home school activity are easy for me to manage.  I sure wish I could find that happy place of being spontaneous when my plan isn't working out.

 Are you a planner or a spontaneous person? What is your struggle with either?
Tell Me Something Tuesday:

I am a planner.  I like to make lists and schedules.  I like to make sure that everything is neat and organized.I need to make sure everything has a place and a plan.  I plan my weekdays to include, work, home school, workouts, and house hold chores.  When things don't go according to my plan, I REALLY struggle to 'go with the flow'.  I become flustered and irritable, and many times, I just want to break down and cry.  

It's funny, I don't HAVE to plan, and I am also good with a spur of the moment activity (unless it interferes with my planned schedule).  Spontaneous things, like a dinner with friends, a last minute party, or a super fun home school activity are easy for me to manage.

i sure wish I could find that happy place of being spontaneous when my plan isn't working out.  

Are you a planner or a spontaneous person?  What is your struggle with either?

Monday, November 18, 2013

Try Shakeology

Shakeology is the most delicious, nutrient-dense, superfood-packed protein shake on the planet. It contains more than 70 natural ingredients derived from rich, nutrient-dense whole-food sources from around the world. Shakeology is so incredibly healthy, no other single food item out there can supply you with all the nutrients, vitamins, proteins, and minerals in the amounts you need the way one delicious shake can.

 Shakeology is the most delicious, nutrient-dense, superfood-packed protein shake on the planet.  It contains more than 70 natural ingredients derived from rich, nutrient-dense whole-food sources from around the world.  Shakeology is so incredibly healthy, no other single food item out there can supply you with all the nutrients, vitamins, proteins, and minerals in the amounts you need the way one delicious shake can.

Message me if you want more information on Shakeology, or are interested in giving it a try!
Message me if you want more information on Shakeology, or are interested in giving it a try!

Sunday, November 17, 2013

End the Trend!

Let's end this trend of obesity together. Message me if you want help finding a healthier lifestyle.

Saturday, November 16, 2013

Skinny Buffalo Chicken Dip

Who says you can't have delicious snack food and still eat healthy? Give this tasty dip a try!!!
Skinny Buffalo Chicken Dip
8oz fat-free cream cheese, softened
1/2 cup reduced fat blue cheese or ranch dressing
1/2 cup Buffalo or Red Hot sauce
1/2 cup reduced fat blue cheese or mozzarella
2 cans chunk chicken breast (drained) or 2 cups shredded chicken breast

Directions:
Place cream cheese in a bowl and stir until smooth.
Add the rest of the ingredients.
Bake at 350 degrees for ~20 minutes or microwave 2-5 minutes until heated through!
Enjoy!

 Who says you can't have delicious snack food and still eat healthy?  Give this tasty dip a try!!!

Skinny Buffalo Chicken Dip
8oz fat-free cream cheese, softened
1/2 cup reduced fat blue cheese or ranch dressing
1/2 cup Buffalo or Red Hot sauce
1/2 cup reduced fat blue cheese or mozzarella
2 cans chunk chicken breast (drained) or 2 cups shredded chicken breast

Directions:
Place cream cheese in a bowl and stir until smooth.
Add the rest of the ingredients.
Bake at 350 degrees for ~20 minutes or microwave 2-5 minutes until heated through!
Enjoy!

Thursday, November 14, 2013

Transformation Thursday: Jessica L

Jessica lost over 84 pounds with the help of Shakeology and Turbofire and Turbojam, and she won $1000!! Jessica has an inspirational story, and it is a must read!!

Jessica's story:
In 3rd grade I hit puberty early- gaining weight and the nickname of miss piggy. At 9 yrs old I weighted 120 lbs. Growing up i Never really ate health. Fast food was a huge staple of my diet. My freshmen yr of highschool (2001) I was diagnosed with PCOS. All throughout h/s I weight greater than 200 lbs. Became super overwhelmed 1st sem. of college, I slept instead of attending class and eventually dropped out. Spring '05 I attempted school again.That summer I was raped- The last thing he said was "The fat ones are weak, that's why I chose you." I became bulimic took diet pills, played w/ bulimirexia. progressively got worse - and dropped out again leaving the state. Ate fast food 5xweekly 2+x daily. Constant migraines, cancer cells in my cervix, etc Before starting with BB products I hated myself, was horribly depressed, and felt worthless.So bad I would shut my eyes in the shower to keep from seeing all the fat on my body.

I had let my self get so heavy that it hurt to walk. My joints ached, and my legs were constantly touching to the point they were rubbed raw. I had a miscarriage that was horrible. I knew it was my fault completely - I couldn't take care of my own body and self. There was no way I could possible take care of a new innocent life, much less keep up with it. I had let myself go so much I convinced myself that my new husband would be the next to leave if i didn't make some sort of change in my life.

I chose to start with just shakeology and work on the nutrition side in the beginning because that was the hardest aspect of my life. Everything i had read and been told said fitness was only a fraction of being healthy. I figured that I had better start with my weakest spot. I chose to use portions of turbo fire and turbo jam hybrid because of how encouraging Chalene was to me. Super encouraging and made me feel great about myself when she said it's ok if you can't get all the moves - just keep moving! The shakeology supported my transformation tremendously. My crazy food cravings are completely gone. The shakeology completely satisfies my previously unruly need for candy bars, icecream, and cake. I have amazingly heightened energy, my mood as well as my clearness of thought is incredible. Digestion as well as regularity used to be a problem for me. Not anymore!!

My results have been phenomenal for me. I have dropped nearly 90 pounds and am still going strong. My husband can wrap his arms all the way around me. I can be active and walk without tears from my knees trembling from all the weight and rubbing together from the thickness. My life has changed tremendously. Fast food has been completely wiped from my diet. I have had clear papsmears. I rarely have an migraines. I breathe easier. I can wear clothes that aren't in the plus size section in stores. My husband pays me a lot more attention

Wednesday, November 13, 2013

Beachbody Fitness Spotlight: Kathy Smith Project YOU! Type 2


Diabetic? Beachbody has a fitness program for you!!! 
 


Kathy Smith Project YOU! Type 2 is the first and only all-in-one fitness, nutrition, and support program supported by the American Diabetes Association and developed in conjunction with the American Diabetes Association, doctors, and certified diabetes educators. It’s a healthy approach to help fight type 2 diabetes.
Why is it effective? Diabetes can lead to serious health complications, such as blindness, kidney damage, cardiovascular disease, and lower-limb amputations. Kathy Smith’s Project:YOU! Type 2 provides a full range of tools to start you on the path to a healthy lifestyle. 10 diverse workouts gently introduce you to fitness while slimming and toning your whole body. With workouts including walking, fat burning, strength training, and flexibility exercises, there’s plenty of variety to keep it interesting. The COMBO food plan system makes eating right easy. The right meal plan is crucial for people living with diabetes, because it’s the primary means of controlling blood sugar levels. This plan counts carbs for you, and is based on portion control and proper food combining. The cookbook and meal cards take the guesswork out of your meals and make it simple to stick to the meal plan. In addition, they give you endless meal plan options so mealtime never gets boring. Journaling tools help you track your moods, glucose levels, workouts, and meals. Using this data, you and your doctor can customize your treatment and better manage your diabetes or pre-diabetes.

Why is Kathy Smith’s program unique? By coordinating a basic, accessible workout with an easy-to-use meal plan, Kathy Smith has created a simple but effective all-in-one program to help people manage type 2 diabetes and pre-diabetes. Studies have shown that people with pre-diabetes can prevent or delay the development of type 2 diabetes through changes to their lifestyle that include weight loss and regular physical activity. Project:YOU! Type 2 provides a comprehensive introduction to fitness and wholesome eating. It’s perfect for anyone who wants to reduce their chances of getting diabetes, or who wants a moderate approach to getting in shape and living a healthy lifestyle.

While exercise is an essential component of good health for everyone, it can provide especially significant benefits for people living with diabetes. Regular physical activity burns calories and makes your body more sensitive to the insulin you produce. Both actions can help improve blood glucose management. People living with diabetes who exercise regularly may require less insulin or medication, since physical activity can lower blood glucose and weight. In addition, when you’re physically fit, you have the strength, flexibility, and endurance needed for your daily activities. Being active helps you feel better physically and mentally.


Currently, Kathy Smith Project YOU! Type 2 for $99.95, and comes with everything you need. If you order through me, you will also receive my coaching and motivation to help you stick with your program! Message me for details, or you can get yours here www.beachbodycoach.com/MB5155.


Tuesday, November 12, 2013

Tell me something Tuesday: Night Owl vs. Early Bird

 I am a night owl, not a morning person. I could easily stay up until the wee hours of the morning, and and sleep away the morning much more easily that I can make myself go to bed early and get up early. In fact, before I was a stay at home mom, getting to work early was my biggest weakness! I loved working. I just hated getting up early to be there. I have tried over and over again to adjust my body clock, but I am pretty sure I am just built for nights.
 Tell me something Tuesday:  I am a night owl, not a morning person.  I could easily stay up until the wee hours of the morning, and and sleep away the morning much more easily that I can make myself go to bed early and get up early.  In fact, before I was a stay at home mom, getting to work early was my biggest weakness!  I loved working.  I just hated getting up early to be there.  I have tried over and over again to adjust my body clock, but I am pretty sure I am just built for nights. :)

How about you?  Are you a night owl or an early bird?
How about you? Are you a night owl or an early bird?

Sunday, November 10, 2013

Get your Exercise!

Even though it is true that exercise may challenge you enough that you feel like you are dying, you will ALWAYS feel better for doing it!

 Even though it is true that exercise may challenge you enough that you feel like you are dying, you will ALWAYS feel better for doing it!  

Happy Friday!!!

Saturday, November 9, 2013

Fruits and veggies

Mom was right, those fruits and Veggies ARE important!!!

~Healthy diets rich in fruits and vegetables may reduce the risk of cancer and other chronic diseases.
~ Fruits and vegetables also provide essential vitamins and minerals, fiber, and other substances that are important for good health.
~Most fruits and vegetables are naturally low in fat and calories and are filling.

Mom was right, those fruits and Veggies ARE important!!!

~Healthy diets rich in fruits and vegetables may reduce the risk of cancer and other chronic diseases.
~ Fruits and vegetables also provide essential vitamins and minerals, fiber, and other substances that are important for good health.
~Most fruits and vegetables are naturally low in fat and calories and are filling.

Friday, November 8, 2013

Make a change!

Right now is the PREFECT moment to change your life!
Need help? I can help you on your fitness and nutrition journey! Message me now!
 Right now is the PREFECT moment to change your life!  

Need help?  I can help you on your fitness and nutrition journey!  Message me now!

Thursday, November 7, 2013

Transformation Thursday: Mica

Tired of losing weight just to gain it back? Let me help you. I am a coach and I run challenge groups that support, motivate and encourage you as you reach for your goals!!!
Mica B. found the support she needed to make a permanent lifestyle change with her Coach and her ChallengeGroup, AND she won $500 in the Beachbody Challenge.


Here’s her story:
Over the years, I tried a number of different diets. But each one followed the same pattern: I’d lose weight in the beginning, but without fail, bad eating habits would creep back in and I’d gain the weight (and usually more) right back. My biggest problem was my bad back—I had a herniated disk. I used every excuse for not exercising…“I didn’t have time,” “the weather was bad,” you name it. I hated the way I looked. I was ashamed, embarrassed, and extremely unhappy with myself.
So finally, I went online to find someone who could give me the extra support I needed. I came across Team Beachbody and connected with my Coach, Erin. Her Challenge Group was a real life saver. Even when I was struggling, I wouldn’t let myself quit because I had to keep up with my friends. They pushed me, inspired me, and kept me on track. Their help and encouragement was awesome. And Shakeology was a big help, too—it totally cured my sweet tooth!
I started working out with Turbo Jam and immediately fell in love with Chalene and how much fun she made the workouts. I am officially a huge Chalene Johnson fan! So much, I moved to ChaLEAN Extreme and then tried TurboFire. The strength I’ve gained from these workouts is off the charts and I’ve seen a great deal of improvement with my herniated disk, too. As far as my figure goes, I’ve gone from a size 12 to a size 6 and lost almost 30 pounds!
I’m also much more active outdoors now. Before starting Beachbody programs, I had to sit down during rock climbing because of my back pain. Not anymore! Climbing. Hiking. Kayaking. Biking. All of these activities have become more enjoyable.
I actually look forward to working out and love the energy it gives me. I feel strong and don’t think I’ve ever had this much muscle tone—even in high school! The best part is I’m no longer self conscious in a short sleeved shirt and feel comfortable in my own skin again. I’m proud to say I’m in the best shape of my life!

Wednesday, November 6, 2013

Beachbody Spotlight: Get Real with Shaun T

These 2 healthy and energizing routines focus on cardio and strength training so you burn calories and build muscles; to help you build a lean, healthy body; and to give you the energy you need to juggle family, friends, school, and all the other stuff that you've got going on. Oh, yeah, and BTW . . . it's actually fun!
These 2 healthy and energizing routines focus on cardio and strength training so you burn calories and build muscles; to help you build a lean, healthy body; and to give you the energy you need to juggle family, friends, school, and all the other stuff that you've got going on. Oh, yeah, and BTW . . . it's actually fun!

Cardio. Get your body moving with this nonstop fast and fun workout! After a quick warm-up, you'll be moving, sweating, and burning calories. Lots of variations for different fitness levels, and great music, too! (23 minutes)

Strength. This strength and conditioning workout will give you strong muscles and a leaner, healthier body. Improve your strength, speed, balance, and agility with these easy-to-follow moves. (27 minutes)

Plus 3 FREE Bonuses! Healthy snack ideas for when you're on the go! Handy guide to reading nutrition labels. Wall calendar to keep track of your fitness and eating goals.

Get Real with Shaun T currently retails for $19.95. You can get yours here www.beachbodycoach.com/MB5155 (Search under ‘more programs’ within the fitness programs under the shop link).
 

Tuesday, November 5, 2013

Tell me Something Tuesday: Do you prefer cats or dogs?


I grew up a dog lover and was never really around cats. When I got married, we inherited some cats. I do like that cats are more independent and that I don't have to walk them or let them out to do their business. Now I have to clean up and take care of 4 kids. I am to a point in my life where I would be OK to NOT have any pets.

So, dogs are great (except the kind that jump up on you - I HATE that), and cats are great. I would say I enjoy them equally.

How about you?
Tell me Something Tuesday: Do you prefer cats or dogs?

I grew up a dog lover and was never really around cats. When I got married, we inherited some cats. I do like that cats are more independent and that I don't have to walk them or let them out to do their business.  Now I have to clean up and take care of 4 kids. I am to a point in my life where I would be OK to NOT have any pets.

So, dogs are great (except the kind that jump up on you - I HATE that), and cats are great. I would say I enjoy them equally.

How about you?

Monday, November 4, 2013

BAKED MOZZARELLA CHICKEN ROLLS

I stole this recipe from my friend Jen! Don't they look AMAZing?!?!?
 I stole this recipe from my friend Jen!  Don't they look AMAZing?!?!?

BAKED MOZZARELLA CHICKEN ROLLS

INGREDIENTS
2 lbs. boneless skinless chicken breasts (8 4-ounce pieces)
1 cup whole wheat Italian style bread crumbs (Panko OK)
6 tablespoons grated Parmesan cheese, divided
5 ounces fresh baby spinach
1 clove minced garlic and olive oil for sauteeing
½ cup part-skim ricotta cheese
⅓ cup beaten egg whites (I used something similar to Egg Beaters)
3 ounces fresh mozzarella cheese, thinly sliced
1 cup marinara sauce
fresh basil for topping

INSTRUCTIONS
Prep the chicken: Cut the chicken into 8 pieces and pound the pieces until they are thin (for quick cooking) and have expanded in surface area (for more filling). Place the breadcrumbs in a shallow bowl with 2 tablespoons of Parmesan cheese and set aside.
Prep the filling: Chop the spinach and sautee it with the garlic and just a drizzle of olive oil for 2-3 minutes or until just barely wilted. Combine the sauteed spinach with the ricotta, Parmesan cheese, and 2-3 tablespoons of the egg whites. Place the remaining egg whites in a separate shallow bowl and set aside.
Assemble the chicken: Oil the bottom of a large baking dish and preheat the oven to 450 degrees. Place one piece of chicken on a flat working surface. Put a spoonful of ricotta-spinach filling right in the middle and roll the chicken up so that the edges meet to form a “seam”. Dip the entire chicken roll in egg whites, and then roll it in the breadcrumbs. Place in a baking dish, seam side down. Repeat for the remaining 7 pieces of chicken. Bake for 25 minutes.
Finishing touches: After 25 minutes, the chicken should be cooked through (white on the inside) and browned on the top. Cover the chicken with the marinara sauce and slices of fresh Mozzarella. Bake for another 3-5 minutes or until cheese is melting. Sprinkle with fresh basil.
NOTES
Don’t try to cram all the pieces too close together because if the sides are touching each other, they won’t get crispy. Leaving a little space between each piece allows the breadcrumbs to bake, brown, and crispify perfectly.
BAKED MOZZARELLA CHICKEN ROLLS
INGREDIENTS
2 lbs. boneless skinless chicken breasts (8 4-ounce pieces)
1 cup whole wheat Italian style bread crumbs (Panko OK)
6 tablespoons grated Parmesan cheese, divided
5 ounces fresh baby spinach
1 clove minced garlic and olive oil for sauteeing
½ cup part-skim ricotta cheese
⅓ cup beaten egg whites (I used something similar to Egg Beaters)
3 ounces fresh mozzarella cheese, thinly sliced
1 cup marinara sauce
fresh basil for topping

INSTRUCTIONS
Prep the chicken: Cut the chicken into 8 pieces and pound the pieces until they are thin (for quick cooking) and have expanded in surface area (for more filling). Place the breadcrumbs in a shallow bowl with 2 tablespoons of Parmesan cheese and set aside.
Prep the filling: Chop the spinach and sautee it with the garlic and just a drizzle of olive oil for 2-3 minutes or until just barely wilted. Combine the sauteed spinach with the ricotta, Parmesan cheese, and 2-3 tablespoons of the egg whites. Place the remaining egg whites in a separate shallow bowl and set aside.
Assemble the chicken: Oil the bottom of a large baking dish and preheat the oven to 450 degrees. Place one piece of chicken on a flat working surface. Put a spoonful of ricotta-spinach filling right in the middle and roll the chicken up so that the edges meet to form a “seam”. Dip the entire chicken roll in egg whites, and then roll it in the breadcrumbs. Place in a baking dish, seam side down. Repeat for the remaining 7 pieces of chicken. Bake for 25 minutes.
Finishing touches: After 25 minutes, the chicken should be cooked through (white on the inside) and browned on the top. Cover the chicken with the marinara sauce and slices of fresh Mozzarella. Bake for another 3-5 minutes or until cheese is melting. Sprinkle with fresh basil.
NOTES
Don’t try to cram all the pieces too close together because if the sides are touching each other, they won’t get crispy. Leaving a little space between each piece allows the breadcrumbs to bake, brown, and crispify perfectly.

Sunday, November 3, 2013

Calories in your drinks

We know that not all calories are the same, but did you ever consider that what you drink could be carrying just as many calories as what you eat?!?

We know that not all calories are the same, but did you ever consider that what you drink could be carrying just as many calories as what you eat?!?

Saturday, November 2, 2013

Food Cravings?

Food Cravings often indicate that something is missing from your diet.  Knowing WHY you crave the foods that you do could be the best way to avoid your cravings.

Friday, November 1, 2013

Survey time

What would be harder for you to say NO to: dessert or wine?

Totally wine for me!!
https://scontent-a-lga.xx.fbcdn.net/hphotos-ash3/548457_559324784133732_628592278_n.jpg

Thursday, October 31, 2013

Transformation Thursday: Jennifer

Transformation Thursday: Jennifer F. lost 32 pounds and won $500 using Turbofire and Shakeology.



Here is Jennifer's story: I’ve been overweight my whole life. As a kid I was constantly teased and called names like “chubby cheeks.” Unlike other kids I grew up with, I never outgrew my “pudge” (as I like to call it). In college I was fortunate enough to not gain the “freshman fifteen” but ate on a budget and over time my weight continued to rise. I refused to put on a bathing suit, dress up to go out, or buy clothes. And while I hated being overweight, I didn’t ever do anything about it. I never worked out and pretty much only ate fast food and drank diet pop, so it shouldn’t be a surprise that I eventually ballooned up to 183 pounds.

At a recent physical I got some very unsettling news. My weight was at an all-time high, and if I didn't start making changes soon, my doctor was going to put me on meds for high cholesterol and triglycerides. There was no way I was going to let that happen at such a young age. I’m an adult. I’m in charge of me. And it was finally time to take control of my health once and for all. And to help me not quit, I signed up for a Challenge Group.

I chose TurboFire because I'd already done Turbo Jam and fell in love with Chalene Johnson. The HIIT training combined with the sculpting, toning, and stretching was especially appealing to me because I just began playing ice hockey as a goalie in the fall of 2012. I figured TurboFire would be the most fun way to get in shape, plus I knew she'd have awesome music. I love TurboFire’s variety of workouts including the EZ modes and "New to Class" features. And right when you think you can't do any more, Chalene shouts out: “Guess what? You’re not tired!” or “You’re getting your second wind!”

Not only have I seen physical changes through my progress photos (so glad I took them) but I can feel the difference in how my clothes fit. And when I put my hands on my hips I love the fact that my love handles have significantly shrunk. I'm so proud of myself for making it to day 90 despite some health and emotional challenges. My eating habits have significantly improved, my self-esteem is so much higher, and it feels great when I get compliments from others.

I haven't been this weight in at least 5 years, and have never been more motivated to lead a healthy lifestyle while encouraging others to do the same. I believe that I can achieve great things and create the healthy and fit body, mind, and soul that I desire—and more importantly, deserve. Beachbody has given me the tools, support, and accountability I struggled to find for so many years, and what a difference that has made. I love my coaching team and my new friends, and I know they'll be there every step of the way moving forward. Look out world, I’m ready to take the next step in my weight loss journey, and there's no one or nothing that can stop me!