I know hard it is to be healthy especially during the Super Bowl! Whether you are tuning in for the game or just the commercials you are going to snack, snack, snack! Believe me, I have been there! Adopting a healthy lifestyle can be lets say challenging when everyone around you is chowing down on unhealthy food. You just want to join in, but let me tell you the after indulgence guilt and not hitting your weigh loss goals is not worth it! So how do we fix this dilemma? Simple! Check out these tasty and healthy super bowl snacks everyone can enjoy! [click to continue…]
Beachbody has a brand new program releasing on February 3rd called the 21 Day Fix. The Team Inspire 21 Day Fix Test Group is forming now and you will not want to let this opportunity pass by. [click to continue…]
Today I want to share an inspirational story of how persistence & consistency can change your life. Please meet Stephanie. I met Stephanie in October 2012. She needed help and reached out to me as her coach. She is now one the most inspirational people I have ever met. She is a dear friend. I know things can be tough at times and you want to quit. DON’T! If you need help, reach out to me and we can do this together. [click to continue…]
Happy Halloween! Just a few Halloween workout moves to burn off some the candy calories. Enjoy & think moderation. I know I will be having some candy. Hey, I’m human! lol I did get my Focus T25 workout to the tune of 367 calories gone & my chocolate shakeology in for breakfast so feeling energized & ready to face the day. [click to continue…]
Fall is pretty much my favorite season. I love seeing the trees change colors, the crisp fall air and the holiday seasons starting with halloween all the way to New Years! However, holiday time is also that time that we pack on a few unwanted pounds. Here are a few healthy & delicious ways to enjoy the holidays without the guilt.
Fall is in the air!! Do you know what that means!
PUMPKIN FLAVORED EVERYTHING!!!
I can honestly say that I love pumpkin especially those Starbucks Pumpkin Spice Latte. However after eating healthy for past two years, my body does not know how to handle it. It usually turns into an awful afternoon of gut wrenching stomach pains. Therefore I choose to re create pumpkin shakes in my kitchen with foods that I truly love!
Nope I’m not missing out on anything and honestly I feel so much better because of it! So bring on the healthy & tasty!!
What I’m getting in my Shakeology Fall Pumpkin Treats:
Over 70 + super foods
My daily does of dense nutrition
The equivalent of 6 salads in one meal
The proper carb to protein ratio to keep my body fired up for at least 2 1/2 to 3 hours until my next meal.
It gives me sweetness so I don’t crave bad foods.
It totally keeps me healthy! Nope not sick 1x in 2 years.
Lastly, it’s convenient. When I’m rushing out the door to work, hitting the office or short on time. Shakeology is super easy. Less than 2 minutes and there is no drive thru temptation starring me in the face. I do I really love my Shakeology. It’s not just a protein shake, it’s an actual meal. I know it can seem a little pricy. But ask yourself this? Can you put a price tag on your health?
THink about it this way. Each decision you make about your food or your life is just 1 small decision but they add up. They compound on each other to over a life time determine things like diabetes, obesity, heart disease, chronic fatigue, stress and more. 30 years from now how do you envision your life? Because the decisions you make today are going to impact the long term life you want to lead.
It may seem insignificant right now, but I can tell you that one day you are going to kick yourself for not making healthier choices!!
And now I’m totally done and off my soapbox. :) I hope you enjoy these recipes and share it with those that you care about!
If you want to try Shakeology please contact me to discuss being involved in my 30 day Clean Eating and Shakeology Group on November 11th, 2013 to get the whole experience. We aren’t just changing one meal a day but your lifestyle and how you look at food! You can also sample shakeology with the shakeology sampler pack. Enjoy these Fall Pumpkin Shakeology Recipes!!
Preparation: Place almond milk, pumpkin puree, pecans, maple syrup, pumpkin pie spice, Shakeology, and ice in blender; cover.
Blend until smooth.
Preparation: Place water, pumpkin, honey, pumpkin pie spice, Shakeology, and ice in blender; cover.
Blend until smooth.
Here’s to your health! If you need any support, please reach out and contact me.
This is a yummy fantastic recipe that was recommended to me from one of the people I Coach. Melissa is presently kicking butt in my T25 Challenge Group. Every week more inched and pounds are gone, but more importantly her dedication to long term change and infectious positive attitude brings such awesome energy to this tight knot group! She is well on her way to a healthier lifestyle so she can be more active with her beautiful son. I love this recipe for zucchini crust pizza!
This recipe can be doubled. It can be found on seattlelocalfoods.com.
If you have made the cauliflower pizza crust before, it works the same way, only you pre-shred the zucchini raw, and drain out its excess liquid, whereas you mash the cauliflower after cooking it. If you have a food processor with a top shredding blade, assembling this crust is pretty quick. The whole pizza-making process is actually pretty quick and easy. The result is a thinner crust than the cauliflower, with a nice chewiness. A wetter topping, like tomato sauce, can make it a bit soggy, but it tastes so good, I don’t mind. Pesto works really well too. Delicious. You can even go sauce free and use fresh tomatoes. Have fun with it!
The pizza above has tomato sauce, fresh mozzarella, extra parmesan, fresh yellow tomatoes added at the end, and a sauté of garlic, onion, Italian parsley, and mushrooms.
About the crust proportions: You can really vary them, as long as there is enough egg to bind the other ingredients together, enough cheese to brown, and enough zucchini (with water squeezed out) to give it character. More cheese will make a crispier, browner crust.
Use anything you like on a pizza. Be Creative!
1. Preheat the oven to 450 degrees F
2. Grate the zucchini.
3. Sprinkle salt on the zucchini and stir. Let it sit a few minutes.
4. Squeeze the water out. I found the easiest way to do this was to wrap it in cheese cloth or butter muslin and squeeze. You can also put the zucchini on one plate and press another plate on top of it, or put it in a colander and press a bowl into it.
5. Mix with egg and grated cheese.
6. Spread parchment paper on a pizza stone or baking sheet. Spread out your dough batter about 1/2 inch thick into a circle.
7. Put it in the oven and cook until it has browned, about 15-20 minutes. Meanwhile, as it is cooking, sauté any toppings you want cooked. I sautéed garlic, onions, mushrooms and Italian parsley.
8. Take the browned bottom crust out of the oven and admire it.
9. Cover it with your toppings.
You are almost done with your zucchini crust pizza. I can smell the anticipated yumminess! Bake again until crust edges brown further and cheese on top melts into toppings. Take out of oven and add drizzled olive oil, grated black pepper, and optional fresh tomatoes and fresh basil. Serve hot.
ENJOY! Please Share with anyone you think would find this zucchini crust pizza recipe helpful using the social media icons below. Please comment on your thoughts on the recipe and any modification idea. Be Healthy!
The #1 thing I hear from people is “I just don’t have the time”. Well this really is an Excuse. You have the time…but how do you really spend it?
As the quote from H. Jackson Brown says above, you do in fact have the same amount of time in day that everyone else does. What you do with it is a whole other question. It is time you become “aware” of how you spend your time. You may have told yourself that you do not have time to workout today. It may be a hectic one, or perhaps, it is way too over-scheduled.
However, I have news for you…
It’s up to you, because it is always a Choice.
I am not going to say that we are not all busy and that it is easy to fit it in, but you and I know its an Excuse. You have the daily choice on what to do, where to go, people to see and things to be involved in each day.
Once you know what and why you do things, you can start to make sure to focus on the more important tasks (prioritize things in your life). To me I would think eating healthy, shopping for foods ahead of time, cooking good meals, daily exercise and spending time with friends/family should be up there. What should not be is hours spent in front of the TV, surfing the web without real purpose, or hours just chatting on the phone.
I often hear, “I want to get into shape, but I don’t have time to workout.”
This is one of the top time management white lies that we tell ourselves.
What you are really saying is 1 of 2 things:
1- You do not have the willpower to actually commit to exercise.
2- You are putting something else before your exercise.
“You can tell yourself that you so not have time to workout…
Step 1: Write down what you spend time doing each day
Get a piece of paper and pen….yes I will wait…..Ok, got it? I mean it, this is your task for the day so take it seriously.
Now on it write the time you wake up (say like 6am) on one side, draw a horizontal line and on the other end write the time you go to sleep (say like 10pm). Now draw smaller vertical lines for each hour in-between 6am and 10pm. Add in more vertical lines for each half hour. If you have a calendar this works well as well.
OK, now really think about the past few days. Now write down what you did to spend your time. Account for each block of time, each hour, half hour, etc. This includes work, shopping, chores, TV, Facebook time, and anything else. When I say write everything down, I really mean Everything! Did exercise fall in there anywhere? Why not? How about cooking a dinner time meal? Again, why not?
This exercise is so you can really see how your “busy” time is spent. The goal each day of course is not to just be “busy”, but actually productive towards our own personal goals (which should include taking care of our body’s health). We want Focused Time. How you can realize that you do have time to workout.
Step 2: Close your eyes for a minute and now envision what your ideal day would be like
The next step is to find quiet time, close our eyes and now imagine what you “really” want your day to be like. How you want to spend your time. Things you would like to be doing. Now be realistic here, and not try to imagine yourself lying on beach in Florida (unless that is really the goal you want to work towards).
See when you would like to exercise and what kind it is. Is it going to be the gym or working at home to P90X or Insanity? Imagine when you would like to buy food and cook it. Envision what type of work you want to be involved with, and what you do not. What is it that you really want each day to be like? Be as specific as possible such as:
“I want to wake up early at 7am, cook a good breakfast of (insert your meal here like whole grain oatmeal with fruit or shakeology), to not be in such a rush, bring my own lunch which will be (insert your meal here), leave work each day no later than 5:30pm, do my workout (T25, Insanity, P90X workout, etc), and have a dinner of (insert meal here)…..”
You can include some TV or internet time in if you want, but make sure you are in full control of how much you really do watch and do online. I know how easy it can be to get sucked into some of those online games and reading all those Facebook posts.
Step 3: Cross off the “Busy” Distractions and Add the Actions you Need to Take
Now take that same piece of paper from step 1 that should be filled in with how you were spending your time, and start to change it to make it fit how you want to spend your time. Things that are a priority.
Get rid of (cross off) any commitments you don’t want to be involved with anymore, free up more time away from the TV/internet, wake up a bit earlier so you have no excuse to not eat breakfast or pack a lunch. Just bringing your lunch to work will save you money. Its a habit I have gotten into and usually consists of my shakeology shake or a lean protein (chicken, tunafish) with veggies (yellow squash, zucchini, broccoli) and whole grain starch (brown rice, quinoa, Ezekiel bread). You will realize by doing this that you do have time to workout.
Remember, you are not allowed to use the excuse anymore of “…but I just don’t have the time”. You do have time to workout if you want to make it happen! Please comment and if you found this post useful please share with friend via the social media links at the bottom of this post. More quick exercise tips can be found on my quick effective workout post. If you need help, don’t forget about the FREE Coaching & Challenge Groups. Be Healthy!
How many calories do I need? This is an extremely common question that I get asked all the time. I know it can be frustrating! That’s what I love about Beachbody workouts. They actually give you a nutrition guide that tells you how many calories you need. The nutrition plans that come with workouts like P90X are thorough and extremely helpful. In my opinion, I have worked with people who follow and do not follow the nutrition plans. Who do you think had the best results? Believe me, I know from personal experience as you will see below. The nutrition guides go hand in hand with the workouts: If you are not following the nutrition guide, you’re not really doing the whole program.
First off, you need to be tracking what you eat. If you’re not tracking what you eat, then it’s nearly impossible to know what adjustments you might need to make. If you’re not tracking, then I highly recommend setting up an account at myfitnesspal.com. You can use it online or on your smartphone and it’s an awesome resource. I log my food and workouts every day. I have been doing this for over a year and it has helped me stay on track. Just like anything plans are meant for the majority (or average person) so you may need to tweak things up a little and if you do not know what you are actually doing, how are you going to make changes?
For me, everything changed when calculated how many calories I needed and I started tracking how many calories I was consuming. My first month of P90X, I didn’t follow the nutrition plan or track what I ate. And guess what? Big Mistake! I didn’t see any results! Very frustrated as I but was it really all that surprising? I was busting my butt on the workouts, but not seeing the changes I expect. Yes, I got P90X after watching an infomercial and I just thought I would magically have the same results. Then came Phase 2 & 3 and I decided to dial in my nutrition, add shakeology and I started tracking everything I ate. This took sometime to become a habit so consistency is key. I ended up losing 15 lbs. It really does make a big difference. I took this habit into my Insanity program lost an additional 7 lbs and tons of inches. You may not think those numbers are big, but being 5’2 these changes helped me go from a size 8 (barely fitting) to a size 2-3.
To figure out how many calories you should be eating, there are formulas in both the P90X and Insanity nutrition guides that are easy to use. I am going to go over the Insanity equation in this post as I think it can be applied to most programs. I will go into P90X in another post.
In calculating your calories should really take into account your age, sex, and height as well. So the more accurate method is to use the Harris Benedict Equation, which is what is employed by the INSANITY NUTRITION GUIDE.
This equation calculates out exactly what you NEED just to function. And then you have to use an additional factor in order to determine how many calories you have to eat based on your lifestyle.
So you take your number form the Harris Benedict Equation, and then multiply it by your factor for lifestyle AND THEN you can subtract your 500 calories a day to lose 1-2 pounds a week. I would put Insanity, Turbofire, and Insanity: The Asylum at moderately to very active depending on your previous fitness level. A program like Les Mills Combat, Hip Hop Abs, Turbojam, RevAbs I would put as moderately active.
If you want to gain weight, you need to run at a calorie surplus, meaning you need to eat 500-1000 calories more than the suggested amount. Insanity is not the ideal program to gain mass so if this is your goal I recommend checking out Body Beast or P90X
I know you might have heard the term macros, but maybe you were confused about that it actually means. Let me clarify. Macros are the percentage breakdown of protein, carbs and fat you eat and this is important too. But today I just wanted to cover how to calculate how many calories you need. This above is a fairly simple formula, but I’ve found it to be accurate. I know there are many different tools out there that come up with different numbers, but I have found success with this.
I’ll do a separate post all about macros soon as they are very important too, but hopefully this post helps you figure out how many calories you need!
Results come down to planning, tracking and consistency with eating clean. Using this equation to calculate how many calories you need is the first step. If you need any help, please contact me. I am here to help you achiever your health goals. Let’s get started! Please do me a favor, if you found this post on how many calories you need helpful, please comment and share via the social media options below.