Summer Ready? I can help!

Sexy for Summer

It’s almost SUMMER!!  Are you Summer ready?

This is your chance to make the healthy changes you know you want to make, so join my private online virtual fitness challenge where you will have daily support and accountability to reach and stick to YOUR goals!

In my group you will:

– Learn how to Eat Clean

– Learn proper portion sizes for your meals

– Receive 30 minute Workout DVDs ( Amazing and Effective!)

– Receive a month’s supply of Shakeology ( A super foods meal replacement shake!)

– Receive group support and accountability

– Have me as your personal health coach and mentor!

Most people set a goal when they are excited to make changes, but many times once that excitement wears off… so does the motivation.

Here’s where my online group can help.

This group will help you to stay on track, stay focused, and stay motivated!

Details:

21 Day Fix and 21Day Fix Extreme workouts only

Women only 🙂  Sorry guys!

Duration is 21 days with a preseason week

Please check out my website!!  Beachbody

 

AVOCADO STRAWBERRY SPINACH SALAD

 

TOP 3 Mistakes when Eating Clean

I want to share some tips on making better choices when eating cleanly so that you don’t get into the routine of preparing the same-old same-old.  Doing so can leave you unsatisfied, cranky and craving foods you’re trying to avoid or limit.  <My hubby HATES when I am all the above! ha!>

So here are my TOP 3 Mistakes when Eating Clean——

<drum rolllllllllll>

BooBoo #1: You limit your dinner options.

You fix only baked chicken….chicken….and more chicken.  Eck.

Well I can only eat a plain baked chicken breast for so long <and for heaven’s sakes –shake some salt-free lemon pepper seasoning on the bird!>  There are so many healthy protein foods to mix and choose!  How about fish, turkey, lean cuts of beef, lentils and plant-based proteins? 

Being healthy is not just about living on baked chicken—keep changing it up.  So be creative—try quinoa, black bean burgers or seasoned fish <jerk seasoning is awesome!> which offer good sources of satiating protein and other nutrients.

One of my easy and fast dinners is Broiled Flank Steak. 

Score both sides of the flank and season one side with fresh ground pepper and garlic.  Place on a broiler pan lined with foil that has been pierced so that the juices from the meat can collect in the bottom part of the pan.  Broil according to thickness and desire—-usually about 8-10 minutes per side.

Slice on the diagonal into strips and serve with favorite side dishes.  I like using the leftovers the next day in a healthy salad with balsamic vinaigrette. 

slicing-the-flank-steak

Faux Pas #2:  Don’t eat the same vegetables!

Prepping the same veggies repeatedly gets boring, people!   When you get bored, it’s so easy to stray from your healthy eating plan.  Keep those taste buds happy so that you don’t get off track.

There are a lot of veggies out there other than broccoli or cauliflower—and they can be easy to make too.  Some that come to mind are artichokes, beets, zucchini and brussel sprouts.

Try roasting butternut squash then mixing it in with sautéed mushrooms, or quick steamed asparagus seasoned with fresh lemon juice or how about chopping carrots, hearts of palm, red, green and yellow peppers and stir frying them in grape seed oil, and then adding just a splash of Tamari sauce?  Variety is the spice of life so why not remember this when eating?

SONY DSC
SONY DSC

Mistake #3:  You cut out carbs after lunch or avoid them all together.   Can you say headache and pass me the chips and M & M’s NOW?

WE NEED CARBS!  We need them for brain function and fuel for our exercising bodies!  Leaving out a quality carb from your evening meal can really make you grab something less healthy to get you to a quickly satiated but temporary state.  So don’t set your body up to crave sugar after dinner by depleting it of these carbs. 

wild rice

I like to serve whole grains such as quinoa, a wild rice blend or a small sweet potato to accompany our protein and veggie at dinner.  Just 1/2 cup does the trick.

A simple, yummy recipe is dicing a sweet potato, toss the pieces with grapeseed oil and sprinkle sea salt on top.  Roast on a cookie sheet at 400 degrees for 20-30 minutes.  You don’t always have to prepare potatoes by mashing or baking!!  Change it up!!

I hope this is a helpful post!  Now go out there a prepare your excellent, tasty and healthy dinner!! 

CAULIFLOWER PIZZA CRUST

I LOVE pizza.  Pretty sure I could eat one on a weekly basis.  I don’t but I do always keep my eyes open for healthier alternatives to satiate my cravings!  So try this out!!

Ingredients:

1 head cauliflower —leaves removed, washed and chopped

1 egg white

1/2 cup shredded Parmesan or Mozzarella cheese

1 tsp Italian herb seasoning or can make your own using rosemary, thyme and oregano

1/4 tsp freshly ground black pepper

Directions:

Preheat oven to 450 degrees and line a round pizza pan with parchment paper.

Steam cauliflower using either a pan for steaming or simply add a small amount of water to the chopped cauliflower and cover with a lid.  Steam 15-20 minutes.

Place cooked cauliflower florets in a food processor and process to a “rice” texture.  Transfer to a bowl lined with a double-layered cheesecloth.  Squeeze the liquid from the cauliflower inside the cheesecloth repeating this a few times until barely any liquid comes out.

Transfer cauliflower to a mixing bowl and add egg white, cheese, herb seasoning and black pepper.  Mix well.  Now press the cauliflower mixture onto the pizza pan and with your hands, flatten to form a thin pizza crust.

Bake for 15 – 20 minutes or until lightly browned, and remove from the oven.

Top with your favorite toppings, including a little more cheese, and bake again until cheese turns golden brown.

Now ENJOY this healthier, 21 Day Approved Pizza!!

cauliflowerpizza

Importance of Strength Training at Any Age

I have been asked many times—why should I lift weights? 

So here ya go!!

heart

Strength training helps develop strong bones—-

Weight-bearing and resistance exercises increase bone density and reduce the risk of osteoporosis.  Women are most vulnerable to this condition, so it’s extremely important that we are proactive at any age.  Osteoporosis runs in my family, so I am doing everything possible to keep my bones as strong as possible.

Helps build muscle strength—-

Adults lose between five and seven pounds of muscle every decade after age 20.  Only strength training prevents muscle loss.

Controls weight and lowers body fat—- 

As we gain muscle, our body begins burning calories more efficiently. The more toned our muscles, the easier it is to control our weight.

strength

Strength training can also reduce the signs and symptoms of many chronic conditions—- 

Reduces resting blood pressure, increases low back strength and alleviates low back pain, reduces the pain of osteoarthritis and rheumatoid arthritis. 

Strength training can also help reduce the symptoms of depression, heart disease, type 2 diabetes and sleep disorders as well as enhancing personal appearance, self-confidence and self-esteem.  High blood pressure and high cholesterol are on both sides of my family.  So far, I have neither and I attribute healthy eating and exercise to keeping these at bay.

Strength training boosts stamina and aids in balance….  

As you get stronger, you won’t fatigue as easily.  No more naps on the couch!! ha  And building muscle can contribute to better balance which is so important as we age.  I am clumsy by nature, so I need all the help I can get!!  “Who moved the coffee table?  I just hit it with my knee!!” ha

As you can see, it is so important we strength train as we age to fight the loss of muscle mass and strength and fight off chronic illness. 

man

Start now and continue into your senior years!!  Those older years are critically important, so get started!!!

AGUA

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Reasons to Drink Water

Think of water as a nutrient your body needs that is present in liquids, plain water, and foods.  All of these are essential daily to replace the large amounts of water lost each day.

1. Drinking Water helps maintain the balance of body fluids. Your body is composed of about 60% water. The functions of these bodily fluids include —digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature.  Good stuff!

2. Water Can Help Control Calories.   YES!!!  While water doesn’t have any magical effect on weight loss, substituting it for higher calorie beverages can certainly help.

Food with high water content tends to look larger, its higher volume requires more chewing, and it is absorbed more slowly by the body, which helps you feel full. Water-rich foods include fruits, vegetables, broth-based soups, oatmeal, and beans.

3. Water Helps Energize Muscles. Cells that don’t maintain their balance of fluids and electrolytes shrivel, which can result in muscle fatigue and cramps.

Drinking enough fluids is important when exercising. Follow the American College of Sports Medicine guidelines for fluid intake before and during physical activity. These guidelines recommend that people drink about 17 ounces of fluid about two hours before exercise. During exercise, they recommend that people start drinking fluids early, and drink them at regular intervals to replace fluids lost by sweating.

4. Water Helps Keep Skin Looking Good. Your skin contains plenty of water, and functions as a protective barrier to prevent excess fluid loss.  Dehydration makes your skin look more dry and wrinkled, which can be improved with proper hydration.

5. Water Helps Your Kidneys.  Your kidneys do an amazing job of cleansing and ridding your body of toxins as long as your intake of fluids is adequate.

6. Water Helps Maintain Normal Bowel Function. Adequate hydration keeps things flowing along your gastrointestinal tract and prevents constipation.

Come on peeps!  These are excellent reasons to remember to pack that water bottle everywhere you go 🙂  Do your body good with H20!!!

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