Transformation Tuesday

                                       Click here to read My Transformation Story

Oats & Berries

Steel Cut Oatmeal & Strawberries

4 cups water
1 cup oatmeal

Bring water to a boil
Add oats
Simmer and cover

After cooling top with strawberries

Super Simple & Tasty
ENJOY

(Best to meal prep ahead of time)

Meal Prepping

Meal Prepping 

~ Click on the pic above to learn more ~

How to eat ALL that food

21 Day Fix Tips 

How To Eat ALL Of Those Containers Daily

For those of you who are on the higher side of calories using the 21 Day Fix program you are going to need to have more containers throughout the day – here are some tips for you as you are planning your meals so that you don’t feel like you are eating ALL day long, and tips that will help you get all your containers in thru the day!

                                                                           

  

Green containers: veggies
Red containers: protein
Yellow containers: grains/carbs
Purple containers: fruit

Teaspoons: healthy fats

Some of you may be thinking…”This is a TON of food, how can I lose weight eating so much?”  Well, your body needs calories in order to burn calories and fat!  So if you have been trying to lose weight by not eating much, you’re probably putting your body into starvation mode and it is clinging on for every last calorie you put in your mouth and storing it as fat instead of using the calories you eat to get your metabolism working properly to burn fat!

So, how do you go about eating this much food in one day?  Well, there are some tips and tricks I can tell you….

Tip #1:  Shakeology (with fruit and veggies)

Shakeology is such an amazing meal replacement that has so many added benefits (weight loss, curbed cravings, increased energy), but it is also a great way to get some of your added containers into your day.
For example:

• Add fruit (purple container) into your shakes to make it more flavorful and diverse each day!  This is an easy way to use up some of those extra purple containers and will make you not feel like you are constantly eating!
• Add veggies to your shakes (green container):  You have a lot of green containers that you need to fill thru your day.  This is another great way to get your greens in…throw it in a Shakeology shake or blend it up for a “green smoothie”.  You can easily add spinach into a shake and it won’t effect the flavor too much.  See how you like it, but it’s a way to not have to eat “one more salad or a side of veggies!!”.
• Along the same lines as the Shakeology is a “green smoothie”  This is a great way (and one of my favorite ways) to get my greens in for the day! Sometimes I just don’t like eating my veggies…so I blend them!  Try this for a snack or along with a meal!

Tip #2:  Getting in your “teaspoons”
I know the upper calorie plans call for 6-7 “teaspoons” which are going to be your oils and nut butters.  Now, my thought is that a perfect world where calories didn’t matter, is that you would be able to eat peanut butter like it were veggies!!  LOL.  However, I’m sure most of you want a little variety from the nut butters. 

This grouping you can use coconut oil and extra virgin olive oil…this is a great thing to add into your foods or your salads.  I have really started using coconut oil with so many different things I cook with, Autumn Calabrese is a huge fan of coconut oil too. I also love to use avocado oil too. I would suggest looking into the benefits of this and how to use it.

But back to the teaspoons.  You can obviously use nut butters on fruit, in your Shakeology or smoothies.  This makes your smoothies creamy and super yummy!!  Another thing you can add to your Shakeology or smoothie is coconut oil!  You’ll get all the benefits of the coconut oil without having to just eat it!

And of course, getting your olive oil is easy by using it for salad dressings or sauteing your veggies.

Tip #3 Green containers – veggies
Ok, so we have discussed a few ways above to sneak those veggies into your day.  But some other ways to try and get your veggies in…

Salad: use 1 green container for spinach and a 2nd for chopped veggies
Hiding your veggies:  Have you ever tried to “hide” the veggies in meals so your kids will eat it?  Well, same type of thing here.  Often time, I will be making dinner and throw an a few handfuls of spinach chopped up very small and when it’s cooked into the ground turkey or burgers or even your brown rice or quinoa, you can’t taste it. So if you can find ways to “hide” your veggies.  Or even pureeing your veggies and mixing them when you make different meals.

Spinach I think is a really great one that you can hide or use a lot!  Also I like to saute it or throw it into my eggs for a little spinach and egg omelet.  Cooking spinach down makes it so that it seems like you don’t have to eat as much.

I know it can be challenging to get all your containers in for the day if you are at an increased calorie range.  If this seems to get hard and challenging for you, I would love to be your coach and help you get amazing results and work together to get you down to a lower range of calories so you don’t have to eat quite as much throughout the day!!

~Ready to Embark on a Fit Fab Healthy Journey~

Pre-Requisites 

1. Must be 18 or older

2. Must live in the United States, Puerto Rico, Canada or a U.S. military base.

3. Must not be a Beachbody coach or currently work with a coach

If you have any questions about "if" you have a coach already, if your coach is no longer active, you're not sure if you have one, or you've never been contacted by them, please email me here.

How it Works

All of my virtual coaching is completed via social media (Email, Facebook, Pintrest, YouTube) to offer you the most convenient, healthy lifestyle and accessible, supportive community that I possibly can. To guarantee that you are delivered the greatest workouts, nutrition and customer service, I have partnered with the #1 at home fitness company, Beachbody.

The BEST part? My coaching is complimentary.


The private accountability group, the exclusive personal development, the goal setting exercises and our one-on-one weekly check-ins are completely FREE to you. The only cost you have is for the physical products being delivered to your door. After your first round of 21 days, we keep going until YOUR goals are met. I'm there every step of the way.

All you have to do is purchase the workout program + supplements at the exact same price as you would on the #1 infomercials you see on Saturday mornings or late at night. This experience, the unparalleled group support and the weekly accountability is my passion and yours for nothing.

The Game Changing Workout Program

What's Included

Nutrition 

• 84-Page Clean Eating Plan takes you step-by-step through the process

• Portion Control Container System has never been simpler with portion-control color-coded containers. If your food fits in one of the containers, you can eat it. There's one for every type of food you like to eat, and that means you can still eat the foods you love, just exactly the right portion every time.

Green—Vegetables

Purple—Fruit

Red—Protein

Yellow—Carbohydrates

Blue—Healthy Fats and Cheese

2 Orange—Seeds and Oils

Shakeology Shaker Cup—Drinks

• 3 Day Quick Fix Eating Plan for losing weight fast before a competition, event or photo shoot.

• Hydration Guide

• Approved List of Groceries from each Food Group for easy Meal Planning

• Recipes:
  • ​Seasoning Mixes
  • Carbohydrate, Protein and Vegetable centered Recipes (Customizable for Vegan, Paleo and Gluten-Free)
  • Dressings
  • Desserts & Snacks
  • Protein Shake Recipes

• Eating Out Restaurant Guide

• What to Eat 21 Days Later to keep working toward your goal or to customize this nutrition plan for other workouts, classes & routines.

Workouts

30 minute Workouts on  DVD that you can do anywhere

​1. Total Body Cardio Fix

Combines body weight and strength training to keep your heart rate up and burning calories long after the workout is over.

2. Upper Body

​Targeted resistance training helps chisel your chest, back, shoulders, arms & abs.

3. Lower Body

Work your entire lower body while you build muscle, blast fat and burn calories.

4. Pilates

​Strengthen your core, elongate your muscles, and firm your hips and thighs.

5. Cardio

​Get your heart pumping and your body moving as you melt away fat.

6. Yoga Fix 

Improve balance, flexibility and strength while relaxing and resetting for a new week ahead.

7. Dirty 30 Workout

4 rounds of fat-burning exercises help carve out a leaner, stronger physique. 

Physical vs Virtual

PHYSICAL DELIVERY (Mail)

• Challenge Pack Including
  • Eating Plan, Portion Control Containers, Workout DVDs
  • Month's worth of Shakeology in the flavor of your choice.

VIRTUAL DELIVERY (E-Mail /FB Msg)

• Welcome Information
• Private Facebook group link
• Recipe Ideas

• Weekly Email containing new tips, recipes, giveaways and videos
• Personal Weekly Check-in with me (Weight, Measurements, Photos)
• Daily Check-Ins in our private Facebook group
• Everything is accessible via Smartphone/Computer

Why I'm the Coach for You

1.  I have had an life-changing journey with home fitness, virtual accountability & Beachbody!

Real Effort = Real Results
(My 1st round of  21 Day Fix)

2. I Am Deeply COMMITTED to my Challengers and my career as a coach 

It is my passion to help others! I have combined my purpose and passion with a career that allows me to connect people with right fitness and nutrition programs that will match their lifestyle and level of commitment and make health and fitness a SIMPLE LIFESTYLE.

I am in our groups daily, creating new content, encouraging our group, sharing recipes, documenting my own journey with you. 

My rule is simple. I match your energy and efforts. If you are a committed, enthusiastic, compassionate and dedicated person -- there is no limit to our professional and personal relationship.

3. I a real women navigating my way thru this journey of life 

I am real person just like you. I share in the twists and turns on this bumpy road of life. I will always be open and honest about my struggles and successes in hopes to help Empower and Encourage my fellow sister.

 I am not a fitness expert nor a nutritionist. If that is what you're looking for, there are plenty awesome coaches that you can find with a very high level of expertise. Most likely, with that expertise will come with a less personal experience. I am however a real woman/mom who has made a choice to commit to living my best life.

 I can help get you on the path to a happier healthier lifestyle. You will get my support, encouragement, tips, and guidance every step of the way.You will also never feel a judgmental vibe from me. This community is about uplifting one another and shining a positive light on the journey to Becoming the Best Version of Ourselves. This journey is about empowerment, not about dependency. My goal is to be your peer and your accountability. Remember we each have our own race to run.

I have a crazy/beautiful never a dull moment, high energy, fun-filled life, a young child that I adore teaching & spending time with, dreams that I am chasing and a family who my heart beats for. They are my priorities. I want you to know what is important to me, because I have an immense level of compassion for what is most important to you. Keep faith and family first. Life happens, I'm not looking for perfection. My goal is to help you become the best version of you while being the best version of me. 

Together we can support each other and lock arms TODAY.

Ready to start your Journey?

Your Investment $160 

The private accountability group, the exclusive personal development, the goal setting exercises and our one-on-one weekly check-ins are complimentary.

MY TIME, THE EXPERIENCE, OUR COMMUNITY IS 100% FREE.

The only cost you have is for the physical products being delivered to your door. After your first round of 21 days, we keep going until YOUR goals are met. 

I'm there every step of the way.

Still Have Questions.......Email here 

What is a challenge group?

What is a Private Accountability Group (aka a Beachbody Fitness Challenge group)? You only need 3 things!

1. A Beachbody Fitness Program
2. Shakeology
3. YOU!

1. A Beachbody Fitness Program:
Forget the gym, gym fees, child daycare, and the time it takes to get to the gym. NO WAY. You are going to workout in the comfort and privacy of your own home. You will be working out 30 minutes a day using SUPER effective Beachbody Fitness Programs. You will save time and effort since every program, every minute and every move is ON PURPOSE!
You can chose any exercise program (challenge pack)  that suites you, and if you are unsure, my job is to help you find what is the best fit for you.  The programs vary in intensity, and whether you like cardio, weight training, dancing, yoga/pilates, or a variety, we can chose depending on your preference.  Each exercise program comes with a meal plan that you can either follow, or just use as a guide.  You also get a schedule, so you know exactly what workout to do and what day! How simple right!?

2. What Shakeology is:



-OVER 70+NATURAL ingredients with whole foods and super foods
-Gluten free
-Low on the glycemic index (perfect for diabetics who need their insulin levels sustained at a certain level without it spiking with certain foods)
-Full of dense nutrition- You have your super foods, anti-oxidants, digestive enzymes, pre-biotics, pro-biotics, amino acids, and 23 essential vitamins and minerals. These will ultimately improve your energy levels, cravings, immune system, digestive system, heart health, and muscle growth! This is where the shakes differ from ANY OTHER!
-No need to take a multi-vitamins, everything you need IS INCLUDED in your Shakeology shake!
-Just fine for kids too!
-We offer a vegan and non-vegan flavors.
-IMAGINE 5 gigantic veggie salad bowls all in one tasty delicious shake!
– Your perfect grab and go healthy nutritious tasty meal.
- Learn more about shakeology

3.YOU
The last thing you need is YOU!
I need you coming into this challenge with a positive CAN DO outlook on this challenge.
If you doubt yourself, it is going to be a fight with yourself to actually follow through.  Come into my challenge having faith in yourself that this is it! This is your time to finally break away from all those crash diets, and you will finally live that healthy lifestyle you wanted without feeling those terrible thoughts of binging every other day.  If you stay positive, the outcome will be positive.


Think about this…..
-Are you where you want to be??
-What are you doing to get to your goals?
-Is your current plan working? Do you need a plan?
-How bad do you want this?
-What are you willing to do to get there?

If a person wants something bad enough, they will more than likely do what it takes to get there.
-Are you willing to do what it takes to finally find that success and have the transformation you have wished or dreamed of?

It’s a Lifestyle – so lets treat it like one! 

Once your are in a fitness support group with me, you are ALWAYS welcome to continue your fitness journey in my future groups for continuous support and accountability. Just a nice little perk for joining my group and for committing and continuing your commitment to your fitness journey.

WHY A Virtual Challenge Group? 

A challenge group provides you with the STEP-BY-STEP path and the tools and support for health and fitness success!

• Something for everyone! What I love about these programs is that there is a workout for EVERY person! The intensity level, and type of workout is all dependent upon the persons preference and goals!
• I will provide you with a weekly simple clean eating meal plans and recipes along with fitness and nutrition tips and strategies for success. I post daily into the group. We keep it very casual, fun, and active.
• Time saver! I am a busy mom to a very energetic 4 year old
  This has given me the opportunity to workout in my own home (only needing an area of approx 6 feet around you). I can literally wake up and do my workout while the he's still sleeping and be done by the time the the rest of the family wakes up. On mornings I'm not feeling so energetic I can snag that mid-day or evening workout jam session  — No matter what time of day you workout as long as you get it in and get it done your body will be happy!
• I now have NO excuse not to get my workout in! We have programs that literally start from 25 min and go up until 1 hr. I prefer and recommend many 30 minutes workout programs.
  This is all you need to get your results! It still gets the job done! And really really great too!
• More cost-effective! No more paying for a gym membership. It’s right in your own home! No need to pay for a personal trainer! I am your FREE personal coach and the trainer on the video is YOUR personal trainer. You get 2 of us, every single day! That not only helps you with your exercise, but also your nutrition! I work with you on a daily basis to provide you the tools and education you need to succeed in this journey!
• The private groups are PRICELESS!!! The group is a private group held on Facebook where only the group participants can participate and see what is being posted in the group. The group provides the ULTIMATE source of motivation, accountability, support, education  and success!! My goal is to get your results in the first 21 days and beyond that to have helped you establish sustainable new healthy habits that you can take with you everywhere!
• Support beyond 21 days!  My support for you does not stop at 21 days. I have another private online Facebook group called the Fit Club where all of my fitness group graduates are a part of and its a continuous group of support and motivation  – an extension of a 21 day fitness group.

Meal Prepping

Meal Prepping for Beginners

Eliminate the stress and time factor of having to cook every single night by meal prepping! It saves you time in the kitchen and helps keep you on track with healthy eating! You can prep and plan for just dinners, lunch and dinner, or even all three meals of the day and snacks too! The amount of prep you do, depends on how much time you have to dedicate to prepping and your personal preferences. Do what works best for you.

I prep my lunch and dinners for the week, cut up my cucumbers and any other fresh veggies/fruits that need slicing, as well as all my meats and dinners for the week (except fish where I like to cook that the night of and then cook enough for other meals during the week).

So what exactly is meal prepping?

For those of you who are unfamiliar with the term, essentially it is planning and prepping your meals in advance for the week. This means cooking items in bulk and eating leftovers! For those of you who just groaned and are turned off to the thought of left overs, listen up, my family use to hate left overs. Now they rejoice in their existence and you should too! Left overs are a wondrous time saver!

Before beginning any meal prep, I advise you to have a plethora of tupperware containers on hand, you are going to need them! If you want to go hog wild, I suggest buying tupperware of similar sizes/shapes so you can easily stack them in your fridge, making your meal prep more space efficient so your fridge doesn't become a war zone of toppling tupperware containers.

Beginner’s Guide to Meal Prep

The Two P’s – Plan and Prep

Please remember, I am not a nutritionist, dietician, or personal trainer, this is just what works best for me and my body. Everyone’s idea of “healthy” varies, and that is okay! See a meat, veggie, or starch on here I didn’t list? It’s probably because I don’t eat it, so have no fear if I forgot to mention one of your favorite staples, this is just my go to list!

Where to Start

- Pick one day a week as your “plan and prep” day

- Grocery shop on this day as well!

- Sunday or Monday is the day I use

PLAN
1. Plan your meals for the week out using the following guideline:

Protein + Starch + Vegetable (and be making sure to get your healthy fats in!)
Protein options that I recommend: I have put a * next to my favorites!

– Chicken Breasts* Boneless, Skinless
– Low sodium deli turkey or chicken*
– Ground Beef – 85% lean or higher
– Ground Turkey* – 93% lean or higher*
– Fish – Salmon, Tilapia*, Shrimp*
– Venison* (Deer Meat) 

– Eggs* (hard boil a bunch for the week!)

– Steak, Pork, or Sausage are all options too, but I don’t eat those meats enough to offer advice on how to best prepare them for meal prep!

 Vegetarian or Vegan?

Try plant based proteins:
beans (black beans, garbanzo beans, kidney beans, etc.) edamame, tofu, tempeh !

Starch options: opt for whole grain, complex carbohydrates as your fuel!
I have put a * next to my favorites!

– Quinoa*— you can add whatever flavors/spices of dish to quinoa to boost flavor
– Sweet potato*
– Brown rice*
– Pasta
– Rice Varities: Jasmine*, Basmati*, Wild Grain*, Etc.
– Buckwheat
– Amaranth

– Steel cut oatmeal*

(there are other options as well but I just gave a ‘basic’ list)

Vegetable options: leafy greens are your best bet here! I have put a * next to my favorites!

– Spinach*
– Green Beans*
– Mushrooms*
– Asparagus*
– Broccoli*
– Cucumber*
– Red, Yellow, Orange Peppers
– Zucchini*
– Kale*
– Bok Choy
– Spaghetti Squash* (unsure if this is even considered a vegetable)
– Carrots*
– Tomatoes*
– Sugar Snap Peas

2. Check to make sure you have all the ingredients for all recipes before hand!
3. Add necessary items to the shopping list

PREP
1. Grocery shop for the week

2. Peel, chop, cut all raw veggies for the week to put in lunch or to have as a snack
(Healthy choices are easier to make when they’re ready to be eaten!)
3. Repeat the process for any fruit that requires cutting to be eaten
4. Prep your protein/meals (see below)
– Make specific meals to eat as alternating left overs
– Make items to store in the freezer and eat at a later time
– Make your meat “basic” to be used in a variety of ways through out the week

Now, you can take prepping as far as you want to.

1. Cook enough protein, veggies, starches to eat for the week
(keeping these items basic will make them more versatile to use during the week)

OR

2.Cook two meals to generate enough meals to alternate for the week (five/six days of dinners)

MEAT PREP

Preparing

– Make ground turkey meatballs and freeze for a later date

– Make homemade turkey burgers for now and to freeze for a later date

– Crockpot freezer meals, google this! I am not at that level of prepping but its possible and with the Chili recipe I recommend to most of my fitness challengers, that keeps for the week in the fridge and gets better after a few days of sitting.

Cooking - cook as much of your protein that you would like to have for the week

– Grill chicken in bulk with a variety of seasonings to switch up the flavor during the week

– Bake chicken in bulk

– Use your crockpot!  Makes enough of a dish to have for the week!

– Cook chicken in chicken broth in the crockpot and use as shredded chicken to add to recipes for the week (think chicken salad, chicken tacos, to put on top of salad)

– Sauté ground turkey with a little bit of garlic powder

(eat as is through out the week or create dishes with it such as tacos, beef and peppers, etc.)

– Hard boil enough eggs for the week as a lunch option or go to protein based snack

Notes/Tips

– When I meal prep, I meal prep in two ways, based on my schedule for the week:

1. Basic Meal Prep. I make all of my lean proteins very “basic” so they are more versatile for eating throughout the week. For example, I will cook my ground turkey with only garlic powder, or grill my chicken with just seasoning as opposed to a marinade. Or I bake four different types of marinated chickens, so while I am still eating chicken all week long, it is a variety of flavors! I do all my cutting up of vegetables and fruits on this day, in addition to cooking all of my protein, starches, and veggies!

2. Meal Prep Dinner Based. I do all my cutting up of vegetables and fruits on Sunday, and cook one of my meals, ensuring I have enough to eat for that night, and Monday, and one other day during the week. Then, on Tuesday I will cook because I have time, for that night, and one or two other days of the week. I cook twice to ensure a rotating schedule of left overs so I do not become sick of what I am eating. This is a “dinner based” meal prep, meaning I will eat the same two dinners throughout the week, on alternating days.

– MAKE YOUR LUNCH THE NIGHT BEFORE HAND, or even multiple nights in advance! Prepping lunch ahead of time is much less work on you and ensures you have a nutritious and delicious lunch to fuel you through the day

– When buying ground meat, make your burgers or meatballs ahead of time while the meat is already defrosted so you can freeze them in bulk and pull them out to use at a later date. If the meat is already “prepped” then all you need to do is simply cook it to enjoy its’ deliciousness. 

– Everyone meal preps at different intensities or “levels”. The level of meal prep depends on their schedule, health goals and time willing to dedicate to prepping. For example, I consider myself a beginner to intermediate meal prepper, since I prep for usually four to five days worth of dinner, a few days of breakfast, and all my healthy snacks. An advanced prepper would be an individual who has all seven dinners, possibly even lunch and breakfast prepped and may even dabble in freezer meal prep (something I have not tried yet but involves cooking and freezing meals to defrost and enjoy at a later date).

Remember, do what works best for you,  if cooking everything at once on Sunday is too much because that’s your day of rest, pick two days to meal prep then, this is what I do from time to time!