Friday, February 28, 2014

March Madness 15 Day Fitness Challenge!!

Are you ready for some March Fitness Madness? Then join my 15 Day Fitness Challenge! Starts TOMORROW, March 1st!!!

If you haven't done my 15 Day Fitness Challenge before, it is simple 30 minutes of exercise a day for 15 days in a row. Your choice of exercise. It is all FREE and on Facebook (you must be on Facebook to participate)! It is always more fun to workout with a friend, so invite your friends to join too!!

Interested? Comment below or message me!!!

**The Challenge is open to EVERYONE, regardless of your fitness level. My goal is to help get you moving and help make exercise as a habit in your daily routine!
 www.FB.com/journeymelissablair 

Thursday, February 27, 2014

Transformation Thursday: Jeffrey

Transformation Thursday: WOW!!! Check Jeffrey out! Jeffrey Lost 35 pounds and GOT RIPPED! 


Check out Jeffrey's story here, http://bit.ly/1fu54ol


Photo: Transformation Thursday:  WOW!!!  Check Jeffrey out!  Jeffrey Lost 35 pounds and GOT RIPPED!   No, this isn't my husband Jeffrey (although  I am thinking with his T25 Regimen, it could be ;) ).  

Check out Jeffrey's story here,  http://bit.ly/1fu54ol

Wednesday, February 26, 2014

Workout Wednesday

This exercise might remind you of Jane Fonda's workout videos from the '80s, but it's been a staple of the Pilates mat repertoire for decades. Since the knee is straight, you work all the muscles of the inner thigh group.

*Lying on your side, lengthen your bottom leg and cross your top leg over it. Rest either your knee or foot on the floor. Prop your head up with your hand or rest your head on your arm.
*As you exhale, lift your bottom leg up, and inhale as you lower it back down. Your torso should stay still while you do this.
*Do 10 reps, then repeat on the other side.



Photo: Workout Wednesday:  This exercise might remind you of Jane Fonda's workout videos from the '80s, but it's been a staple of the Pilates mat repertoire for decades. Since the knee is straight, you work all the muscles of the inner thigh group.

*Lying on your side, lengthen your bottom leg and cross your top leg over it. Rest either your knee or foot on the floor. Prop your head up with your hand or rest your head on your arm.
*As you exhale, lift your bottom leg up, and inhale as you lower it back down. Your torso should stay still while you do this.
*Do 10 reps, then repeat on the other side.

Thank you Pinterest and Fitsugar for this workout idea! 

Thank you Pinterest and Fitsugar for this workout idea!

Tuesday, February 25, 2014

Strawberry Lemonade Shakeology

Good Morning!! Since I usually drink my Shakeology for breakfast, I thought it would be great to start today off with a new Shakeology recipe!! Using the NEWEST Shakeology Flavor, Strawberry!!!

Strawberry Lemonade Shakeology:
- 1 serving Strawberry Shakeology
- 2 T. fresh lemon juice
- 1 tsp. pure maple syrup
- water (at least 1 cup) and ice

Blend well in a blender or shaker cup.


Photo: Good Morning!!  Since I usually drink my Shakeology for breakfast, I thought it would be great to start today off with a new Shakeology recipe!!  Using the NEWEST Shakeology Flavor, Strawberry!!!  

Strawberry Lemonade Shakeology:
- 1 serving Strawberry Shakeology
- 2 T. fresh lemon juice
- 1 tsp. pure maple syrup
- water (at least 1 cup) and ice

Blend well in a blender or shaker cup.

Monday, February 24, 2014

A little humor for Monday

Photo: If only, right?  However, there is NO magic pill.  Good old fashioned hard work will help you reach your fitness goals.  YOU CAN DO IT!!!


If only, right? However, there is NO magic pill. Good old fashioned hard work will help 

you reach your fitness goals. YOU CAN DO IT!!!

Sunday, February 23, 2014

Words of wisdom from Tony Horton

“Do NOT say you “can’t”! You can say, “I don’t want to”. You can say, “I’m not willing to put forth the effort”. But DO NOT say you CAN’T! ” – Tony Horton

Photo: “Do NOT say you “can’t”! You can say, “I don’t want to”. You can say, “I’m not willing to put forth the effort”. But DO NOT say you CAN’T! ” – Tony Horton

#tonyhorton #dontsayicant

Saturday, February 22, 2014

Goal Jar

What a clever idea!!! I would definitely use this with "potential spending money" instead of marbles ...then I could go out and buy new clothes when I reach my goal!

Photo: What a clever idea!!!  I would definitely use this with "potential spending money" instead of marbles ;) ...then I could go out and buy new clothes when I reach my goal!

Friday, February 21, 2014

Baked Tempeh

I just spent the past 21 Days doing Beachbody's Ultimate Reset.  More details and results to come in a later post.  The Ultimate Reset I am doing is taking me into the world of Vegan foods because they are so good for your system...and I kinda like it.  I am so new to this vegetarian/vegan stuff. I am a girl who definitely likes her steak and chicken!  This program gave me the opportunity to try tempeh. Tempeh is made from cooked and slightly fermented soybeans and formed into a patty, similar to a very firm veggie burger (I know that SOUNDS gross). You can find tempeh in the refrigerated vegan/organic section of your grocery, next to the tofu. I made mine using the recipe below, and it gave the tempeh a bacon like flavor. I used the tempeh in my Nori rolls (another recipe from the reset), but it is also amazing by itself!
~~~~~~~~~~~~~~~~~~~~
Photo: I am so new to this vegetarian/vegan stuff.  I am a girl who definitely likes her steak and chicken!  However, the Ultimate Reset I am doing is taking me into the world of Vegan foods because they are so good for your system...and I kinda like it.  Yesterday, I had the opportunity to try tempeh.  Tempeh is made from cooked and slightly fermented soybeans and formed into a patty, similar to a very firm veggie burger (I know that SOUNDS gross).  You can find tempeh in the refrigerated vegan/organic section of your grocery, next to the tofu.  I made mine using the recipe below, and it gave the tempeh a bacon like flavor.  I used the tempeh in my Nori rolls, but it would be amazing by itself....maybe with eggs for breakfast :)  YUMMY!!!!
~~~~~~~~~~~~~~~~~~~~

Baked Tempeh
Ingredients:
    2 Tbsp. apple cider vinegar
    2 Tbsp. Bragg Liquid Aminos
    1½ tsp. sesame oil
    1½ tsp. 100% pure organic maple syrup
    ½ clove garlic, chopped
    4 oz. tempeh, cut into ½-inch strips

Directions:
    Combine vinegar, Bragg Liquid Aminos, oil, maple syrup, and garlic in a small bowl; mix well.  Place marinade in a shallow dish; place tempeh in dish and turn several times to coat well on all sides. Marinate for 1 hour, covered, in refrigerator, turning once after 30 minutes.  Preheat oven to 350° F.  Bake for 10 to 15 minutes. Turn over and bake for 10 to 15 minutes more, or until golden brown.

Nutrition:
    Calories: 319
    Total Fat: 16 g
    Saturated Fat: 3 g
    Cholesterol: 0 mg
    Sodium: 1,480 mg
    Carbohydrate: 20 g
    Fiber: 3 g
    Sugar: 7 g
    Protein: 26 g
Baked Tempeh
Ingredients:
2 Tbsp. apple cider vinegar
2 Tbsp. Bragg Liquid Aminos
1½ tsp. sesame oil
1½ tsp. 100% pure organic maple syrup
½ clove garlic, chopped
4 oz. tempeh, cut into ½-inch strips

Directions:
Combine vinegar, Bragg Liquid Aminos, oil, maple syrup, and garlic in a small bowl; mix well. Place marinade in a shallow dish; place tempeh in dish and turn several times to coat well on all sides. Marinate for 1 hour, covered, in refrigerator, turning once after 30 minutes. Preheat oven to 350° F. Bake for 10 to 15 minutes. Turn over and bake for 10 to 15 minutes more, or until golden brown.

Nutrition:
Calories: 319
Total Fat: 16 g
Saturated Fat: 3 g
Cholesterol: 0 mg
Sodium: 1,480 mg
Carbohydrate: 20 g
Fiber: 3 g
Sugar: 7 g
Protein: 26 g


#bakedtempeh #vegan #healthyeating #ultimatereset

Thursday, February 20, 2014

Mint Chocolate Truffles.

 A healthier way to get your sweet fix!
 ~~~~~~~
Ingredients:
5 oz. dark chocolate, 70% cocoa or higher, finely chopped
1 Tbsp. coconut oil
½ cup lite coconut milk
½ tsp. pure mint extract (or pure vanilla extract)
1/3 cup unsweetened cocoa

Preparation:
1. Place chocolate, coconut oil, and mint extract in a small bowl; mix well. Set aside.
2. Bring coconut milk to a gentle boil in small saucepan over medium heat.
3. Add coconut milk to chocolate mixture; Whisk gently until combined.
4. Place chocolate mixture, covered, in refrigerator for at least 4 hours or overnight.
5. Using a melon baller or spoon, scoop out 1 Tbsp. of chocolate mixture. Roll into a ball. Roll in cocoa powder until evenly coated. Repeat steps five and six until there are twelve truffles.
6. Store in refrigerator for up to one week or in freezer for three months.

Calories: 98
Fat: 7 g
Saturated Fat: 4 g
Cholesterol: 0 mg
Sodium: 4 mg
Carbohydrate: 7 g
Fiber: 2 g
Sugar: 3 g
Protein: 1 g

#recipe #healthyeating

Wednesday, February 19, 2014

#WorkoutWednesday

 Do each exercise at high intensity for 30 seconds. Followed by a 10 minute rest, if needed. Repeat entire circuit up to 3 times.
  
 
**Follow me on Pinterest for lots of great workouts like this one!  Just type MB5155 in the search pinners box! 

Tuesday, February 18, 2014

Healthy Challenge of the Week

Because making one small change at a time can greatly improve your overall health, I am starting #HealthyChallengeoftheWeek'.

This week's challenge: More fruits and veggies!

 
 Fruits and vegetables are low in calories and high in vitamins, minerals, phytochemicals, and fiber.

Eating Fruits and veggies:
*reduces chances of developing cataract or macular degeneration
*may kill free radicals generated by sunlight, cigarette smoke, air pollution, infection, and metabolism
*provide fewer calories for the equivalent volume of processed foods; a diet high in these ingredients helps people maintain a healthy weight. In English = fruits and veggies make you feel full faster
*can lower the risk of cancers of the esophagus, stomach and lung, and possibly reduces the risk of cancers of the mouth, pharynx, colon-rectum, larynx, kidney, and urinary bladder

Saturday, February 15, 2014

Healthier Zucchini Bread

A healthier take on zucchini bread...Yes please!!!
 
 
 ~~~~~~~~~~~~~~~~
Ingredients:
Nonstick cooking spray
6 large egg whites
¼ cup melted coconut oil
½ cup unsweetened applesauce
1/3 cup sugar
2 tsp. vanilla extract
¾ cups all-purpose flour
1¾ cups whole wheat flour
1 tsp. baking powder
1 tsp. baking soda
¾ tsp. sea salt
3 tsp. ground cinnamon
2½ cups grated zucchini
½ cup chopped raw walnuts

Preparation:
1. Preheat oven to 350° F.
2. Lightly coat two 9 x 5-inch loaf pans with spray.
3. Combine egg whites, oil, applesauce, sugar, and extract in a large bowl. Set aside.
4. Combine all-purpose flour, whole wheat flour, baking powder, baking soda, salt, and cinnamon in a medium bowl; mix well.
5. Add flour mixture to egg mixture; mix until just blended.
6. Fold in zucchini and walnuts; mix until just blended.
7. Divide batter evenly between the two pans.
8. Bake for 45 to 50 minutes, or until golden brown and tester inserted into the center comes out clean.
9. Cool bread in pans for 5 to 10 minutes, remove from pans and transfer to rack; cool completely.

Tip: Leftover slices can be wrapped individually and stored in the freezer for future meals.

Calories: 121
Fat: 5g
Saturated Fat: 3g
Cholesterol: 0g
Sodium: 191mg
Carbs: 17g
Fiber: 2g
Sugars: 5g
Protein: 4g

#recipe #healthyeating

Friday, February 14, 2014

Shakeology oatmeal

Did you know that you don't have to drink #Shakeology? Some days, I like to take a good old fashioned bowl of plain oatmeal, and add a 1/2 scoop of my favorite flavor of Shakeology for flavor! So simple, filling and I get my dense dose of superfood nutrition for the day too!
 
 
 

Thursday, February 13, 2014

Laundry Detergent

This is totally off the topic of health and fitness, but I wanted to share anyway (it is always good to have household tips). 

Does anyone else out there make their own laundry detergent?

I started making my own about 4 years ago, and I will NEVER go back!! I spend about $10 for all of the ingredients I need to make laundry detergent for an entire year. I am sharing the liquid laundry detergent recipe that I use, but there are tons available out there (for both liquid and powder detergents). When I make the recipe below, one batch lasts about 4-5 months for this family of 6. Oh, and we have a HE front loader
 

~~~~~~~~~~~~~~

Ingredients:
-1 Fels Naptha soap bar (any bar soap will work, so if you have a scent preference, use your favorite)
-1 cup washing soda
-1/2 cup borax

Instructions:
Grate the soap bar into a small saucepan. Cover with hot water. Cook over medium-low heat, stirring continually, until the soap completely dissolves.

Put washing soda and borax in a 5-gallon bucket. Pour in the hot, melted soap mixture. Stir well, until all the powder is dissolved. Fill the bucket to the top with more hot tap water. Stir, cover securely, and let set overnight. The next morning, stir the mixture. Mix equal amounts of soap concentrate and water in a smaller laundry-detergent dispenser or container. Shake before using.

For top-loading machines: Use 1 cup of the soap mixture per load.

For front-loading machines: Use 1/2 cup per load.

Wednesday, February 12, 2014

#QuickPoll

So, I love living in Ohio because I do get to experience all 4 seasons. BUT, I really dislike the extremes!!!

My question for you: It's winter in Ohio. If you had to chose (and these are the only choices), would you pick the cold temps or the snow?


Tuesday, February 11, 2014

Healthy Challenge of the Week

Because making one small change at a time can greatly improve your overall health, I am starting #HealthyChallengeoftheWeek

This week's challenge: #Halfitup Half it up! 






Don't give up your favorites completely. Nobody wants to feel DEPRIVED!!! If there is a favorite food that you absolutely don't want to give up, try to half it up! You don't have to eat rice cakes and drink water all the time.

Suppose you are going out to dinner to celebrate your BFF's birthday. You don't want to stray from your healthy eating plan, but there is BIRTHDAY CAKE. If you really want a piece of that birthday cake, then HAVE IT!!! But don't have a full slice, go for just 1/2 a slice. Be sure to ENJOY every minute of it!

Can't give up that daily soda habit? The just cut back! Drink 1/2 the can a day, instead of the whole can.

Whatever your "splurge" is, try to do only 1/2. If you Half it up, then you won't feel deprived for missing out OR guilty for falling off track!!

Monday, February 10, 2014

#MondayMotivation

How true is this? Remember to live your life for YOU, not to overcome someone else's obstacles!

Photo: How true is this?  Remember to live your life for YOU, not to overcome someone else's obstacles!

Sunday, February 9, 2014

#FindYourPath

Do you ever have those times in your life where you are so ready for a change that you absorb all the information that you can get as if you were a sponge? That is been me lately. I am now blessed with a huge support system of people that have helped me along my weight loss journey. That wasn't always the case. there were times when my journey was down right hard. Now I am doing all I can to help others to know they do not have to do this alone! I am here to help! I have spent the past few weeks listening to so many motivating people share with me their stories. If you need support, or if you have extra support you want to provide to others, message me now and I will help you get started!!


www.beachbodycoach.com/mb5155

Saturday, February 8, 2014

D I E T

I have a better idea....Don't go on a #diet, HAVE a diet! What's the difference? Going on a diet implies that you will someday go off the diet. HAVING a diet suggests that it is part of your lifestyle and something that is a natural habit in your life.

Photo: I have a better idea....Don't go on a diet, HAVE a diet!  What's the difference?  Going on a diet implies that you will someday go off the diet.  HAVING a diet suggests that it is part of your lifestyle and something that is a natural habit in your life.

Friday, February 7, 2014

Quick Poll

Quick Poll: Chocolate, Vanilla or Strawberry? What's your favorite?

Wednesday, February 5, 2014

How can you tell if your workout is challenging?

What indicators are there to let you know if you are benefiting from YOUR workout plan?

 

 1. Did I break a sweat (or at least get really warm)? The sweat test tells you if you’re revving up your body’s metabolism and pushing it to do more than it’s used to doing. You don’t need to be dripping in perspiration (in fact, this is likely a sign that you’re working way too hard, unless you’re doing hot yoga!). Some people tell me that they just don’t sweat. What I’ve found is that some people sweat a bit less than others, but the amount of sweat is almost always directly related to the intensity of the workout.

2. Did it feel challenging and fun? When you find an activity you enjoy and you exercise “hard, but not too hard,” you finish with a sense of accomplishment and look forward to doing it again. If you have trouble pacing yourself, try an instructor-led exercise class (that matches your fitness level, of course) where the instructor sets the intensity. If you’re into gadgets, set a heart rate monitor to beep if your heart rate gets too high or too low.

3. Do I feel energized now that I’ve finished? By the time you’ve stretched, cooled down, showered and had some water, you should feel fantastic and be walking with a spring in your step. If you feel exhausted and are calculating how you can squeeze a nap into your agenda, you’ve driven yourself too hard!

Need help finding a good workout for YOU? Message me and I can help!

Tuesday, February 4, 2014

My favorite go to Shakeology recipe:


1 scoop Vegan Chocolate #Shakeology
1/2 cup almond milk
1/2 banana
1/2 cup berries (whatever I have on hand)
ice and water

Blend well in a blender and enjoy!!!
 
Photo: My favorite go to  Shakeology recipe:

1 scoop Vegan Chocolate Shakeology
1/2 cup almond milk
1/2 banana
1/2 cup berries (whatever I have on hand)
ice and water

Blend well in a blender and enjoy!!!

Monday, February 3, 2014

The 21 Day Fix is here!!!!

Are you ready to restart, refocus and get back to the basics?

If you are like me, then your holiday eating habits spilled over into the new year (even though we all made that resolution to eat better). Now is the time to nip that bad habit in the bud! JOIN ME for the 21 Day Fix! A BRAND NEW nutrition and workout program!! For 21 days you will focus on a variety of 30 minute workouts, and an easy, portion controlled mean plan (foods are NOT off limits...if it fits, you can eat it). AND the program is repeatable until you reach your goals!

I am starting my FIX on February 24th, along with some of my fitness friends. We will be creating a support/motivation group on Facebook to help keep ourselves focused. I invite you to join us!!! Comment below, or message me, if you would like more information!
www.teambeachbody.com/shop/-/shopping/BCP21D160?referringRepID=263743
 

You Gotta do SOMETHING

You know you need to make changes, if you want to see changes!
Photo: You know you need to make changes, if you want to see changes!

Sunday, February 2, 2014

Healthy Challenge of the week

This week's challenge: Exercise 30 minutes a day 5 days this week

~~~~~
Many think that exercise is just for weight loss and using it to get rid of some body fat but losing weight shouldn't be the only reason you should exercise. Exercising regularly benefits your whole body - physically and emotionally.

Outside of the aesthetic reasons people engage in exercise, there are many other overlooked health benefits that are critical to improving quality of life and long-term health.

Daily activity that is 30 minutes in duration, completed in one session, 2 fifteen minute bouts, or 3 ten minute bouts has numerous benefits outside of weight loss and improved appearance.

10 REASONS YOU SHOULD BE EXERCISING 30 MINUTES EVERY DAY

If everyone walked for 30 minutes daily between 3-4 miles per hour it would:

1. Improves your Cardiovascular Health
2. Combat Chronic Diseases - Reduce the risk of type II diabetes by 58% if persons at high risk
3. More exercise means more energy - Having 30 minutes of exercise may not seem much to people, but you may be surprised how effective a 30-minute workout can be. For a quick 30-minute exercise, people end up feeling more energized throughout the day, and even until the evening. The more a person improves his or her stamina and strength, the more he or she finds it easy to do tasks every day. Even climbing stairs and carrying groceries would seem like a simple task after 30 minutes of frequent exercise.
4. Ward off viral illnesses - Exercise activates your immune system.
5. Reduces the Risk of Cancer - Reduce risk of breast cancer by 20% in white and African American women. Reduce mortality with patients who have been diagnosed with breast cancer by 25%. Also, it can reduce the risk of pancreatic cancer among overweight adults
6. Improve Your Brain Power - One of the effects of exercise is that it increases the levels of serotonin in the brain. This increase leads to improved clarity and mental function as well as improves your productivity
7. Live longer - Studies show that people who participate in regular aerobic exercise live longer than those who don't exercise regularly.
8. Improves your Mood - Exercise releases endorphins which promotes feelings of happiness and combats feelings of depression and anxiety.
9. Walking helps alleviate symptoms of depression
10. Weight Management - Decrease overall bodyweight and percent of body fat

Exercising for thirty minutes straight, in two 15-minute bouts, or three 10-minute bouts everyday is a small price to pay for improving your health, reducing your risk of chronic disease, obesity and maintaining a high quality of life.