5 things you can do to be Successful this week

Sunday, March 12, 2017

5 Things you can do TODAY to start the week off Like A Boss!!

1. Clean out your fridge & Meal prep - This is so important to stay on track for the week!! There won't be any cheat meals if you have it all planned out and prepped!!  
2. Gas up the car ๐Ÿš—
3. Check your calendar and plan out your week!! Be sure to get your goals written as well!!  ✍๐ŸปThat's how dreams turn into reality!!
4. Wash your sheets!! 
5. Plan your workouts!! ๐Ÿƒ๐Ÿผ

Easy peasy!! Who's in??

How I got my poop and energy back!

Pre and pro biotics are all the buz these days. I have heard time and time again that they are good for you. As I have progress in my healthfoody lifestyle I am always looking for ways to improve my digestion. Cut to December 2016 and my first month with Shakeology. I was experiencing some serious issues with Irritable Bowl Syndrome Constipation (IBSC).  I was experiencing serious pain, and exhaustion  I was also 20 pounds over my ideal weight

Once I decided to make a change in my diet, I immiately thought about Shakeology (Try Shakeology). A friend of mine had once told me that Shakeology was the healthiest meal of the day, and I had to see why. There are so many wonderful benefits to Shakeology and through my trying shakeology and doing some research on the various ingredients, I learned a lot about health and nutrition. One of the most vital components of Shakeology is the probiotics!

My number 1 goal when I first started my weight loss journey was WEIGHT LOSS. So I needed to figure out WHY Shakeology helps you loose weight. Well, for me the most appealing reason is that  it reduces cravings, and helps you to feel full.  But why does it help you loose weight?! Pre and Pro biotics play a major part!
Our bodies are full of bacteria! Good and bad bacterias make up our intestinal track. That sounds Gross right!?! When we eat things like carbs, and sugars it feeds the bad bacteria in our body, causing our immune system to suffer. When we have an abundance of bad bacteria in our intestinal track, we crave more and more sugar and carbs in order to feed those bad bacterias. It is a vicious cycle. Not only does sugar make you gain weight and make your blood sugar rise, it also causes you immune system to grow weaker. Now how does pre and pro biotics play into that? The pre and pro biotics help to put the good back into our intestines It helps to balance out your good and bad bacterias. Good bacteria to help aid in digestion and absorption of nutrients. These friendly bacteria are critical to the proper development of your immune system and to protect against disease. Creating a balance in your system is very important and diseases can manifest for those who are out of balance. 
Where does Shakeology play into this? Shakeology contains a proprietary nondairy probiotic blend that includes bifodobacterium longum, lactobacillus acidophilis, lactobacillus acidophilusDDS-1, lactobacillus bulgaricus, lactobacillus casei, and streptococcus thermophilus. Ga blesh you! If you are like me, you have no idea what that means! Basically, it has all of the goodies to help create balance in your gut, helping your body to digest your food properly, which in turn will help you to loose weight. You metabolism will work more efficiently and you will have more energy as your body will not hold to waste as long, and you will absorb all fo the nutrients that your body needs to thrive. You will also see a decrease in your sugar cravings, as the bad bacteria in your gut will decrease.
Another factor to keep in mind is stress. When your body is experiencing an in balance such as Irritable Bowl Syndrome  you will experience stress in the body, which in turn causes cortisol in the brain. Cortisol is a major contributor to belly fat!
My journey with IBSC and  Shakeology is that  I used to go “#2″ about once a week. Now I go once  a day. After 3 months on Shakeology I have not been sick and aI get to potty like normal folks!! How is that for improvement in my gut! Since that adjustment took place, I saw the fat in my body decrease significantly. I have more energy, and I feel light! 
So Here is a review:
1. Probiotics help to balance the good and bad bacteria in your gut. This balance helps the digestion process.
2. The introduction of probiotics increases the number of good bacteria in your gut, causing an improvement in your immune syste.
3. Probiotics help to reduce cravings of sugar and carbs.
4. The balance of good and bad bacteria reduces stress on the body, causing a drop in cortisol. Cortisol plays a major role in stomach fat.
5. Probiotics help to keep a healthy balance in the vagina. The vagina requires bacteria and yeast to keep a healthy balance. When these two components are out of balance women will experience yeast infections, and Bacterial Vaginosis.
Thre are so many wonderful benefits in of shakeology. Watch this video below to learn more about this life changing substance!

Hempel, S, et al. Probiotics for the Prevention and Treatment of Antibiotic-Associated Diarrhea: A Systemic Review and Meta-Analysis. JAMA. May 2012. JAMA. 2012;307(18):1959-1969. doi:10.1001/jama.2012.3507
For more by Julie Chen, M.D., click here.
For more on natural health, click here.
Follow Julie Chen, M.D. on Twitter: www.twitter.com/makinghealthyez

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. 


February Challenge

Wednesday, January 25, 2017

Food Prep

Saturday, January 21, 2017
No matter your goals, finding more time, keeping a better house, losing weight or all of the above, the first thing to really comprehend is that we only have a limited amount of will power in a day.  Our brains literally get tired of making choices.  So, helping our brains by making choices ahead of time frees up space and energy for other things.   One of the things I like to do that sets us up for the week is to meal plan and then meal prep for the week.  I am currently working on this week's but here is a small look into what I did this past Monday that lasted us through the week.

Start by understanding how much you will need.  Since I follow the container system from Beachbody, I need 4 red containers of protein a day.  I take that into consideration, then work in Dana's containers, then add in a few more servings for the kids.  I kept this week pretty simple but ended up making a new recipe that will be in my rotations for sure, I looked forward to it every day this week.  

The proteins I purchased for this week were:

* Chicken tenders ( they are smaller, cook faster and are easier for portion control.  In a pinch you can still eat with fingers instead of cutting up! FAST FOOD!!)

* The leanest hamburger meat I can find where ever I shop.

* 0 Greek Yogurt

* Fat Free Cottage Cheese

* Shakeolgy counts as a red too but it is technically a superfood shake not just protein shake so it counts as extra veggies, vitamins, phytonutrients and my prebiotic and probiotics... so its a work horse staple for us.

I then think about veggies this week it was:

* left over bell peppers I had sliced up in baggies from the week before.

* Broccoli

Next is fruit:

* Frozen peaches ( frozen is better than canned)

* Honey Dew, green grapes, and Kiwi

* Strawberries

* Bananas , always bananas. ( we eat daily and then I cut in half and freeze some for our Shakeolgy shakes in the morning)

I purchased hummus , red pepper is my favorite, for snacks.  We also use the cottage cheese, yogurt and fruits for snacks.

Block about 1-3 hours off in your day,  as you go along you will get faster.  I think this took me about 2 hours by the time I cleaned up the kitchen.

I cut the oven on and while it was warming up the first thing I did grab a croc pot liner ( life saver) and prep our dinner that would also be lunches too.   When you do all this work you want your dinner to be easy!  

Orange Chicken and I already had some rice made in a container from this past week too.
 *chicken tenders
 *Sugar Free Orange Marmalade
 *3/4 sugar free BBQ Sauce

I cooked in crock pot on high for 3 hours.  I scooped out and divided into my containers and put over rice.  After everyone ate, I divided up the servings for lunches.

Once that was that was going, I prepped our chicken, prepped the broccoli and got those in the oven.

I then prepared our meat loaf that I ended up using the left over BBQ sauce on later in the week when it got a little dry, and it made it AMAZING!  In the meatloaf I used a 1/2 cup oats, peppers, onions,  and eggs.

I put it in the oven when the chicken and broccoli were finished and continued on with my prepping and cleaning.

I then prepped our fruits. Washing and cutting.  I also made my Mojito fruit salad which was the melon, kiwi and grapes mixed with mint.  I loved it too!

One of the nights I pulled out the lightly breaded chicken I had prepped and used it to make a healthy Chicken parmesan.  It consisted of low fat mozzarella slices, organic marinara sauce, and whole wheat noodles.  

The meatloaf was eaten with broccoli and small fingerling potatoes.

This left us with plenty of food for the week. I didn't eat out nor did I make any food choices that were off my plan.  I also had time in the afternoons to clean and do other stuff instead of getting home STARVING and snacking while I cook.

Trust the process

Monday, January 16, 2017
Last Monday, I woke up +4 pounds and almost ๐Ÿ’ฉ a brick.  I was sore, tired and I was pissed really. I had put in a full 6 days of hard work. I had followed my meal plan to a tee.   I wanted to quit.   BUT I sat down, pulled up some YouTube videos from beachbody coaches that I knew had rocked Hammer and Chisel.  Everyone of them said to take my nutrition up to the next calorie bracket.  So I regrouped, made a new meal plan and got to work! Guess what, those 4 pounds came right back off , I am not as sore, and my energy is back! Trust the process and your coaches!!


Monday, January 9, 2017
Keep It Simple Stupid

Chicken Sausage with Pesto Zoodles and Shakeology Pie

Chop your sausage 

 Season your zoodles
Add it all to the pan
When they are soft, add pesto

Then add Feta 

And boom, dinner is done in 20 minutes

Before dinner I threw together a Shakeology Pie:
Low fat graham cracker crust
1 cup greek yogurt
1 cup natural peanut butter
2 scoops Chocolate Shakeology
Mix it all together.
Super Yum.

Comment below with your favorite K.I.S.S.  Recipe for staying on track

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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