If you know me, you know I love my portion container system. It's so easy for me to use, and I always hit my goals when I use them. I know that not everyone is in a place to begin a workout program and an eating plan at the same time. These containers work so well because they give you the right balance of macronutients for each program to help you lose weight and build lean muscle.
Some people may be in a place where a fitness program isn't even possible, because of injury or illness, or are wrestling with the idea of where they should start: food or fitness. Or perhaps you are an emotional eater that is struggling with using food as a comfort and you just want to create a healthier relationship with food.
Beachbody just launched a new NUTRITION ONLY program called 2b Mindset. You haven't seen me post much on it because before I began sharing, I wanted to know more. Just the other day I was talking about it with a girlfriend and still on the fence, because I just didn't have enough information yet. But when it released yesterday, I read everything I could find about it. And you know what? I CHANGED MY MIND! And after polling my followers, it appears many of you are interested in a nutrition only type program and group.
This can and will be a game changer for so many people. This program is designed to change your mindset and how you view your relationship with food, even teaching you how to approach social situations where food is the center piece.
So now it's time to find out who is interested and wants work solely on their relationship with food. No fitness program required. And while it's nutrient dense and a great add-on, you aren't even required to purchase Shakeology.
Is this an area where you need guidance? Let's talk! This could be the perfect first step to a healthier life for you.
Leah Coleman, CPT
It's that time of year again. Everyone is buying new school supplies, backpacks, and lunchboxes. And now you have to think about packing lunch everyday (assuming your child brings theirs!).
Here are some tips on keeping lunch packing stress free.
When it comes to beverages, I like to keep it simple and send a thermos of water. It doesn't go bad if it's left out and it can easily be refilled.
What tips do you have to make packing lunch easier?
I'm a little late to write up a post about my results, but I've shared them many times on my Instagram account.
I cannot say enough good things about PiYo! This program is 60 days long and low impact. It's a combination of Pilates and yoga and the instructor is Chalene Johnson (some may know her from Turbo Jam and Chalean Extreme). You should follow the included workout calendar for best results as this makes sure you aren't over working the same muscles, and builds on the skills you learn but introducing more difficult workouts.
I chose this program because I knew I needed to work on my core and posture. However I surprised to find that not only more core was stronger, but so were my shoulders and arms and even my lower body. I really didn't expect much from a low impact program that uses no equipment (but a yoga mat), but I am so pleased with my results! It helped so much with my core and posture, and this helped flatten my "mom pooch." ;-)
I followed the included calendar and drank Shakeology for breakfast every morning.
If you are a beginner to fitness, this would be an excellent program for you. The low impact is a great way to introduce yourself to a daily fitness routine and the fact that you only need the program and a yoga mat means you don't have to spend a lot in the way of equipment. If you find what Chalene is doing to be too difficult or too easy, follow the modifier or watch for her to give you ways to make poses and moves more difficult.
There are multiple ways to get access to this program. You can own a physical copy of the DVDs by clicking here. To stream PiYo anywhere you have internet access through Beachbody on Demand, click here. When you choose All-Access Beachbody on Demand, you can stream not only PiYo, but ANY of the other Beachbody programs for just $99 a year.
I followed up PiYo with Core de Force (also available with All-Access) to add more core strength. If you have any interest in an MMA style workout, check out my March Group that uses Core de Force starting soon!
If you are new to fitness and an exercise routine, weights can be intimidating. But they shouldn't be. There are so many great benefits to strength training that outweigh the intimidation of starting. For instance, building muscle will help increase your metabolism! If you are eating well and building muscle, you could lose more weight than just cardio alone. Building muscle also helps increase bone density, something we naturally lose as we age. And girls, if you are worried about lifting weight and becoming big and bulky, don't worry. In order for that to happen, you would have to be very intentional about your diet, supplements, and amount of weight lifted. By lifting weights and eating well, you should build muscle that is lean and not bulky.
Now that you know some of the benefits of weight training (and that you won't look like a body builder) you may wonder where to start. If you belong to a gym, they will typically give you a tour of all the machines and equipment and make sure you know how to use it correctly. Some even offer a free session with a personal trainer (take it!).
If you can afford it, meet with a personal trainer so they can build a program that will help you reach the results you want. They will teach you the exercises to do, and adjust accordingly when you they workouts get too easy or boring for you.
If a personal trainer is not in the budget, check out the group fitness classes. This is where I found my love for strength training! These classes will likely be free with your gym membership, so get your money's worth and use them! When you go for the first time, introduce yourself to the instructor and let them know you are new to the class and need help getting set up. A good instructor will help set you up with the right amount of weight and watch your during the class to adjust your form if necessary (not to embarrass you, but to make sure you don't injure yourself).
If you are not ready to strength train in a gym setting, consider doing it in your own home. Try Beachbody on Demand and find a trainer and program you like, and build your confidence at home. If you don't have weights at home, looks for a program that uses your body weight instead of hand weights (like PiYo or Focus T25). Once you build your confidence at home, you may be ready to join a class at the gym or use their equipment without guidance.
If you are ready to get started with a program that builds muscle and incorporates cardio that you can do in your own home, but also want the accountability you'd get from a group, check out the Fight Like a Girl Challenge Group that starts in March. We will be doing Core de Force as a group, and this program uses no weights - just your body weight! All you need is the program.
I hope you give strength training a try, no matter which direction you go.
I'm a Type A personality. I like things a specific way: organized, clean, planned. However, life isn't always like that. With kids its messy, chaotic, dramatic, and full of unexpected surprises. Pretty much the opposite of everything that makes me sane.
When I was reading The Magnolia Story, there was a paragraph that jumped out to me. Joanna Gaines said, "I realized that my determination to make things perfect meant I was chasing an empty obsession all day long. Nothing was ever going to be perfect the way I had envisioned it in the past. Did I want to keep spending my energy on that effort, or did I want to step out of the obsession and to enjoy my kids, maybe allowing myself to get messy right along with them in the process?"
This is me. I try all day long to come behind my boys and clean up. When they ask me to play, I must tell them to wait, I should finish wiping this down. Or I will be there after I clean up all the blankets y'all got out. How much am I missing because of my obsession to get everything clean.
I feel I should pause here and say, I'm not perfect. Want to know where I don't obsess? Over windows and dusting. Those always get done very last. I've made those two chores money earning opportunities for my oldest.
So this new year, I'm trying to obsess less about a tidy house and enjoy the mess a little more. Now, let's not get carried away. I won't be leaving all my household chores behind and undone. I've started setting a timer each day for 30 minutes. Whatever I can get done and cleaned in those 30 minutes I do. When the timer goes off, I stop. I can take care of the rest tomorrow. The only exceptions are cleaning up after meals and my once daily vacuum of carpet, because dog hair. =P
And FYI, I get so much done in those 30 minutes, because I know I don’t have the time to fool around and jump from chore to chore. It’s like an old friend called and said they were stopping by in 30 minutes. Don’t tell me you wouldn’t get to speed cleaning your house if that happened. I wouldn’t believe it.
Do you have any obsessive areas of your life that cut into precious time with your family or kids? Is there a way to back off those obsessions? Maybe try setting a timer like I’m doing.
This year I'm taking a real look at what I put in my Halloween goodie bowl. In years past I didn't care much. It was whatever was cheapest. I'm still going to try and stick to a budget, but fill my bowl with things that aren't all sweet, and when they are, are a little cleaner. Here my ideas for this year.
There is no telling how much candy your kids will come home with. So what are some ways to handle it. First, I'd allow them to eat 2 or 3 pieces of the candy they collected, then put it away. Life is about balance! What about the remaining candy?
Whatever you decide to do, don't make food or treats a bad thing. Use this holiday to teach your children about making good choices and enjoying a treat in moderation.
What do you put in your Trick-or-Treat bowl?
Have a happy Halloween!
One of my husband's favorite meals are meatballs. I love this recipe and we never eat all of these unless we have company. So, I freeze the leftovers in small batches so we can make a quick and easy lunch easily.
Preheat the oven to 375.
Mix the ground turkey with the bread crumbs, parmesan cheese, eggs, milk, and salt. Form meat balls (about 28). I use a cookie scoop to get uniform size meatballs. Pan fry them to brown them (they will finish cooking in the oven).
Pour some sauce in the bottom of a dutch oven. Lay the meatballs in a single layer and then cover with more sauce. Bake covered for 30 minutes.
Use them to make meatball sandwiches, put them on pasta, or eat them alone.
*Since tomatoes are on the dirty dozen list, look for organic sauce or crushed tomatoes.
Taco Tuesday has never been so easy. Toss this into the crockpot before you start the day and you are all set come dinnertime.
To avoid MSG and other additives, try this simple homemade taco seasoning.
We love breakfast in this house. We eat it for any meal and this recipe gets made all the time. I even have the 21 Day Fix equivalents for you!
In a bowl combine the eggs, butter, garlic, paprika, thyme, oregano, salt, and pepper. Add in the shredded cheese and diced ham. Stir to combine. Add the shredded potatoes last and stir until everything is mixed well.
Spray your waffle iron with non-stick spray (I like avocado oil spray!) and scoop the mixture into the waffle iron. Cook until brown and crispy on the outside.
This is also delicious with diced avocado on top after it is out of the waffle iron. However, the avocado is not figured into the 21 Day Fix calculation below.
21 Day Fix Containers
1.5 tsp oil
We used to buy those packages of red beans and rice as an easy meatless meal. Delicious, but loaded with sodium and MSG they definitely weren't a healthy choice. Here's a homemade version to try. The rice and beans don't cook in the same pot which I thought was strange at first, but I was able to freeze the leftover red beans to use at a later date! All I had to do was make some fresh brown rice and I had a healthy meal ready to go in no time!
Mash one can of beans (to thicken the mixture). Add the mashed beans, remaining can of beans, tomatoes, broth, and spices to the dutch oven,.
Bring to a boil. Reduce heat, and simmer, covered, for 30 minutes or until the mixture is hot and slightly thickened.
Serve over brown rice.
21 Day Fix Containers
Divide into 8 servings and serve each over 1 yellow container of brown rice
1 tsp oil
*Recipe from 28 Day of Clean Eating - a great book to check out if you are new to eating clean and looking for recipes and guidance.