Category Archives: My Musings

Colorful Foods Pack Nutritional Benefits

 fruits2

Choose Colorful Foods for More Nutritional Benefits

  • When it comes to the typical American diet, most of us seem to be choosing the color tan.  Processed foods tend to come in various shades of brown.  Meats, cereals, fried foods, breads and baked goods, granola bars and many candy bars, pastas, French fries – all tan.  The problem is we’ve all gotten used to these choices being the standard color in our diet, and they mostly represent a dearth of nutritional value and a whole lot of ingredients that may harm our health.  The reason you should eat a rainbow of colors is that the different colors represent different phytonutrients and antioxidants, which are compounds that offer health benefits.
  • Green fruits and vegetables contain the antioxidants lutein and indoles, which promote healthy vision.  Leafy greens like kale, collards and arugula offer calcium.  Kiwis, broccoli and peas are good sources of vitamin C.

    Orange and yellow fruits and vegetables contain zeaxanthin, flavonoids, lycopene, potassium, vitamin C and beta-carotene (vitamin A).  These support eye health, low blood pressure, they help reduce levels of the bad cholesterol (LDL), promote healthy joints, collagen formation, and help to boost the body’s immune system.

  • veggies
  • Deep red and bright pink fruits and vegetables like tomatoes, watermelon, guava and pink grapefruits contain lycopene, which can also help to fight the risk of certain cancers, like prostate cancer.  Strawberries, raspberries, cranberries, red cherries, red cabbage, red onions and beets contain anthocyanins, powerful antioxidants that have been associated with helping to control high blood pressure and helping to protect against diabetes-related circulatory issues.

    White vegetables have some unique qualities as well.  Cauliflower, a cruciferous vegetable, contains sulfur compounds associated with fighting cancer, strengthening bone tissue, and helping to maintain healthy blood vessels.  Garlic with its active chemical, allicin, can help to build your immune system.  The white potato is filled with fiber and potassium as well as vitamin C, B6 and magnesium.  Just don’t fry it!

     There’s a vast choice of purple fruits and vegetables  Consider blueberries, plums, purple figs, raisins, purple grapes, black currants as well as black olives, purple carrots, eggplant, purple Belgian endive and purple cabbage.  These fruits and vegetables have compounds associated with lowering the risk of high blood pressure and people who eat this color on a regular basis are more likely to have better levels of good cholesterol (HDL).

    In some cases, a tan color is a good thing  Brown pears, dates, mushrooms, brown onions and parsnips all contain beneficial nutrients that can promote heart health and reduce cancer risk.

  • Your goal should be to consume fruits and vegetables at every meal and snack, and to make sure you are eating a broad range of colors daily.  If you do eat the skin, then it may be beneficial to buy organic when it comes to those specific choices.  You can learn about the dirty dozen, a list of fruits and vegetables which have a heavier load of pesticides.  Choose to embrace the daily habit of consuming fruits and vegetable to boost your health, and bump mostly tan foods out of your life.
  • fruits

(Article acquired from Health Central.  Check out their site too!)

Eating Healthy While Traveling

Tips-to-EatHealthyWhile-Traveling

When it comes to maintaining healthy habits, nothing can derail our efforts faster than a vaca or work trip!!!!

Temptation lurks everywhere, <pastries, nachos, margs> and it is very challenging to keep to your healthy routine. 

Don’t despair!

Before you leave home, PREPare yourself, PLAN ahead, and read these tips —:

Portable Snacks

Pack as many portable snacks as you can.   

Nuts, whole grain crackers and hummus, homemade protein bars <use your 21 Day Fix recipe book or FixAte cookbook for these>, individual sized oatmeal packets, diced fruit, cut veggies, apple and peanut butter and of course Shakeology packets.  Just put in those handy zip lock bags and GO!

And don’t forget your agua!

PREParing to Keep Eating Healthy

Call ahead to see if your hotel has a refrigerator. 

Even if it doesn’t, you can usually request one to be brought to your room.   Then you can plan to bring along healthy breakfast items, snacks and lunches so you can eat at least one healthy meal a day in your room.  A quick run to the local store for these items will alleviate the stress of having to eat out every meal.  Remember—you don’t HAVE to eat out every meal!  Take charge!

Eat a light snack before going out for dinner. 

Putting a little food in your stomach, will help you be less tempted to over eat and will enable you to exercise more control.

Go easy on the alcohol and other calorie-laden, empty beverages.  I know.  I know.

Been there — done that.

If you are going to drink, order a glass of water too.  Alternate one alcoholic beverage for one glass of water if you know you will be having more than one.  <The 21 Day Fix does allow for one glass of wine three times a week—-Hooray!.>

Scope Out the Nearby Restaurants by your Hotel

Look at the menu online and choose something healthy before you arrive.  That way, you won’t be tempted by all the great smells and order something you’ll regret eating later.

Know that you can order what you want, even if it’s not on the menu.  If the ingredients are on the menu, there’s a good chance the cook will happily make something to your specification even if it’s not on the menu.

When I was in the Lean Phase of my Bodybuilding days, I still wanted to go out to eat with my Honey Bunny or Besties.  I learned quickly that restaurants are so fine taking special orders—

I skipped the bun on a burger, order grilled meat with no seasonings or oils, skipped sauces and dressings all together or I asked to have them served on the side, opted for steamed, plain veggies instead of fries or a baked potato or I ordered a small side salad. 

Don’t be afraid to request what you want.  It’s much easier now than it was for me as most menus include the nutrition info for each entree.

Another thing you can do is order from the Kids’ menu—-yep, you read that right—-smaller portions peeps.  Or ask for your meal to be split in half and that half boxed up before you get your food.  Takes away that temptation of over eating.  Or split it with a friend or spouse!!

Be careful with appetizers

They can be loaded with fat and contain many calories.  Order that glass of water and start drinking to curb your tummy until you food arrives.

And Don’t Forget to Keep Moving!

Pack your 21 Day Fix workout or other workout videos and play them on your laptop or take advantage of Beachbody on Demand!  <available to all Club Members on mobile devices and computers.>

Take the stairs instead of the elevator even showing off by taking two at a time!

You don’t have to be overwhelmed by eating when traveling.

Just like at home…..PREP and PLAN AHEAD.  Sure it takes time but it’s worth it.

You’re worth it.

Don’t undo all your hard work!

Fueling to Start Your Day Off Right!

Energizing Breakfast Ideas

(Obtained from the U Rock Girl website)

I’ve always been an advocate of never skipping breakfast.  Our bodies need fueling after 8-10 hours of no food intake!  I’m always looking for ideas as well because eating the same breakfast every day can get boring fast.   I hope you find at least a couple ideas from the list below!

While breakfast has long been touted as the most important meal of the day, a recent study reported that 50 percent of women don’t eat breakfast when they’re busy. If this sounds familiar, be aware that skipping breakfast sets you up for intense cravings later in the day. Eating a meal within an hour of waking provides fuel for both your body and brain, jump-starts your metabolism and can help reduce cravings later in the day. More importantly, a high-protein breakfast stimulates the release of dopamine in the brain, which will calm those food cravings.

A well-balanced breakfast should consist of four things: protein, fruit or vegetables, a high-fiber grain or starchy vegetable, and healthy fats. The carbohydrates from the fruits, vegetables and grains provide the glucose that your body and brain need for energy. Adding protein, fat and fiber to the mix helps slow the release of glucose into your bloodstream, giving you longer-lasting energy and making you feel fuller for longer.

Here are some energizing breakfast ideas:

  • Prepare an omelet with two eggs and two egg whites, spinach, mushrooms and onions, and serve it with sweet potato hash and a bowl of berries.
  • Yogurt parfait: Combine plain Greek yogurt with cinnamon and pure maple syrup and layer it into a glass with fresh berries or peaches, chopped walnuts and pecans, and a spoonful of chia seeds.
  • Rockin’ Green Smoothie: Blend almond milk with a frozen banana, chia seeds, cinnamon, one-half of an avocado, a big handful of baby spinach and a scoop of vanilla protein powder.
  • Nutty and fruity overnight oats: Soak old-fashioned oats in a mixture of milk, Greek yogurt, cinnamon and vanilla extract overnight in the refrigerator. In the morning, add seasonal fresh fruit, chia and hemp seeds, and slivered almonds.
  • Breakfast burrito: Scramble two eggs and cook two turkey or chicken breakfast sausage links. Combine these with a little shredded cheese, a scoop of fresh salsa, and a spoonful of guacamole or a few slices of avocado and place into a sprouted grain or brown rice tortilla and wrap up like a burrito. Hot sauce is always a must!!
  • Tofu scramble: Mash half a block of organic firm tofu and sauté with onions, red bell pepper and mushrooms. At the end, fold in a scoop of cooked quinoa and top with a sprinkle of chopped cilantro.
  • pancake_skyscraper_large
  • High-protein pancakes: Combine almond flour with an egg, milk, cinnamon, vanilla extract, and a ¼-teaspoon baking powder. Whisk well and cook in a pan with virgin coconut oil. Add in fresh, sliced fruit while the pancake is cooking.
  • Very Berry Smoothie: Combine tart cherry juice (anti-inflammatory, great for after a workout), mixed frozen berries, chia seeds, a drop of almond extract and a scoop of vanilla protein powder.
  • Grain-free granola: Combine one-quarter cup each of slivered almonds, chopped pecans and chopped walnuts, 1 tablespoon of chia seeds, ½-tablespoon of ground flax seeds, ¼-teaspoon cinnamon, 1 tablespoon of melted coconut oil, and 2 tablespoons of pure maple syrup. Mix well and place on a baking sheet and bake at 325 degrees F for 20 minutes. Let cool and mix into Greek yogurt or in a bowl with milk and fruit.

I’ve Gotta Fixation

I am excited to announce that the creator of the 21 Day Fix and 21 Day Fix Extreme is releasing her very own cookbook! 

fixate

Autumn Calabrese has taken her simple color-coded container system used in the 21 Day Fix and 21 Day Fix Extreme programs that measure perfect portions, and she’s applied it to 101 of her favorite recipes in the Fixate Cookbook.  You’re eating tasty, healthy foods in just the right amount.

Each Fixate recipe lists color-coded container equivalents and nutrition facts, so you can use this system for keeping proper portions and keeping your nutrition on track when you begin the 21 Day Fix, 21 Fix EXTREME, or any other fitness program or healthy lifestyle.

Fixate also includes Paleo, gluten-free, vegan, and vegetarian recipes!

Throughout and after my journey of doing these two workout programs, I have been acquiring Autumn’s healthy recipes for over a year and now you can see what Larry and I eat; learn that we are not deprived of flavor or fun (or starving), and learn how to make recipes from Breakfasts to Dinners to Desserts to Skinny Versions of Adult Beverages!!  Ah, yeah, you read me right, peeps!

fixate margs

Two recipes we love and are included in this cookbook —

Mexican Taco Lettuce Cups

Mex Taco Cups

We don’t even MISS the taco shell!!!

and

Seared Ahi Tuna with Pumpkin Seed Sauce

Seared Ahi

The Pumpkin Seed Sauce is so tasty and makes a lovely addition without spoiling the taste of the ahi!

And our newest fav–Chicken Stuffed Peppers <with black beans, quinoa and corn>  This was great because there were plenty of leftovers of the stuffing to make burritos for another meal!!  Two-fer!! Gotta love that!!

peppers

Check out the Fixate Cookbook and start creating healthy, tasty and EASY dishes!

Please contact me for more info.  I would love to share my love of health and fitness with you.

Get your spice on!

The Health Benefits of Herbs and Spices

Studies show that many different herbs and spices offer health benefits.

Most evidence exists for cinnamon, chili peppers, turmeric, garlic, oregano, basil, thyme, and rosemary. Using herbs and spices expands your palette without extra calories and may decrease the amount of salt, fat, and sugar you use without sacrificing flavor. Tastier foods are more satisfying than bland ones, which you may tend to eat faster and with less fulfillment. And if you’re not satisfied, you’re more likely to overeat.
Here’s how to incorporate more herbs and spices into your favorite foods.

Ground cinnamon:
Add 1 teaspoon to prepared oatmeal or 1 cup Greek yogurt. Sprinkle half a teaspoon of cinnamon over ground coffee before brewing.
<one of my favs!>

Turmeric:
Sprinkle on boiled eggs. Mix half a teaspoon turmeric with 1 cup Greek yogurt and use as a dip with fresh veggies. Add to chicken or seafood dishes, and water when cooking wild/organic rice.

Garlic:
Add fresh chopped or minced garlic to stir-fry dishes, fresh tomato sauce, meat and poultry recipes.

Oregano:
Add 1/8 teaspoon dried to scrambled eggs, homemade salad dressings. Sprinkle some into black bean soup.

Rosemary:
Add dried crushed rosemary to mashed potatoes, vegetable omelets and baked chicken. <I buy my rosemary plant from Trader Joe’s to have year round :)>

Ginger:
Grate fresh ginger into vinaigrette.
Add chopped ginger to stir-fry dishes. Sprinkle ground ginger on cooked carrots.

<REMEMBER—Use herbs and spices at their peak to get the most healthy potential and taste out of them. They do degrade with time. Sources that I’ve read say Cassia cinnamon is the most common type sold/used and one of the largest sources of coumarin in our modern day diets. Coumarin is a toxin that occurs in nature and can be toxic to the liver. Coumarin is also a potential carcinogenic.

Ceylon cinnamon either does not contain coumarin or it contains such trace amounts that it is undetectable. You can find this on line or at health food stores.  I’d rather be safe than sorry!!>

What are some of your favorite spices/herbs to cook with?

Krissy Girdley Greenhouse's photo.

Skin So Soft

Did you know that the largest organ in your body is your skin?  Yep!!!!   When you drink plenty of water and consume nutrient-dense, whole foods, it also shows on your skin.  Eating fresh, whole foods loaded with the vitamins and minerals helps support your skin.

Here’s the Scoop——

water2

Aqua

Drinking water is one of the best things we can do to keep our skin in shape.  Water keeps our skin moist, and thus makes fine lines and wrinkles less noticeable.  All RIGHT!!!

Water also helps our cells take in nutrients and get rid of toxins.  So drink your aqua!!  I have a water bottle in hand EVERYWHERE I go.  You should too.

       shroom

Selenium for Your Skin

This mineral may help protect our skin from cells that gather free radicals. Free radicals cause signs of aging like wrinkles and dry skin, tissue damage, and may also help prevent skin cancer.

Get selenium from Brazil nuts, button mushrooms, shrimp, lamb, snapper, cod, halibut, tuna, and salmon. Also cooked beef, lean turkey, oysters, sardines, crab, and whole-wheat pasta.

Antioxidants for Healthy Cells

Antioxidants are important to slowing and preventing free-radical damage. You can find them in all kinds of foods, especially colorful fruits and berries and vegetables such as squash, spinach, sweet potatoes, peppers, and beans.

Fight Those Free Radicals with CoQ10  “POW!” 🙂

Our body makes a key antioxidant called Coenzyme Q10.  But as we age <boo hiss> we produce less of it.  CoQ10 is involved in helping our cells work. 

Find CoQ10 in salmon and tuna, poultry, and whole grains. 

If you use a skin product that has CoQ10, it may help soften wrinkles and other signs of aging.  I’ve been using a product that has CoQ10 from Oil of Olay for years now.  Gotta get all the help I can ha!

Vitamin A for Skin Repair

I don’t want dry, flaky skin.  Do you?  So I like to consume oranges, carrots, or cantaloupe to combat it!  They’re loaded with vitamin A.  You can also find it in leafy greens, eggs, and low-fat dairy foods. When you use a skin product with vitamin A, it potentially helps wrinkles and brown spots look better.  I am also using Vitamin A for skin care and it does significantly lighten brown spots!  So I’m sold.

Protection from Vitamin C

The sun is damaging to our skin.  Vitamin C offers protection by undoing sun damage to collagen and elastin, which helps keep our skin nice and firm!  Consume red bell peppers, citrus fruits, papayas, kiwis, broccoli, greens, and brussels sprouts to get that Vitamin C boost.

Vitamin E

Another antioxidant that may help save our skin from sun damage and inflammation is vitamin E.  Find it in vegetable oils, nuts, seeds, olives, spinach, asparagus, olives, and leafy greens.

Consume those Healthy Fats

Omega-3s and Omega-6s are good fats that help make our skin’s natural oil barrier, keeping away dryness and blemishes.  Essential fatty acids help leave our skin smoother and younger-looking.

Oils for Great Skin

Some oils have more than essential fatty acids.  Good-quality ones like extra-virgin olive oil and cold- or expeller-pressed <one step pressed>  are more simply pressed than many other kinds.  These offer more nutrients that are great for your skin.  Olive oil also contains antioxidant polyphenols, which fight damaging free radicals.

Ok, so just ONE more to share!!! ha

Antioxidants in Tea

Green tea is fantastic for your skin.  It helps stop inflammation, slow DNA damage, and can even help prevent the sun from burning your skin.   Sip it daily and reap its benefits!

For more tips, please read my other posts!!  Have a healthy day!

Tips for staying injury-free when exercising

Just wanted to share this with you, my friends, family and fans!!  Sometimes just a simple reminder can make all the difference, so here ya go!

5 Exercise Mistakes That Could Get You Hurt

If you’re exercising regularly, you undoubtedly are noticing the benefits—better sleep and moods, maybe a few lost pounds. The last thing you want to do is derail your efforts or, worse, get yourself injured. Here are five of the most common exercise mistakes people make and how you can avoid them.

1. Skipping Your Warm-up and Cool-down

Scenario: You feel you only have time for a short workout so you skip both your warm-up and cool-down.

Consequence: Your body is not adequately prepared for your workout so you underperform and create a greater potential for injury. You also create more soreness by not allowing your body to cool down properly when you’re finished. When it’s time for your next workout, you feel tired, sluggish, sore and ill prepared.

Solution: Instead of skipping the warm-up and cool-down, shorten your workout and increase the intensity. You can get a very effective workout for both muscular strength and cardiovascular health in only just 20 to 30 minutes. Add moderate-to-intense intervals and/or decrease your rest time between sets. But find a way to do five to 10 minutes of mobility (dynamic stretching) work prior to your workout and some static stretching after you’re done.

2. Using Equipment Incorrectly

Scenario: You are unfamiliar with a new piece of equipment in your workout facility, or you want to try out a cool new exercise tool that you have seen others use, but have never tried yourself.

Consequence: It may sound like common sense, but make sure you know how to use the equipment before integrating it into your exercise program. This goes for everything from a treadmill to barbells, a TRX Suspension Trainer to kettlebells. If you have never used a piece of equipment, don’t assume that those that you’ve seen using it are doing it correctly. Injuries can happen quickly and easily when using new, unfamiliar equipment. You also do not want to be responsible for breaking anything because you don’t know how it works.

Solution: Find a fitness professional in your facility to show you how to properly use the equipment and how to incorporate it into your training program.

3. Overestimating Your Fitness Level

Scenario: You feel like you’re ready to conquer a new challenge, such as increasing the amount of weight you lift, decreasing your rest time, or increasing the overall volume of your training program. However, you are not quite able to complete your current workouts and you are still very sore after each one.

Consequence: Moving forward in your training program without being physically ready could be a recipe for disaster and injury.

Solution: When you are able to complete your intended repetitions and/or are no longer experiencing any delayed onset muscle soreness (DOMS) after your workouts, you may be ready to move on to a new challenge. This could be as small as adding 5 pounds to your deadlift or jogging for an extra five minutes. Which brings me to my next point…

4. Progressing Too Quickly

Scenario: You are ready for a new challenge so you add an additional 20 pounds to your deadlift, or you extend your long run by an extra 30 minutes.

Consequence: Injury is likely to happen. Even if you are able to complete the new challenge, if your heart rate spikes to a new high during endurance training or you experience debilitating DOMS after a resistance-training session, you likely increased your training too much, too quickly.

Solution: Use the 2 x 2 rule for resistance training. If you can do two more reps for two consecutive sessions at your planned weight, then it’s time to move up by either two reps or 2 percent in weight. For endurance training, your overall weekly distance and/or time should not be increased by more than 10 percent each week. For most people, increasing by increments of fewer than five minutes at a time for running, or 5 miles for biking is usually acceptable.

5. Not Taking the Time to Recover Properly

Scenario: You do an intense workout and try to repeat the same workout, or a similar type of workout, within 24 to 48 hours. This could also include not fueling properly after exercise, which delays recovery.

Consequence: You have opened the door to soreness, fatigue, decreased performance and injury. When this pattern lasts too long, it may lead to overtraining syndrome, which has other long-term effects such as hormonal imbalances, sleep disturbances and mood disorders.

Solution: Take 24 to 48 hours between workouts of a similar nature to rest and recover. This doesn’t mean you have to sit on the couch for two days after running for 30 minutes, but if you do an intense workout that includes heavy weights and running intervals, your body will thank you for taking two days (or more) off before doing that workout again.

<info attained from AC Fit/Fit Life>

 

Skin So Soft

Did you know that the largest organ in your body is your skin?  Yep!!!!   When you drink plenty of water and consume nutrient-dense, whole foods, it also shows on your skin.  Eating fresh, whole foods loaded with vitamins and minerals helps support your skin.

Here’s the Scoop——

water2

Aqua

Drinking water is one of the best things we can do to keep our skin in shape.  Water keeps our skin moist, and thus makes fine lines and wrinkles less noticeable.  All RIGHT!!!

Water also helps our cells take in nutrients and get rid of toxins.  So drink your aqua!!  I have a water bottle in hand EVERYWHERE I go.  You should too.

shroom

Selenium for Your Skin

This mineral may help protect our skin from cells that gather free radicals. Free radicals cause signs of aging like wrinkles and dry skin, tissue damage, and may also help prevent skin cancer.

Get selenium from Brazil nuts, button mushrooms, shrimp, lamb, snapper, cod, halibut, tuna, and salmon. Also cooked beef, lean turkey, oysters, sardines, crab, and whole-wheat pasta.

berry

Antioxidants for Healthy Cells

Antioxidants are important in slowing and preventing free-radical damage. You can find them in all kinds of foods, especially colorful fruits and berries and vegetables such as squash, spinach, sweet potatoes, peppers, and beans.

fish

Fight Those Free Radicals with CoQ10  “POW!” 🙂

Our body makes a key antioxidant called Coenzyme Q10.  But as we age <boo hiss> we produce less of it.  CoQ10 is involved in helping our cells work. 

Find CoQ10 in salmon and tuna, poultry, and whole grains. 

If you use a skin product that has CoQ10, it may help soften wrinkles and other signs of aging.  I’ve been using a product that has CoQ10 from Oil of Olay for years now.  Gotta get all the help I can ha!

egg

Vitamin A for Skin Repair

I don’t want dry, flaky skin.  Do you?  So I like to consume oranges, carrots, or cantaloupe to combat it!  They’re loaded with vitamin A.  You can also find it in leafy greens, eggs, and low-fat dairy foods. When you use a skin product with vitamin A, it potentially helps wrinkles and brown spots look better.  I am also using Vitamin A for skin care and it does significantly lighten brown spots!  So I’m sold.

fruit

Protection from Vitamin C

The sun is damaging to our skin.  Vitamin C offers protection by undoing sun damage to collagen and elastin, which helps keep our skin nice and firm!  Consume red bell peppers, citrus fruits, papayas, kiwis, broccoli, greens, and brussels sprouts to get that Vitamin C boost. <Remember to always use sunblock from the tip of your head to your toes to reduce significant damage from the sun!>

nuts

Vitamin E

Another antioxidant that may help save our skin from sun damage and inflammation is vitamin E.  Find it in vegetable oils, nuts, seeds, olives, spinach, asparagus, olives, and leafy greens.

fats

Consume those Healthy Fats

Omega-3s and Omega-6s are good fats that help make our skin’s natural oil barrier, keeping away dryness and blemishes.  Essential fatty acids help leave our skin smoother and younger-looking.

oils

Oils for Great Skin

Some oils have more than essential fatty acids.  Good-quality ones like extra-virgin olive oil and cold- or expeller-pressed <one step pressed>  are more simply pressed than many other kinds.  These offer more nutrients that are great for your skin.  Olive oil also contains antioxidant polyphenols, which fight damaging free radicals.

Ok, so just ONE more to share!!! ha

tea

Antioxidants in Tea

Green tea is fantastic for your skin.  It helps stop inflammation, slow DNA damage, and can even help prevent the sun from burning your skin.   Sip it daily and reap its benefits!

For more tips, please read my other posts!!  Have a healthy day!

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