Clean Eating Tuna Fish Salad

SAY WHAT!?!? It's amazing Tuna Fish with out the fatting Mayo!??! SOLD!! 

Yea, I wasn't too sure at first either but i'm telling you this is BOMB.COM you are going to love it and not even miss that you don't have your mayo. The greek yogurt and avocado adds an amazing creaminess. This is one of my favorite quick go to meals when I just really don't feel like cooking anything. It would be good on a bed of baby spinach, in a wrap, or even an open face tuna melt. 

Here is  recipe!!! This will become a STAPLE in your household. 

1 pack of Albacore Tuna 

Dollop of Greek Yogurt 

Few chunks of Avocado or 1/2 of a wholly guacamole mini

Pepper 

Sliced Almonds

Stir Stir Stir ... Crush with a fork .. Crush Crush Crush 

Boom!! It's Done!! 

Easy and 1, 2, 3

Now, your telling me you can't eat clean!?!? Of course you can!! 

Easy Egg White Muffins

You don't have time for a healthy breakfast in the morning? Now you cant use that excuse anymore. This recipe is so easy and it's conveniently grab and go. 

Egg-White Muffins. 

Makes 12 muffins. 

Preheat oven to 350 and spray your muffin pan with Pam. 

Chop up your favorite veggies. For this batch I did red peppers, zucchini and chives. 

Crack open 20 eggs and separate the egg white from the yolk. Put the egg whites in the bowl with the veggies. Add salt and pepper to taste and sir well. 

Fill your muffin pan with the egg whites and bake for about 25-30 minutes. 

Enjoy right away or store in the fridge for the mornings.

Quinoa "Fried" Rice

This is one of my all time favorite meals EVER! It's so easy to make, so good for you, and packed with flavor. I could literally eat a little bit at every meal.

I like to make a big batch of this and eat it with meals through out the week. You can pair it with a lean protein such as fish, chicken breast, ground turkey. 

Ingredients :

1 cup Quinoa 

2 cups water 

Bag of frozen carrots and peas 

1/4 cup light soy sauce 

Directions: 

Boil the water and once boiled add in the quinoa. 

It will take about 10 minutes to cook - Follow the directions on the  box

Once the quinoa is done add it into a frying pan with the frozen peas and carrots and soy sauce. 

Mix together!! DONE! 

ENJOY! It's relish! 

Clean Eating Monday - Week worth of Clean Eating Dinner Recipes !!

So, I haven't done this in awhile but these clean eating dinner menu's are one of the most popular posts on my blog so I wanted to bring in this monday with a week full of clean eating dinners that you can use. Make big batches to have for lunches and be set up for the entire week. It's so important to eat 5-6 small meals a day so that you can keep your metabolism running and a FAT burning machine!!! I also like to follow the clean eating diet so most of my meals eliminate a lot of processed extras.

If you are looking to eat clean and don't know where to start I would love to help you!!

I know how frustrating it can be in the beginning when choosing what is "bad" vs "good"!

This list may help you make some good choices when shopping. 

So here is a weeks worth of clean dinners Monday-Friday. I normally have ONE cheat meal a week or "happy" meal as I like to call it. Where I eat what I want. ONLY ONE MEAL though!! I enjoy it and then move on!! I don't crazy bingeing either. I simply just have a meal, glass of wine, dessert. Something along those lines.

Here is a links to all the recipes on this list and they can be found on my blog under clean eating recipes. 

Monday - Spaghetti Squash and Turkey Meat Sauce I normally pair this with a spinach salad!! Spaghetti always tastes good with a good garden salad to pair it with. 

Tuesday- Clean Tomato Soup This is good ALLL on it's own!! SERIOUSLY! Amazing! 

Wednesday - Thai Chicken Meatballs This is one of my favorite meals and it totally feels like you are charting so watch your portion control here. 

Thursday - Creamy Taco Soup THE BEST!!! Try it NOW! 

Friday - Pita Pizzas Simple yet so delicious Top as many veggies as you want on this baby. I love adding feta instead of reg cheese along with mushrooms and spinach. 

I hope this helps give you a clean and healthy jump start this week. 

If you need any additional help or would like to join one of my challenge groups e-mail me here

Have a Happy & Healthy Monday!!!! 

Layered Hummus Dip - Perfect for Parties

This is the PERFECT Holiday Dip to bring to parties. I made this the other night for our guests that came over for a BBQ and it was a huge hit. Everyone loved it and it beats that fatty loaded Mexican layered dip. This was seriously almost better. I didn't feel like a huge bloated sluggish person afterwards!! HEE HE

Try this!! Promise it's SO good. You can make it your own add whatever you want on top and serve it with fresh veggies, pita chips, or crackers. 

17 oz package of hummus or make your own :)

Slice, Pitted Kalamata Olives 

Chopped Tomato 

Chopped Cucumbers 

1 14 oz package of Feta Cheese 

Spread the hummus into a dish

Sprinkle Feta, Tomatoes, Olives, & Cucumbers on top

Serve 

It's that easy!!! 

ENJOY 

Clean Mexican Lasagna

So I had this meal on the menu this week because I was trying to mix things up a bit so that I don't get board and this was totally AMAZING!! It's a must try and a great clean meal the family will enjoy. My hubby went for seconds. I always know if he likes something or not but the amount of times he gets up to get more. If he only goes up one time I know it's not a favorite of his. HA. Can any other Wife relate? This is a winner! Totally hit the spot and I know you will love it too. It's good to mix things up and get creative so you don't resort back to the junk. This felt like a cheat. 

Ingredients:

• 1lb lean ground turkey
• 1 cup of shredded cheddar cheese (low fat)
• 1 cup of cottage cheese
• 1 cup of clean salsa
• 1/2 cup of black beans
• 1 small onion, chopped
• 1 tbsp taco seasoning
• 4 low carb whole wheat tortillas, cut into strips (I like the santa fe wraps from costco)

1. Preheat over to 400 degrees.
2. In a skillet pan sprayed with nonstick spray, cook the ground turkey and onion until brown.  Once cooked turn to low and add salsa, black beans and taco seasoning and mix together.  Set aside
3. In a bowl, combine 3/4 cup of the cheddar cheese and the cup of cottage cheese.
4. In a baking dish sprayed with nonstick spray, line the pan with 1/2 of the tortilla strips.  Scoop 1/2 of the meat mixture on top and spread out, covering the tortillas.  Then add 1/2 of the cheese mix on top of the meat and spread.  Repeat the layers again with remaining strips, meat, and cottage cheese.  Top with remaining cheese.
5. Cover and bake for 40 minutes and enjoy!  Makes 4 servings at 350 calories each.

Clean Eating Enchiladas

This recipe is seriously amazing!! It's one of my new favorites. I'm a sucker for anything that is mexican but don't care for the unwanted calories, sodium, and extra fat packed in it. This version is clean and delicious!! This isn't a meal I would eat everyday because of the carbs and cheese but It is definitely something I will keep on the rotation as a once a week kind of thing. My family loved it and I honestly felt like I was cheating. So delicious!!

Give it a try!! Husband and Kid approved.

I chopped up some extra veggies and stuffed them into these enchiladas. You can never get enough, right?

Ingredients for the Enchilada Sauce 

• About 1 pound Extra Lean Ground Turkey (can be replaced with lean ground beef or chicken as well)
• 100% Whole Wheat Tortillas
• 3/4 of a Cup Shredded Cheddar/Jack Cheese
• 1/2 Sweet Yellow Onion
• 1/2 Can of Rotel (no juice)
• 1/2 Red Bell Pepper
• 1/2 Cup Sweet Corn
• 1/2 Cup Black Beans
• 1/2 Cup Fresh Cilantro 
• 1/2 Teaspoon of Ground Pepper
• 1 Cup of Cottage Cheese
• 1/2 Teaspoon of each Mrs. Dash’s “Table Blend”, ”Southwest Chipotle”, ”Chili Lime” 

Preheat oven to 350 degrees F.

Start cooking the ground turkey in a pan on the stove.

Cut the yellow onion and red bell pepper in half.

In a blender, combine all ingredients of the sauce and blend them

Once it is blended smooth, pour the sauce in a pan and cook it on low and let it simmer for about 15 minutes.

Once the turkey is cooked thoroughly and the onion and peppers are soft, set the pan aside a let it cool.

In a separate large bowl, combine the cottage cheese, Rotel, seasonings, drained black beans and corn in a bowl.

Once the turkey mixture has cooled, add that to the bowl as well.

Spray a medium casserole dish with cooking spray and assemble your tortillas and mixture.

Place each rolled tortilla in the casserole dish.

Once the tortillas are filled, rolled and aligned in your dish, generously pour the sauce over them. I save the shredded cheese for last to sprinkle over the top.

Bake the enchiladas covered with foil for 30 minutes, then remove the foil and bake them for another 15 minutes.

ENJOY!!! 

Week full of Clean Dinners

I have normally been doing these meal plans on Monday and I'm SORRY... I need to go back to that! I know sometimes seeing a meal plan made for you helps. I was once in the same spot as many - UNSURE, CONFUSED, and in need of someone to lay a meal plan out for me until I could get the hang of it myself. 

So ... HERE ARE THE RULES - 

All of these dinners are great and your family will love them! I like to plan my meals out every sunday of each week and grocery shop for all that is needed. I will chop, wash, and bag all of my veggies and fruit for the week. Makes cooking easier and I'll even make bigger batches of some dinners so I have a clean lunch for the next day.

 Hope you enjoy this and it helps you have a wonderful week of CLEAN EATING!! 

Monday - Quinoa Fried "Rice" & Teriyaki Chicken 

Tuesday - Southwestern Stuffed Sweet Potatoes I like to pair this with a big spinach salad or grilled Asparagus. 

Wednesday - Crockpot Chicken with Sweet Potatoes and Carrots I sometimes add a salad with this if i'm extra hungry. 

Thursday - Slow Cooker Vegetable Chili

Friday - Honey Mustard Oven "Fried" Chicken This is paired with baked sweet potato chips and Steamed Kale. 

How to start your Monday out RIGHT and stay motivated all week long!

I know we all have the best intentions and always say "MONDAY, i'll start out fresh!! This will be the week" but then Monday rolls around and something goes wrong and you are right back where you started and again say .. "Tomorrow" or "Monday, i'll wait for next monday"

Let's not let this week be one of those week. I have some tips that will set this week up to be DIFFERENT and SUCCESSFUL other then the past weeks.

I do want to say that just because you have one bad day in the week or one bad moment that you shouldn't just throw in the towel for the whole day or week. Jump right back on track!! Scratch it and move on. Don't beat yourself up just promise to do better and forget it. We aren't perfect all the time and it happens to all of us. What matters is what you do from that point.

Let's make this week STAND OUT by setting it up for SUCCESS! 

1. Plan your workouts for the week. Sit down and write out every workout that you are going to do for the week and what time you have planned to do it!! This time is a meeting and a commitment you have made to yourself!!! So if someone asks you if you can meet them during this time your answer is, NO! You have already committed. Look at your calendar and work around your plans. So if that means you have to get up early to get it done .. DO IT! You will feel so much better to have it out of the way. 

2. Plan your meals and snacks in advance. Prepping and planning your meals is CRUCIAL to your success!! PROMISE PROMISE PROMISE!!! Just try it this week and see how much different your week is! Promise it will make things so much easier for you and with your snacks prepped you won't be starving and just resort to whatever is in front of you. I've been there!! I get cranky when i'm hungry. I like to plan out all my meals and snacks on Sunday of the week before, grocery shop, and then prep, chop, and cook everything needed. I'll chop my veggies, grill chicken breast for wraps and salads, make a batch of pinto/black beans to toss with some quinoa/rice in case of an emergency, portion, wash, and bag up my fruits and veggies, and have it all set and ready to go. This makes my week less stressful. Of course I always have my shakeology packets in my purse for outings, an apple, and a 100 cal pouch of almonds. These items are ALWAYS in my purse everywhere I go. I also carry around a bottle of water with lemon in it :) Love my lemon water!! PLAN YO WEEK! Promise promise it makes it so easy!!

Here is my week of clean eats. I like to put my workout and meals all together and post it on the fridge.

3. Wash all of your workouts clothes and make sure they are folded and put away. When you have your clothes all clean, smelling nice, and ready to go it makes things less stressful. You don't have to search around the house for clean clothes to wear. I like to set my clothes out the night before along with my shoes and socks so that right when I get up that's the first thing I put on!! Wakes up and I rock my workout out first thing in the morning!! I also love buying new workout clothes. Gets me excited about working out!! Kind of like wearing new clothes on the first day of school. You look forward to it. Especially if they are cute. New workout clothes make me HAPPY! 

4. Find an accountability partner or group. Having someone to hold you accountable, push you, and motivate you is IMPORTANT!!! This will get your butt out of bed even on days when you really just want to sleep. I text my workout buddies every morning and we wake each other up, tell each other to crush it, and then come back with our sweaty pictures!! LOVE IT! Totally gets me going!! Love my challenge groups where we are able to rate how we did each day and share recipes. Totally gets me going on days I stay up too late or have some other lousy excuse

5. Get your workout done FIRST thing in the morning! If all possible get your workout done first thing in the morning!!! This will give you more energy for the day, put you a great mood, and leaves less room for excuses. If you get up first thing by the time the end of the day comes you won't have the excuse "Ah, i'll just do my workout tomorrow .. I'm too tired" or something won't come up!! Make that appointment first thing in the morning and don't let any excuse creep in!! 

6. No matter WHAT, don't give up!! Even if you screw up ... don't give up !! Pick up and keep going!! Reward yourself for sticking to it with a new workout out fit, a pedicure, new outfit, put a dollar in a jar for every time you get your workout in!! Never give up!! Always keep going!! Speak positivity in your life and know that you are in this for LIFE! This is a habit you are creating and a LIFESTYLE! You are not a quitter and you don't need a Monday to start!! Make this week SHINE!!! 

If you are looking for more support through your journey join my fit family!! 

T-25/TurboKick Week 1

SO SO SO ... Here we are again!!!! Vegas is done and over with but I still need to keep my goals in mind and not slack. Over the last 4 weeks I focused on using the "stripped" clean eating plan to really tone up! It was restrictive but it worked and it wasn't horrible. It was something that wasn't too hard to keep up for 21 days. Now I'm ready to rock T-25. I'm so excited about this program because I can pop in a DVD and get a hard core workout in only 25 mins. HELLO .. ----> GOLD! I'm so excited about this program and I'm ready to rock it with my challenge group! I'm going to be doing it right along with them. We are going to have prizes and just really bring this new program in with a BANG!

I am also going to fit in some Body Combat and Turbo Kick at the gym!! I am training to be a Turbo Kick Instructor so I need all the practice I can get so I've been attending the Turbo Kick classes at the gym. I LOVE it but HEY, if i can get a workout in for only 25 mins at HOME! I'm taking it!!! I'm so ready to LOCK IN LOAD and Motivate my challengers to PUSH IT! I know that excitement and motivation is CONTAGIOUS so i'm BRINGING IT! I want each and every person to get amazing results so i'm really going to focus on being present in this challenge group and doing the workouts right along with everyone. I really love this program and I think it's going to really work and be fun at the same time. I did day one Cardio and my booty is screaming today!! I was actually shocked! PAIN = It's WORKING!!!! :)

So what's my plan of action!! Well until the 8th of July I'm going to be mixing it up but once the 8th hits i'm jumping in with my challengers!! 

Week ONE T-25 (I plan on knocking out T-25 everyday and then hitting up some Turbo on days it's available at the gym) 

Monday - Cardio (check NAILED IT or BARLY MADE IT) ... You know which one i'm checking ... NAILED IT! 

Tuesday - Speed 1.0 

Wednesday - Total Body Circuit 

Thursday - Ab Intervals 

Friday - Double Days Lower Focus & Cardio 

BOOM the week is done .. I'll add in some Turbo and Pump On saturday 

However, I seriously think this plan alone is ROCKING and going to give awesome results. I just really love me Gym time and I'm a TURBO FREAK! 

Here is my Meal Plan for the week 

Super excited to add in some things that I haven't been able to have for the last month!! I was limiting my starches and I'm excited that I can have oatmeal and brown rice cakes again!! It's not recommended to do the stripped plan more then a month because your body truly does need these good complex carbs but if you are looking to drop some weight switching it up is always good. Your results are 80% what you eat so make sure you have a plan!! 

So ready to get back on track and finally feel like my sleep schedule is getting back together and I'm able to recover from my log weekend working away in Vegas!! It was a wonderful time and I'm so thankful for the experience ... Now back to business. 

Until next week .... EAT CLEAN & TRAIN MEAN! 

Clean Eating Sloppy Joes

Mmm mmm mm ... A new favorite in our house. Try these you won't regret it. 

I had mine over a bed of baby spinach with some avocado's and salsa on top. You can add cheese if you would like but I cut that out this time!! SO GOOD! My family had it with taco shells. You could also have it on buns. Enjoy ... the whole family will love this dish. 

1 Lb of Ground Turkey

1 Can of Pinto Beans

1 Small Can of Tomato Paste (look for the one with the least amount of sugar and the least ingredients) 

1 packet of low sodium taco seasoning 

Brown the Ground Turkey and then drain away all of the grease. 

Add in the taco seasoning and a bit of water if needed

Toss in the can of tomato paste and Pinto beans (drained) 

Stir and let simmer

ENJOY!! 

Feel free to make it your own - Add in some Onions and Garlic. 

Keeping it CLEAN and staying on track over the weekends to reach YOUR GOALS!

Let's face it .. the Weekends can be SO hard to stay on track. There are parties, get togethers with friends, dining out with family, ECT. The list goes on. Here's the break down to help you realize that the weekends DO matter and when you decide to let it all go at the end of the week, the calories can add up and sabotage your weight loss goals.

1 pound = 3,500 Calories!!

The average person consumes 115 extra calories ever day of the weekend.

Friday night out with friends - Extra 115 calories consumed
Saturday night out on the town with some glasses of wine - Extra 115 calories consumed
Sunday- brunch with the family - Extra 115 calories consumed.

That's 345 extra calories consumed each week. If you continue down this path you will gain 1 pound every 10 weeks.

That's 6 lbs a year. It may sound like only a few pounds but after a couple of years it will add up.

Here are some tips to keep you on track and working towards your goals. It's hard to loose sight of what you really want. Keep it in focus and remember your WHY! 

1. Set small goals that you are able to keep and work towards daily. Every day is a new DAY to get it right. I say this all the time because it's true. If you stop looking at the big picture and how far you have to go and instead look at each day as another day to get it perfect - before you know it all those perfect days will add up to reaching your ultimate goal. 

Set a goal of drinking enough water each day. Divide your weight in half and that is how many ounces you should be drinking daily. I aim to drink 64oz each day. 

Aim to eat 5-6 small meals. 

2. Get rid of the JUNK over processed CRAP you feed your body. It's so hard with all the junk that is around us - Don't you know that it's Killing us SLOWLY! Some faster than others. Say no to the fast food and pack your own snacks. It's okay to enjoy a cheat meal once a week but don't over do it. Plan it and move on. Focus on how food makes you feel after you are done. Think of how good and

energetic you feel when you eat good clean whole foods.

3. Keep track of all the food you are eating. My favorite app to use is My Fitness Pal. You can log in everything that you eat, determine how many calories you need to eat to loose X amount of weight, and show you what changes you need ot make to stay on track. LOVE! Highly recommended.

4. When you get bored of the same ol' healthy meals.. Look for something new! I love getting new and yummy recipes from the eat clean cook books, clean eating magazine, and oxygen. All great sources. Another great website is www.thegraciouspantry.com. Changing it up will make it more fun for you and allow you to enjoy good clean meals with out the guilt.

Here are my tips on how I create a meal plan:


5. Hold your self accountable to a friend!!! This is why I LOVE my being in a challenge group with others. They hold me accountable and keep me on track. When I am about to cheat I go online and post in my group or text one of my girlfriends and they quickly motivate me to make the best decision. It's important to have this kind of support. This is something I can offer you and would love to help you with. E-mail me to join the next challenge group or even join my free general support group. You can make a free account HERE <-------- I would love to be there to help you stay accountable and on track!

6. Pack your snacks and bring them with you!!! I bought a cute small cooler bag that I take around with me everywhere. If I don't want to carry a cooler around I pack easy snacks that don't require to be kept cold. My favorites to stuff in my purse are an apple and a 100 calorie pack of almonds, a Shakeology single packet for on the go, and a banana. EASY PEASY!!

7. PRE EAT!!! If you know that you are going to a party that is going to have a ton of un healthy choices - Pre eat something! Maybe have a bit here and there but don't loose it all. If you eat before you won't be as hungry and it will be easier to pass up. If you planned to have your one cheat meal for that week at the part - Enjoy! But don't over do it. Possibly bring a dish to share. This way you can control what you are eating and have a healthy option available. Some great ideas are a veggie and hummus tray and a big salad. Both excellent choices that others will enjoy and keep you on track.

8. Look over the menu before heading out to a restaurant. It's so much easier to stay on track if you look over the menu and decide before even going out. I know that if I have a chance to look over the menu, I am more likely to make a bad choice. It's better to make your mind up and stick to it. Don't even open the menu. It's not worth it. Keep your goals in front of you and even keep a picture on your phone if needed. Each day that you stay on track... it gets EASIER and it will become second nature to you. You will learn to enjoy that once free or cheat meal a week and move on!

9. PLEASE do not be one of those people that screws up in the week and then decides the WHOLE week Is down the drain and you have to wait till MONDAY again! It's not true!! So you had one little slip-up. OH WELL! It's going to happen. Pick yourself up and keep going! This is where most people get stuck .. BUT NOT YOU! You can do this and just because you cheated doesn't mean it's OVER! Start over fresh the second you realize you messed up.

10. Make SURE you eat ever 2-3 hours to keep your metabolism fired up!! You will burn more calories  and keep your body running like a lean mean calorie burning machine! Be sure to pair each meal up with a Protein and complex carb such as APPLE - COMPLEX CARB ... ALMONDS - PROTEIN!

We all have bumps in the road and days where we really don't feel like eating healthy!!! I like to follow the clean eating principals 80% of the time. I know that i'm not perfect and no one really is but if you really push toward your goals of living a more healthy and fit life .. it will happen! It will all fall into place. I know it's hard to do it alone and I'm here to help you! STAY MOTIVATED! Fight for what you want!! Together we can DO this!! 

Stay motivated and keep going for your goals!! I promise it's WORTH IT! 

Becoming a Clean Eater in 5 Weeks

Your diet is 80% of your results when starting a new fitness plan. You can go to the gym and workout hard but if you come home and fill your body with a bunch of junk you are defeating the purpose and will never achieve the goals you have set. That's why following the clean eating plan and creating your meal plans each week is so important.

Today is Sunday and I plan to write my meal plan out, grocery shop, and batch cook and prep all of my meals needed for the week. This promises success. All I have to do is reach in the fridge and pull out my meals. No thinking necessary! Quick and ready to go.

However, if you aren't ready to just go cold turkey and completely commit there are ways of eliminating foods each week until you get to where you need to be. Slow and steady wins the race. You can become a clean eating in 5 weeks! 

This is not like any other "diet". In fact, it's not a diet at all, Clean eating is meant for life. It's a lifestyle change. You will no longer go on those crazy starvation diets or yo-yo dieting. This is the real deal. I eat clean 90% of the time and once a week I have a FREE MEAL of my choice. It's that simple. If you are really serious about losing weight and doing it the right way. Get with me and I can help yo create a meal plan or help you learn to become a clean eater by sharing some of my tips and tricks of success.

So, let's take it SLOW and STEADY! 

WEEK ONE of your new LIFE and PLAN work on eating 5-6 small meals a day and adding in REAL FRUIT and VEGGIES to every meal. Your body needs and craves the REAL DEAL and when you don't give it what it craves you are just going to be hungry all day. Cravings will decrease and you will be full much quicker. I know some of us don't like veggies and this is why I LOVE my Shakeology. Packed full of veggies and fruits but taste like a milk shake. If you are having trouble getting in all of your servings of fresh fruit and veggies this nutrition shake is PERFECT for you and a great stepping stone to getting you on the right track.  One the other hand -- I use to be one of those that didn't really like her veggies. The more I eat them the more I like them and there are ways to make to make them to taste good with out adding on a bunch of extra crap. I love baking my veggies and sautéing them with a little extra virgin olive oil and spices - SALT free of course. I love the Mrs. Dash seasonings.

Tips: Use fresh fruit instead of jams and jellies
         Add veggies to your wraps and sandwiches - They can be cooked or raw! Add in some beans or grilled chicken and your favorite light dressing (or my personal favorite avocado and hummus) and you are ready to go. Load up on the veggies you can never go wrong or have too many. Cucumber, spinach, onions, mushrooms, bell pepper, carrots, lettuce, tomatoes, zucchini, squash, broccoli.... the options are ENDLESS! Instead of chips have a handful of carrots or grapes. 

WEEK TWO Ditch the fast food!! Fast food claims to be healthy but NOPE! It's not. NO WAY! Fast food is cheap and over processed. TOO much salt and extra un needed JUNK in their food. Make your meals at home it's cheaper and healthier.

Tips: Use Sunday as a day to prep and you can just grab and go. Batch cook a few meals and portion them out and get a cooler to take along with you. Who says eating healthy can't be fast. You really just have to PLAN .. Plan ahead and it will be SO simple. 

WEEK THREE: Give up all your white breads and grains!! It's time to SWITCH OUT! Switch your white bread for 100% whole wheat bread. Switch white rice for brown rice or quinoa. If you don't know what quinoa us it's an amazing seed that is PACKED with protein and to me, it taste pretty similar to rice but is SO much healthier. That tiny seed is a protein powerhouse and is loaded with some vitamins and minerals your body needs. Switch your pasta for whole grain pasta. These are easy swaps that will make a HUGE IMPACT!

WEEK FOUR: Use a fruit or veggie as a base of EVERY snack. You want to make sure that you have a complex carb and a protein at every meal. Example: An Apple (complex carb) and 1 tbsp of peanut butter or almond butter (protein). Light string cheese (protein) and 20 grapes (complex carb), cottage cheese (protein) and pineapple (complex carb), Apple (complex carb) and 14 almonds(protein), 0% fat greek yogurt(protein) and blue berries (complex carb) drizzle some honey and cinnamon on top for some extra sweetness. These are just a few snack examples to get you that perfect balance and to get more veggies and fruits in your diet. 

WEEK FIVE: NO SUGARY DRINKS or SODA! Cut the soda. In fact start weeding it out at week one. If you drink more than one soda a day, decrease the amount you drink each week. So if you drink 2-3 a day now ... turn that down to 1 a day.. and then slowly each week to only 1 every other day until you are able to cut it out completely. No more Juice either. These are LOADED with sugar and empty calories. Just omit it. It's not worth it.

Stay clear of the over processed junk, keep it fresh and clean, and shop on the outer corners of the store!! It's that simple! You will have so much more energy, think clearer, and all around just feel better.

You can totally change your life and learn how to eat clean in 5 weeks. You don't have to change your life in an instant but making small changes each week to get you there! You and I - WE GOT THIS! Tomorrow is MONDAY no better day to start. SO let's do this. If you need any help or support, consider joining my FREE Fitness Team!

LesMills Body Pump! Lean, Strong, & Unstoppable.

Happy Monday!!!! I'm so excited to start this program today ... well start AGAIN! I did do the first 30 days before starting The Ultimate Reset on a whim. However, I will go ahead and admit that I did not really give the 30 days my all because we had just moved to Hawaii and we were living in a hotel. I didn't use this as an excuse though. I made room and did what I had to do. I'm proud to say that I didn't gain a pound while living in our hotel for a month and actually came out with some muscles. Excuses are only holding you BACK .. don't let them creep in. You can do anything. I didn't use the excuse of not having a gym, not having room, and having a hectic life get in the way of me doing my workouts.

Yes, some days were tough and I wasn't able to give it my full attention but I did what I could ...

NOW, we are settled in our house and I'm ready to kick some BOOTAY!

I have a CONFESSION ..... These last two weeks I have been so bad. Two workouts in the last two weeks. Say WHAT!?!? I have no idea what got into me and I just can't get motivated but I'm kicking it all to the curb and coming back strong. Sometimes even coaches need coaches to pick them back up and give them HELL! I'm human too .. everyone has bumps in the road but what defines the person is what they do with those bumps. Do they let those two weeks of laziness turn into forever or do they decide that they have had enough and are ready to come back even stronger? I'm choosing STRENGTH BABY! Don't let things defeat you ... every day you are given another day to get it right. You got this .... Sure you may have had a year of laziness but you can change that. It's your CHOICE!

So here I am starting Body Pump AGAIN ... I'm not drooping my head in shame but I'm putting it up with Pride. I have a PLAN OF ACTION! I have my meal plan set ! I have my workouts planned and written out, I have my accountability partner checking in with texts, I got my alarm set, and my clothes laid out. Nothing is stoping me from reaching my goals this time.


So lets talk business and get to the point ... I am doing Body Pump because I'm ready to get rid of this jiggle and saggy skin and build some MUSCLE! Ladies, do not be scared to lift. The more you lift the more you build muscle and the more calories you will burn while sitting on your booty!! Oh yea, I want that. Of course, I just want to tone up. I've lost weight but i still have some saggy Mommy skin that just needs some toning up. So I'm ready for Body Pump.

I've done the classes in the gym and LOVE THEM but this time I get to wake up while my sweet baby girls are still in bed walk down stairs and get busy in the comfort of my own home all before my little angles wake up and are ready to play. I'm LOVING this and I can't wait. I also love that this schedule is built to give you the maximum results. The classes in the gym are the same classes each time and this program provides a schedule with what class you will do every day. I have decided that i'm going to add in a couple extra TurboFire HITTs after my 30 min pump workouts and am going to do Body Combat 45 on my Cardio Days. I'm coming into this week SWINGING and TAKING NAMES! I'm just ready to really get some amazing results and really commit. So this is what i'm going to do.

I"m not much of a morning person but i'm determined to change this around because I know that if I do my workouts first thing in the morning I will get it out of the way before the excuses creep in! It's the best way for me to get success .. I just need to form a habit. This girl is DETERMINED .. This time will be different. I'm DOING IT!

I'm starting with week 2 because I just feel like week 1 is just TOO EASY and will bore the crap out of me!!! So week 2 is a happy medium. I do want to do the program right from start to finish.

Day 1 starts today and I am more then ready to bring it. In fact right after I post this .. I'm going to bed and getting ready to BRING it when I wake up.

I just love Body Pump because in this kit you get everything that you need.
You get the bar bell, 2 sets of weights  5 & 10lbs, and the clips. You also have the option to get the deluxe kit and get the step to lay on and use for your cardio workouts. The deluxe come with cardio workouts to do on your cardio days. Instead i'm filling in my days with Turbofire, Running, Body Combat, & Insanity. Whatever I feel like doing that week. I would really love to get back into running long distance but it's so hard with my husbands work schedule. Maybe i'll pull out the ol' jogger. Now that would be a workout. Two kids & Pushing them while running .. That sounds crazy just thinking about it but I enjoy a good challenge.

So .. Here is what this week looks like -
Starting with Week Two & this week I'm adding in an extra HITT after my 30 min Pump workouts.
Day 1 - Pump & Burn/ HITT 20 TurboFire
Day 2 - Combat 45
Day 3 - Pump Challenge/ Hard Core Abs
Day 4 - Combat 45
Day 5 - Pump & Burn/ HITT 20 TurboFire
Day 6 - Hard Core Abs/ Fire 45
Day 7 - Rest.

Les Mills Body Pump is a 12 week Program broken down into 3 phases to give you the maximum results.

I'm so excited to show you all my progress! I know it's going to be nothing short of amazing because I've seen the results and received great results even when I wasn't full committing. I'm ready to give it my ALL! I have also adapted a Vegan/Vegetarian lifestyle & am still trying to learn some new recipes to add in there but for now this is what works for me. Eating a lot of the same things and sticking to it with out meat. Just something that I have really loved doing since The Ultimate Reset and it's a personal choice.

I will update my blog each week on how It went, what workouts I'm doing, and what I'm eating. You can join me through my whole journey!! I'm brining you along for all the fun & will be posting all the recipes that I use. I plan on doing some research this week to incorporate a few new Vegetarian and Vegan meals into my diet.

Can't wait to get going and see some amazing results .. READY ... SET ... GO! GAME ON!

If you are interested in receiving support during Les Mills Body Pump or are looking to get started - I suggest contacting me so we can discuss if this program is for YOU!!!

Are you still sticking with your New Years Resolutions?

Yes, I can NOT believe it but February is HERE my friends!!! Yes, it is ... we are mid way through February & today is the day of LOVE. So to get you really thinking about this year .. BE HONEST WITH YOURSELF.......

What were your New Years Resolutions & Did you stick with them? What dream or big goal did you have in mind for this year, the year of 2013, that you told your self would change everything and make this YEAR BIGGER & BETTER then past YEARS!?!? 

Did you meet them?! Sill sticking with the plan or did you like past years already forget what you wanted, figured it was TOO HARD and just gave up? 

Was weight loss, transformation, life change, learning to eat healthy, feeling better, gaining confidence some of your resolutions? 

Are you finding yourself less & less motivated? Are you frustrated? Bored!? Not seeing results the way you planned? 

If so you are one of the 87% of people that don't make it to their New Years Resolutions they have set. 

You aren't alone ..... There are so many out their struggling, trying to catch some air, and feeling lost in their journey to get to the top. 

I'm sure that you had your mind set and were ready to go the first month - You had no plan in stopping but life got in the way and you had a few things go wrong ... You cheated .. Slipped up ... Got Frustrated and just gave up. 

Well I'm HERE to PICK YOU BACK UP & get you going BACK IN the RIGHT DIRECTION! 

This is why I coach .... This is why I'M HERE! 

TO pick you back up and help and motivate you to get back into the groove and push through. 

Weight loss is NOT easy ... It just isn't or we wouldn't have a growing obesity rate in America Today. Driving past the 100's of fast food joins we see each day, smelling the food brought in during a work meeting, seeing the cake at the Birthday party ... all of these temptations ARE HARD TO IGNORE!! I know this .. I've been there .. I've struggled. It's hard to pass up all of those temptations that are placed right in front of your face daily. The choices that we have to make in an instant that we know can either make us or break us ... it's TOUGH! 

So you don't say No to the temptations that are in front of you and you tell yourself that tomorrow is "a new day" and you will start over fresh and make it a great one .. but again - You get home late and don't feel like cooking so you order a pizza and after the pizza you suddenly feel guilty and tell your self "tomorrow, I promise TOMORROW... I won't be so tired, I'll make time to cook." But yet tomorrow comes .... and once again - SOMETHING COMES UP! I know ... there is ALWAYS tomorrow but their is only so many tomorrow's until it's a month later and you could of seen AWESOME results. 

Is this YOU!?? 

I understand!! My life gets crazy too and sometimes we just wish their were more hours in the day - but this is NOT AN EXCUSE! We all are given the same amount of hours each day. Yes, life gets busy, our calendars begin to fill up, and we can't find time to even eat let alone workout. BUT - (of course there is always a but) If you truly, truly want something ... You will find a way. You won't take NO for an answer. You will do anything you can to make it work. If you Truly and whole heartily want to gain more energy, more life, and want to loose weight - It's TIME to leave the excuses at the DOOR and make TIME!

Of course EVERY CHANGE in life comes with some sort of CHALLENGE. Change is inevitable with out hitting some challenges. This is the MOMENT that I want to help you turn things around. There is POWER IN NUMBERS!! There is a TRUE POWER to knowing that you aren't the only one struggling in this journey and that you aren't alone. You are HUMAN & it's normal to have good days and bad days. There is POWER in knowing that you can look to 5 other women and know that they are having the same exact feelings and emotions that you are having & they are there for you & are there to join you in this journey. It's powerful and truly a sense of FREEDOM that you are able to workout at HOME, on YOUR TIME, and In whatever YOU WANT TO WEAR! I can help customize your program to fit your Needs, Desires, Limitations, & restrictions. I can help you create meal plans that work for your lifestyle and time frame. I can give you those quick easy means and snacks that will keep you a way from the drive thru & the ugly diet cycle. I'm here to help you make this a LIFESTYLE that you can maintain and keep for the rest of your life. A true LIFE CHANGER! You never have to put WEIGHT LOSS or EAT HEALTHY as one of your Resolutions again. The only thing I do ask is that you do put PAY IT FORWARD because everyone deserves to know this information.

You can't put a price on the support that you will receive through out your journey! I will hold you accountable 7 days a week - WITH OUT FAIL!  I promise that if you commit to the next 12 weeks you will have a complete LIFE CHANGE!!!!

March 11 & March 25th - I will hold two challenge groups .. BUT there will only be a limit of 10 spots available.

Starting March 11th, I promise to be your BIGGEST CHEERLEADER!! I commit to lifting you up when times get tough and you want to quit. I commit to finding that inner WARRIOR & Growing your personal character.

The only questions that I am left with is ....

DO YOU EXCEPT THE CHALLENGE !?! ARE YOU READY 

FOR CHANGE!?!? 

So what's NEXT!?!? Go to my site and create a free account with me as your Coach. Send me an e-mail at coachhedine@gmail.com and tell me that you want more information on partcipating in my March 11th & March 25th 12 week health and fitness program. Then together, you & I will chat and decide if this program is the right step for you. Don't wait because spots are limited to a select number & summer is only 4 SHORT MONTHS AWAY! WOWZA!!! Better get on it!! 

Now is your GOLDEN OPPORTUNITY! Don't waste another month doing the same ol' thing that isn't working & is only leaving you depressed and negative.

Are you wondering what a Challenge Group is exactly!?!? See what all the rave is and what my challenges are saying about my challenge groups. Click HERE

Are you READY!?!? 

Yes, I'm READY to take the CHALLENGE!!