Friday, October 31, 2014

Gooey Butterfinger Cupcakes

Take a tray of these to your Halloween party without the guilt! One cupcake is 127 calories--not far off from a mini candybar

Ingredients:
1 packet hot cocoa mix with 20 - 25 calories (like Swiss Miss Diet or Nestlé Fat Free)
1 3/4 cups moist-style devil's food cake mix
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
1/4 cup Jet-Puffed Marshmallow Creme
1 tsp. light soymilk or fat-free milk
1 standard-sized Butterfinger bar (2.1 oz.) or 3 Butterfinger Fun Size bars (about 2 inches long)

Directions:
Preheat oven to 350 degrees. Line a 12-cup muffin pan with foil baking cups, or spray it with nonstick spray.

In a glass, combine cocoa mix with 1/4 cup hot water and stir to dissolve. Transfer mixture to a large bowl, and add 3/4 cup cold water. Add cake mix and egg substitute. Whisk until smooth.

Evenly distribute mixture among the cups of the muffin pan. Bake until a toothpick inserted into the center of a cupcake comes out clean, 16 - 18 minutes. Let cool completely, about 10 minutes in the pan and 15 minutes out of the pan.

In a small bowl, thoroughly mix marshmallow creme with soymilk or milk. Drizzle over cupcakes. Crush candy bar(s) and sprinkle evenly over cupcakes. Enjoy!

MAKES 12 SERVINGS Adapted from Hungry Girl
1/12th of recipe (1 cupcake): 127 calories, 2.5g fat, 248mg sodium, 24g carbs, 1g fiber, 14g sugars, 2.5g protein

Be sure to "like" my page FB.com/journeymelissablair for more delicious and healthy recipes!!


 

Wednesday, October 29, 2014

Get rid of negativity!

This is so true!!! Don't believe me? If you feeling negative about everything, take a look around and see who you have been hanging out with.

Tuesday, October 28, 2014

Beachbody Military Discount

>>>Active Military or the Spouses of an Active Duty Military Member<<<<<<
This is for YOU!!! You can join ‪#‎Team‬ ‪#‎Beachbody‬ as a ‪#‎coach‬ for FREEEEEE. Your enrollment fee of $39.95 is waived and your monthly service fee of $15.95 is WAIVED too! Want to earn an income in this business? Or perhaps you JUST want the Coach discount of 25% all things Beachbody?! What a sweet deal!! I would love to have you on my team!!! Message me or comment below for more info!!
 


‪#‎supportourtroops‬ ‪#‎military‬ ‪#‎discount‬ ‪#‎armywife‬ ‪#‎armyhusband‬ ‪#‎militaryspouse‬ ‪#‎fitness‬

Monday, October 27, 2014

#21dayfix dinner

Steamed veggies and baked tilapia. ‪#‎21dayfix‬ approved. 2 green and 1 red. What are you having for dinner?

Sunday, October 26, 2014

Challenge your plank

Challenge your planks! Increase your strength and results with this little twist on the elbow plank.


Saturday, October 25, 2014

STOP giving up

Sound advice! The only way you can EVER reach your goals, is just to keep trying!

Friday, October 24, 2014

Thursday, October 23, 2014

YOU Deserve to be Healthy

I am a mom of 4, and I KNOW what it is like to be busy. Even still, I make sure that I get at least a little super good nutrition into my diet each day. I NEED it for my energy, my health, my mental well being, and so that I can be there for my kiddos.
If you need more nutrition in your eating plan, I have some great solutions for you. Let's talk. YOU DESERVE to be HEALTHY.

Wednesday, October 22, 2014

Monday, October 20, 2014

Depression

Do you or anyone you know suffer from depression? Read this article. I can help you get started on a path to healing.  
http://www.teambeachbody.com/teambeachbodyblog/fitness/can-exercise-help-relieve-depression

Beachbody-Blog-Exercise-Depression 

Sunday, October 19, 2014

Melissa, why are you so into fitness and nutrition?

I am often asked, "Melissa, why are you so into fitness and nutrition?"


The truth is that I wasn't always into fitness and nutrition. Several years ago, I was at a point in my life where I realized that my health was truly affecting me. I couldn't be the mom that I wanted because I didn't have the energy or the motivation for my kids. I found that with each passing year, I was adding new health issues to my list. I was depressed and playing the victim. I let my weight take over, and I honestly believed that it was part of life and that there was nothing I could do about it. Just before my 34th birthday, I finally took a good hard look at myself, and realized that I did not want to continue down this path. I wanted to be more active in my children's lives, and I definitely wanted to be around to watch them grow up.
It was a slow process, but I made the effort to eat right and exercise more. I lost 45 pounds in that first year, and another 10 in the following year...while consistently maintaining my weight loss along the way! About 6 months ago, I joined a Slim in 6 challenge group through my old college roommate, Jen. Participating in that group forever CHANGED MY LIFE. It was through that group where I realized how much my life had changed because of my new healthy habits. Now I was adding in a fantastic exercise routine that helped me slim and shape my new body. I realized that the group support that I was getting was giving me confidence and motivation to keep up my journey.
I started my FB page several weeks later, and discovered that sharing my story, not only motivated me, but gave others hope for their own journey as well. I find that the more I learn about others and help them find their path to good health, the more inspired I am to stick to my path. It only takes, one person or one moment to completely change your perspective. If I can help someone find that turning point, I know that they will most certainly reach their goals!
Being healthy is about fitness AND nutrition. I am conscious of the foods I eat because I want to fuel my body with the best foods. I am human, I still eat junk food...just not as often as I used to. I have also learned that regular exercise is SO VERY important. it took me YEARS to make it part of my daily routine. Running and participating in Challenge groups keeps me motivated to keep it up too!
Want to start your journey? Message me today and I can help!

Saturday, October 18, 2014

Attention runners

Are you a runner? Do you need a suggestion for a good training workout to keep you in shape over the winter, or just something to change up your schedule a bit? Try Focus T25!!!
I am not much of a runner, but I was running a mile in about 10:30 back in June/July 2013. I started T25 that July, and finished the 10 week program in September. In early October, I ran for the first time since I started T25, and my mile time was 9:30!! T25 definitely helped improve my strength and endurance!
Want to learn more, or interested in getting the program for yourself? Message me.
http://www.teambeachbody.com/shop/-/shopping/T25Base?referringRepId=343980

Friday, October 17, 2014

Kids need to eat healthy too

I KNOW kids can be PICKY, but if we don't introduce them to the good stuff, they will NEVER learn to enjoy and appreciate it!
#‪#‎startemearly‬ ‪#‎endthetrend‬


Wednesday, October 15, 2014

Dessert or wine?

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

COMMENT below ↓ ↓ ↓ ↓ ↓ ↓ ↓

Tuesday, October 14, 2014

Family, Friends, Support

My life isn't just about fitness. I believe that the key to good health is being happy...fitness and a healthy eating lifestyle are just icing on the cake. Life is always better with good friends! I have been blessed to live in a neighborhood with such a close knit group of friends. They are always willing to lend a helping hand, help with the kids, and provide a listening ear. They are definitely my second family and I love them all!
How about you? Do you have a close knit family, neighborhood, or other support system that you couldn't live without?

Friday, October 10, 2014

Do you drink your calories?

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?!?

Thursday, October 9, 2014

BBQ Quinoa Chicken Salad




1 cup cooked quinoa
1/2 cup corn
1/2 cup black beans, rinsed and drained
1 cup shredded BBQ chicken
1 avocado, chopped
2 tbsp White Cheddar cheese, shredded
2-4 tbsp BBQ sauce
2 scallions, chopped
cilantro for garnish

Instructions
In a large bowl, toss together the quinoa, corn, black beans, chicken and avocado. Season with salt and pepper
Transfer mixture onto a bowl and top with shredded cheese, BBQ sauce, scallions and cilantro.
Serve warm or at room temperature
Notes
This recipe calls for already cooked chicken so plan ahead! I prefer to cook my chicken in the crockpot, using 6 chicken thighs, 1 white onion sliced and 1/2 cup of BBQ sauce. I cook on low for about 6-7 hours and then shred and refrigerate for later.

Wednesday, October 8, 2014

Simple. To the point.



Sound advice! The only way you can EVER reach your goals, is just to keep trying!

Tuesday, October 7, 2014

What IS the 21 Day Fix?


It is a 3 week fitness AND nutrition program designed to help you slim and trim your body!
What is included in the program?
7 different 30 minute workouts, a 10 minute ab workout, and a BONUS Plyo Fix workout! You will also get a set of portion control containers, and a detailed guide on how to use them. Plus extra support and motivation by your own personal coach (that's me ). <<<Bundle this program with 30 days of Shakeology (at a discount), and get even better results>>>
What kind of results can I expect?
I have been running challenge/support groups for this program since February. Most of my participants lose at least 5 pounds in 3 weeks. I have had some lose as much as 15 in 3 weeks!!! Either way, most everyone loses inches!!! Personally, I gained some amazing muscle definition in my arms, legs, back and abs.
Where can I get more information?
EASY!!! Comment below or message me directly for more information! Or if you are truly ready to just jump in , follow this link to buy your 21 Day Fix Challenge Pack today, and secure YOUR spot in my next challenge group!! http://www.teambeachbody.com/shop/-/shopping/BCP21D160?referringRepId=263743

 

Sunday, October 5, 2014

Who wants to sample Shakeology?


Does Shakeology sound interesting to you, but you aren't ready to invest big $$ JUST to give it a try? Well, now is your opportunity to try it without committing to a 30 serving bag! How about 5 servings (a variety of flavors) and a special group to help you learn the best ways to make your Shakes fit your taste preferences?
I am starting a 5 Day Shakeology Shed group ON FACEBOOK on October 20. You will replace one meal each day with a nutritious Shakeoogy shake. You will check in daily on our group page to learn tips and tricks to making your Shakeology just right for YOU! Interested? just comment below or message me today, and I will get you all the details!



http://www.teambeachbody.com/shop/-/shopping/ShkTasteSampler?referringRepId=343980

Saturday, October 4, 2014

Tony Horton NEW P90 Workout Wounded Warrior Campaign


Help support this wonderful program, AND do something for your own health too.

Comment "I want to help" or message me and I will send you more info and a link on where to purchase.

Thursday, October 2, 2014

Transformation Thursday

CHECK OUT PATRICIA... At age 67, she completed P90X3 (and the original P90) to lose 51 POUNDS, and she won $500 in the Beachbody Challenge. If you think you can't do these workouts, guess again! If you are motivated enough, you can do ANYTHING!
see her story: http://bit.ly/1t3gFhB

Wednesday, October 1, 2014

Plank Challenge

Are you brave enough to join me?  ON MY FACEBOOK PAGE www.FB.com/journeymelissablair

For EVERY 'LIKE' this post gets before midnight tonight (October 1, 2014), I will plank for 5 seconds tomorrow. Comment below that you are joining me, and I will add another 5 seconds on to MY TIME for each person that joins me! Don't forget to keep up with this post and do YOUR planks!!
Why is planking so great for you? It engages your core from deep within. This exercise and its variations will strengthen your abs, back and hips – giving you great core stability and strength. The plank is so beneficial because it works the deep core muscles, as well as the larger core muscles that surround them. Be sure to breathe while holding in plank. A lot of people tend to forget to focus on proper breathing while holding their core tight.