Tuesday, December 17, 2013

Kale Salad

I will confess that I have not yet tried this recipe. It is however on my meal plan for next week! I can’t wait to try it. I really don’t think that there is any way that it will go wrong! I mean, it sounds AMAZING!! And the few ingredients that are put together will no doubt be delicious! I love simple, yummy, and healthy! This recipe meets all three 🙂 Who says that eating healthy is gross? That is definitely not the case around here!! We always have a satisfied belly!!

Here you go!

Kale Salad With Goat Cheese, Pears, Pecans and Pomegranate

Toast 1/2 cup pecan halves at 350 degrees for 5-6 minutes. Just line them up on a cookie sheet and pop them in the oven. That SIMPLE!!
Let them cook and chop them up a little bit! Set aside. 

DRESSING:

2 TBSP Fresh Pomegranate Juice
2 TBSP white Balsamic Vinegar
1 TBSP EVOO
1 minced scallion- listen up… just chop up the white part and the light green part!!)
1 1/4 tsp Dijon mustard
1 3/4 tsp Honey
1/8 tsp salt
1/8 tsp black pepper

Whisk all ingredients together in a bowl. It will keep up to one day in the refrigerator.

SALAD:

3 Pears- slice them thin
8 Cups Baby Kale leaves
1/2 cup pomegranate arils – see pic to the right!
3/4 cup crumbled goat cheese

Serve topped with the toasted pecans!!

Doesn’t this sound so good?! It is packed FULL of nutrients and super foods! And it will be sweet and SO GOOD 🙂 I can’t wait to have this for dinner! I will pair it with some Beef Tenderloin! Recipe for that will be posted soon! Stay tuned to my Healthy Recipes!


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Monday, December 2, 2013

What is P90X 3 and is it for me?

This is the month I’ve been waiting for! Not only is it my favorite time of the year with the holidays, but this is the month that P90X 3 is being released!  I don’t know how many of you even know that P90X 3 was in the works, but this is the time to grab this up!  What a better Christmas gift for your spouse, boyfriend, girlfriend, son, daughter, mother, father, aunt, uncle, cousins, friends… the list goes on! This is going to be the HOTTEST new workout since T25 was released in June.  I personally was in the first test group of T25 and I will tell you that it delivered HOT RESULTS! So, I can only guess that P90x 3 is going to be the SAME WAY!! Do you want to know one of the best parts of this awesome new program? It is only 30 minutes long!!!!!!! Every single workout is 30 minutes flat. SAY WHAT?!!! YES! No more excuses of I don’t have time.. YOU DO! And it will make you feel better, motivate you to do more and really show you that you can having a fabulous workout in just 30 minutes.

So, are you thinking ‘hmmmm, this might be just what I need, but I have a lot of questions..’  Well, here we go!
I didn’t do P90X or P90X 2, so will I be able to do P90X 3?
You will ABSOLUTELY be able to do P90X 3. It is not a spin off of the first 2.  This one is geared towards everyone. All fitness levels and for people who really hold time as their biggest reason of not working out. This workout is going to be a lot of the moves that Tony Horton has used in the first 2 P90X’s. The moves are easy to catch on to and they are going to get you into shape fast. 
I am a beginner to fitness, will I be able to do P90X 3?
100% YES! There is a modifier in each of the videos so you will be able to modify for as long as you need to while getting stronger. Your ability level will increase with the program and you will LOVE the way that get stronger with each workout.  You still get amazing results following the modifier too, so don’t think that just because you are modifying means you won’t land that six pack you want!! Everyone’s fitness level is different. A calorie burned is a calorie burned. Keep pushing play and watch the fat melt away.





What Supplements Do I need?
The honest truth. Every single person should add Shakeology to any workout/clean eating plan. Shakeology is the healthiest meal of the day and it makes me feel so much better because I drink it every single day. It is your daily dose of dense nutrition. It is seriously equivalent to eating 6 salads in one meal, has over 70 all natural ingredients and they managed to make it taste good! SCORE! It even has wheat grass in it. I don’t know about you, but taking a shot of wheat grass is NOT TASTY, but they put it in the shakeology and you can’t even taste it. WIN WIN! I am a mom and I am always on the go. This is my one meal that I know I am being properly nourished by using it, I don’t have to think about what I’m having for lunch (because that is generally when I have it) and I can make it so many different ways that it is always a ‘treat’ for me. I am also a little bit of a ‘penny pincher’ so being able to grab my shake and go is AWESOME for me! My kids love it too. That says something about it when small kids ask for it 🙂 I also haven’t gotten sick much at all since using it. All of the vitamins, mineral, plant roots, etc in it keep me and my kids healthy too1!
ENERGY and ENDURANCE:

I get up at 5 am to workout. I rarely ‘feel like’ getting up at that time, but I know that if I want my ‘me’ time then I have to do it! So, E&E gets me GOING!  I drink it as a pre-workout energy drink to get me revved up and ready to move! Love it! And I am the type of person that wants to eat breakfast as soon as I wake up. So, I have to workout the second my feet hit the floor or else I am debating between a workout or breakfast! Energy and Endurance takes that edge off just enough to get my 25-60 minute workout in and then I am gobbling up my oatmeal and eggs and sipping my coffee AFTER I workout! I love to know that I am DONE for the day by 6 am! LOVE IT!
So, let’s sum it up. 
P90X3 is great for everyone. Are you a teacher? A member of the military? I business man? A doctor? A nurse? A stay at home momma??!! No matter what your profession, this workout is GREAT FOR YOU! Shoot, my kids are going to want to do this with me! This is a great workout for everyone.
I am going to share with you what I am thinking. When you get a new fitness program you are excited to do it for the first week, right? And then you start to fizzle? You start to lose momentum and there becomes more rest days than actual workout days, right? NOT THIS TIME! It’s the support and motivation that keeps you GOING! So, I am going to do a P90X 3 challenge group where the workout is P90X 3 and I will be your nutrition guide by teaching you how to eat clean, I will give you recipes and meal plans all while you replace one meal a day with Shakeology. By doing that, I will give you the accountability and support that you need to be successful this time!!
You are going to learn how to do the following:

Make a meal plan
Grocery shop
Learn good carbs vs. bad carbs
Prepare meals for the week
Learn about how your body needs protein 
Learn what you should and shouldn’t be drinking
How to handle emotional eating
Staying on track while traveling
Dealing with social gatherings/food
Working out when you have kids
Time management
And so much more!
We start January 1st. I will work with you to make this happen!
P90X3 launches on December 10th! I am so excited! Here are a few things that you’ll want to check out! 
* All workouts are 30 minutes long.
* The warm-up is 2 minutes and then constant work for the remaining 28 minutes
* There is a separate warm-up disk called Cold Start if you need a longer warm-up due to environment, time of day, etc
* P90X3 is a separate program from P90X and P90X2, not a harder version
* Anyone can start on P90X3!!! Yes, it is even for beginners!
* The nutrition plan goes back to nutrition basics of Power 90 and healthy eating
* There are 16 workouts in the P90X3 Base System 
* The Deluxe package has 4 extra routines for a total of 20 workouts
* P90X3 will include a new Pilates based workout!
* P90X3 will also include an all new Isometrics workout- A New Strength/Balance/Flexibility workout with Static Holds
* It will include CVX: Cardiovascular Extreme – a Cardio workout with weights
* And P90X3 has MMX – a Mixed Martial Arts Extreme that expands the Kenpo workout
* Includes Agility X- All new agility programming
* Yoga is still part of the program, but it’s only 30 minutes
* There are 4 schedules in X3- classic, lean, doubles, and bulk
* 39 out of 40 people in the Test group lost 10% of their body fat %!!!! YES! You read that right!! 10% body fat!!
* If you’ve done P90X or P90X2, you’ll see similar moves and there are plenty of new things too!
* Equipment needed will include weights or bands (a pull-up bars is great like in P90X, but optional)
* Every move in X3 has a Beginner/Modified an in between move, and Challenging/Hard
* This program is based on science that suggests the first 30 minutes is the most effective part of any exercise routine, so we accelerate the workouts to create the most effective 30 minute routine
* Ab Moves- Most of them are athletic in nature, some are standing up and many are front facing instead of being on your back
*** P90X3 will be available December 10, 2013 ***
Interested? I’m starting a challenge group to do this on January 1st!!! Start the new year off right!! Ask me how you can get me as YOUR coach for FREE to help you do this! I will be doing it alongside of you, going through the program with you. 

Message me or post below if you are interested, so I can HOOK YOU UP when this program launches. It will be in high demand! It makes a great gift for you or someone you love. Don’t wait!
Fill out the form below!

Wufoo


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Tuesday, November 12, 2013

Breaking Through the Weight Loss Plateau

Have you hit that dreaded weight loss plateau?

First thing is first… don’t give up! It happens to everyone! It really does. It means that you have been working extremely hard and all of a sudden, boom… you’ve hit a wall.  Now, the bigger question is this.  Have you hit a plateau OR have you just had a really bad week?  There is a difference. Whichever the reason, you need to understand that no matter what, you will overcome it.  We all have our ups and downs.  This is life and it is inevitable.  I just need you to focus on learning how to deal with it physically and mentally so that you don’t get frustrated and throw in the towel.  Make sure that you tell yourself that failure is not an option, ever.  Sometimes we just have to regroup and make a new strategy.  We need to jump over the obstacles and become better!
This has always been a struggle for me too. I am an 80/20 kind of girl. 80% of my week I eat clean and healthy and then 20% of the time.. LOOK OUT.  I am going to be cheating, hard core.  I LOVE the way that my body feels when I am spot on, so that is why I am so disciplined.  BUT, I am also human and I know that when we deprive ourself of something then we want it even more.  When we do finally give into the temptations we usually go overboard and binge.  Don’t binge!  Just eat everything in moderation!  It is so much better that way!

I need you to always remember something- when it get’s tough, when life gets hard or things get in the way, it’s not time to give up!  It is time to throw yourself in fully and RUN towards your goals.  You want to change.  You want to be a better version of you.  You CAN do ANYTHING that you put your mind towards doing.  And a lot of times when you hit that plateau, it just means that you need to switch up your workout routine and clean up your eating a little bit. Then, you will be seeing results in no time. And another thing. Just because you may hit a stand still doesn’t mean that you just CAN’T LOSE  IT?? COME ON!! Yes, you can. And yes, you will. As long as you don’t allow yourself to give up. There are no excuses. No pity parties. You can do anything that you put your mind to. It is all in how consistent you are with it. I change my routines all the time. I can feel it when I start to hit a stand still!! It doesn’t matter what shape or size you are, everyone goes through it! So, when it happens I break out a new program, change my eating a little bit and BOOM, back on track!! It’s a no brainer! We can all do it!!

Why do fat loss plateaus happen?  Fat loss plateaus happen because our bodies are designed to adapt quickly to a new routine. So, let’s say for example you are going to start running. Well, the first week of running you are feeling great, motivated, your body is sore and you can feel yourself getting stronger doing it each day.  Well, then by week 4 or 5 your body has pretty much gotten used to the same routine of running each day, so there is not going to be much more happening until you switch up your routine a little bit. So, now you have to throw in a little weight training, or you need to train a little harder with some hills and speed intervals, etc. Our bodies are machines. Machines get used to the new thing quickly, so they have to be tuned up often!
The same goes with food! Let’s say that you decide that you want to lose 1 pound a week. Well, that means that you have to take in 3,500 calories less in that week than you did the week before. That is 500 calories a day that you are either eating less of or exercising more to burn an extra 500 calories in a day. Got it? So, let’s say that you do that for 4 weeks and you lose 4 pounds! Great!! Well, your body will get used to that amount of calories being burned or eaten less of and it will start to adapt to that change. You may have to switch it up again! It is all dependent on the individual.There is only one thing that a weight loss plateau means- YOU WERE IN A CALORIE DEFICIT, BUT YOU NO LONGER ARE IN A CALORIE DEFICIT!  So there are lots of things you can do to change this.  Here we go!!!
The number one reason why we hit a weight loss plateau is because our metabolic rate slows down. This is so common because so many people think this way.. “Well, I will just not eat much at all today and I will lose weight… ” NOT TRUE! This may work for the first week if you have a significant weight to lose, but then.. WALL. Your body kicks into starvation mode and it will hold onto all of your fat stores in order to fuel your body. This is why you HAVE TO EAT TO LOSE WEIGHT! Now, eating the proper food and proper portions are vital to this process. Do you need to figure out how to calculate calories to see how many you should be eating each day to lose weight? It is so simple. Just make sure that when you are on teambeachbody that you use the eat smart tab.  This tool can help you tremendously in figuring out approximately how many calories you should be intaking each day.  You also need to track your food! You can do this in different ways!  Most of us have an iPhone or some kind of smart phone! There are a million apps to download, you can use your notes in your phone or you can do it the ‘old fashioned way’ and write it down on paper! My favorite way to keep track is with myfitnesspal. It is perfect and it takes the guess work out of my food. I am a creature of habit, so I tend to eat a lot of the same things.  This app is great because it will save the foods that I input, so I can quickly add them to my favorites 🙂 Win win!
– A HUGE factor that I have found that is one of the main parts of why people ‘can’t’ lose the weight is because they aren’t recording what they are eating/drinking. It is vital! Because you know what?? We forget about that handful of pretzels we had between lunch and our afternoon snack.  We forget about the 1/2 donut we ate in the break room at work.. we are human and we forget! So, it is vital that we write it all down! Those few ‘mess ups’ can determine whether we succeed at our weight loss goal for the week or total fail!
-Larger people eat more calories and larger people burn more calories. Smaller people need less calories and burn less calories during a workout. It isn’t rocket science, it is fact! The bigger you are, the more calories you are eating! The smaller you are means that you are eating less calories! I can repeat it 100 times and it will always be the same! So, if you want to lose weight, you have to EAT LESS CALORIES! If  you want to gain weight, pack on the calories! GET IT?! So, as you lose the weight, you have to continue to eat those fewer calories, otherwise you will get bigger!
-CONSISTENCY IS KEY!! Being consistent with your workouts and being consistent with your eating is what will make you successful. If you are eating great Monday through Thursday and then Friday rolls along and you go have drinks with friends, then you are starting to slip. And then on Saturday you want to go and have breakfast at IHop with your family and you get the pancakes and eggs.  Then Saturday night your hubby wants an impromptu date night and he is taking you to your favorite restaurant where you just have to get your favorite ‘cheat’ meal along with a few beers and dessert! Then, after church on Sunday  you are asked to go to lunch at the pizza place up the street, so of course you don’t want to miss out on that! Well, you weigh in on Monday and see that you haven’t lost a single pound. WELL, do you see WHY you haven’t lost anything? It’s because you weren’t consistent with your eating habits! NOW, I am NOT SAYING that you shouldn’t enjoy yourself! You absolutely should be enjoying life, enjoying friends and family, etc; however, you should be SCHEDULING your ONE cheat meal a week and anything other than that… you should be eating within your caloric range for your goal weight! You can still go out to eat if that is what you want to do! Make sure that you are getting a grilled chicken salad with balsamic/EVOO on the side as your dressing! (That’s just an example)… food should not consume your life!! Have you ever heard EAT TO LIVE, DON’T LIVE TO EAT?!! Well, live by this! It is the truth 🙂 
Always remember that hurdles are a part of life. We need them to make us work harder and push further.  If everything in life were easy, then it wouldn’t be real! And the things that we work the hardest for are usually the things that we cherish the most!! Remember that on your journey! Remember that you didn’t put the weight on overnight! It’s not going to come off overnight! It is a journey and you should embrace it! Each day is a new beginning! If you fall off the horse one day, OH WELL! GET BACK ON THE NEXT!!! We are all human! We are all going to have ‘bad days’ and we will all have great days!! It’s okay to cheat sometimes! Admit it and move on! Stay accountable, stay motivated and you are WORTH IT!
Like this article? Please like my page and stay tuned to my blog! It is a work in progress, but I will continue to grow everyday 🙂 


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