Surviving the Holidays -- Here is my Plan!

Alright Alright Alright, I've been traveling ... going for a huge goal in my business .. and totally putting myself on the back burner. Yes it happens from time to time but I'm always committed to getting back on track and realizing the issue before it gets out of hand.

I've decided that i'm going to wait on ChaLEAN Extreme until i'm in a more stable place and pull out the 21 Day Fix. My all time favorite workout program. Best of all it's only 21 days long and gets you whipped back into shape QUICKLY!

I've got my meal plan all planned out and have been doing following it this week. I have been sticking with the workout and am excited to just get a normal routine back. Yep, I'm even pulling out my fix portion control containers and measuring out my food again. I will not let the holidays sabotage me. I WILL rock that little black dress come New Years. :)

I, Marlena Hedine Devote the next six weeks to surviving the Holidays with out the weight gain and helping my challengers do the same

We are in it to win it!! I will not go out this year gaining all the weight back I worked hard to get off! 

It's not about waiting for the new year... It's about starting NOW! There is no better time. 

We can still enjoy our holiday favorites but have balance! I'll tell you one thing  I totally plan on rocking that little black dress come New Years Eve!

How about you?

You in!? You ready to join us? 

So wanna know my Plan ... Here it is. 

I know that this plan is totally going to keep on track over these next few weeks, keep me focused, avoid the holiday weight gain, and create that perfect balance that I need. I totally still plan on enjoying the holidays and a portion of the goodies. But I am for sure getting in my workouts, checking in with my challenge groups, drinking my water, and choosing SOME of my favorites instead of all of them. It's all about creating that lifestyle that allows you to still enjoy but also get the results you want. Clean eating is the answer!! Truthfully. 

Here is my meal plan for the week. Lots of good things on there. It's not about depriving yourself or starving. It's about eating whole foods and sticking to the proper portions which the 21 day fix helps you with. It comes with these perfect little portion control containers that takes all the guess work out of everything. Truth be told it's a TON of food you actually get to eat when you are eating the right way. 

Here is my menu plan for the week. Having GOOD clean meals is what keeps me on track. I'm not sacrificing flavor but i'm still eating clean. I share my menu plans every week in my challenge groups and help my challengers lean how to make their own. Clean eating is SO important to me because it's changed my life! I would be happy to help you get on track. 

Let's say NO to holiday weight gain this year!! Together we are going to get back on track NOW instead of waiting till after the holidays when we have gained another 5-10 pounds. WE are going to stand CONFIDENT during new years and feel Sexy in our holiday outfits. BOOM! Why not you!?!? You totally have the choice! 

My Next challenge Group is opening up next week and we are starting workouts DECEMBER 1st! 

If you are interested in loosing up to 5-10 pounds before the holidays are even just maintaining through the holidays and finding that healthy balance. JOIN ME! 

We are going to be getting our 30 min workouts together

Replacing one meal a day with Shakeolgoy

Holding each other accountable 

Learning all about clean eating

Making weekly menu plans 

Sharing recipes

and Motivating each other 

All in a closed group!

Shakeolgoy- Full of Veggies but taste like a thin mint! 

So are you game!?!? Are you ready to beat the holiday weight gain and join us!?!? Fill out the application below to be considered. Only choosing 10 to join us!! 

                 

Top Tips to Stay on Track While Eating Out

Its Friday and I'm sure your weekend is packed with trips to the beach, back to school shipping, birthday parties, or dinner at a restaurant. 

While writing this I'm making my CRAZY face thinking of all the foods filled with high fat, sugar, and those hard to resist temptations. The last girls night in party I went to the menu consisted of pigs in a blanket, cookies, cake, yummy dips, chips, desserts, margaritas, and so much more! I know it's SO hard!! You see everyone else eating all the goodies and you think "Why ME". So you go ahead and give in and tell yourself "just this one time, I'll get back on track tomorrow" 

So here are a few things to think about. If you feel deprived and that the short sacrifices aren't really worth the LONG TERM VICTORY than it's time to re evaluate your goals. Maybe you just don't want it bad enough, and that's okay!! BUT, I want you to enjoy your HEALTHY LIFE! It's not always easy and sometimes we slip up but I can tell you that over time it gets easier. I'm able to pick and choose if it's worth it or not and I don't ever feel deprived because I love the results. Plus it beats the bloated feeling and tummy aches that come after an EPIC cheat meal. 

I want to share with you my top tips on eating out, so that you don't have to stress every time you go out in public or an event! 

Planning is best, when you are out you always need a game plan. You should avoid eating out as much as possible because once you enter a restaurant you surrender control over what is in your food.

1. Develop an "I don't have to eat it all!" Mindset. Make up your mind before you go that you don't have to get the most bang for your buck by cleaning your plate. KEEP YOUR GOAL IN MIND.

2. Satisfy hunger only-Don't Gorge. Eat for the purpose of satisfying your hunger, but no more. 

3. Start small and green. Start your meal with a salad, without dressing. Use a spritz of lemon or some balsamic vinegar. 

4. Broth is best. When there is no salad option have a broth based soup.

5. NO BREAD PLEASE! Remember this is not helping you achieve your 10 pound weight loss goal.

6. Clean Cooking techniques rock! Look for entree options featuring steamed or raw veggies and grilled, baked or roasted meats or fish. If they aren't listed, ask the server to prepare it that way. Oh and don't always trust the low fat or fat free symbols. 

7. Portion control is in. Have a good look at your plate when it arrives. Ask for a doggie bag and split your meal in half.

8. Fletcherize. The practice of chewing each mouthful a min of 25 times. It gives your body a chance to recognize when you are becoming full. (This is very hard to do when you are with kids, because you never know when they have had enough and you will have to leave your meal behind to take the kids out). 

9. Zero Tolerance. You want to avoid alcohol because sugar can derail you in the most powerful way. Have sparkling water with lemon or lime slices.

10. Stop before the end. Think of your plan to shed those pounds, if you can't resist something sweet ask for a dish of fresh fruit and leave it at that!

If you doubt your ability to resist restaurant offerings then pre-eat! Then when you go to a restaurant or social event you don't have to worry about what's on the menu and you can focus on socializing.

If you can't resist the dessert table then pack a few clean cookies in a Ziploc bag and pull them out with your coffee while everyone else is eating their sugar laden cookies and cake. If you have to go through a drive through, familiarize yourself with the menu. Never super size and make smart food choices by ordering grilled chicken and a side salad. Cut up the chicken and place on salad and go with olive and vinegar dressing or, low fat balsamic. 

One of the most difficult things to manage while following a healthy lifestyle is your social life. So surround yourself with family and friends that support what you are doing and are not sabotaging your efforts. Instead of going out drinking or to a restaurant here are some alternatives.

Meet a friend at the gym

Have a game night at home with healthy clean snacks

Batters up- organize a kickball or softball game in your neighborhood or with the kids.

Volunteer together at a local charity

Meet at the park for a walk or bike ride

Take a zumba class with friends- I am doing this at Northway Church every Thursday night! AWESOME!

Eating clean and creating a healthy lifestyle doesn't have to mean that you are becoming a boring person. There is so much more to experience than food and drinks! Live outside the box and you will have people wondering what you are doing because your energy and personality are on fire!!!

If you need help with your clean eating journey, Join my FREE 7 Day Shred Group where you will get a menu plan, grocery list, recipes, and support!! 

Add me on Facebook HERE

and click the picture below to request to join our closed FB group! 

Help!! I'm Cheating and I can't stop!!

Do you find yourself cheating your diet everyday? Are you not seeing any progress on the scale because of your small cheats? Lets talk about how NOT to cheat when eating clean.

None of us think to ourselves "I'm going to cheat today"... But we all still do. I know it's hard to stay on track. Getting the hang of a new lifestyle is never easy but I can promise you that it's totally worth it.
The amount of energy I have from eating clean and how great I feel about myself is totally worth it.
I know it's not easy!! Junk food and pre-made and packaged foods "make life easier", especially when you are tired after a long day at work, but the truth of the matter is that small things do make a difference and the sugars and salts in pre-made and packaged goods can really make a difference to your health and weight loss goals.
I know food can be addicting and sometimes those guilty pleasures can fill in a void. However, I'm here to tell you that piece of cake, that piece of pizza, those greasy fries will only give you stastifaction for a fraction of a minute and before you know it you are feeling guilty.

 So here are some tips to keep you staying on track and how you can prevent yourself from cheating.


1. Have a day where you Prep your food for the week. 

I reseve Sunday's for my menu planning for the week, grocery shopping, and food prep. I bake up some chicken breast to throw in wraps, chop any veggies, portion out my snacks. Example 14 almonds and an apple, 1 cheese stick and 20 grapes. I have it all in baggies just ready to go. If you are stressed for time in the week and don't have time to cook a good dinner make a few dinners on sunday and portion them out. My favorites to portion out for lunches is Turbofire Chili and Clean Eating Chicken Salad. I portion out about a cup - 1 1/2 for each meal of the turbo chili and have wraps ready for my chicken salad. Prepping your meals and having everything ready will really help you stay on track and stick to your meal plan. If you don't have things ready excuses will creep in and you are more likely to reach for a prepackaged box meal or go through the drive thru. Pack a cooler!

2. Get Rid of all the Junk Food In the House! 
If you don't keep the junk in the house you won't have the temptations of eating it when those cravings kick in. If you had a party the night before and have a bunch of junk in your house - Get rid of it. Toss it in the trash!! Just do it! It will make thing so much easier. If I had a cheat meal the night before and I had leftovers I don't save them. That meal is done and I leave it behind.

3. Keep Healthy Foods that You Love in the House. 
This one is pretty simple. The more crap food that you keep in your house, the more likely you are going to eat it when cravings kick in. Your clean eating plan success starts by what you put in your shopping cart. Stay on the outer aisles of the grocery store and stick to your grocery list will keep you on track. Don't go to the grocery store hungry either. Always keep a pack of all natural almonds in your purse.

4. Make Small Changes in your Favorite Meals to make them Clean. 
You and your family love eating pizza, burgers, fries, and pasta, and so do you .. Right!!?? Well, I do too! Learning to adapt the clean eating lifestyle doesn't mean you have to eat salads the rest of your life and never enjoy your favorite meals. Eating Clean means fixing your own meals and controlling what ingredients are in the food you eat. Think all natural. There are so many chemicals and sodium in our foods today that it's insane. Why would you want to put that in your body? If you are craving a burger - have a turkey burger on a wholewheat bun instead. Make a pizza on a whole wheat Pita. Use feta or goat cheese instead of processed cheese. Instead of french fries have homemade sweet potato fries and instead of regular pasta switch it out for wholewheat pasta loaded with fresh veggies and lean protein or  try Crock Pot Chicken Stroganoff. (when trying to loose weight - Pasta and cheese should be limited to once a week)

5. Don't EVER feel Guilty About Eating! 
Many people have it in their mind that they need to starve them selves in order to loose weight. That food is the enemy and if they just don't eat they will loose weight. Eating the right foods will help you reduce your hunger pains and even give you MORE energy and help you loose weight. Adding more veggies and lean proteins in your meal plan will help boost your metabolism and feed your body the fuel it needs to burn more calories. Keep a food diary of what you are eating and write down how you feel after each meal. This will really help you understand how your body works and how certain foods can effect you.