Friday, May 27, 2016

Memorial Day Tips and Recipes

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It’s here!! Memorial Day weekend!!! It’s going to be filled with family, fun and food!! Right?!! I know that most of my customers are worried that they will ‘fall off track’ but I keep reminding everyone that this is LIFE! We will always have choices and it’s about balance!! This is a perfect time for me to remind you to be conscious, but don’t deprive yourself!! I will give you some recipes and my best tips to help you stay on track, but also enjoy yourself this weekend too!!

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#1- PLAN AHEAD!!!! Be Proactive- Not Reactive!

What does this mean?
It means that I literally grab my notebook and pen or my computer every week and plan out my meals! I look ahead and I know what holidays or date nights I will be planning for and I just try my best!! I write out each meal and I take into consideration the drinks and treats I might be exposed to during that week and I choose 2 things that I will really want and ad them in there!! I set myself up for success, fill the fridge with produce and lean meats and cook every meal!!

I also write myself little notes REMINDING myself how crappy I feel after binge eating. Why I don’t want to eat ALL of the cake- instead just a piece because I feel so bloated, tired and lazy that it’s not worth it to me! I also know that alcohol take DAYS to get out of my system and really does a # on me, so I limit myself to one drink once in awhile! And it’s usually a skinny margarita or a vodka soda water!

#2 TIPS FOR GOING TO PARTIES OR COOKOUTS!!

1.  If I am going to a party and I don’t know what foods will be served I will have my Shakeology or a small meal before going to the party.  That way when I walk in the door I am not ravenous and eat everything in sight.

2.  I make the focus on my get together’s on socializing and not the food.  So I get a glass of water and talk to old friends, family and just keep busy.  I offer to set up, get the kids meals prepared and then do the dishes afterwards.  Just the act of keeping my mind busy helps me to not munch.

3.  Avoid standing over the food table to talk.  So take yourself away from the food area.  When you sit around a table and talk with appetizers and munchies in the middle you are more likely to mindlessly eat.  Instead, take your discussions outside or to a couch away from the food!

4.  If you decide to have a drink or two my rule of thumb is that for every drink you have drink one full glass of water.  It keeps you hydrated and full!

5.  If this is your scheduled indulgence meal then DON’T feel guilty about it!  You have earned it!  But I do recommend that you are mindful of your portion sizes.  So indulging doesn’t mean you eat 2 pieces of cake, fried chicken, potato salad, a couple of margaritas and appetizers!  It means that you follow the guidelines for portion control and choose the things that you want to splurge the most on!  Then, go from there.  Remember to eat slowly and when you are 80% full STOP!  Don’t stuff yourself!

6.  Get up and do your workout that day!  If you know that you are going to have a busy weekend then make sure you get in your workout!  Get up early and squeeze in a quick HIIT workout before your busy day starts.  When you workout you are more likely to make better decisions throughout the day!

Now that I have given you some of my tips I want to also share with you some of my recipes that I will be taking to BBQ’s this weekend!  I always offer to bring a clean appetizer or side dish, that way if nothing else is what I call healthy then at least I had my shake and I can eat my own food I brought!

RECIPES!!
Grilled Pineapple Turkey Burgers
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Ingredients:
20-oz package extra lean ground turkey
2 TB liquid aminos (such as Bragg)
¼ cup red bell pepper, chopped
¼ cup red onion, chopped
¼ tsp ground black pepper
1 tsp thyme seasoning
4 pineapple slices, approx 1/2 inch thick
How to Prepare
1. Preheat the grill to medium-high.
2. Combine ground turkey, liquid aminos, pepper, onion, black pepper, and thyme in large bowl and mix thoroughly until all ingredients are well distributed.
3. Divide turkey mixture into 4 equal portions and form into burger patties
4. Put on a plate; grab the 4 pineapple slices and head to the grill.
5. Place the burgers and the pineapple slices on the grill (the pineapple will cook for the same amount of time as the burgers to soften up and get that yummy smokey flavor.
6. After approximately 8 minutes, flip the burgers and the pineapple slices (the underside should be nice and brown).
7. After approximately 4 minutes, place one pineapple slice onto the top of each burger.
8. Cook for an additional 3-5 minutes, or until burgers are cooked thoroughly and no longer pink in the center.
9. Turn off the grill. Using a long spatula, carefully remove the burgers from the grill (don’t lose those pineapples!) and onto a plate.
ENJOY!!

Sweet Potato Fries
Sweet Potatoes
Extra Virgin Olive Oil
Sea Salt
Directions:
I cut up 3-4 sweet potatoes length wise into steak fry strips.  Then, put in a large ziplock bag.  Add Extra Virgin Olive Oil and Season Salt to lightly cover.  Shake with bag closed then lay on a baking sheet and cook at 425 degrees until crispy or for about 25-30 minutes.
7 Citrus Salad
This recipe is perfect for any outdoor BBQ.  It’s light refreshing and CLEAN!
Literally you just cut up a bunch of citrus fruit and toss it into a bowl.
Sliced Oranges
Mandarin Oranges with juice drained
Grapefruit
Blood Orange
Kumquat, peeled, washed, remove seeds,cut in half lengthwise
Ugli Fruit
2 tbsp fresh mint, chopped.Toss all fruit together in a bowl and refrigerate until ready to serve!

Guacamole dip

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My favorite appetizer and it’s perfect served with blue tortillas from Sam’s Club.

  • 3 ripe avocados
  • Juice of 1/2 fresh lime
  • 1 tbsp chopped cilantro
  • 1/2 red or purple onion, minced well
  • 1 clove garlic, passed through a garlic press
  • Sea salt and fresh black pepper.

Prep:
Cut avocados in half.  Discard pits and scoop flesh medium bowl.  Add remaining ingredients to bowl and mix until just combined.  Don’t over mix!

SKINNY MARGARITAS
Ingredients:
1/4 cup Lime juice1 cup Fresh Squeezed Oranges

Splash of simple syrup (organic)

1/4 cup Tequila Milagro

Splash of LaCroix Sparkling Water in Lime Flavor
Mix it in a shaker cup and pour of ice!  ENJOY!!!
 

Have a safe and happy holiday weekend!

xo!!

Val


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Monday, May 16, 2016

TOGETHER WE CAN DO ANYTHING: NEW COACH TRAINING

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I have learned that I can’t please everyone and when you are too focused on living up to other people’s standards, you arent spending enough time raising your own.

Throughout your life you will come across people who will criticize you.

People might judge you and some might try to belittle your ambition.

No matter how BIG or how SMALL your circle it is crucial that you remember this. KEEP COMPANY ONLY WITH PEOPLE WHO UPLIFT YOU. There are seasons in our lives, but one thing is for sure… time goes to quickly to feel less than incredible at any given moment and it is the energy that you release and the positivity that you surround yourself with that will make you feel at your peak always.

If you think you can– YOU CAN.

NEVER GIVE UP and NEVER GIVE IN.

I always tell myself I will not DIE an UNLIVED LIFE!

I will not LIVE in FEAR of FAILING.

I choose to inhabit my days, to allow this life to challenge me, to change me for the BETTER, to make me less AFRAID, more APPROACHABLE, to LOOSEN my HEART, to make me more ACCESSIBLE and to MOTIVATE others to better themselves.

I choose to RISK my SIGNIFICANCE, to live so that whoever crosses my path BLOSSOMS.

I choose to take CHARGE of my CHOICES, to live with no REGRETS and to make this ONE LIFE COUNT.

I am looking for others to join me on this BLISSFUL journey of LIFE together. Helping others become their BEST SELF.

If this is YOU then please APPLY to join my coaching family.

Together we are BETTER.

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Monday, May 9, 2016

It’s On Like Donkey Kong!

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Today is our day!! It’s Monday! The sun is shining and my hubby and I decided yesterday to take the next 21 days and key in on our workouts and nutrition with the 21 Day Fix program and meal plan! We want to take you on it with us!  We have a lot of summer traveling planned and want to feel and look our best this summer!! I have a speaking engagement at the end of July as well as a few other events in between now and then! We will be traveling to visit family and we are also taking our kids on a couple of weekend beach getaways too!  I am going to be kicking off my newest support & accountability group on summer survival with fitness and nutrition which will really help many of these ladies lose the last 10 lbs using the 21 Day Fix/ Fix Extreme Program & Countdown To Competition Eating Plan!!  I am excited to lead them on the path to success! My mission is to always lead by example! So here we go!! We can never be ‘too dialed in’ on our nutrition! That’s for sure!

 

When it comes to losing the last 10 pounds it takes a little bit of dedication, commitment and sacrifice.  It is like those last 10 stick to you like GLUE!!!  You have to get a little strict to get the results but once you get there it is pretty easy to maintain as long as you don’t go all haywire and back to your old habits.  So while I will say that I do not have 10 lbs to lose I do want to get rid of the bloating that I get when I eat dairy, processed flour and cheeses. I just want to feel my best and be confident on our vacations this summer and just to be my best self!!! So I am doing the 21 Day Fix meal plan with a little countdown to competition added in to get the best results I can in 21 days!

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So you can follow me on this journey with my hubby over the next 21 days as we deliver the good, the bad and the ugly! Be sure that you are following me over at Val B Fitness on FB too! Daily motivation and inspiration as well as the goofy stuff we do!

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Yesterday I sat down and made up my meal plan following the 21 Day Fix Extreme, Countdown To Competition plan.  I fall in the first bracket of calories, 1,200-1,499 calories per day.
This means that I have 2 days of countdown to competition days and 1 day of regular extreme eating and you rotate that for the entire 21 days.

On my countdown to competition days I get:
Green = 3
Purple = 0
Red= 6
Yellow= 1
Blue= 0
Orange= 0
Spoon= 3

So basically veggies, proteins, & good fats with lots of water!!!

On my Fix Extreme Days I get to eat:
Green = 3
Purple = 2
Red = 4
Yellow = 2
Blue = 1
Orange = 1
Spoon = 2

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It’s really not that bad at all and the best part is really the fact that it’s only 21 days- I will cut the cravings, I will lose a few pounds, tighten, tone and be ready to move forward on a better note than I am now! Because I have been having way too many sweet treats and extra helpings of food!

I will be hungry sometimes- of course because I am always hungry!  Like seriously guys- I just love to eat and it can get bad if I’m not checking myself!! But when I set my mind to it I can do anything!

So, what do I go to when I am so hungry I want to eat everything in sight?
A few things!! 1. GREEN TEA!! It honestly does work- it staves off the hunger until my next meal. 2. Drink lots of water. At least 1/2 of your body weight in ounces. Most of the time- we are thirsty over being hungry!! And 3. I deal with the hunger because I KNOW that I am getting enough calories that my body needs! It’s just not what my mind wants me to eat because there is discipline involved! Anything worth having takes work! This is a prime example! Work for the body you’ve always wanted!
meal plan, lose weight, weight loss, summer body, recipes, mom of 2, workout program, beachbody,

Meal Plan

Next up—> WORKOUTS!!!
For this next three weeks- I am going to strictly follow the 21 Day Fix workout plan. I just ended round 2 of 22 minute hard corps and LOVED every second of it! I got insanely great results!! But I am needing a little change and I know that 21 Day Fix works great for me!
Let's get results!

Let’s get results!

I will not have a rest day for three weeks UNLESS if I truly feel like my body needs a break. I know that working out everyday is a lot- but again. It is only 21 days and then I will switch to another program where I will only workout for 5-6 days a week, so I know there is a rest coming. PLUS, two of the days of the week I will be doing a Yoga and Pilates workout and they are super effective!! But not super high impact! So it will be low key.
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So here is the scoop:
Monday:  Total Body Cardio Fix
Tuesday:  Upper Fix
Wednesday:  Lower Fix
Thursday:  Pilates Fix
Friday:  Cardio Fix
Saturday:  Dirty 30
Sunday:  Yoga Fix
Week 3 Will Be:
 
Monday:  Total Body Cardio Fix and Pilates Fix
Tuesday:  Upper Fix and Cardio Fix
Wednesday:  Lower Fix and 10 Minute Ab Fix
Thursday: Pilates Fix and Tota Body Cardio Fix
Friday:  Cardio Fix and Upper Fix
Saturday:  Dirty 30 and Pilates Fix
Sunday:  Yoga Fix
Bring on the results baby!  I like a challenge! We shall see how these 21 days go! Wish us luck and stay tuned for my weekly progress updates!!
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Want me to be your coach?  Let me help you reach your health & fitness goals in my May 16th Summer Survival Guide Challenge Group!
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Get the details by completing the application below :
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