Thursday, October 29, 2015

No Excuses November Challenge: Are you Ready? You are Invited

No Excuses November Challenge

4-Week Challenge Program full of Fitness, Nutrition & Support 

I have been working out with the 21 Day Fix Extreme for the past 3 weeks. I have made progress in my core strength, arm strength and definition. I feel that I could have done better nutrition wise. Honestly, I feel I have gradually backslid into old behaviors. I have allowed stress to take over causing stress eating...which is bad. In return I feel sluggish, fatigued and not motivated to eat the right food. Oh and sweets.... I LOVE THEM!!!!

After looking at my past post and pictures, I decided to get back on track.  Monday, I will start back on 21 Day Fix Extreme in preparation of for the upcoming Master Hammer and Chisel fitness program due in December.

My Personal Goals:
  1. Read spiritual food daily.
  2. Kick my sugar cravings
  3. Take time to rest.
  4. Consistent daily water intake (drink 1/2 of my body weight).
So, let’s keep each other accountable.  We are human and stress impacts everyone, more today than it did a year ago. When you eat better, your body feels better and the stress decreases. 

I am going to kick off the plan and prep week to my 4 week No Excuses November Challenge on Monday, November 9th.  This is a 4 week closed online support and accountability group.  

My goal is to teach you:

  • how to meal plan
  • how to make healthier, higher quality food choices, 
  • help to manage cravings for sweets
  • To deal with the temptations of winter comfort foods,
  • How to handle eating out, eating while traveling and managing your diet when life throws issues our way!

Your First Week
I like to start out the first week of the challenge with no workouts and focus more on your mindset.  I want to help you set realistic and achievable goals for yourself, I want to teach you about nutrition and healthy choices, give you sample meal plans, snack ideas and more.  

Your Second Week

On the second week we start the workouts! You have the choice of any Team Beachbody Fitness Program; I will help you choose the one that is right for you based on your own fitness level and current needs. 

The 21 Day Fix s by far my favorite especially if you need a nutrition overhaul. Plus the workouts are great for beginners, as it provides modifications for each exercise based on your fitness level. 


I Become your Beachbody Coach supporting you all the way!

The next requirement is that I am your Team Coach! You get this FREE of charge! You will just need to create an account on my site. Then I would walk you trough the next steps to get started. 

Final Steps to Getting Started on Your Journey

Each person is required to replace 1 meal a day with Shakeology for the 4 weeks of the group. Here is why, Shakeology in not a protein shake, shakes like Slim Fast etc. don't compare. It's like equating apples to oranges. 

With Shakeology you get high quality ingredients that are not processed. There are no artificial sweeteners or flavorings and it helps you lose weight because it's portion controlled. 

Shakeology has the right carb to protein ration that your body needs to make up a complete meal. Any meal during the day can be replaced with Shakeology, not just breakfast.

My Suggestions for the Shakeology Beginner 

Choose the meal that you struggle with the most. Most days, my mornings are crazy getting ready for work and prepping my kids for school. So, breakfast is my struggle.

You don't have to commit to it forever, but give it 30 days, doing so will help make the transition to clean eating easier. It will help you get better results because your body is getting proper nutrition and can recover faster. At the end of the 4 weeks we will re-evaluate to see where to go from there!

Here is a guide for Weekly Meals to help maximize your results 

Here is How The Challenge Works

Each day you will log into the closed online accountability group.  There will be a daily post from me. The posts will have a tip on clean eating, a recipe or motivation.  Each person is required to check in each day and report their day for accountability purposes.

It is a safe place to come and know that you have people just like you to support you and help get you through obstacles that come with trying to reach your health and fitness goals.   If I can do it.  So can you!!!

To reserve a spot in my No Excuses November Challenge Group please complete the application below!  There is a limited number of spaces and its first come first serve!

And Look for new Challenge Group announcements coming soon for the next month!  

Saturday, October 17, 2015

What is Clean Eating?

Clean eating is consuming food in its most natural state or as close to it as possible.  This is a lifestyle approach to food and its preparation, leading to an improved life.  There are several clean eating books available; I love Tosca Reno books, the author of Eat Clean Diet.  Tosca books will give you a clear picture of what is part of a clean eating lifestyle. Below is the outline from Tosca Reno book is the Cooler #2, which is for steady weight loss and maintenance once you goal weigh  is reached.  So 
this is something that you use for life…This blog will give you a good idea of what to eat and when!!

Basis concept of Clean Eating:

·         Eat more- eat six small meals each day.
·         Eat breakfast every day, within an hour of rising.
·         Eat a combination of lean protein and complex carbs at each meal
·         Eat sufficient (two to three servings) healthy fats every day.
·         Carry a cooler packed with clean foods each day.
·         Depend on fresh fruits and vegetables for fiber, vitamins, nutrients and enzymes.
·         Adhere to proper portion sizes. – The containers from the 21 Day FIX Program are perfect

What to Avoid: 

·         Avoid all over-processed foods, particularly white flour and sugar.
·         Avoid all chemically charge foods.
·         Avoid foods containing preservatives.
·         Avoid artificial sugars.
·         Avoid artificial foods such as processed cheese slices.
·         Avoid saturated and trans fats.
·         Avoid sugar loaded beverages, including colas and juices.
·         Avoid or do your best to limit alcohol intake.
·         Avoid all calorie dense foods containing little or no nutritional value. I call these anti-foods.
·         Avoid super sizing your meals. – No McDonald’s super-size meals…
·         Unhealthy sugars and fats are not recommended.
·         The occasional treat of a glass of wine, piece of chocolate, etc is permitted in limited amounts.
o   Glass a wine is part of the 21 Day Fix Program; it will count for one yellow container. 

Complex Carbohydrates from Fruit and Vegetables:

6 portions each day. A portion is:
·         1 cupped handful or a piece of fruit such as berries, grapefruit, melon, apples and mangoes.
·         2 cupped handfuls of vegetables including broth based/vegetable puree soups.

Complex Carbohydrates from whole grains and starchy carbohydrates:

2-4 portions each day. A portion is:
·         1 scant handful of high-protein, sugar-free cold cereals, such as clean muesli or granola.
·         1 handful of cooked cereal
·         1 piece of whole grain bread or wrap 
·         1 handful sized serving of sweet potato, yam, banana, corn, carrots or squash

Lean Protein

6 portions each day. A portion is:
·         1 cup or handful of dairy products such as low fat soy, almond, hemp, rice, or skim milk, cottage cheese, kefir, yogurt cheese or plain fat free sugar free yogurt.
·         1 scant handful of raw, unsalted nuts (also a healthy fat)
·         2 tablespoons of all natural nut butters such as almond or peanut butter (also a healthy fat).
·         1 palm sized portion of lean meats
·         good quality, sugar- and chemical- free protein powder (hemp, soy or whey).


2-3 liters per day of fresh water with no sodium
·         Clear herbal tea (unsweetened)
·         Black coffee in moderation
·         Green/Black tea
·         Sweeteners: Use in moderation. Avoid Artificial Sweeteners.
·         Agave Nectar
·         Maple Sugar Flakes

If this is to still too much information, please head to my site and sign up. I am still on my weight lost journey and I would love for you to join me on this journey.  I have lost 16
lbs to date with clean eating and regular exercise.  No starvation is part of this diet.  Enjoy clean eating!!

Have a great day!!