Thursday, July 31, 2014

Do you eat breakfast?

Breakfast is so important to jump starting your metabolism!  I love this easy breakfast of gluten free Cream of rice cereal, sweetened with honey and cinnamon.  Then top with apple slices and walnuts.  


Tuesday, July 29, 2014

Good friends = good support

Surround yourself with positive people and inspiring messages. Here’s a start. Look at transformation videos at www.beachbodycoach.com/mb5155 and for inspiration from people just like you. 

If you don't have positive people in your life, message me and I will be there to support you!

Sunday, July 27, 2014

3 Day Refresh results

Oh WOW!!! I am super excited to share my 3 Day Refresh results with you! 
I never get these kind of results from any program anymore - mostly because I already eat pretty healthy. So, I'm pretty stoked about these!! I'm not bloated, I have lots of energy, Ive been sleeping great, and I'm not craving junk food today. In all honesty, I did get back from a mini vacation on Tuesday, and was definitely retaining water. I just didn't realize how much that it affected my body. I'm sure much of my weight loss was water weight, but I'm not complaining. This was a perfect post vacation get back on track plan.
What a great program to kick start your weight loss, or help you to get back on track with healthy eating!! If you are interested in trying it yourself, message me and I will help you get started!


#kickstartweightloss #3dayrefresh
www.beachbodycoach.com/mb5155

Friday, July 25, 2014

3 Day Refresh - Day 2

Today was fantastic!  I was not hungry, had tons of energy, and the caffeine headache and fatigue was gone!  

Thursday, July 24, 2014

3 Day Refresh - Day 1

My eating has gotten off track and it needed to refocus, so I decided to try the new 3 Day Refresh.  

Day 1 of my 3 day refresh is in the books! 
Breakfast - shakeology, watermelon
Mid morning - fiber sweep (not pictured)
Lunch - Vanilla Fresh drink, cherries, peppers and hummus
Snack - tomato and 1/4 avocado
Late afternoon herbal tea 
Dinner - Vanilla Fresh drink, Moroccan carrot salad 

Thoughts - I'm not at all hungry, even though it doesn't look like I have has much to eat today. The vanilla fresh drink is very filling!! I've been tired all day, but I also just got back from a mini vacation, so the tiredness is likely related to that. I can already feel the bloating in my belly going down. So far, so good.

Interested I learning more? Message me, or visit www.3dayrefresh.com/mb5155. 

#3dayrefresh

Wednesday, July 23, 2014

Fluffy Pumpkin Flax Pancakes

It's OK to have pancakes for breakfast! Give this healthier version a try!

 
Fluffy Pumpkin Flax Pancakes
Ingredients:
½ cup + 2 tbsp. Old Fashioned Rolled Oats
¾ cup All-Purpose Flour
2 tbsp. Light Brown Sugar
2 tbsp. Flaxseed Meal
2 tsp. baking powder
¼ tsp. salt
1 tsp. Ground Saigon Cinnamon
¼ tsp. Ground Nutmeg
1/8 tsp. ground ginger
1/8 tsp. cloves
1 cup Unsweetened Almond Milk
½ cup Pumpkin
1 Egg
2 tbsp. Unsalted Butter, melted
1 tsp. Vanilla Extract
¼ cup Semisweet Chocolate Chips (optional)
Canola Oil Spray

Directions:
In a food processor or blender, blend oats until they reach the consistency of flour. In a large bowl, combine ground oats, flour, brown sugar, flaxseed, baking powder, salt, cinnamon, nutmeg, ginger and cloves. Stir to combine. In a medium bowl, whisk together the almond milk, pumpkin, egg, butter and vanilla. Pour wet ingredient into dry and whisk to combine. Do not over-mix. Fold in optional chocolate chips. Heat a pan or griddle to medium. Spray with canola oil spray. Using a ¼ cup measure, drop batter onto skillet. Cook for a few minutes or until golden brown, then flip and cook for another 2-3 minutes on the other side. Repeat with remaining batter, spraying pan in between batches. Serve warm with butter and maple syrup.

Tuesday, July 22, 2014

Coconut oil

Have you heard about coconut oil? It is all the rage right now!! Did you ever wonder why? This stuff is AWESOME!!! It is great for increasing your metabolism, moisturizing your skin and hair, killing bacteria in your mouth, use it as a substitute for butter, and it tastes great in your food! It is a healthy fat, and can even help lower your cholesterol and lose weight! I LOVE coconut oil, and use it for so many things around my house.

Sunday, July 20, 2014

What is Coaching?

I LOVE that I have FINALLY found what I was meant to do after being a stay at home mom for 11 years! It is so rewarding to set goals, achieve them, and genuinely help people in the process! My coaching team is growing and I want you to be part of it...If getting paid to work out and help others become healthy sounds appealing to you, then let's talk! If you are wondering how you can morph your fitness hobby into a career, let's talk!

Saturday, July 19, 2014

Water

Water is a HUGE part of ANY healthy eating plan!



FACTS:
Water makes up more than two thirds of human body weight, and without water, we would die in a few days. The human brain is made up of 95% water, blood is 82% and lungs 90%. A mere 2% drop in our body's water supply can trigger signs of dehydration: fuzzy short-term memory, trouble with basic math, and difficulty focusing on smaller print, such as a computer screen. (Are you having trouble reading this? Drink up!). Mild dehydration is also one of the most common causes of daytime fatigue. An estimated seventy-five percent of Americans have mild, chronic dehydration. Pretty scary statistic for a developed country where water is readily available through the tap or bottle water.

Water is important to the mechanics of the human body. The body cannot work without it, just as a car cannot run without gas and oil. In fact, all the cell and organ functions that make up our entire anatomy and physiology depend on water for their functioning.Water is important to the mechanics of the human body. The body cannot work without it, just as a car cannot run without gas and oil. In fact, all the cell and organ functions that make up our entire anatomy and physiology depend on water for their functioning.Water is important to the mechanics of the human body. The body cannot work without it, just as a car cannot run without gas and oil. In fact, all the cell and organ functions that make up our entire anatomy and physiology depend on water for their functioning. Water is important to the mechanics of the human body. The body cannot work without it, just as a car cannot run without gas and oil. In fact, all the cell and organ functions that make up our entire anatomy and physiology depend on water for their functioning.

OK, so we know water is important, but how much should you drink. The formula is EASY!! Take your weight and divide it in half. The number you get is how many ounces of water you should drink EACH day!

Friday, July 18, 2014

Thursday, July 17, 2014

Do you use artificial sweetener?

 

Do you use artificial sweeteners, or drink beverages sweetened with artificial sweeteners? You might want to think twice about it!!! Is a zero calorie sweetener worth some of the common side effects - Headaches, fibromyalgia, anxiety, memory loss, arthritis, abdominal pain, nausea, depression, heart palpitations, irritable bowel syndrome, seizures, neurological disorders, vision problems, brain tumors and weight gain, mood problems, impairment of the liver and kidneys, hypoglycemia, muscle aches, diarrhea, bladder issues, skin irritation, dizziness, and inflammation
So, if artificial sweeteners aren't good, and sugar isn't good, then WHAT DO YOU DO? Try some NATURAL sweeteners....you know, the ones that come from nature, and are not created in a lab. Some of my favorites are raw honey, agave, maple syrup and stevia.

Wednesday, July 16, 2014

PiYo

STRENGTH and FLEXIBILITY are where it is at!!! I am really excited about this program!!! This program is designed to slim and sculpt the body, all while making it stronger and more flexible. Don't worry, it isn't ALL yoga and Pilates!!!

Over the past few months, I have been plagued with ankle and shoulder injuries. That makes it really tough to get my intense workouts in. I find myself doing a bunch of modifying, and while I am sweaty, I still want MORE out of my workout. Last month, I was on a conference call where Chalene Johnson (the creator of the new Piyo workout program), and she mentioned that she was having the same problem with injuries a few years ago. She did some research and discovered that as you get older, it is necessary to add more flexibility workouts to your routine to avoid injuries. BOOM...that is how the Piyo program came about.

PiYo is available NOW!!!  You can learn more about this amazing program here http://www.teambeachbody.com/shop/-/shopping/PiYobase?referringRepId=263743

 

Tuesday, July 15, 2014

Greek Yogurt

Do you look for healthier substitutions? Try Greek yogurt next time you are cooking. Here is a handy chart to help you figure it all out

Monday, July 14, 2014

Be a coach!

Have you ever though that you might enjoy doing what I do on this page? Encouraging and motivation others and helping them achieve their fitness goals. Or perhaps you are interested in learning how to get 25% off of all Beachobdy products. I am planning a webinar or conference call to tell you more about What coaching is all about, and to answer questions. If you would be interested in learning more comment below, or send me a private message (on the right hand side of this page).


Sunday, July 13, 2014

Saturday, July 12, 2014

FROZEN FRUIT AND YOGURT ON A STICK!

FROZEN FRUIT AND YOGURT ON A STICK! Grapes, strawberries, bananas, blueberries...pick your fruit, fill up a long skewer, roll in your favorite yogurt and freeze!
for more healthy recipes, fitness tips and motivation, visit>> www.FB.com/journeymelissablair

Thursday, July 10, 2014

What are people saying about the 21 Day Fix?

Are you curious about the 21 Day Fix?  I posted this on my Facebook page last month, and I wanted to share here....

I LOVE, LOVE, LOVE getting messages like this. I received this one this morning about the 21 Day Fix....
"I'm coming back for round 2 because it works! I'm lazy. I hate measuring, weighing, counting, etc but 21 day fix did all the work for me. I just pick what food I want to eat! Plus I love the workouts!"
And, yes, it IS that simple!!! Want to know more? Comment "Me" below, and I will message you some info!

Tuesday, July 8, 2014

21 Day Fix

"Wow, you look fantastic! What have you been doing?"

Do you LOVE hearing those words? I know that I sure do! My response is ALWAYS, "It's simple, I eat right and I exercise daily". It really IS that simple! The hard part is finding an eating plan or exercise program that gets you excited and helps you stay focused!

Have you hear of the 21 Day Fix? This program is a perfect place to get started. 7 different 30 minute workouts that help target all areas of your body, and provide cardio, strength, stretch and flexibility. Plus an EASY portion control nutrition system! Include Shakeology in your plan, and get even better results! BONUS - if you purchase through me, I can provide you with great personal encouragement and support, plus additional group support! 



What are you waiting for? Message me now for more info!!

Sunday, July 6, 2014

Banana Honeymoon Shakeology

Oh yes please! I LOVE my Chocolate Shakeology! This recipe is so good that is like you are eating a cheat meal!!!

Saturday, July 5, 2014

Save on a gym membership!

How does a LIFETIME gym membership for less that $200 sound? It open 24 hours a day, 7 days a week, you get a personal coach, a variety of workouts that work for you and your schedule, a complementary nutrition plan, and a 30 day supply of the most nutritious meal replacement shake on the planet! AND you NEVER even have to leave your house!!! Talk about a fantastic investment in your health!!!

Workout DVD's can be a fantastic addition to your life!  Remember there is something for everyone!

Here is a pic of my home gym :)
www.beachbodycoach.com/mb5155



Want more info? Comment below or message me now!

Friday, July 4, 2014

Happy Independence Day!!

A few quick party tips written up by my coaching friend, Laura! 

Are you worried about falling off track BBQing over Independence Day weekend? These 6 BBQ tips can help to save you hundreds of calories and keep your health and fitness goals on track.

1. Use small plates:
Research clearly shows that people who choose smaller plates and utensils eat less without even noticing it. The difference can be as substantial as 50% fewer calories consumed, yet report the same level of fullness and satisfaction. Try using a plate from the kids or dessert table.

2. Eat slowly:
People who eat more slowly tend to eat fewer calories over the course of a meal. BBQs are a perfect opportunity to pace yourself as you mix and mingle with friends and family. The more you’re chatting, the less you’re eating.

3. Eat healthiest foods first:
If you are eating slowly and off small plates, you may as well fill up on the healthiest stuff first. Salads (the leafy kind, not those slathered w/mayo or other calorie dense additions) are a great place to start. Watery vegetables slow digestion and have very few calories. Try to choose something with oil and protein as well, because these will help you feel full sooner.

4. Skip the chips, crackers and bread:
Refined carbohydrates may taste good, but offer little satisfaction, loads of calories and dangerous insulin spikes. Do yourself a favor and save your calories for the real and unrefined foods. You don’t have to eat your burger without a bun, but pass on the pointless chips and other snacks that lure you when you’re not thinking.

5. Keep desserts Small:
The difference between a large slice of cake and a smaller slice of cake can be hundreds of calories. You don’t have to pass on dessert completely, but keep your portion sizes in check. If you are making the desserts consider a substitute for sugars and/or oils to save on calories, but keep the flavor; here are some links that might help:
http://greatist.com/health/30-sugar-substitutes-any-and-every-possible-situation
http://www.livestrong.com/article/435852-what-can-you-substitute-for-oil-while-baking-a-cake/

6. Think before you drink:
Are you planning on having a few drinks this weekend? The choices you make can really affect your weight loss goals. Think of this, one margarita can have 600-800 calories. If you were to have 3 of them, that is more calories than you should consume in an entire day. Try all natural fruit juice (use caution with those as well) instead of sugary drink mixes, substitute stevia or agave nectar with sugar and light beer. As always, drink lots of water and drink alcohol in moderation.
Derived from: http://summertomato.com/6-healthy-eating-tips-for-your-4th-of-july-bbq/

Thursday, July 3, 2014

Make wise choices

Did you know? If you REALLY want to eat something, I say go for it. BUT, just be aware of what you are doing.

Wednesday, July 2, 2014

Healthy Kids

You know your healthy choices are rubbing off on your family when your kids start asking you when they can do another workout with you. This afternoon we did 21 Day Fix Yoga Fix - per my kids request! Your kids will learn from your example, so set a good one!!!