Tag Archives: clean eating

Make the Shift

Let’s talk shop…SHIFT SHOP!

Shift Shop is Beachbody’s newest program and it does NOT disappoint!

It is geared for ALL fitness levels.  There are modifications for beginners and there are hard core moves for fitness gurus.

Chris Downing is the newest super trainer for Beachbody and he is genuintely motivating and encouraging.  He lifts you up.  He makes you feel good.  He makes you feel like you CAN.

He pushes you.  He works with you.  He gives you EVERYTHING you need to get RESULTS – fast!

shift

Here is the official blurb:

Using a breakthrough “ramp-up” method, Chris starts you out slow in Week 1 with 25-minute cardio and strength workouts you can really do, and a nutrition plan you can stick with. In Week 2, you push harder with 35-minute workouts, and consume more protein to fuel the burn. But it’s nothing you can’t handle. Finally, in Week 3, you kick your shift into high gear: 45-minute workouts and clean eating.

Can you really get results in 3 weeks?  YES!

This is me…16 days into Round 1!

results

Now…I’ll be honest with you (because you can always get that from me).  I didn’t stick to the meal plan all that well.

I’ve been traveling.  I’ve been staying with my in-laws for the past few weeks BUT I’m not saying I’ve been eating like crap either.  I have been doing my best.  I have been drinking Shakeology daily.  I have been eating clean (the majority of the time).

I think that if I stuck to the meal plan that is prescribed with the exercise program I would have seen even BETTER results in 16 days.

So, with that being said…I am about to start Round 2 on Monday, August 7th along with a whole bunch of other ladies who are ready to get it in gear and MAKE THE SHIFT to a healtheir, more confident version of themselves.

For Round 2, I will be more dilignet about sticking to the meal plan.  (I will still be out of town for the first week, BUT I will do my damndest regardless).

Why am I telling you this?  To hold myself accountable!  It’s one thing to say it in my head but it is a completely different thing to say it out loud….to put it out there on the internet for all to see.

To honor the fact that I am planning to really ramp up my nutrition (along with my fitness) – I wanted to share a few of the recipes that are in the Shift Shop meal plan (These recipes are approved for Week 1):

Egg White Omelette

Egg-White-Omelet-77x350_le7cj6

Egg White Omelet with Mushrooms, Tomato, and Cheddar

Arugla Salad with Chicken and Black Beans

Arugula-Salad-with-Chicken-and-Black-Beans_i6mn77

Arugula Salad with Chicken and Black Beans

Chickpea Curry Chicken

Chickpea-Curry-with-Chicken_gujddu

Chickpea Curry with Chicken

Cloud Bread

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Cloud Bread

 

If YOU would like to join my next accountability group (August 7th) where you can get access to this AMAZING exercise program AND nutrition plan – then find me #thisfitlife on Facebook!

Start at the Beginning

Let’s say you are at the book store.  You’ve got your coffee in one hand and the newest, just released, thriller from the hottest New York Times Best Selling Author in your other hand.

Document

You sit down in a cushioned chair (that has an awful floral pattern on it).  You  put on your reading glasses.  And you turn to….

The middle section?

To the 40th chapter?

To the last page?

NO!  Of course not.

You begin…at the beginning.

the

Everything else in life is no different than this…starting a new career, a new relationship, a new fitness program, a new hobby…no matter what it is….you have to begin at the beginning.

So why is it, then, that after spending, let’s say, a week, exercising religiously and following a meal plan to the exact number of carrots we are allotted per day, we throw in the towel because we aren’t seeing results?  Because the scale hasn’t moved?  Because that dress still doesn’t fit?

Y’all!  It takes TIME.

We are a society of instant gratification.  We (and I am definitely including myself in this “we”) want it NOW.

You can’t expect to start doing a fitness program by doing 100 burpees when you’ve never even done one.  You can’t expect to look good in that bikini after a week of exercise.  You can’t expect to have end results when you are still at the beginning.

Everyone has to start somewhere.  The MOST important thing is that you just START.

If you want to start exercising…than just START.

If you want to eat healthier….than just START.

If you want to switch careers…than just START looking for a new job.

The month of August has just begun.  A new month.  A new  start.  A new chance.

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What will YOU do to START working on your dreams?

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In honor of new beginnings and a new school year already starting in some areas, I wanted to share some tips on how to pack a healthy lunch for your kids!

  1. Skip the juice box!  It has tons of added sugar and unnecessary calories.  Pack milk or water.
  2. Pack a balanced meal.  Include fruits, veggies and protein
  3. Breakfast for lunch is always a hit!  Pack a hard-boiled egg, turkey sausage and a multi-grain waffle with berries.
  4. Make your own lunchables.  Bento boxes are a fun way to pack a variety of foods into your kid’s lunch.  Here’s an example – you can find tons more on Pinterest.

lunch 1

5. Dessert is okay – in moderation!  Give them one cookie instead of a whole package.  Better yet, make your own cookies at home, with your kids, and put one in their lunch – they will be proud of their contribution!

 

 

This is Summer

Summer time can be wonderful.

The word Summer written on a sandy beach, with beach towel, starfish and flip flops (studio shot - warm color and directional light are intentional).  Note: extreme wide angle shot with curvature of field and focus on the word Summer.

The kids are home from school, the sun is shining, the pools are open and there’s plenty of time to do family activities that may not be possible during the busy school year.  There’s time to play together, eat together, vacation together….

But summer time can also be CRAZY!  Did I mention that the kids are home from school?  All the time?  Like every day?

Did I mention there’s plenty of time?  Plenty of time…for them to fight with each other because they are bored.  Plenty of time to get on each other’s nerves…and to get on my nerves because they don’t know what to do with themselves…plenty of time to whine about being bored and plenty of time to drive me to drink wine nightly.

bored

Summer time can be especially crazy for people in the military because it’s PCS season (permanent change of station).  Not only is school over and your routine is shot, but you are having to pack up and move.  Sometimes across the country.  Sometimes to another country – as is the case with our family!

This summer has been especially crazy for us – moving out of our house, our house that we brought our third child home to, a house on a street where the neighbors were absolutely wonderful to living out of suitcases while visiting family for several months as we prepare to move overseas.

moving-day

This life is CRAZY.  Being a military spouse is crazy.  Having little kids ages 5 and under is crazy (and exhausting) BUT…as I played with the kids in the pool this afternoon…as I watched them splashing and laughing…an overwhelming wave of something came over me.  It’s a feeling I’m not really sure how to describe but I found myself thinking – This is what summer is all about.  Just being together.  Playing outside.  Laughing together.

And for those moments that we were in the pool together…for those moments that they were smiling from ear to ear as they took turns jumping to me- I realized – this is summer.  This is what it’s all about.

Hell, this is what LIFE is about- moments of pure joy, of being in the now, of being present with your kids and the people you love…only to be broken by the sounds of the kids bickering over a ball and whining over whose turn it is with said ball.

Life is filled with GOOD things.  Life is filled with BAD things.  But…get this…

The beautiful thing is you get to CHOOSE which things you dwell on.  You get to CHOOSE which things matter in your life.  You get to CHOOSE which things to remember, and which things to discard.

lifeisbeautiful-e1458411303728

CHOOSE wisely, my friends.  You only get to live once.


In honor of summer boredom…I’m going to share some of my favorite, HEALTHY summer treats to make with the kids!

Chunky Monkey Banana Ice Cream

chunky-monkey-banana-ice-cream-vegan-gluten-free-7

http://www.emilieeats.com/chunky-monkey-banana-ice-cream/

Healthier Fruit Pizza

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http://www.layersofhappiness.com/fruit-pizza/

Healthy Pineapple Dole Whip

Healthy-Tropical-Dole-Whip

http://www.chelseasmessyapron.com/healthy-dole-whip-smoothie/

Shame On Me

Shame on me.

Shame…shame…shame on me.

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As I sit here and write this, I’m shaking my head at myself because I know better.  I really do.  And yet…

And yet…

I still had to learn the hard way.  Or, should I say – I had to remind myself the hard way.

Let me explain.

It is easy to get caught up in the hype of new trends-especially diet trends…especially when one of your guilty pleasures is scrolling through Pinterest.  And then there’s Facebook too.  You know what I mean?

And it seems like everyone is posting their before and after pictures and photos of their  food they are eating and it looks delicious and they are posting new recipes and they are talking about this new product they are using and they feel amazing and they have lost all the baby weight and if you just try it you can feel and look that way too.

I’m talking about ketones and the Keto diet.  (Google it if you aren’t sure what I am talking about)

Now, before I go any further, I would just like to say that I am not, in anyway, bashing these products, the people who take them or sell them.  That’s not my intention at all.  They seem to really work for some people.  Some people seem to be getting great results and that is awesome!

I am just sharing my experience, what I’ve learned and how it affected ME.

So…I decided to give it a go (even though my husband told me not to.  I rarely listen to him the first time around).

I was so excited when the ketone supplements came in the mail!  I ripped open the package and immediately made myself a ketone drink.

I was so ready to feel the surge of energy and the mental clarity that so many raved about.  I was ready to lose the last 10 lbs of baby weight that just seems to be hanging on no matter what I do.

BUT guess what?  I ended up feeling like crap.  Like serious crap.  I was nauseous, couldn’t think straight, had a pounding headache and was completely exhausted.  I was so exhausted that I sat my kid in front of the TV (which I hardly ever do) and took a nap because I just couldn’t function.

My friend said I was  probably just dehydrated since ketones are a diuretic.

“Okay,” I thought.  “I’ll try again.  Maybe I need to drink more water.  Maybe I need some salt.  Maybe it’s just my body adjusting to this new stuff.”

Day 2 – I still felt like absolute sh*t.  My brain was all foggy.  I had no energy.  It was hard to eat because I was nauseous.  It was SO hard to take care of my kids.  I thought – I probably shouldn’t even be driving them around right now.

My friend gave me some more suggestions about what I needed to do while I adjusted… but I just couldn’t. I didn’t make it to Day 3.   I couldn’t go another day feeling like that.

And just like that – I learned my lesson.  AGAIN.  Because I already knew better.

skip

Yes, I am a BeachBody coach.  Yes, I talk about eating clean and healthy and drinking Shakeology and exercising.  Yes, I tried Ketones because I thought they could give me an extra boost.

BUT guess what???  There are NO quick fixes!  There is NOTHING out there that can do what healthy eating and exercise can do.

This is my third kid.  It will take me longer to lose the rest of the weight.  It will take me longer to get my body back.

I have to be patient.  I have to be KIND to myself.  I have to REMEMBER that eventually, it will come – the results I want…the results that I have been working hard for…they WILL come.

 

The Best of the Ultimate Reset

I am on Day 21(of 21) of the Ultimate Reset!  Do you know what that means???  After tonight, I’m DONE!!!

I can’t WAIT to share my results with you!!  (Stay tuned)

ULTIMATE-RESET

I did have to do some things differently since I’m currently breastfeeding, though.  The first week I was following the plan exactly as prescribed but my milk supply started to suffer and we can’t have that!  I did have to add a few more snacks than what the meal plan allows and I had to add in some extra protein.

However, with that being said, I found some recipes that I REALLY liked and will continue to make!!  And because they were so yummy, I wanted to share them with you!!

Yes, the Ultimate Reset takes a good amount of planning, meal prepping and mental effort BUT I will say that all of the recipes in the meal plan guide are VERY simple to make!

Each recipe below can be a main meal or a side dish.  (During the Ultimate Reset these are the main meal).  Each recipe serves 1 so adjust accordingly!

Microgreen Salad

microgreen salad
3 cups baby salad greens
1/4 medium carrot, shredded
1/2 medium cucumber, chopped
1/2 medium red bell pepper, sliced
1/4 cup sprouts (like radish, alfalfa, or broccoli)
1/2 tomato, chopped
1/4 cup chopped jicama
1 Tbsp fresh chopped cilantro (optional)

Add 1/4 cup to a 1/3 cup Toasted Pumpkin Seeds to the salad.

Add 2 Tbsp of dressing of your choice.  (During the Ultimate Reset I made my own from the dressing choices in the meal plan guide)

Combine everything together in a large bowl and toss gently to blend!  ENJOY!

*This salad is GREAT for lunch!

*Meal Prep Tip:  Quadruple this recipe, chop everything up, divide it evenly into meal prep containers and eat it throughout the week!

Kabocha Squash with Garlic-Tahini Sauce

Kabocha

  1.  Kabocha squash, seeds removed
  2. 2 Tbsp. sesame tahini
  3. 1 Tsp. miso paste
  4. 1/4 Tsp. finely chopped garlic
  5. 1 Tsp. extra virgin olive oil
  6. Preheat oven to 400 degrees.
  7. Place squash on baking sheet lined with foil.   Bake for 30 minutes or until tender.
  8. Mix together tahini, miso, garlic, and oil
  9. Cut the squash into fourths, pour the sauce on top and ENJOY!

*1/4 of the squash is 1 serving.  This is very filling (surprisingly) because of the Tahini sauce

Pinto Beans and Rice

pinto

1 cup cooked brown rice
1/2 cup canned pinto beans (with liquid)
1 teaspoon smoked paprika
1/8 tsp. cumin
1/4 tsp coriander
1 tsp. extra virgin olive oil
1 tsp. Bragg liquid aminos
Himalayan salt to taste

Directions:
Heat beans gently in saucepan over medium high heat until simmering.  Drain and return to pan.   Add oil, spices, aminos, and salt.  Stir well.  Gently fold cooked rice into beans.

*This would make a great side for tacos, enchiladas, or other Mexican dishes

*I ate a 1/2 serving of this with a Microgreen Salad and that is by far, one of my FAVORITE meals on the reset!

Roasted Root Medley

roasted

1/4 medium yam, washed, peeled & cut into 1 inch chunks

1/2 large carrot, washed & cut into 1 inch chunks

1/2 large beet, washed & cut into 1 inch chunks

1/4 yellow onion, peeled & cut into large wedges

2 tsp. extra virgin olive oil

Himalayan salt (to taste)

Directions

Preheat oven to 400 degrees. In a bowl, toss all ingredients together. Spread on a cookie sheet and bake for 40-50 minutes or until tender, turning once or twice to preventing burning.

*This is a great side for steak or chicken!

I hope you enjoy these recipes as much as I did!  Share this blog with others, make the recipes, share the food with others and leave comments because I love to hear from you!