How did your week/weekend go? If you have “Overindulged” a bit, no worries, today is a NEW day! Plan out your workout, your meals and make sure to get in enough water. This will help you hydrate and start feeling better. Especially if you indulged in alcohol this past weekend, making hydration a priority will help you get back on track and flush out toxins.
I feel off track too a little this weekend as we had a guest in town. Eating out is never easy to stay on track and besides a little extra beer (You cannot have guest visit Colorado and NOT take them to a brewery), a little apple pie, and more red meat than usual (I try to stay lean with bison and my proteins tend to be usually chicken, tofu, and fish) I did pretty well. Sunday’s lunch was a salad with chicken and we did a 9 mile hike on Saturday at Rocky Mountain National Park (burned over 1000 pesky calories!). I got back on track yesterday with Shakeology for breakfast and an at home workout from 21 Day Fix Extreme and my first run with Darcy (our new rescue dog). She is such a cutie!
I got this running harness so we can run together and we did pretty well!
Here are a few tips to get back on track after a holiday weekend:
1) Ditch the guilt. So, despite your best intentions, you didn’t stick to your diet plan. You need to ditch any guilt you feel and stop beating yourself up about it. Feeling guilty about overindulging is wasted energy—spend that energy doing something productive instead.
2) Dump the extra food. If you’ve got extra food around the house from the holiday weekend, dump it. Why keep unhealthy, calorie-laden food around to tempt you? Better that the food goes in the garbage than on your hips or belly, right?
3) Review or reset your goals. Sometimes overindulging comes about because you either lost sight of your goals or have set your goals too high. A goal of “I’m never going to eat cookies again” may be too strict for you and cause you to overindulge, using a holiday weekend as an excuse to ditch your diet plan.
4) Eat your favorite healthy meal and do your favorite workout. You’re only one healthy meal and one workout away from getting back on track. If you need the extra incentive, why not cook your favorite healthy meal (for me, it’s salmon!) and do your favorite workout—and blast your favorite music while doing it.
5) Do the 3 Day Refresh! This is a great NON-STARVING way to lose weight quickly and KEEP if off!! Mine is on its way to me. Plus, the 3 Day Refresh Challenge pack is on SALE this month (check out details below). Check out these results! I always lose 4-6 lbs and feel awesome!
3 Day Refresh Results
If you are looking for a GREAT way to stay accountable, come join one of my Premiere Support Groups. September groups are forming NOW, Start September . These groups are designed to keep you engaged, on the right track and are jammed packed with fun posts, tips & PRIZES! Email me for more info. email@example.com
***Also anyone that signs up for the 25% Discount this month will get a FREE FIXATE Cookbook or prize of your choice!! Contact me for details on how you can SAVE money & get FIT!!**
Check out the Tips & Amazing Sales Below! If you have any further questions, feel free to contact me. Also I made you a quick video on Setting Goals!
I wish you a Healthy Week!!
All the best,
Pilates + Yoga = PiYo
PiYo Challenge Pack
Available for only $140
PiYo is a low-impact, high-intensity body-transformation program. It uses the most effective Pilates- and yoga-inspired moves set to a fast pace to help you burn fat while you sculpt long, lean muscles.
You’ll carve every inch of your body without jumps, without weights, and without straining your joints. And rest assured, there’s no complex choreography to learn. Chalene Johnson takes you step-by-step through the moves where you’ll use your body weight to lose weight and get intensely defined! You get your strength, your cardio, and your flexibility training all in one program.
PiYodelivers the muscle-sculpting, core-focused benefits of Pilates along with the flexibility and power of yoga. PiYo’s low-impact compound exercises engage multiple muscle groups at the same time—while keeping your body in constant motion. As you progress from one fluid movement to the next without rest, you’ll maintain an optimal heart rate to incinerate calories throughout the whole workout!
The result? You get a low-impact, high-intensity, total-body workout, giving you a physique that’s long, lean, and powerfully defined.
Start Off Fresh with the 3-Day Refresh Challenge Pack
Users looking to lose a few pounds quickly and/or to look and feel better in just 3 days can use the 3-Day Refresh. The program is for those who have “fallen off the wagon” with their nutrition and want to get back on; anyone wanting to kick start clean eating habits for the first time; or anyone just wanting to prepare for big event, milestone, or trip and look his or her best. The program is also for people seeking to undo the “damage” of a recent binge. Overall, this product is for anyone who wants to lose weight quickly, feel lighter, feel cleaner, improve digestion, feel healthier, curb cravings for junk food, or improve mental clarity.
Thanks to NEW Shakeology Boosts, you now have the power to customize your shakes to your specific needs. Introducing 3 unique Boosts: Focused Energy Boost, Power Greens Boost, and Digestive Health Boost.
Focused Energy Boost energizes your day the healthy way. If you’re looking for an effective pick-me-up without compromising your health, then this boost is for you. Not only will you feel more energized, this amazing boost also supports mental clarity, alertness, and focus to help you be more productive.
Power Greens Boost fuels your body with a full serving of nutrient-dense vegetables and exotic greens. Contains veggies like kale and spinach that feed your body more of what it’s not getting from the average vegetable-challenged diet, and it tastes great too! Plus, it helps support the body’s acid/alkaline balance.
Digestive Health Boost is a quick and easy way to help support regularity and digestive health. Get over half of your daily recommended amount of fiber when you add this boost to Chocolate Shakeology. With a unique blend of 7 grams of both soluble AND insoluble fiber packed into every single scoop, this formula stands apart from typical fiber supplements that contain only soluble fiber. Plus, it helps improve irregularity, support digestive health, and helps keep you feeling full longer.
21 Day Fix creator Autumn Calabrese takes her simple color-coded container system for measuring perfect portions and applies it to 101 of her favorite family recipes to give you Fixate, a delicious approach to healthy weight loss. So you’re not just eating tasty, healthy foods-you’re eating just the right amount. Each Fixate recipe lists color-coded container equivalents and nutrition facts, so you can use Autumn’s system for measuring portions and make sure your nutrition is on track when you begin 21 Day Fix, 21 Fix EXTREME, or any other fitness program.
Plus, Fixate includes Paleo, gluten-free, vegan, and vegetarian recipes along with Autumn’s personal tips for preparing meals quickly upgrading leftovers, and stocking your kitchen with absolute must-haves. Everything to help you get started in the kitchen, so you can finish strong during your workout.
Getting kids involved in the kitchen is one of the easiest ways to ease back into the learning routine. Toddlers can help by tearing lettuce or scrubbing potatoes. Talk about the colors of foods, different food groups or even use food items to do basic counting. School aged children can help measure, pour, sift and stir ingredients. Middle school and junior high aged kids can chop and use the stove with adult supervision.
BAKED SPINACH ARTICHOKE YOGURT DIP
1 can (14 ounces) Artichoke hearts, drained and chopped
1 (10 ounce) package frozen chopped Spinach, thawed and drained
1 (8 ounce) container low-fat plain Yogurt
1 cup shredded low-moisture part-skim Mozzarella cheese
1/4 cup chopped green Onion
1 Garlic clove, minced
2 tablespoons chopped red Pepper
Combine all ingredients except red pepper and mix well.
Pour mixture into 1-quart casserole dish or 9-inch pie plate.
Bake at 350 degrees F for 20-25 minutes or until heated through and sprinkle with red peppers
Serve with melba toast or with sliced French bread. Kids can help with measuring, draining/squeezing the moisture out of the spinach and mixing the ingredients together.
Use fat-free Greek yogurt for a lower-fat preparation
For a great workout, all you really need is a small room with a few pieces of the right exercise equipment, the proper setting, and an energizing atmosphere. Eating right and getting plenty of exercise are important to good health. Just like having fresh fruits and vegetables, lean meats and whole grains at your fingertips in the kitchen, an exercise room right under your roof — readily accessible to the whole family — makes getting and staying in shape easier.
Utilizing exercise equipment in your home can be hard on your flooring. The friction from regularly-used or heavy pieces could mar vinyl, tile and wood surfaces or wear down carpet fibers. Most equipment has rubber feet, like that of a spin bike, treadmill and weight bench that can leave marks or black smears after just a few uses. Protect your flooring by covering it with interlocking foam flooring pads or a foam-backed carpet. If you’d prefer, just place a section of carpet or a few linking squares under each machine.
Certain colors are more energizing and motivational than others. If you’re mainly after a place for a high-energy workout, paint zesty reds, yellows and oranges that pack a stimulating punch on the walls. When yoga, tai chi and meditation are the primary focus, color the walls with a shade of crisp aquamarine, soothing lavender or cool green for promoting calmness, serenity and a clear mind.
Equipment and Layout
Plan your workout equipment based on your family’s exercise goals and requirements. If bodybuilding is important, free-weights and a bench can take up more space than a weight bench system with built-in bar weights, which you adjust by moving a pin. If you choose free weights or bar bells, situate the weight bench in the corner with enough room behind for someone to stand and “spot,” or watch over you. Some home gym systems are equipped for leg lifts, pull-ups, curls and stomach crunches, but if they take up too much space, a doorjamb offers a place to wedge a pull-up bar. A yoga mat on the floor might suffice for doing sit-ups and Pilates, and a stability ball is a light, portable tool for working your core. If either weight loss or cardio takes priority, you may have to choose between a treadmill, stepper, elliptical trainer or an exercise bike if you don’t have the square feet for more than one or two pieces. Measure and map the room on paper and add each piece of equipment to scale. Remember that some workout machines have moving parts, and that you’ll need room in between for access.
You don’t want your exercise efforts to be short-lived, so make the workout room as comfortable as possible. Provide plenty of natural light with pale-colored sheers or blinds. A window with a view is even better if you can open it during workouts. Make sure you have sufficient airflow by installing a ceiling fan or plugging in an oscillating, freestanding fan. Use a corner-shelving unit for holding a television and music system, water bottles, fitness magazines and workout videos. Hang mirrors to make the space feel larger, and to check and correct your exercise moves and positions. Put up motivational pictures, instructional posters and a chalkboard for jotting down goals, exercise routines or training circuits, and a diet plan. A well-designed workout room and a change of exercises help to keep boredom from setting in.
How to Meal Plan for Your Family
Dairy Council of California
There are many benefits to meal planning for your family, including healthy eating. By learning how to plan weekly meals and eating meals at home, you can control your portions and avoid eating hidden calories. In addition, family meals eaten at home tend to be less expensive and higher in nutrients.
Planning healthy, balanced family meals for the week can be a time saver for even the busiest people. By shopping for your meals once a week, you can save time, money and gas by making fewer trips to the grocery store or drive-thru. Taking some time to learn how to plan balanced meals for your family will save you time—and help you eat better—in the long run.
1. Get Ideas
When children are involved in the planning process they’ll be more likely to eat what is prepared. Ask your children and other family members what foods they would like to eat during the week. It will also be easier to get help with the meal preparation and clean-up process if their food preferences are considered.
2. Plan by Personality
Do you combine fresh and convenience foods to make the meal faster? Is cooking something you enjoy and don’t mind spending time doing? Do you prefer to cook from scratch or do you rely on frozen and canned foods such as frozen broccoli or, canned tomatoes or beans to make the meal easier to prepare? Take the Food Personality Quiz to determine your cooking style, then get recipe recommendations and personalized shopping lists.
3. Keep Healthy Food On Hand
Adding meal staples to your shopping list makes it easier to create quick meals on busy nights. Make sure your pantry, cupboards, refrigerator and freezer are stocked with healthy foods from all of the food groups like milk, cheese, tomatoes, garlic, onions, apples, bananas, bread, cereal, pasta, rice, tortillas, beans, etc. Remember, the food you have on hand will determine how healthfully you eat so, choose wisely.
4. Shop Once For the Week
Once you’ve made a list of the recipes you’re planning to prepare, including snacks and staples, make a list of all the ingredients that you will need to prepare these meals. Make sure your list includes nutrient-rich foods from all the food groups, then check your pantry and refrigerator to see what you may already have on hand. Make adjustments to your list and take your list to the store.
Chalene Johnson demonstrates some of the basic PiYo moves for you.