You need goals big enough to scare you!

Saturday, August 19, 2017
I am super pumped to announce I will be getting certified to instruct Core de Force Live Class!!

This gives me butterflies but is exilerating all at the same time. I am ready for big changes and I know this will push me forward! This also gives me another outlet to serve others! Also, do you know howgood it feels to practice MMA? It's badass! I'm badass and we are going to make you bad ass!!

I also chose this for core work! I am embarking on my best year of running and one thing you need is a strong core!! Joel and Jericho designed this to work your core from every angle! A 360 degree core trainging! It is more effective than traditional abdominal training to help you tighten up your entire midsection and carve a more defined waist!

Check out the video!! 

Are you super pumped to join me in September for the 30 days between now and my training? Here is the thing, I am super pumped and have some goodies ready, join me by 8/22/17 and recieve an amazing gift from me!! 

Apply here

Super Easy Meal Plans

Thursday, August 17, 2017

Tips for Quick and Simple Meal Prep

How can preparing a week — or even a few days — worth of meals be quick or simple? We used shortcuts to create menus that require almost no cooking. You’ll notice that each of these meal plans combine a handful of quick-cooking ingredients, like a big batch of oatmeal, ground turkey sautéed in a pan, or a variety of vegetables roasted at the same time. The rest of the meals rely on combinations of raw ingredients, like salads, fruits and nuts, or prepared items like hummus and peanut butter. To mix things up, two of the menus incorporate one easy recipe that makes enough servings for several days.

Use these shortcuts and simple menus to inspire your own meal prep. You can easily swap in different fruits or vegetables, ground beef or tempeh instead of turkey, and starches like sweet potatoes or quinoa in place of rice or corn. Get creative! If you are comfortable in the kitchen, why not add one of these easy meal prep recipes, or a simple crockpot dinner?

Quick and Simple 21 Day Fix Meal Prep for the 1,200–1,499 Calorie Level

Even at our lowest calorie level, 21 Day Fixers get plenty of food: 3 green containers, 2 purple containers, 4 red containers, 2 yellow containers, 1 blue container, 1 orange container, and 2 tsp. per day. See how we divided that up to make six meals and snacks to keep you fueled from morning until night. In fact, this menu includes even more food than what is shown in the photos. Add two hard-boiled eggs or ¾ cup of low-fat plain Greek yogurt with breakfast, and drink a Shakeology smoothie blended with water and ½ cup blueberries with the second snack!

These are the daily meals for this meal prep menu:
Breakfast: Baked Oatmeal Cups with Blueberries with 2 hard-boiled eggs or ¾ cup plain low-fat Greek yogurt (Not shown) (½ purple, 1 red, 1 yellow)
Snack 1: Whole-grain rice cake with 2 tsp. peanut butter (½ yellow, 2 tsp.)
Lunch: Mason jar salad with 2 Tbsp. vinegar-based dressing, 1 cup cherry tomatoes, ½ cup bell peppers, ¼ cup onion, ¾ cup cooked chicken breast (about 4 oz.), ¾ cup baby spinach (2 green, 1 red, 1 orange)
Snack 2: 12 almonds and Shakeology blended with ½ cup blueberries, water, and ice (not shown) (½ purple, 1 red, 1 blue)
Dinner: ¾ cup seasoned ground turkey with 1 cup sautéed zucchini, and 1 cup strawberries (1 purple, 1 green, 1 red)
Snack 3: 1½ cups air-popped popcorn (½ yellow)

My Miracle Morning

Thursday, August 10, 2017
One of my answers to, " how do you do it?", is I start my days early.  I have for years. As a new mom,  it is/was almost a survival method, ecspecially but definitely not limited to working moms!!

I get at 4 am.  Ok, pick yourself up off the floor and keep reading! Your time can be based off your schedule.  This works for me. I use to have a 45-60 minute commute.  Now, my kids have to be at school by 7:20.  If I want quiet alone time, I have to be up before them.

Before I do anything like, open Facebook or Instagram , I make my go-go juice and focus on me.  I look for positive affirmations. I save them to my phone screensaver or write them on my mirrors with dry erase markers.  I also will put on post it's. I literally have them everywhere for different reasons to help me through my day.  I wasn't brought up to have high self esteem or belief. Speaking life into myself and dreams is very important.

I then read at least 10 pages in a personal development book! I currently am reading GRIT!  No matter what your goals are from weightloss to career this step is crucial for growth. 

The next thing I do is check in with challengers in our app and answer any emails pertaining to my coaching business!! 

 Next is workout time!! Yeah!! There will be a follow up post on why home workouts rock for me and why they will rock for you!! 

Then I get ready to start my day.  Pouring into myself first thing helps me be the best I can be for everyone else! 

You have to put your oxygen mask on first before you can save anyone else. 

Know your Quit

Monday, January 30, 2017

"It is a slow process, but quitting won't speed it up" 

I am reading the book,  The 12 week year.    They talk about that the issue isn't a lack of knowledge, it is a lack of execution.  That the break down is not in , not knowing, it is in not doing. 

So, I got to work, reading and researching a bit.  I ran upon a wonderful podcast by Brooke Castillo talking about how quitting slows us down.    I hung on every word and the whole thing really resignated with me.  I had a light bulb moment, and I know you will too!  This is one of many tools to put in your tool box.  Sit up straight my friends and take notes. 

We can let ourselves off the hook just a bit.  IT IS OUR BRAINS!! It is our brain's job to seek pleasure, avoid pain, and not to expend too much energy. 

Do you hear what I am telling you, your brain is telling you to eat ice-cream,  don't exercise because it hurts and don't get off the couch really.   Your brain is working against you.   Your primitive brain that is.  

We will have to work on retraining or using a different part of our brains.  We have to practice not quitting. We have became really good at quitting.  Quitting has became a source of false pleasure.  We quit in order to  find sweet relief, and then we justify it.  I am too busy, it is the holidays,  I wasn't doing any good anyway,   I had one donut, might as well binge for 3 days and then quit.    You realize that is equivalent to slashing your other 3 tires when 1 goes flat right? Too hard.. Not working..I'm confused or dont get it.. 

What is your reason for quitting?   Knowing your quit will allow you to over come it or at best start working on moving forward instead of stalling or stopping.

Just know, they are all excuses.   

Commitment is freedom y'all.   When you stop, and commit to a process, to a goal, you are giving yourself freedom.   If you worry you are going to fail, then FINE! You will only fail forward, but you will definitely be closer to your goal than when you started.  If you commit to not quitting then you don't have to worry about failing if you quit.   That is the most confusing but simpliest concept in my history of ever, and I hope it tickles your fancy just as well. 


21 Day Fix Extreme Results

Saturday, January 7, 2017

In December I knew something had to change, otherwise the treats and cheats were going to consume me.  Also, I knew I needed something doable, but with hard lines and accountability.  I found all of that with 21 Day Fix Extreme and a Beachbody accountability challenge.  I committed myself to a #yearendresolution.  3 pounds down and almost 8 inches GONE.  

More so, I have fallen in love with fitness all over again.   So much so I have committed to The Masters Hammer and Chisel 60 day program AND am now hosting Challenge Groups.

 I started hammer and chisel on January 1.  I am determined that 2017 will be my biggest year of growth and the year I get to help others do the same.  Sharing hope and providing a foundation that helps catapult change and happiness in others is the most fulfilling thing I can imagine.

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