After my workout, I was going to have my favorite Shakeology recipe and I then decided to add it to a bowl. I blended it thicker with extra ice and almond milk. I sliced up 1/4 of a banana and added some shredded coconut and about 1/4 of a cup of blackberries. I was in heaven and so were the kids!
It’s the 4th of July weekend and of course that just throws a curve ball into any healthy eating plan. Even the most discipled and dedicated people can get a little unfocused when there is an abundance of temptations in front of you! (This woman right here!) If you are like me, then you are feeling as though you want to eat all of the yummy delicious appetizers and over indulge. How could you not with all those family barbecues and trips to the beach or park?
This is the reason Ive decided to open up two new challenge groups. We all need that extra accountability this time of year.Everyone needs the extra motivation. Starting June 5th, we will be having a 5 Day No Junk and Squat Challenge. Immediately after, we will begin our Summer Survival Health and Fitness Group. Im really excited to dial right back into the nutrition and help more people along the way. Ive creating a easy to follow meal plan along with a shopping list and we are ready to kickstart June to a great month.
But in the meantime, the main point is that we don’t have to be super strict with ourselves. The main rule of thumb is to simply live life by the 80/20 rule. This means that 80% of your week is filled by you being on track and the other 20% is you enjoying with healthy limits.
I definitely don’t want anyone to ruin all of their hard so I wanted to share a few tips and recipes on how to survive the 4th of July.
- Take a healthy meal if you go to someone’s party: This way you know you have something that you can eat that is guilt free!
- Don’t skip your workout! If you are going to be enjoying summer treats, don’t schedule a rest day on a cheat day!In fact, don’t schedule a rest day at all during the weekend! If you happen to be on the road, you can use your Beachbody on demand app and get your workout in wherever you may be.
- If you want to have a drink, go for it! Enjoy yourself but stay away from sugar loaded fruity cocktails like wine, margaritas, cocktails with syrups and daquiries . They are just full of sugar and carbs. The best drinks to go for are really vodka and soda water with a splash of lemon or lime.
- Stay hydrated: The sun is hot and it’s easy to get dehydrated. So make sure you are constantly sipping your water and staying hydrated so you don’t confuse your thirst for hunger and begin to overeat! Aim to drink 1/2 your body weight in OUNCES of water each day! The more coffee you drink the more dehydrated you get, so sip that water!
Once the long weekend is over, we are heading on into our No Junk Food group and cleaning out our pantry to set ourselves up to succeed this week. What’s important during these days where we might not feel like our usual selves is that we pick up right where we left off. We must not dwell too much on what we did over the weekend or how much we ate. Lets put it all past us, and keep moving forward. After all, this journey is all about it one day at a time .
The 21 Day Fix is by far my favorite Beachbody program. The nutrition plan is so simple, fun, and the portion-controlled container system has played a huge part in my 55 pound weight loss this year. I highly encourage all of my clients, friends and family to do this program because it’s a great lifestyle ! It allows them to gain a good understanding of how to eat clean and control portion sizes, without the madness of counting calories. I don’t know about you, but calorie counting turns me into a mad woman! I love that this lifestyle is something that teaches you how to eat and you can be consistent . If you slack , its easy to jump back in rather then just gain all your weight back ( like most diets and trends!) Take it from a yo-yo dieter!
A lot of people tend to struggle at first putting together a meal plan for the 21 Day Fix, so I’m going to share with you the meal planning process I follow. The hardest part of this lifestyle is your nutrition. Once you know what you’re going to eat, you set yourself up for an amazing week. I can’t stress enough the importance of ensuring you have your week planned out. Nutrition is key. Fail to plan , plan to fail . Don’t think too much about it, just make the time to sit down and plan it. You get better as you go. Im putting together a customized meal plan for everyone and should have it done by this weekend.
TIPS ON HOW TO GET YOUR MEAL PLAN STARTED
1) PRINT OUT A BLANK WEEKLY MEAL PLANNING WORKSHEET AND SHOPPING LIST.weekly planner-2
2) REFER TO YOUR MASTER LIST OF CLEAN EATING RECIPES.
You can find lots of great clean eating recipes online. You’ll refer to your list over and over again, so save it somewhere that is easy to access.
3) MARK OFF CONTAINERS AS YOU ADD THINGS TO YOUR LIST.
The colored letters right below the days of the week represent the color and number of containers for each calorie level. As you add something to your meal plan, cross off the appropriate letter.
4) START PLANNING THE EASIEST MEALS FIRST.
For most, that will be breakfast and snacks. A lot of people usually eat the same thing for breakfast or switch between a few options. Fill in those slots first.
5) NEXT, PLAN FOR DINNER.
This is where it’s fun to get creative and add in some new recipes. Often you will have leftovers that you can use to put in some of the lunch slots. If you want, you can even plan to have leftovers one night during the week. Plan crockpot meals on days when you know you don’t have much time or will be away from home most the day. I find it helpful to create a Meal Planning board on Pinterest for new recipes that I want to try.
6) PLAN LUNCH USING LEFTOVERS OR SALAD.
Lunch is a great time to make a great big salad and add any leftover protein from the night before, or simply heat up leftovers.
MY TOP TIPS!
Spread your nutrients throughout the day.
Try to have your carbs earlier in the day.
Avoid eating fruit or carbs alone. Make sure you add a healthy fat or protein to keep your blood sugar stable.
Don’t stress too much about small amounts of some ingredient in casseroles, soups, etc.
To figure out the serving size, measure the ingredients in your containers as you add them to a recipe.
Start a recipe binder or Pinterest board to save recipes you want to try and one for those you’ve tried and know you love.
Make a list of your favorite things for breakfast and snacks to make planning easier
What happens when we decide that it’s ok to go ahead and grab that extra slice or pizza or that sugar when we’ve been working so hard? We indulge and it delicious , but was it really worth it? Everyone deserves a cheat day or a cheat meal. I simply believe that in order to truly make that lifestyle change, we must be willing to be real with ourselves and live by that 80/20 rule.
Ive come to the realization that I along with most people tend to use food as a reward . Im the queen of binge eating and if I have snacks around me, I literally need them out of sight! Before I started my fitness journey, I used to use food as a coping mechanism. If it had a stressful day, I ended up eating pizza or fast food. If I was busy, I found myself munching on junk. It was a vicious never ending cycle. If I was out on the road all day, I gave myself the ok to go ahead and go to the drive-thru . The more I craved, the more I wanted. It was excuses after excuses but in reality, we must set our excuses aside. It’s not easy. Thankfully I found my love for shakeology and it has helped my cravings and has given me so much more structure in my daily diet. It’s so easy to fall into the trap yet it’s a compounding effect. Staying motivated is tough. If it was easy, everyone would do it. But it has to be a mindset shift to truly sink in! We can’t just work on ourselves physically. Physically fit is great, but mindset is even greater. We must believe in ourselves even in our darkest moments. Keep your eye on the prize because it’s so easy to wonder off. Its all about those small daily improvements that we deposit into ourselves that compounds into something greater . Never lose focus. Always seek every day as a new day to become your highest self .
Tonight I made the decision to commit to my 21 day fix . Im really excited to see my results as Ive already seen what the program has done for me. I will stay fearless and keep my vision . I believe that Im capable enough to stay focused, so that I can stay motivated and continue on becoming the best version of myself. I believe that I can lead a great team of like – minded people who all have the same goals. To be honest, hosting my monthly private support groups helps keep me motivated. Im looking forward to a new week and in the meantime , I wanted to share a few quotes that help get me motivated .
Closing, we must not compare our chapter 1 to someone’s chapter 5 and vice versa. This journey is all about accomplishing our goals. Its so easy to get super pumped up a new goal , a new program, a new anything really. But what matters most is how we decide to accomplish that goal and actually waking up each day to work on it. Sure most of us have other priorities and we all have the same 24 hours in a day. Do what you have to do to make it work. If you want it bad enough , you will make the time. In the end, its not so much about the scale or the victory, its about who we become while doing it.
The 3 day refresh is a mild cleanse and “tune up ” for your body. It’s a great way to jump start clean – eating or detox from all the junk food and cravings you’ve been having. I had a good experience despite a huge hiccup on day 2. ( I indulged in a cookie sandwich when we went to UCLA( AND devoured it ) I have to say I feel great and re charged but it wasn’t easy! I feel lighter, brighter and have more energy despite being on the to these last few days. Before i started my weight loss journey, I gained over 55 lbs with BOTH pregnancies. My highest weight was 216 and was stuck at 175 months after birth .
I am now 136 lbs but after the refresh 133. I lost 2 inches off my waist during this refresh. I will continue on this clean eating and fitness journey . This is a lifestyle and I simply wanted to refresh my body due to the many cheat days I had been having! I have done it all from the comfort of my own home . I am simply loving the fact that I can share and help others. I love sharing what’s helping me and I thrive off helping people know that they too can do this!
Want to join us? I’m opening up a new “Summer Survival” support group for the first week of JULY and this will be a SMALL focus group. I will teach you good habits ( that have worked for my team and I) AND I will provide you a week’s meal plan to get you started right! We will work out and support each other one on one. We will also discuss meal prepping and grocery lists and tips! I will help you find a workout to fit into your busy schedule too! 💪
Is there anything you’d like to improve about yourself?
Most people may not admit publicly that they would like to improve their self-confidence. A lack of self-confidence can be related to a number of other emotional and mental well-being issues that affect all aspects of one’s life. The good thing? Self confidence is a skill and it can be enhanced. I think we all have issues and insecurities. In fact, Im going to share some tips with you that I learned from one of my favorite mentors, Brendon Bruchard. To many days are wasted comparing ourselves to others and wishing we are something we aren’t. It’s important that we don’t compare ourselves to others. Everyone has their own strengths and weaknesses , and it is only when you accept everything that you are and aren’t that you will truly succeed. Stay focused on you and your goals. Work hard to change those negative thoughts, feelings. You must redirect those thoughts by learning to change your mindset. Mindset is key. Love yourself because you are a gift and there is no one out there as unique as you. You are capable of amazing things. I will share a few of my favorite quotes to help get you fired up. Confidence is believing in yourself and believing in where you’re going. Its being your true authentic self.
Just decide to be more confident. We have to go out there and just decide to be more confident. No one has to know that we are not feeling that way . No one will ever know unless we tell them . We are in control of our thoughts. We tend to over complicate things and I will be the first to admit that Im trying to work on this. We get to choose how we feel. My favorite quote ” Life is 20% of what happens to us and 80% how we react to it ”
Be more competent . Any area in your life that you go to for the first time, allow yourself to be more competent to gain more confidence. It’s ok if we stumble, we learn as we go. The more we do something , we get better at it. This makes us more confident. Knowledge and skill creates confidence.
Momentum. We have to take more action to create more confidence. We create momentum by doing things consistently. When we lose that momentum, our confidence drops . As soon as you take that first step, you start being able to see more and you’re able to keep going .
Community – We all need positivity. We are who we hang out with. Go find new friends. Go to a new church, a seminar, or a support group . As people cheer us on, we tend to fee l more confident through recognition.
Most people are not born with confidence. Confidence is almost like a muscle, the more you work it, the stronger it gets!
” For changes to be of any true value, they’ve got to be lasting and consistent.” – Tony Robbins
Everything great has a start and impossible is a state of mind! I love surrounding myself with people who believe that anything is possible. It’s all mindset. That’s the kind of team I’m creating . GO-GETTERS and people who want extraordinary .
Enjoyed some great PD yesterday and this morning. It feeds my soul and I’m glad I’ve been hugging my family way more than usual this week. All the sadness and turmoil has us ALL down. I remember having massive anxiety after having kids and going back to work. I didn’t even know how to balance my own business and family . We are so lucky we get to have a career, raise a family and be who ever we want to be. We all want happiness and peace. Just because you are a momprenuer doesn’t mean you can’t be a great mom ! Or just because you turn your head for ONE second and something happens , doesn’t mean your a bad mom. No matter what, everyone will judge. So do what you want. LOVE hard and be a good person because what YOU throw to the universe comes back to you. Most of all, give back! Just like Tony said in an interview yesterday , there is NO work life balance. He said it’s called WORKING INNOVATION. I couldn’t agree more. When you love something , keep working at it and success automatically happens. Be true to yourself BUT with GRACE
General rule of thumb for Clean Eating: The fewer the ingredients, the better!
If i look at a label, and it has a bunch of ingredients I either don’t understand or can’t read, I simply don’t buy it! I fell in love with Tosca Reno and her books. She is the queen of clean eating!
Complex Carbs ( These are GOOD carbs)
Steel Cut Oats
Ezekiel Bread (Available in the frozen section of grocery store)
Ezekiel brand pasta and tortillas
Whole wheat orzo
Flax Seed & Flax Oil
Green and Red pepper
Onions (green, red, yellow)
Pumpkin (fresh & canned)
Dried Split Peas
Lime & lemon juice
Natural-style Peanut butter (unsalted) or PB2
Coconut Oil (cooking spray)
Olive Oil cooking spray
Boneless, skinless chicken breast
Extra lean ground turkeyAlbacore Tuna (water-packed)
White Meat Chicken (water packed)
Extra lean ground round
Buffalo steak (lean)
Flank Steak (leanest)
Dairy & Eggs
Fat-free cottage cheese
Eggs and/or Egg white Substitute
Non-fat, plain yogurt
Greek yogurt (non-fat)
Fat-free String Cheese
Almond Milk (unsweetened)
Jarlsberg Lite Swiss Cheese
Fresh Parmesean Cheese
*READ YOUR LABELS! NO MSG, High-Fructose Corn Syrup or Aspartame!)
Braggs Liquid Amino Acid (sub for soy sauce)
Reduced-sodium Teriyaki Sauce (no corn syrup)
Non-fat Greek Yogurt (*use this in place of Sour Cream)
Tomato Paste (low sugar)
Stewed tomatoes (low sodium)
Mustard (yellow or Dijon)
Low-sodium, fat-free chicken broth
Low-sodium, fat-free vegetable broth
Reduced-sodium tomato sauce & tomatoes
Organic Cane Sugar
It’s been a great week so far at the salon. I had a new referral who was totally open to cutting off her hair. She was so tired of the dye that she was given at a previous salon and wanted me to fix it. We cut her hair off and gave her a pop of some natural highlights along with taking her base color back to natural . She was such a pleasure to work with and I find myself incredibly blessed to get referrals based on my work. All of this was used with Aveda Full Spectrum hair color.
I also had the pleasure in seeing Maritza. She has been a long time client of mine and I love when she comes in because she is always wanting to change her hair. Its not often that you have a client who wants to change her hair color every six weeks! After her hair grew back from chemo, she wanted to experiment by being platinum blonde. We’ve had some fun and added a baby purple before and this time around she wanted to go back to red. We decided to do this in a slow process as we are trying to put pigment back into her hair slowly. We left some highlights around the face. I love how both came out! Expressing myself through hair color truly is an art.