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3 Clean Eating Breakfast Ideas

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Breakfast is one the most important meals of the day, mainly because it provides your body with the first dose of nutrition (or lack thereof) to start the day. Unfortunately, most people either skip breakfast all together or choose less than optimal foods that are high in sugar and fats, leaving them feeling exhausted and out of energy by mid morning. This is where the spiral of bad choices continues, when are energy is low mid morning, we opt for more cups of coffee (typically loaded with dairy and sugar) or grab something quick like a muffin or pastry (again more fat and sugar). This back of forth of sugar kick to sugar low, puts the body in a very fragile state.

However, when we start our day with a nutrient dense breakfast that has a mix of complex carbs, fiber, healthy fats, and protein, our body has the right kind of fuel to help us have the energy we need to take on the day.  Our desire and need for sugar and caffeine subside, because we have natural energy and I’ve found that most people make better food choices for the rest of the day.

When I am not drinking my daily Shakeology, which is a superfood meal replacement shake that is perfect dose of dense nutrition that tastes like a dessert, I am aim to eat one of these breakfasts:

  • Eggs and Whole Grain Toast: Eggs are a great source of protein and the whole grain toast is a great source of fiber and complex carbs.  This helps to balance blood sugar and keep you feeling fuller longer in the morning.  When it comes to the type of eggs, I like egg white scrambles with veggies or mini egg muffins with turkey bacon or even poached eggs to accompany my toast.  If I want to make breakfast a bit more indulgent, I’ll add avocado to my toast, which provides a nice dose of healthy fats which the body needs to function and helps with weight loss, or I’ll add some 100% fruit preserves or honey for a touch of healthy sweetness. Here’s a simple recipe for mini egg muffins. 
  • Oatmeal and Fruit: Oatmeal is a perfect breakfast because it really does help you to feel full, thanks to the fiber and complex carbs that take longer for the body to digest and give you sustained energy. Depending on how I’m feeling I’ll go for traditional hot oatmeal made with almond milk with a few dashes of cinnamon and nutmeg.  I may even add a tablespoon of almond or peanut butter for added healthy fats. Sometimes, I opt for the cold version – Overnight Oats – which are a perfect meal prep breakfast that you can make days in advance and just grab and go.  See my favorite recipe here. 
  • Green/Superfood Smoothies: As I mentioned, I typically drink Shakeology every single morning to start my day, as I like knowing that I’m getting a big chunk of my nutrients, vitamins and minerals into my body first thing.  Another option, would be to make a Green Smoothie. The biggest mistake people make with their “Green Smoothies” is that they are packed with more fruit and sugar, than their greens. They add sugar packed yogurts, super sweet fruit juices and tons of fruit, which can cause you to max out on your daily amount of sugars and carbs in one sitting.  Instead, focus on using 2 cups of greens to 1 cup of fruit, use coconut water instead of juice or unsweetened vanilla almond milk instead of yogurt, and add a tablespoon of healthy fats, like nuts, seeds, almond butter, coconut oil, or an avocado, to help you feel fuller longer. See my post on how to make the Perfect Green Smoothie. 

 

The key is simple. One – make sure that you eat breakfast. Two – make sure that your breakfast is one that will fuel you and set you up to have a successful, energized and productive day.

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How I lost 3 lbs on a 8 day all inclusive vacation in Mexico!

13754460_10111174801729644_1663793885540118672_nWhen most people think of all inclusive vacations, they immediately are drawn to the allure of the all you can eat and all you can drink portion of that package.  Anyone who knows me, knows that I love to eat and I love my Margaritas, but this time around, I had to be very intentional about what I ate and drank on my 8 day vacation at the Now Sapphire Resort in Riviera Maya, Mexico.

On July 6th, I started the 21 Day Fix Extreme program which also included replacing one meal a day with Shakeology.  This 21 day program focuses on 30 minute workouts which vary from upper body, lower body, total body, plyometric, pilates, cardio, and yoga. On top of that you have a very simple nutrition plan that you follow that incorporates portion control containers and a list of foods that you are able to eat.  The whole thought of this program is simplicity, it takes out calorie counting or spending endless hours working out, yet yields pretty amazing results, because you do the program for 21 days without rest days or cheat meals.  In my mind, you can do anything for 21 days, but I will say when 8 of those days are spent abroad, I was a bit nervous, but I am happy to report that I actually lost 3 pounds while on vacation and feel like a total rockstar for staying on track.

Here are a few things that I did, that made this possible and actually pretty doable for the vacation:

  1. SHAKEOLOGY EVERY SINGLE DAY!: I made sure that every morning, before leaving my hotel room, I used one of the ice cold bottles of water and mixed it with one serving of Cafe Latte Shakeology. It was like my morning Iced Coffee that I didn’t feel guilty about.  Shakeology is packed with nutrients, vitamins, minerals, probiotics, protein, and has 9 servings of fruits and vegetables. This was my morning fuel.
  2. Beachbody OnDemand & the Gym: Since the resort had free wifi, I was able to bring my phone or laptop to the resort gym and do my 30 minute workouts each morning. Since the program uses dumbbells and resistance bands and doesn’t take up a lot of space, I was able to get the workouts done. Plus, the gym area with the weights was pretty empty, as most people either stuck to the cardio machines or used the cable weight machines.
  3. Make Friends with the Chefs & Wait Staff: The chefs and waitstaff were pretty regular and I made it a point to make friends and explain my dietary needs on day one.  This way, it was easy for me over the course of the 8 days to get foods that I could eat. I frequented the grill area, where I could order a piece of fish, steak, or chicken to be grilled for me on the spot. I brought over the olive oil that was near the salad bar and asked them to use that instead of the oil that was next to the grill, which wasn’t olive oil and didn’t have any additional additives. I also, brought over fresh veggies from the salad bar and asked them grill or sauté them for me and they did without blinking an eye.  I opted out of the fried foods or foods drenched in salty sauces, and ate mostly grilled protein and veggies at each meal.  I also indulged in tropical fruits that we don’t typically have here in the states like Mexican Papaya with a squeeze of lime juice, dragon fruit, and tons of melon, pineapples and mangos. For breakfast, I stuck with egg white omelets with a bit of cheese and tons of veggies.
  4. SKIP THE ALCOHOL: The 21 Day Fix Extreme doesn’t allow for alcohol, which was a bit of bummer, especially seeing all of the cool concoctions being served in pineapples or hearing people order a “Dirty Monkey” from the pool bar.  However, I was able to still have a refreshing “mocktail” – Sparkling Water with muddled mint and lime with a pineapple slice. It was the perfect drink and still felt fancy and tropical. I actually didn’t even miss the alcohol, being that it was so hot and humid, my drink was perfect and I could drink them all day! Which was helpful, since I needed to make sure that I drink at least 10 glasses of water.
  5. Challenge Tracker App & 21 Day Fix Tracker App: To help me stay on track, as when I am on vacation I rarely know what day it is, so having a tool to ensure that I was eating on track and doing the correct workouts for the day, was key.  Plus, I was a part of a Challenge Group, where I was able to see everyone else checking in with their meals and workouts, it was a great reminder when I didn’t want to workout or wanted to pig out at the buffet, that I had goals and made commitments and that I wasn’t alone on this journey.

I am pleased with myself and my results so far, especially because I didn’t make excuses and stayed on track.  If I can do it, that means that anyone else can.  This just proves the power of having a true system and plan for your nutrition and fitness that is simple and sustainable, coupled with an accountability system and tracking tools.  If you are interested in trying the 21 Day Fix or the 21 Day Fix Extreme, I have a Challenge Group starting soon and I’d love to have you join me and the rest of the group.

Click here to learn more!

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5 Tips To Recover from Thanksgiving

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Well, Thanksgiving has come and gone and now it’s time to get back on track with your health and fitness goals.  Remember, on average people gain 7 – 10 pounds between Thanksgiving and Christmas, so check out these 5 tips to help you keep that from happening.

  1. Drink TONS of water: Typically, your Thanksgiving meal is packed with carbs and sodium, which can cause you to bloat. Flush out your system with water, at least half your weight in ounces. If you don’t like water, add lemons or cucumber for added flavor.
  2. Eat Your Veggies: Dark Leafy Greens are great detoxifiers and full of amazing vitamins, nutrients and antioxidants. Try making a big salad and throw in some pieces of turkey for protein and to help get rid of left overs. I stick with my Shakeology once a day, especially during this time! 
  3. Move Your Body: Aim to get at least 30 minutes of physical activity, especially over the next few days. Go for a walk, hit the gym, gather the family for a dance party in the living room or yes, Black Friday shopping can count as your cardio. Aim for 10,000 steps! For a quick HIIT workout, check out my latest video
  4. Portion Out Leftovers: Avoid over-eating by portioning out your leftovers and making meals in Tupperware containers. Whatever is left either freeze or give away to guests! Keep one or two meals per person and get rid of the rest. For more info on Meal Prep Tips, check out this post
  5. Forgive Yourself: If you overdid it yesterday…so what?! Today is a new day and with the 4 tips above, you will be able to get right back on track. Focus on the time spent with friends and family and know that you still have the power to change your body and reach your goals!

Hopefully, you had a great Thanksgiving and if you need a bit more accountability with your health and fitness, join my upcoming Health Holidays Clean Eating & Fitness Challenge.  

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My 3 Day Refresh Results!

Well, I successfully finished the 3 Day Refresh and I am proud to say that it wasn’t as bad as I thought it was going to be.  If you are considering a cleanse, I want to share with you the good, bad and ugly!

The Good:

  • Satisfied: I didn’t feel hungry during the 3 days, which was a big concern for me, especially since I am on my feet pretty much all day with training.
  • Mental Clarity: I felt that my mind was much more clear and I was able to focus on specific tasks much easier, if anyone knows me, you would know that I am the definition of organized chaos.
  • Energy: I found that I didn’t really feel sleepy or groggy, especially during the 3PM slump, I felt energized.
  • Improved Sleep: I typically am up each morning around 4AM, sometimes I wake up feeling tired and drag a bit, but each day on the Refresh I woke up feeling refreshed and didn’t wake up during the night.
  • Easy to Make Meals: I like that you actually get to eat real food and the recipes that you are given and guidelines make it really easy to find options for all of your meals.
  • Shakeology & Vanilla Fresh: I love Shakeology and was happy that I could continue to drink it during the 3 Day Refresh, but I was also pleasantly surprised by the Vanilla Fresh shake! I am hoping that this will become the new Vegan Vanilla formula, if so, I will be in heaven.  It was delicious!

The Bad:

  • Stay close to the bathroom! Since you are drinking a lot of water to facilitate the cleanse, you will have to pee quite a lot!
  • Although, I never felt hungry, there were times when I felt that I couldn’t finish all of the food and shakes that were required, which could have been because I was full or just was over eating the same thing.
  • Since my days are long and I don’t have much time to really think about my meals, I had to prepare all of my meals in advance and ending up eating the same meals and snacks every single day.  It helped to prep the meals, but I will say by the third day, as delicious as it was, I was over my Veggie Stir Fry.  Next time around, I will prepare a bit more variety with my meals and snacks.

  • While I wasn’t hungry, I did have two bouts of cravings – one was prompted by a dream I had where I ate an entire bag of Kettle Cooked Salt & Vinegar Chips and then craved them during the day. The other was a craving for a bacon cheese burger. Random, but I was shocked because I typically crave sweets, so I guess it’s a good thing that I got my sugar craving under control.
  • The Fiber Sweep wasn’t my favorite, but it wasn’t awful. I just had to make it really cold water and made it in a Shaker Cup then chugged it down as fast as I could.

The Ugly: 

  • Well, I should say more of the smelly…I did experience a bit of gas during the first day, but by the end of the day, I felt totally fine and no one was injured! 🙂

The Results:

Now, I’m sure that you are more interested in knowing if it actually did work! Well, I am proud to say that I got amazing results!

  • Starting Weight: 128.4
  • Starting Waist: 27
  • Ending Weight: 123.4
  • Ending Waist: 25.5

Yup, I love 5 pounds and 1.5 inches in 3 days by eating real foods, nourishing shakes and drinking tons of water.  Plus, I feel rested, energized and not bloated!

As I mentioned, my meals were pretty basic each day:

  • Breakfast: Vegan Chocolate or GreenberryShakeology made with Water and I also ate a pineapple spears or apple apple slices

  • Mid-Morning: Fiber Sweep (It wasn’t too bad)
  • Lunch: Vanilla Fresh Protein Shake (it was so delicious) with Tomato Cucumber Salad made with Lemon Juice, Garlic, and Cumin, and a handful of berries and avocado slices.

  • Mid Afternoon Snack: Carrots with Guacamole or Lemon Garlic Green Beans

  • Mid Afternoon Tea: Caffeine Free Chai (Unsweetened)
  • Dinner: Vanilla Fresh with Veggie Stir Fry made with garlic, ginger and cayenne pepper.

All in all, I would recommend the 3 Day Refresh to anyone who is looking for a way to kickstart or jumpstart their weight loss, find relief if you feel that you have overdone it with the junk food, or simply want something to help you get your body on track with your nutrition.

If you have any other questions or want more information about the 3 Day Refresh, including how to get your own kit and to join one of my 3 Day Refresh Accountability groups, fill out this form and I’ll get you more information! In the meantime, check out this awesome video that talks more about the 3 Day Refresh.

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3 Questions to Ask Yourself before starting a Cleanse

Well, today is the day that I start my 3 Day Refresh program.  I will be honest and say that I am not one to go Ga-Ga for cleanses, but after the past month of emotional eating due to some lifestyle changes and major decisions being made, my eating took a bit of a toll.  Which, we all know, you can’t out train a bad diet.  I wasn’t going crazy but I will say that after discovering Cookie Butter ice cream from Trader Joes and sneaking to the bakery next to the gym (yes I said it!) time to time, I can tell that I need to get a bit more focused on my diet again.  After looking at photos of myself from last spring break’s trip to Mexico and preparing for my upcoming trip to mexico, I realize that I need to get it together.

So, I’m giving the 3 Day Refresh a shot and luckily I have a group of other people doing it with me to help me stay on track. To be honest, it’s not that bad, you are pretty much eating fruits and veggies and drinking high protein shakes and fiber drinks each day, so you are not starving and it’s pretty simple.

However, I have known about this program for about a year and have yet to try it, again, I am a skeptic, but before I made the decision to do it, I asked myself these 3 questions and after reviewing my answers, I knew that a cleanse would be the best thing for me. If you are thinking about doing a cleanse in the near future, ask yourself these 3 questions first before you invest:

  1. Why am I doing this cleanse?   Many of my clients will tell me that they are doing a cleanse to lose weight quickly or they even think that they can sustain it for longer than the cleanse suggests.  A cleanse should not be a quick fix, actually, nothing you do with your health and fitness should be a quick fix.  Why? Because you didn’t gain the weight quickly, so don’t expect it come off overnight. Instead, you should look at a cleanse as a way to make sure that your body is operating at its best to help facilitate the other good behaviors that you want to incorporate into your lifestyle.  If you are only looking for a quick fix, the second that you are done with the cleanse, you will go back (or even worse) to where you were.  When you do a cleanse shift your focus to HEALTH not WEIGHT LOSS. 
  2. Will this fuel and nourish my body or will it deplete my body?  Many people do these drastic cleanses that are out on the market or that they read about some celebrity doing, you know like only eating cauliflower puree and drinking pickle juice for 5 days.  The thing is that the body actually can do a pretty good job of cleansing itself if you simply focus on eating fruits and veggies and make sure that you have a good dose of plant based proteins and fiber.  Coupled with drinking lots of water.  Do you see that you don’t have to starve yourself or only eat one or two things??  Also, a lot of these shakes and pills that are on the market are filled with tons of fillers, preservatives, and chemicals, which yes, you may lose weight as they can help to make you feel fuller, make you poop more, or even suppress your appetite, this is not what a cleanse should do.  A cleanse is a very intense thing that your body may be going through and if you are not nourishing your body during the cleanse, you could be doing way more harm than good.  That’s what I love about the 3 Day Refresh so far, I have yet to feel hungry or cranky, to be honest I find it hard to eat all the food I’m required to eat. When you do a cleanse shift your focus to NOURISHING not DEPRIVING your body.
  3. What is my plan of action after completing the cleanse? As I mentioned above, cleanses are not quick fixes, they are more of a way to jumpstart or help you to get back on track so that you can build upon the results of the cleanse. After the cleanse is over, you should have a plan of action to continue the progress and results, that means that you are not going back to eating crap and junk food, as much as I want to go back to eating Cookie Butter Ice Cream and fresh baked cookies on the regular, I know that it will ruin the progress I made. So instead, I will focus on only indulging from time to time. I will also make sure that I am staying on top of my meal prep Sundays (another thing that I let go to the wayside last week causing me to eat junk and feel a bit bloated).   I am also going to make sure that I continue to keep drinking my water (on the Refresh I’m drinking about 90 ounces of water to help facilitate the cleanse).  The cleanse should never be your end all be all, but moreso an opportunity to set you up for success.  When you do a cleanse shift your focus to LONG TERM RESULTS not SHORT TERM RESULTS.

Cleanses are great, if you are 100% clear of why you are doing it, have a cleanse that nourishes your body during the cleansing process and you have a plan of action after the cleanse is over.

I will be sharing my results with the 3 Day Refresh at the end of the week and give you the good, bad, and ugly.  But in the meantime, if you have any questions about the 3 Day Refresh or any other cleanse that you have done in the past or are thinking about doing, let’s chat about it so we can make sure that you are prepped for ultimate success!

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4 Ways to Change Your Body for Lasting Results

Lately, I’ve been receiving a lot of emails and notes on Social Media from people who are FRUSTRATED because they are not seeing the results that they are aiming for – the weight isn’t coming off, the abs aren’t coming through, there is still too much jiggle going on, etc.  If you are in the same boat, please understand that to  get real change in your body composition, it will require

  • a structured fitness plan that includes resistance training and cardio at least 4 – 5 times a week for at least 30 minutes.
  • a diet that is focused on eating clean and filled with fruits, veggies, lean protein, and whole grainsShakeology is a great way to ensure that your diet is on point and if you want more info on what clean eating is click here to get my free clean eating guide.
  • drinking adequate water every day (at least half your body weight in ounces – EX. If you weigh 200 pounds, you need at least 100 ounces of water)
  • getting enough sleep so your body can recover and support the change that is happening.

If you are frustrated because you’re not getting the results that you are looking for, the scale isn’t moving, the abs aren’t coming through, or whatever else you are aiming for, let’s get you on a program that is structured, customized to your goals, and will position you to get the results you are looking for.  Each month, I host Fitness & Clean Eating Challenge Groups, for more information click here. My goals are to help you reach your goals!

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The 21 Day Fix Extreme Has Arrived! Are you up for the challenge?

This weekend I had the privilege to meet and workout with Autumn Calabrese for her new program The 21 Day Fix Extreme.

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This program is NO JOKE! If you are looking for a program that will definitely kick up things up a notch.  If you are looking to:

  • Increase your fitness intensity
  • Lose those last couple of pounds that just won’t go away
  • Lean out or get get shredded
  • Want great results and weight loss in 21 days (ahem, anyone who has a big event, vacation, or soon to be brides)
  • Need more help with portion control and having some structure on your daily nutrition

I loved this program, because it really pushed me and when you add in the portion control aspect that comes with the program, you will get results!

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If you remember, I posted my results with the original 21 Day Fix program a few weeks ago and after doing a sneak peek of the program this weekend, I am super pumped to try the latest addition.

21 Day Fix Results

If you want a program that is short, simple, and gets results in 21 days, comment below or click here I will get you the details and add you to my February 21 Day Fix Group!

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Spots Now Open for the Insanity Max 30 Test Group

You’re invited to join me, along with some of my FitFriends, for a 60 Day Challenge to kick off 2015 with our best body yet!

This program is perfect if you want to lose weight, cut body fat, sculpt your body, tone up, lean out, build endurance and just look and feel like a million bucks! In the group you will get a workout plan, nutrition plan, and tons of support so you stay accountable to program. Once you get your amazing results, we will send them off to Beachbody for opportunities to be featured on their promotional materials.

If you are worried about the program, don’t – it’s for all fitness levels, the workouts are only 30 minutes, and you will have the support of the group and me! So if you are up for the challenge to kick off 2015 with Shaun T’s newest game changing program, comment below or send a request to join the group here  – https://www.facebook.com/groups/MaxItOut2015/

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PIYO Results are In!

I recently just completed PIYO, which is a 60 day home fitness program from Beachbody that focuses on functional flexibility, cardio and strength training. To be honest, I was a bit skeptical about doing this program, being that I had just finished a very intense 90 day program with P90X3, which included tons of weights, pushups, and pull ups.

PIYO gets its name from Pilates and Yoga, two genres of fitness that I am not very well versed in, mainly because I love doing things that are high intensity and impact.   So I will be 100% honest to say that I wasn’t sure that I would enjoy this program or that I would notice any real results.  But, what I loved about this program, was that it wasn’t SLOW or boring. I could feel my body changing by simply using my body to create the change (without weights or jumping around like a crazy woman.)

Check out the results:

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I didn’t notice significant weight loss, as I am pretty much at my goal weight, but I did notice that my legs had more definition, my gluteus lifted and got more round (this is totally a good thing), my core was stronger, and my arms/shoulder/back were more defined. What I didn’t realize, was  how much stress I had been putting on my body and how PIYO really did help me to restore my body. I noticed less aches and pains getting out of bed in the morning, more flexibility, and my body seemed more toned and sculpted.Overall, I felt that my body was stronger, more flexible healthier, and sexier.

This is the perfect program if you:

  • want to take a break from the more intense workouts, like CrossFit and other HIIT regimens.
  • Are a runner looking to help improve your stride
  • want to restore and heal your body, while not skipping out on workouts
  • don’t like to use weights, but still want results
  • want to protect your joints
  • just want something different, new, and fun!

If you would like to try out PIYO, you can try it out in my monthly Coaching Groups.

Click here to learn more about my Group Coaching Program. 

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8 Ab Friendly Foods

20140806-160744-58064620.jpgSo, for the past few months, I’ve been getting questions about how to get Abs. I wish I could say that there is a magic pill or one specific exercise to do that will sculpt amazing abs and I wish that I could say that once you get them, they stay forever.  Unfortunately, there is no short cut to getting abs and there is a on going commitment to your fitness and nutrition to keep your abs.  With that being said, I will share with you 8 foods that you should incorporate into your diet that are ab friendly. When you couple that with a good workout regimen, you will see amazing results.  I didn’t start to get abs until I checked my diet, I was working out like crazy but eating like crap and you know how the saying goes, “You can’t out-exercise a bad diet.”  As hard as this was to adjust to, it made so much sense when I continued with my fitness programs like Insanity and T25, but followed their meal plans and then I just made a focus to make my meals 80% clean. (I still have my cheat days and my abs are still in tact!)

20140806-160923-58163235.jpgHere are a list of foods to eat, that are ab friendly:
  • Kale
  • Salmon & Tuna
  • Eggs
  • Nuts, especially almonds
  • Apples
  • Berries
  • Plain Greek Yogurt
  • Quinoa
These items are staples in my kitchen and are always on my grocery list because they are so versatile, they are super clean, and can be easily incorporated into my meals.  Now, I’m not saying that this is all that you should eat, but I will say that I eat these foods A LOT.
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So here are some suggestions for meals and snacks:
  • Kale Salad with Tuna and Hard Boiled Egg & Avocado
  • Plain Greek Yogurt Parfaits with Mixed Berries (you can pre make these ahead of time using frozen berries in small tupperware containers)
  • Apple Slices with about 10 almonds (or a Tbsp on Peanut Butter)
  • Apple Berry Fruit Salad – Take one apple (diced), handful of berries, and a 3 tbsp of plain greek yogurt, a bit of honey and cinnamon, mix together and enjoy.
  • Salmon with Quinoa and Sautéed Kale or Spinach
  • Egg white omelet packed with veggies (or frittata)
  • Quinoa Salad – cooked quinoa with tomatoes, cucumbers, tomatoes, feta, olives and grilled chicken, serve with a low fat vinegar based dressing

The key is to experiment with these foods and add in other foods that are clean (without preservatives, refined sugars, and other chemicals).  To learn more about clean eating and how to incorporate it into your diet, download my free Clean Eating Guide.

20140806-160925-58165492.jpgAs you continue to focus on cleaning up your diet, don’t forget to add in a good fitness program. I love working out at home with programs like P90X3, Les Mills Combat, Insanity, Focus T25 or now I’m doing PIYO.  I love these programs because all of them focus on HIIT workouts or complex movements that really work the entire body in a short amount time, but also work the core.  All of these programs have helped me to get my results and to maintain my results.

Bonus Points:

  • Aim to keep the sugary drinks, snacks, candies, and alcohol to a minimum. I will be 100% with you and say that yes, I do partake in these “Ab Faux Pas Foods” but everything in moderation and I aim to keep my sugar intake to a minimum.  Take a look the labels of the foods that you are eating and as you are looking at the calorie count, also look at the ingredient list (are there foods you can’t pronounce or is sugar one of the top 3 ingredients). Also check to see how much sugar is in your foods, drinks, condiments, sauces, etc you might be surprised, but you also might be surprised at how your body changes by eliminating/minimizing those items
  • Drink tons of water! I used to hate drinking water, but now that I consume at least half my weight in ounces each day, I have noticed that I am not as bloated and my digestion has improved by staying hydrated.
  • Keep the stress low. Cortisol is a stress hormone that is released when you are stressed and it is also linked to belly fat.  When your body is in constant stress mode, your body releases cortisol but if there is a s steady flow of cortisol flowing through your system, you can see an increase of fat accumulation around the middle.

Ultimately, just know that there is no quick fix or trick, it’s all about eating clean, training mean, and staying serene…consistently…to get and maintain a whittled mid-section. I hope this helps and if you any other questions feel free to comment below.  Also, don’t forget to grab your free copy of the Clean Eating Guide by visiting www.CleanEatingGuide.com. 🙂