Clean Eating, Healthy Eating, Weight Loss, Workout

My Post Vegas Detox Plan

Hand writing Time to Detox concept with blue marker on transparent wipe board.Last week, I went to Vegas with a few instructors and members of one of the studios where I teach – Dogpatch Dance & Yoga in San Francisco. While we had a great time, I definitely was off track with my nutrition.  The main culprit was that I was off my normal sleep, workout, and eating schedule, which threw me off, coupled with the lack of fresh fruits and veggies and eating at random times of the night, including a 5AM post club meal of Fried Chicken and Waffles! Now that I am back home, I am going to use this week to get back on track with my nutrition, sleep, and fitness.

Here is my plan of action, I’ll make sure to share my results with you at the end of the week:

  1. Hydration: Vegas in June is pretty hot and dry and even though I didn’t drink alcohol while I was on vacation, I didn’t drink enough water.
    • Start each day with a glass of water upon waking up is a great way to wake up the body and rev up the digestive system to facilitate a smoother detoxification process.
    • Drinking at least half my body weight (in ounces) of water is vital on all levels and should be a non-negotiable for everyone. But if you are working out, make sure to add 16 – 24 additional ounces to your daily total.
  2. Nutrient Dense Breakfast: Breakfast is such a vital meal and most of us take that for granted and either skip it completely or eat a breakfast high in fat and sugar. Each morning, I’ll be drinking Shakeology, which is a nutrient dense vegan meal replacement shake that is more like a super potent multi-vitamin & probiotic packed with superfoods, super greens, adaptogens, and more.  This not only gives me fuel, but the daily dose of dense nutrition helps moves things right along and puts the proper things into my body.
  3. Simple Lunch & Dinner: I’m not trying to be super fancy this week with my meals, I’m eliminating chicken, red meat and pork and will focus on eating a lot of fish, fruits, and veggies for most of my meals. My meals will be:
    • Kale Salads with Tuna, Beets, Hard Boiled Eggs, and Cabbage for lunch
    • Thai Curry Lentils & Spinach with Brown Rice, Garlic & Herb Salmon with Sauteed Garlic Green Beans and Roasted Sweet Potatoes, Grilled Fish Tacos with Fresh Mango Salsa & Black Beans and rice for dinner
  4. Green Smoothies for my Afternoon Snack: I love drinking Green Smoothies in the afternoon, because I typically crave something sweet and by packing a smoothie with fresh kale and some frozen fruit, it feels like treat but also helps with adding more detox friendly ingredients to my daily intake. Here’s my recipe.
  5. Special Attention to the Body: I’ll be doing Shaun T’s “Shaun Week” Fitness Challenge this week, which is sure to be a perfect addition to my nutrition plan, as I’ll be able to break a sweat and help to get rid of those Vegas toxins.  I’ll also add in some yoga with Beachbody OnDemand’s Yoga Studio program.  (If you want information on how to access this for free, comment below).
  6. Rest: One of the most important parts of this week is ensuring that my body gets caught up on its rest (although I slept for 16 hours when I returned). Our bodies use rest to help heal, reset, refresh, and recover and if we deprive our bodies of rest, the body can’t function the way it needs to. Plus, it has been shown that sleep deprivation is a big factor in weight gain. So I’ll be aiming for 7-8 hours of sleep each night.
  7. Self Love: With a detox, it’s so easy to look at it as a punishment. We focus on what we are missing out on and make a big deal out of it. Instead, I am simply using this as a way to honor and respect my body. I don’t regret anything from my time in vegas and if I had to go back, I would probably have done the same thing, except eaten more macaroons! So, now that I’m back home, I am simply focusing on how lucky I am to be able to eat nourishing, healthy and fresh foods, excited to try Shaun T’s “Shaun Week” workouts, and to take time to rest and recover from one of the best Vegas trips to date!

If you want to keep up to date with how this week goes, make sure to follow me on Instagram, Facebook, and/or Snapchat!

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Beachbody Products, Clean Eating, Healthy Eating, Recipes, Weight Loss

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.

Clean Eating, Diet, Recipes, Weight Loss

5 Steps to Making a Perfect Green Smoothie

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When I’m not drinking my daily dose of nutrition with Shakeology, I also like to incorporate Green Smoothies into my day as a way to ensure that I get more greens into my diet.   These smoothies are a great way to incorporate more nutrition into your diet in a tasty way. Most people, however, make one crucial mistake when they make their smoothie – they add way too much fruit (which means way too much sugar) and they don’t add a healthy fat.
 
Here is what I would recommend for making a Green Smoothie that is filling, tasty, and has a good balance of nutrition.
  1. Add 2 cups of leafy greens into a blender. I like using Kale, but if it is too bitter, you can use spinach.
  2. Add 2 cups of liquid to the blender with the leafy greens. I like using coconut water or unsweetened almond milk.
  3. Blend the leafy greens and liquid until they are purified…THEN ADD YOUR FRUIT & HEALTHY FATS to the blender.
  4. Add 1-2 cups of fruit to the blender – I am a fan of adding a banana and a cup of frozen berries.
  5. Add a Tablespoon of Coconut Oil or Nut Butter or even a 1/4 of an avocado to the blender and mix it all up!
Bonus: I like to add in ginger, herbs, spices, nuts, or oats to my smoothies to add more oomph and create a more power packed or satisfying smoothie.
 
The benefit of adding the healthy fats to the smoothie is that it provides some satiety, making you feel fuller longer, plus healthy fats help with fat loss. Also, by limiting the servings of fruit to two, it keeps your blood sugar balanced, especially when you combine the healthy fats.
 
The beauty of blending the greens and liquids first, makes sure that there are no clumps and that the greens are blended perfectly.
 
Hopefully, this helps you with creating the best green smoothie you can make! 
Clean Eating, Diet, Fitness, Health, Healthy Eating, Motivation, Weight Loss, Workout

10 Sneaky Ways to Get Healthy

shutterstock_217194712Most people don’t realize that can actually be pretty easy to get healthy, the key is to remember that small changes compounded over time can lead to big results.  This is a concept I learned from reading The Compound Effect by Darren Hardy. So, I wanted to share a few ways that you can actually “sneak” in healthier habits into your day.

  1. Keep Healthy Snacks EVERYWHERE: If you are surrounded by junk food, you’ll eat it when hunger strikes.  If you keep healthy foods stocked in your desk at work, glove compartment, and in your house, you will be sure to avoid giving in to junk food.
  2. Do something physical during mundane tasks: One of my clients likes to respond to emails while she is on the treadmill, it’s easy for her to do both and kills two bird with one stone.
  3. Set reminders in your phone: If you have a super busy day, it may be in your best interest to set reminders in your phone to alert you to “Get up and walk around” so you don’t sit for too long or to “drink a glass of water”.  A lot of times our days get the best of us and we simply get stuck at our desk.
  4. Schedule your workouts and meals: Piggy backing off of #3, if you plan your days and schedule your workouts and meals into your calendar, you are more inclined to respect that as a meeting with yourself and will take the time to go workout or eat a real meal.
  5. Keep a pair of sneakers nearby: If you have your Sneakers under your desk at work or in your trunk, if you find that you have some free time that comes up, you can swap out your shoes and go for a nice stroll during that break.  “Not having shoes” can no longer be your excuse!
  6. Keep Bottles of Water Visible: I tend to not drink enough water during the day, so I started to keep water bottles in visible places – on my desk, on my night stand, in my cup holder in my car, and next to the couch. This way, when I see it I’m prompted to drink more water.
  7. Create a Fitness Inducing Playlist: One of my clients needs tons of motivation to work out, so I had her create a playlist of her favorite mood boosting, booty shaking tunes. I then had her to listen to it not only when she works out, but also 30 minutes she is scheduled to work out with me so she is pumped.  She says she now listens to the playlist when she feels sluggish or unmotivated in other areas of her life.
  8. Drink Your Fruits & Veggies: If you follow me on Social Media, you know that I love Shakeology, because it gives me everything I need to get my fruits, vegetables, minerals, vitamins and more.  You can also make a Superfood Smoothie at home, here is a list of Green Smoothies that you can try.
  9. Make Fitness Social: If you are typically meeting up with your friends or having date nights that are centered around food and cocktails, maybe try to switch things up and do something physical together. Maybe date night can be a hike or ice skating, or you can swap out happy hour for going bowling or rock climbing.  It’s the perfect way to make fitness fun and it’s always better when you have a partner to do it with you!
  10. Cook More Meals at Home: Each month I run a 5 Day Clean Eating Group via Facebook and typically my challengers lose 3 – 5 pounds during that challenge. The kicker about those groups is that everyone cooks all of their meals, because I provide a meal plan with a grocery list and recipes.  When you cook your meals, you can control what goes into them and the portion sizes (which are always too big when you eat out).

When I share these tips with my clients and they begin to implement them, they find that they are more consistent with their workouts and eating clean, but also find that they feel better, tend to lose weight, and feel empowered by developing healthier habits.

If you are looking to get a better handle on developing healthy habits, send me a note on Facebook or comment below.

 

Beachbody Products, Beachbody Programs, Clean Eating, Diet, Fitness, Health, Healthy Eating, Weight Loss, Workout

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!

Beachbody Products, Beachbody Programs, Clean Eating, Diet, Gluten Free, Health, Healthy Eating, Juicing, Motivation, Recipes, Self Care, Weight Loss

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!

Beachbody Products, Beachbody Programs, Clean Eating, Diet, Fitness, Health, Healthy Eating, Motivation, Personal Development, Weight Loss, Workout

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!

Beachbody Products, Beachbody Programs, Clean Eating, Diet, Fitness, Health, Healthy Eating, Motivation, Self Care, Weight Loss, Workout

4 Reasons You’re Gaining Weight Even Though You’re Working Out

As a Personal Trainer & Beachbody Coach, I work with tons of people on a daily basis to get them started on their fitness and weight loss journey, but one of the biggest complaints I hear within the first few days or even weeks of working out, is “I’m still gaining weight! This isn’t working!” Then they end up quitting their fitness program.  I want to tell you, to keep going, if you are in this boat!   Why? Because in most cases, this weight gain is only temporary and will correct itself pretty quickly.

For most people in this boat, you are not gaining fat, but instead it is water weight.  When you are working out, you are building muscle which means that you are tearing your muscle fibers and then your body is working hard to repair and heal those tears.  When this happens, your muscles become inflamed, which signal your body to go into healing mode which requires a lot of fluid to facilitate the healing process.  Eventually, your body will realize that you are simply building muscle and it will not go into heavy inflammation mode.   So stick with it and keep on working out with your program.

However, there may be other factors to consider and tips to help you combat them:

  • Poor Diet: You can’t out exercise a bad diet, so if you are working out consistently but eating a poor diet, chances are you will still gain weight. Focus on Eating Clean, which means not consuming tons of foods loaded with preservatives, junk, and refined sugars.  To learn more about Clean Eating, check out my free Clean Eating Guide to help you – www.cleaneatingguide.com.
  • Not Eating Enough: Also, if you are not eating enough, you could also gain weight. You could actually be creating hormonal imbalances or causing your body to hold on to fat to use for energy.  If you are using a Beachbody home fitness program, then you have a Nutrition Guide that you will help you figure out what to eat to help you reach your goals. Also, you can start to add Shakeology to your daily routine to make sure that you are getting enough of the nutrients and vitamins you need to fuel your body. (To grab your Fitness Program and Shakeoogy, click here)
  • Stress: If you are overstressed with work, your relationships, personal life, etc, your body could be releasing the stress hormone Cortisol into your body, which can definitely cause you to gain weight, especially in your midsection.  Try to find ways to relax and unwind, try journaling, going for a walk after work, having a date night with your spouse, or even working on a budget to help you manage your finances. Ideally, find ways to reduce your stress and you may see a difference.
  • Medical Conditions: Some of you may have a medical condition or an underlying condistion that you are not aware of, which may require you to schedule an appointment with your doctor to check on other factors like your thyroid, adrenal glands, and other factors.

Hopefully, this helps you to get more understanding about why you may be gaining weight and also to give you some clarity to keep you on track to reaching your goals. If you have other questions, please do not hesitate to contact me and we can work on a plan to get you back on track!

If you need more help to get on track with your weight loss, let’s set up a free chat.  Click here to get on my schedule! I’m looking forward to speaking with you! 

Clean Eating, Diet, Healthy Eating, Motivation, Recipes, Weight Loss, Workout

Indulge for the 4th, then join me for a 30 Day Challenge to lose up to 10 pounds!

Indulge for the 4th of July, then join me for the Shake It Up & Clean It Up 30 Day Challenge! Comment below for more information!

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Lose up to 10 pounds, kick your junk food cravings and eliminate bad eating habits by eating clean and replacing one meal a day with Shakeology®! It’s that simple!!

I will provide you with meal plans, recipes, grocery lists and workouts you can do at home to lose up to 10 pounds!

If you want to join us, comment below and I will send you more information.

Clean Eating, Diet, Recipes, Weight Loss

Avocado, Peanut Butter & Banana Smoothie

IMG_8766Today I decided to try something new with my smoothies. I’ve seen people use Avocados in their smoothies, so I thought that I would give it a try, being that I love Avos and eat them pretty much every single day in some way, shape or form. (Tomorrow I will be making Tuna Melts and replacing the mayo with Avo…yum!).

I was shocked not only at how silky, creamy, and absolutely delicious it was.  But also, how full it kept me! I will be adding this to my lunch/dinner rotation when I’m not in the mood for a full meal, but still want something to nourish and fuel the body.  Also, one thing to note that this smoothie is packed with vitamins A, C, E, K, B; minerals like Potassium & Magnesium, protein, & fiber. And it is also good for your heart, helps with diabetes, fills you up, gives you energy, and reduces bad cholesterol. The only thing that it was missing was a scoop of ShakeO!

Here’s the recipe

  • Handful of Ice
  • 10 ounces of Almond Milk (or Soy Milk, Rice Milk, Water)
  • 1 Banana
  • 1/2 Avocado
  • 2 Tbsp of Natural Peanut Butter (I love Crazy Richard’s)

Blend and enjoy!