Perfect way to start a weight loss plan and close out the summer in a healthy way. New clients get a full meal plan, shopping list, mini workouts and shakeology plus the best part all the motivation and support you need to get on track and stay there! Find out what being in a challenge is without a huge expense. Comment below with your email address! Get that body back or finally get the body and health you have always wanted! I have battled 40 pounds off if me I have been there let me inspire and help you!

Yesterday my husband brought home mint instead of basil. So I threw together these chicken burgers and they are soooo good! 

ground chicken breast
tomato
onion
zucchini
fresh mint
salt & pepper
mix together and form burgers
grill and top with avocado and mango

21 Day Fix Bridal Boot Camp

21 Day Fix Wedding Challenge Group!! This program is perfect for getting it together before your wedding!!  Who wants to look amazing and feel amazing on their wedding day?. I am looking for 8 engaged ladies who want to bring it for their wedding day! Contact me to secure a spot.

Protein Packed Gluten Free Waffles

These babies are so perfectly guilt free and crazy easy to make.  21 day fix approved. Try them for dessert too, that's what I did last night after a small dinner of salad, avocado and chicken sausage. I'm getting hungry all over again!

1/2 yellow of oat flour or grind up dry oatmeal
1 egg
1/2 red of greek yogurt
pinch of cinnamon

mix it all up and pour into waffle iron, serve with 1-2 tsp of maple syrup and fruit

The great carb debate. I am entirely nauseated by the word carb. In the past when I needed to lose weight I gave up carbs and would lose weight pretty fast. Most people don't even know what "carbs" are.  I guess I cut all grains of any kind.  But did you know milk is considered high in carbs? Anyway after my initial loss, I would get to my goal weight and shove every piece of bread and cake I could find into my face. And the weight crept back on. Let's break down the science of losing "weight" by cutting carbs:

"Don't Be Fooled by Quick Losses and Devastating Gains

After a week of doing a low carb diet, new dieters will lose anywhere from four to ten or even twelve pounds.

But there's a dark side to this instant weight loss. Slip up and eat a "normal" diet for several days and what happens? The lost pounds are back, all five or ten of them!

The quick losses and gains are almost entirely water. Whether you are low carbing or not, you must burn off 3,500 more calories than you take in to lose a pound of fat and you must eat 3,500 calories more than you need to gain a pound. Low carbing does not repeal the basic laws of thermodynamics. So what is that four to ten pounds of "easy go, easy come" weight all about?

When you cut the carbs out of your diet, your body empties out the "emergency" stores of carbohydrate it keeps in the liver and muscles in the form of a substance called glycogen. Glycogen is a normal part of our metabolism and allows us to do energy-intensive things like sprinting, for example, by letting us draw on the carbs stored in our muscles for energy.

When you start a very low carb diet you cut off the body's supply of dietary carbohydrate and this leads to a rapid emptying of these liver and muscle glycogen stores. And when you lose that glycogen, you also lose the associated water. That's the reason why, during the first couple days of a low carb diet, you lose weight so dramatically. It's also why you may feel slimmer and lose "inches." You haven't lost fat. You've simply squeezed out the water and glycogen in your muscles and liver.

But what happens when you go off the diet for a few days? If you eat a significant amount of carbs, your liver and muscles grab glucose from your bloodstream to replenish that emergency stock. As they do this, four grams of water join each gram of glycogen" - (source blood sugar 101)

This information is so crucial I believe in keeping weight off. Now we know carbs are not the devil and in fact avoiding them altogether then binging on them which ends up happening to most people will create a disaster roller coaster of "weight" losses and gains. Avoiding grains healthy and processed all together forever is pretty much unsustainable for most people. And there is always the problem of people wanting what they "can't" have.

But it's also so important to eat the right carbs.  I have been staying away from too much processed carbs because I feel they bloat me: pasta, bread in particular.  I seem to do ok with small portions of brown or white rice, sweet potatoes, milk, oats. Not to be all "pluggy" but that's what I like so much about 21 day fix, I know how many carbs to have a day, there is a daily limit on carbs and then I know I am losing mostly fat, not just water because I am still getting a daily allowance of carbs.

 

It's the day after Memorial Day Weekend. I am proud of myself, I did every scheduled workout and followed the 21 day fix plan almost perfectly. Holidays and Sundays for that matter are usually an excuse for me to go buckwild when trying to lose weight. 

In the past I would've purposely went out of my way to eat crud because, hey, it's a holiday, I have been eating healthy! Break out the brownies, cake, doritos, mac n cheese etc. I totally am all for these things in moderation, but not for a full weekend! Or even all day long, like I used to.  I am finally waking up to this.

I did have a pina colada because there is this one bar here it's only open in the summer and they are fantastic there. I had some extra protein a couple things here and there but it was NOWHERE near the bingefest I usually partake in. It may have been because I am a dork and went to no parties just hung out on the beach and went for a walk with my kids.  We'll see what happens when I have to go to a party and have no control over the food. When there is a plethora of cookies, taco dip, hot dogs, pies, oh man it will be hard. The food has a way of seducing me. Must learn moderation, that is the key.

Clean Eating Dessert: Keeping on track when changing your diet or getting fit isn't easy during holidays and get togethers. And while having a cheat meal or indulging once in a while I believe is fine, a 3 day weekend can easily turn into a 3 day drinking, cake eating, hot dog chomping binge for me. Being I have 25 or so pounds to go, I am trying to keep it a 21 day weekend. Here is a simple but awesome dessert option. It's creamy, a little sweet and won't leave you feeling guilty.  You could take this with you to a party, it probably won't look too pretty when you get there but it will still be scrumptious.

1 red of part skim ricotta or whipped cottage cheese
1 purple of mixed berries
1 tsp real maple syrup or honey
optional, dust with cocoa, add almond slivers...

 

P90X3 Challenge Group. Join in! How, how can you say no to that face? All Tony wants you to do is join a P90X3 challenge group before the sale ends this May.  I have been doing P90X3 for about 6 weeks now and telling you about my journey.  So far from eating clean and hanging out with Tony 30 minutes a day I lost about 12 pounds.  I was terrified to try P90X3 because the other 2 programs looked so intense and Tony looks so crazy.  But the workouts are a great mix of tough, challenging and doable.  There is always a way to modify, or just stop if you have to.  

Why join a challenge group with me?

You get support

You get a meal plan that works!

You get accountability  

You get recipes

You get shakeology 

You will be working out in the luxury of your own home

You will check in with all the others who are doing this along side with you in a private forum

I truly want to help you see to it that your goals are met.  I have a deep compassion inside this sarcastic shell.

Have you ever started a fitness program or diet and quit before you met your goal? How about getting a gym membership but never going or buying equipment you never use? Joining a challenge group makes all the difference. When you are doing planks and squats and pushups in your house you know your fellow challengers are suffering with you that day.  You know you have to check in daily and let everyone know you did your workout and you ate clean that day.  But we are not angry people.  When you need the support to keep going, to follow the meal plan we are there. 

So do it already, make today the day that you begin your journey to meet your health and fitness goals. Fill out my contact form to be a part of my challenge group.