Never give up what you have worked so hard for. Keeping going and I promise you, you will see progress

 

Never give up the fight. The hardest thing for us to do sometimes is to keep going. When we don't see any progress or feel like it is taking to long we quit before we finish. The road to success is never easy. There are speed bumps along the way. If we all gave up in life we all will be unsuccessful struggling everyday. Don't give up all the hard work and energy you gave. Keep going and push forward. If you give up then you will have to start over. Don't give up, keep going.

Even if you are not there yet, you are closer than you were yesterday.

My goal is to be 125 pounds. I am 5'2 so I feel like 125 pounds will be a best fit for me and even if I do not reach there as long as I am healthy and toned I will be ok.
Every day is hard. Working out can be really hard. But you never want to give up or quit because you will have to restart. Not just restart but it puts you further away from reaching your goals, your full potential.
Yesterday was not easy.Tomorrow will be harder than yesterday. You may not be there yet but you will get there. All it takes is determination and perseverance.
Always remember that even if you are not there yet you will be.  You are a step closer to reaching your goals. Never give up. Keep going!!!!

Spicy Peach Glaze( found this on food network looks so good)

Saw this on food network and it looks more than yummy

 

Ingredients
Spicy Peach Glaze:

2 cups peach preserves or jam
1 tablespoon finely chopped garlic3 tablespoons olive oil
2 tablespoons soy sauce
1 tablespoon Dijon mustard
1 small jalapeno, finely chopped
Salt and freshly ground pepper
8 Frenched" chicken breasts
4 ripe peaches, cut in half and pitted

Directions

Combine Spicy Peach Glaze ingredients in a medium bowl and season with salt and pepper to taste. Reserve 1/2 cup.

Preheat grill. Brush the chicken with olive oil and season with salt and pepper to taste. Place skin-side down and cook for 6 to 7 minutes, until golden brown. Turn over and continue cooking for 5 to 6 minutes. Brush both sides with the peach glaze and continue cooking an additional 4 to 5 minutes.

Place peach halves, cut side down on the grill and grill for 2 minutes. Turn over and brush with the reserved 1/2 cup of peach glaze, grill for 3 to 4 more minutes until peaches are soft.

Per Serving: Calories: 415 ;Total Fat: 7 grams; Saturated Fat: 1 gram; Protein: 28 grams; Total carbohydrates: 61 grams; Sugar: 55 grams; Fiber: 1 gram; Cholesterol: 68 milligrams; Sodium: 255 milligrams

Read more at: http://www.foodnetwork.com/recipes/bobby-flay/grilled-chicken-breasts-with-spicy-peach-glaze-recipe/index.html?oc=linkback

Sweet and savory Zucchini cakes

I’m always trying to figure out what to do with zucchinis. In a few short months every person I know will be offering me baskets of them and so I figure this year I’ll start experimenting early so when the time comes I can graciously refuse them and tell people what they can do with them.

Today when I first entered a new Indian Market that has opened near me I discovered how embarrassingly deficient I am in the knowledge of Indian cookery. After speaking to the owner and asking for help in explaining some of the spices, she kindly walked with me down the spice aisle for a mini-lesson. I became interested in the anardana powder which is ground dried pomegranate seeds. The seeds can be purchased to grind at home, but I was in no mood to grind seeds today so I bought the powder. The flavor of anardana powder is sweet and sour, and used in most everything from breads, desserts, vegetables and meats. Before I left the store I bought fresh mint, and cilantro, (two herbs I am more than aware of.) I drove home thinking of those two zukes on my kitchen counter and what I was going to do with them and here is what I came up with.
Zucchini & Dried Cranberry Cakes
Two large zucchini
½ cup dried cranberries
1 egg
½ flour
1 teaspoon brown sugar
1 teaspoons anardana powder (ground pomegranate seeds)
½ teaspoon curry powder
½ teaspoon chili powder
½ teaspoon salt
A small bunch of mint leaves (about 7 to eight) roughly chopped not minced
Small bunch of cilantro roughly chopped not minced
Oil for frying
Rehydrate cranberries in hot water, and chop, do not mince. Cut the zucchinis in half and take out the seeds with a spoon and then grate. Add the eggs and mix well. Then add the rest of the ingredients except flour, make sure all is mixed thoroughly. Then add the flour and mix until everything is well incorporated.
Put enough oil to cover the bottom of a wide skillet (you are not deep frying these) and heat the oil. When the oil is ready drop scoops (about two tablespoons) of the mixture in the hot oil, when you see the sides starting to brown turn them carefully with a fork.
These cakes are sweet, fresh and savory, you do not need a dipping sauce.

Commit yourself, and you will see results

One of the things most people seem to have problems with is commitment. Commitment with a whole lot but we are talking about working out today.
Committing to a workout program is hard for some people. They want to see results fast and quick and if they do not see results they quit. If they weigh themselves and see the numbers still the same they quit or think the program does not work.
Everything needs time. It takes 4 weeks for your body to start changing, eight for you to see results and twelve for society to see changes. Just a guess it can be quicker than what I am estimating but most times that is how it is.
Pick a program and commit yourself to it. If it is ninety days, then you stick to it for that ninety. However long the program may be you stick to it and give it your all. Follow the meal plans and push play everyday. Take one day of the week to rest.
Until you do not learn how to commit yourself then there is no way you will succeed. In order to succeed or persevere in ife you have to be willing to commit yourself and never quit or stop going.

Insanity Asylum update

I so far have completed almost five weeks of the insanity asylum.  One more week and a day to go before I am officially done with insanity asylum volume 1. I do have volume two which I am looking to do but right now I am so focused on doing T25. I really want to do T25. Guess we will see which one I will be doing. Will let you guys know.
Wow!! It has been a journey and a whole new experience. Like Shaun T always says it never gets easier. It does not get easy with insanity or with  insanity asylum. It is still very much intense for me. It is one of those things where you wake up and go I don't want to work out today because it is so intense but you still go ahead and do it anyway because you are that addicted to working out. That is me for sure. I love working out. When you are stressed, frustrated, angry or anything working out is the way to go. Perfect solution instead of using drugs or letting people get to you.
The asylum has been a great journey. Like I said it never got any easier for me. Everyday was a battle that I had to fight to get through it. I love insanity asylum: strength. This is the one that involves weights. Although it is difficult that is what I love about it. It makes me push. Don't get me wrong now all the workouts make it push but this one makes me push extra hard to beat my numbers.
 But that is all I have to say so far about the asylum. I love it and it makes me want to go harder each day. These workouts are designed to help you lose alot of weight in a short amount of days so this is why you have to  push and do your best or else you will see no results.

Lunch recipes

1. Turkey Pita (256 calories)
4 oz. skinless roasted turkey breast, sliced or diced.
61/2 inch whole wheat pita, opened
1Tbsp hummus
Diced tomatoes and cucumbers
 Stuff ingredients in the Pita and ejoy.

2. BBQ Chicken and Vegetables (240 calories)
1/2 grilled and skinless chicken breast
1/2 cup cooked brown rice
1 Tbsp barbecue sauce
6 spears asparagus, steamed or roasted.

3. Healthy Burger (189 calories)
1 veggie, lean chicken,or turkey patty
1 reduced calorie whole wheat or whole grain bun
Add lettuce, mustard, and alfalfa sprouts
1 dill pickle spear
1 Tbsp ketchup and mustard to taste

4. Grilled Veggie Sandwich (267 calories plus leaves and dressing)
1 small (demi) baguette (about 3 to 4 inches), halved lengthwise
1 grilled baby egg plant, sliced
3 slices grilled zucchini
1 cup shredded radicchio
2 slices avocado
2 Tbsp light italian dressing, to brush onto bread slices
1 dill pickle spear

5. Shrimp salad (202 calories)
3 oz boiled shrimp
1 cup shredded lettuce
1 cup baby spinach
2 Tbsp fat free lime basil vingrette
1/2 cup hearts of palm sliced
1/3 cup artichoke hearts, not marinates
1 slice of an avocado

6. Big salad (167 calories)
3 oz light tuna packed in water
1 cup shredded lettuce
1 cup baby spinach
Mushrooms, carrots, onion, and tomatoes sliced.
2Tbsp light Italian dressing

7. Soup and Half Sandwich (195 calories) 
1 cup Manhattan clam chowder or tomato based soup
1 slice reduce calorie whole grain bread.
2 slices of deli sliced oven roasted turkey breast
Mustard, lettuce and tomato

8. Stuffed Tomatoes (157 calories)
1 large tomato
3 oz tuna (packed in water) chicken or salmon
2 Tbsp celery diced
1 Tbsp onion minced
2 Tbsp green olives chopped

To prepare: Cut off the top of the tomato and scoop out the flesh. In a bowl combine the other ingredients. Spoon tuna, chicken or salmon mixture into the tomato. 

Breakfast tasty meals

1. Cereal & Berries (261 calories) 
1 cup low-fat, high fiber cereal
1/2 cup skim, soy, or rice milk
1/2 cup sliced strawberries

2. Protein Scramble (314 calories)
1 lean turkey sausage link, sliced
1 egg and 3 egg whites
1/2 cup diced onion, tomato and bell pepper

3. Poached Egg Toast (246 calories)
2 poached eggs, preferably high omega 3 eggs
1 slice whole grain bread
1 Tbsp light butter or no trans fat margarine
1 tsp low sugar preserves

4. Eggs Ranchero (270 calories)
4 egg whites or 1 egg plus 3 egg whites
1/4 cup fat free refried beans
1 oz salsa to taste
6-inch multi grain flour tortilla
chopped onions and bell peppers to taste

5. Cottage cheese (249 calories)
1 cup low fat cottage cheese
 1/2 cup blueberries
Top with 2 Tbsp granola , All Bran, flaxseed, or nuts for added crunchy texture

6. Bacon and egg Sandwich (191calories)
2 slices extra lean turkey bacon
2 slices reduced calorie whole grain bread
2 thick slices of tomato
3 scrambled egg whites

7. Cheese (240 calories)
2 slices of reduced calorie whole grain bread
3 slices of low fat cheese
You can grill it up.

8. Nutty Oatmeal (238 calories)
1 cup cooked steel cut oats, measure after cooking, cook with water
2 Tbsp raisins
2 Tbsp chopped nuts
cinnamon for taste

9. Chocolate Peanut Butter Shake (300 calories)
1 scoop chocolate whey protein powder
2 Tbsp all natural peanut butter
2 to 6 cups cold water
Ice

Join my challenge group .

Hey guys I will be hosting a challenge group for both male and female starting on July 1, 2013. My challenge groups are usually 30/60/90 days long and it is a place where you can come and get support. It is a closed online support group that I'm going to provide you with my sample meals, my recipes and my tips. We're all going to be working out together, we're going to replace one meal a day with shakeology. I will teach you how to make this lifestyle change and not just a crash diet. I'm going to teach you how to deal with your cravings for food, how to deal with emotional eating, how to plan your weeks, how to handle traveling and eating, and how to make this work with your busy lifestyle.

Let us all lose weight, get toned, build muscles and learn how to live a healthy lifestyle together.  Come join me in this challenge and get amazing results. If this is something you are interested in feel free to contact me at kutekacy@live.com or if you are in just go ahead and check out this link.

I will be happy to answer any questions you have.

http://www.teambeachbody.com/connect/beachbody-challenge?referringRepId=251604

This is what a challenge is for me, getting fit. Let me help you transform your life.

 

Shakeology! Why you wan it

http://myshakeology.com/esuite/home/kacyleonce 
What to Expect.                                           
Shakeology was and still is a huge contributor to my weight loss journey. I don't think I would have gotten to this point in two months without the help of shakeology. Everyday I drink it I can

Shakeology is my favourite meal of the day. It is a meal replacement that keeps you full for hours with lots of nutrition.
 Shakeology can absolutely change your health with ease. But for this to happen there is something you have to do: Drink it everyday. Luckily you will want to.Shakeology tastes delectable as it gives your body an unbelievably substantial dose of nutrition. In fact you will be amazed at how you feel.

Shakeology can help you:
Lose Weight. By replacing one meal a day with shakeology you can be sure to lose some some weight.
Improve your digestion and regularity
Reduce junk food cravings-Drink it in the morning to enjoy this benefit all day long.
Increase your energy and stamina.

Top 5 Benefits of drinking Shakeology Daily.. Every Single Day

1. Curb Cravings! Cravings for unhealthy food will eventually disappear-and be replaced by cravings for healthy choices.

2.  Save time! Replace one meal a day with shakeology and tha's one less meal to plan. Whip up your shake and go.

3. Save money. Shakeology costs less than most lunches or dinners-even fast food options-and packs a huge punch of nutrition in every sip.

4. Save even more money. As shakeology improves your digestion, boosts your energy and keeps you lean, you're bound to have fewer medical bills. 

5. keep the weight off. tudies show that people who eat breakfast everyday are less likely to regain the weight. Further a protein rich breakfast  like shakeology helps you feel full and reduces the tendency to snack throughout the day

  
Not everyone loves eating vegetables so why not trade in your vegetables with one glass of shakeology a day. A tasty healthy drink packed with plenty of nutrition.

Why not have a glass of shakeology a day, instead of fast food. Lose weight with shakeology or gain weight with mac donalds or any fast food place. You choose!!

 I'd rather drink shakeology than take a whole lot of pills.









 Lose weight, look and fell good while doing it.

 

How Shakeology works

• Ingredients derived from whole-food sources deliver the daily vitamins, minerals, and other nutrients your body needs to curb cravings, allowing it to shed stored fat.
• More than 20 different antioxidants and phytonutrients help reduce free radical damage that can lead to heart disease, heart attacks, high blood pressure, and stroke.
• Fiber, prebiotics, and digestive enzymes help your body gently eliminate toxins more efficiently and promote better absorption of nutrients.*

What's in Shakeology

• Protein and essential amino acids help build muscles and reduce food cravings.
• Prebiotics and digestive enzymes aid in improving digestion, regularity, and nutrient absorption.
• Antioxidants and phytonutrients help counteract free radical damage that can lead to degenerative diseases.
• A daily dose of vitamins and minerals provides your body what it needs to function for optimal health.

Choose how to purchase Shakeology

• The Shakeology Convenience Pack contains 24 single-serving packets you can take anywhere.
• Choose the 30-day supply in a bag to keep in your kitchen.

FREE gifts when you sign up for Home Direct, the monthly autoship program

• FREE standard shipping every month^†
• Online access to 2 FREE workouts

heavy intense or excessive workouts causes irregular periods

Periods are something all of us women go through on a monthly basis in order  for ovulation to happen. It is most often talked about that if you don't get your period then it could possibly mean that you are not ovulating. In order to get pregnant or have a baby we need ovulation to transpire.

Recently I have noticed that my periods are really irregular. I honestly thought that irregular periods were absent periods. Maybe in a year have three periods only. Before I had my daughter, I never really worked out at all. It was not a part of my daily routine or something I cared much about. I was not into health back then like I have been the last past year.
But it really started to become a concern of mine when I realized how weird it is, if you know what I mean. I am never able to calculate or say on what day or what week it will arrive. Most women know exactly when their periods are coming and what days they ovulate on and I could not tell you mine to save my life because it is just so unpredictable.

But what I have learned, is that when you are working out heavily, excessively or more than once in a day it can interfere with your cycle and ovulation.

In simple terms I do want another baby. I have been trying for a year now to have another baby and it has not been happening. I do want that sexy flat stomach but I also want to have more kids. Even if it means working out the rest of my life after I have kids to get my tummy completely flat that is ok because so many women are not privileged  to have kids and some of us do, and I want to increase on my little family. But I started thinking maybe I am not ovulating or maybe I can't have any more kids. During all this time I kept working out. Sometimes I did work out twice a day. But now I am realizing it is to much for the body. We have to give our body some resting time and time to burn those calories. Yes I did lose a chunk of weight but I need to let my body rest. Maybe cut out two  days of working out during the week. Working out does interfere with our periods. This is why it is said that if athletic women want to have kids it is important for them to scale back on their trainings a bit.
Scaling back is not always bad.

 So if you are trying to get pregnant while working out intensely it is time to scale back a little. And if you have tried for a couple of months and still no  results go talk to your doctor and see if everything ok. Working out is great but the body needs to rest as well.
It is never to late to get this body no matter how many kids you have. It is possible if you trust and believe. Scale back and let your body rest. Too much is alot sometimes.

healthy 80-200 calories snacks

80-100 calories snacks 

1. 2 oz. sliced deli turkey wrapped around cucumber spears.

2. 2 oz. water packed tuna served with 1/2 sliced plum tomato.

3. 8-10 raw, unsalted almonds or 8 walnut halves

4. A protein shake composed of 1 scoop of protein powder blended in a blender with 1/2 cup water and a handful of ice.

5. 2 oz. sliced grilled chicken breast served with celery and red pepper sticks

6. 1 hard boiled egg, mashed and scooped onto a romaine lettuce leaf; roll it up and enjoy

7. 8-10 raw unsalted cashews

8. Vegetable egg drop soup: in a small sauce pan over medium heat, add 1 cup of steamed broccoli and 2 raw whisked egg whites to 1 cup of hot low sodium   chicken broth; simmer 4-5 minutes.

9. Mini chef salad: mixed green salad topped with 1 oz. of lean ham and 2 oz. of turkey breast

10. 3 oz. boiled shrimp with 1 TBsp sugar free cocktail sauce

11. 1/4 small avocado

12. 1 TBsp nut butter 

13. 1 oz beef jerky


125-150 Calories 

1. 4 oz. sliced deli turkey wrapped around cucumber spears, and dipped into 1 TBsp light vinaigrette dressing

2.  3 oz. water packed tuna mashed up with 1 TBsp light mayonnaise served with a slice f plum tomato.

3.  12-15 raw unsalted almonds, 12 walnut halves or 12 raw unsalted cashews. 

4. A protein shake composed of 1 scoop of shakeology or other protein powder blended in a blender with 1/2 cup rice milk or almond milk and a handful of ice.

5. 3 oz. sliced grilled chicken served with celery spears, red pepper sticks and 4 black olives.

6. 1 hard boiled egg mashed up with 1 Tbsp light mayonnaise; scoop onto romaine lettuce leaf, roll it up and enjoy.

7. Vegetable egg drop soup:  in a small saucepan over medium high heat, add one cup steamed broccoli, and 1 raw egg to 1 cup oh hot low sodium chicken broth; simmer for 4-5 minutes.

8. Mini chef salad: mixed green salad topped with 2 oz. of turkey breast.

9. 4 oz. boiled shrimp with 1 Tbsp sugar free cocktail sauce

10. 1/2 small avocado

200 Calories 
Sweet
1. cake (165 calories). 1 small slice of angel food cake. 2 Tbsp Hershey's light chocolate syrup 

2. Fruit and yogurt (170 calories). 8 oz. light yogurt and 1 small apple.

3. Celery&Peanut butter (199 calories). 1/2 cup celery strips, 2 Tbsp all natural peanut butter or almond butter.

4. chocolate protein bar (180 calories). high fiber, low sugar. 

Savory 
1. 20 almonds or 5 to 6 walnuts (180 calories).  
2. Salsa (122 calories). 3 oz. salsa, 1 cup sliced cucumber, pepper, carrot and jicama, raw and 1 slice of avocado, diced.
 
3. Apple and Peanut butter (180 calories). 1 small apple, 1 Tbsp peanut butter

4. Protein boost (145 calories). 2 to 3 oz sliced turkey breast, 1 slice whole grain bread, mustard to taste.

5. 4 oz. of turkey or chicken breast (150 calories). 1 Tbsp mustard

Healthy 100 calorie snacks

yummy but clean 100 Calorie Snacks

 1. Small apple with 1 tsp. almond butter

2. 10 raw unsalted almonds or cashews or 8 walnuts halves

3. Celery stalk filled with 1 TBSP almond or other nut butter

4. Egg white wrap: egg white salad made from 3 egg whites and 1 TBsp. light mayonnaise, piled and wrapped into a large romaine lettuce leaf

5. 1/2 Cup of sliced strawberries or blueberries in 1/2 cup of almond or rice milk.

6. Mini protein shake:1/2 scoop protein powder, 1/2 cup rice milk or almond milk, ice cubes. Blend     until thick and creamy.

7. 3 oz. lean slice roast beef wrapped around cucumber spears.

8. 1/3 cup guacamole with red pepper strips.

9. 1 cup low sodium vegetable soup.
10. 1/2 of a large grapefruit and 2 oz. grilled chicken breast.

11. bean salad made of 1/4 cup black beans,1/4 cup corn, and 4 sliced cherry tomatoes, seasoned with fresh lemon juice.

12. 1/2 of a light-style whole grain English muffin with 1 TBsp natural strawberry preserves.

13. 4 oz. chicken or turkey breast.

14. 1 extra large hard boiled egg.

15. 1/2 shakeology smoothie: 1 scoop, ice, 1/2 cup almond milk. whip in blender.

16. 1 slice of light-style whole wheat bread with 2 oz. sliced turkey breast

17. 1/2 cup plain nonfat greek yogurt or any non fat yogurt with 1/2 cup berries.

18. 1/2 cup high-fiber, low sugar breakfast cereal with 1/2 cup rice or almond milk.

19. 1 oz. dark chocolate.

20. 1 oatmeal cookie

21. 1 cup low fat frozen yogurt or low fat ice cream.

22. 1 cup plain nonfat greek yogurt.
 23. 1/2 protein bar.

24. 1/2 cantaloupe

25. 1/2 cup low fat cottage cheese

26. 4 mini rice cakes

27. Fudgesicle

28. 1 cup unsweetened applesauce

29. 6 to 8 oz. non fat yougurt

30. Medium banana

31. 1 cup grapes

32. 1 cup strawberries

33. 1 cup watermelon

34. 1 lite string cheese

35. small baked potato with 1/2 cup salsa

36. 4 shrimp

37. Endamame (95 calories)

38.  3 handfuls unbuttered lite pop corn

Some of my egg white meals and recipes

Here you go!! 

Egg white omlette

Ingredients
1 tablespoon olive oil or some spray butter instead
2 tablespoons chopped red onion
1/4 cup sliced brown mushrooms
1/4 small red bell pepper, thinly sliced
5 spinach leaves, sliced
2 large egg whites
1 whole egg
2 teaspoons water
Salt and pepper to taste 


Directions

1. In a non-stick omelet skillet, heat the oil over medium heat or spray butter. Add the onion and sauté for 2 minutes. Stir in the mushrooms and bell pepper and sauté for an additional two minutes, then add the spinach and sauté for 1 minute.
2. In a small bowl, beat together the egg whites, the whole egg, and the water. Add to the pan.

3. Using a heat-proof spatula, mix the eggs and the vegetables, lifting the eggs over the vegetables. Cook to the desired degree of doneness, then season to taste with salt and pepper. Consuming raw or undercooked eggs may increase your risk of foodborne illness.

4. Serve with 1 slice whole-grain toast.


Mexican Style Eggs
Ingredients
 2 large egg whites eggs
1 whole grain tortilla
1/4 cup low fat cheddar
1/2 cup fresh or frozen berries
1/2 tablespoon olive oil or some spray butter instead
salt for taste

Directions
1. In a non-stick omelet skillet, heat the oil over medium heat or spray butter.

2. In a small bowl, beat together the egg whites, the whole egg. Add to pan.

3. Cook over medium heat until cooked. Add salt for taste.

4. Heat up tortilla in the oven or stove top in a frying pan for a minute.

5.  you can melt the cheese on the torilla or  just spread it over the torilla after it is done warming up.

6. top the tortilla with eggs and wrap it up and eat.

7.  you can add 1 tablespoon or 2 tablespoon of salsa on the eggs.

8. Serve the fruit on the side.

Dinner Omlette
Ingredients
1 whole egg
2 egg whites
1/4 cup feta cheese crumbled
1 cup baby spinach leaves
1 tablespoon olive oil or some spray butter
salt to taste
black pepper to taste
1 slice whole wheat bread or english muffin

Directions
1. In a non-stick skillet, heat the oil over medium heat or spray butter.
2. Add your cup of spinach and sautee until cooked. 

3. In a small bowl, beat together the egg whites and whole egg. Add the eggs to the pan with the spinach.

4. Cook over medium heat until cooked. Add salt for taste.

Serve with toast and feta cheese

Egg Sandwich

Ingredients

 1 tablespoon olive oil or spray butter

1 whole egg

2 egg whites

1 whole grain english muffin

2 slices turkey bacon

salt and pepper for taste

A sliced tomato

Directions

1. In a non-stick skillet, heat the oil over medium heat or spray butter.

2. In a small bowl, beat together the egg whites and whole egg. Add the eggs to the pan.

3. Cook turkey bacon in another pan with no oil added on medium heat.

4.  Add salt for taste.

5. Place your tomato slice on the muffin and serve with eggs and turkey bacon.

Egg white Breakfast Wrap

Ingredients

 1 tablespoon olive oil or spray butter

4 raw egg whites

1 whole grain tortilla

1/2 cup skim mozzarella cheese

sliced tomato

1/2 cup melon cubed

salt for taste.

Directions

1. In a non-stick skillet, heat the oil over medium heat or spray butter.
2. In a small bowl, beat together the egg whites.  Add the eggs to the pan. 
3. Warm the tortilla in the oven or over the stove top in a skillet for a couple of seconds or until warm.
4. you can heat the mozzarella cheese with the tortilla or chop it up over the tortilla after it has warmed up. 
5. Add the slice tomato on top the tortilla.
Serve with the melons on the side.

exercise, attitude and our progress

Attitude

The longer I live the more I realize the impact of attitude on my life.  It is more important than appearance, giftedness, or skill. It will make or break you.

One of the things about working out/ exercising is the attitude you have about it. If you have a suckish attitude towards working out, it will show in your performance. If you have that great attitude, that, yes I wanna do this attitude, it will show on how you perform.
One of the fundamentals about losing weight, gaining muscles, toning, being a fitness coach, an athlete, cheer leader or any of those requires you to have positive great attitude. Our attitude send signals to our brains which lets our body perform the way it does.

If I am about to work out and I am complaining about it, or have this negative attitude about it then there is no way I will perform or push throughout my workouts and at the end of it I will feel terrible because I hardly did anything.

It is not only for working out. Anything we aspire in life or want other than working out we have to have a great attitude about it. This is the only way greatness can be achieved. By our attitude. Our attitude determines our progress and where we will end up in life.

The remarkable thing is, we have a choice every day regarding the attitude we will embrace for that day.

A big part of our life is our attitude. Don't let a bad attitude take over your life and everything in and around it. But instead shine your light with a great attitude and embrace the things in and around you  and be happy.
Our attitude has alot to do with who we are and where we are heading.

Exercise is not easy, if it were everyone would be doing it.

I have heard so many people complain about how hard workouts are. That they make them tired, sore, sweaty, hungry and so much more.
When I hear them complain it makes me think how can a person complain about how hard working out is. Who said it was easy? Who said that sweat is bad? How can a person complain and say working out makes them hungry?
There are so many reasons that us human beings pick out to not workout. We have so many different excuses.
But what I have to say is who ever said working out was easy was crazier than crazy.
Like this quote said it is suppose to be hard if it was easy we all would be working out.
Exercise is not the easiest thing to do in this world. It is hard and it requires alot of work and determination. In almost every blog I have written, I always say that exercise/working out requires determination, motivation, willingness and you have to want to do it. If those key words don't fit in your book there is no way you will succeed.
To succeed in life you have to put your best foot forward.
Based on my own experience, I knew how hard exercising would be. I was 180 pounds, I had a baby that still woke up during the night and I was exhausted all the time. My body always said no to working out but I never listened to my body. If I did, I would be bigger than I was back then.The body hates changes. If you are someone who never worked out and decided to start working out now your body will make you want to give up before you try.  But you have to tell yourself I am doing this for me and I will finish the race.
Let me tell you this.
Exercising will never be easy and it will never get easy. Everyday requires you to put your best foot forward and to push harder than you did yesterday. The only way to lose weight, gain muscles and be toned is to workout. you can't get any of those if you do not workout. We can can workout but it all depends on how much you push during your workouts. If you give little to no energy during your workouts, then you will get no results. If you give your workouts a 100 percent and more then you will succeed. Sweat is good. Sweat is fat crying. Fat living the body. You are not suppose to look good during your workouts. Exercise is not pretty so do not try to make it look pretty. I never exercise with make up. What is the point of that? If you do not want to sweat then there is no point of working out because it means you are not giving your workouts your best. Yes working out does make you hungry. Your body is working in high gear so you will get hungry. Finish your workout. When you are done having some fruit, a protein shake, shakeology or a protein bar.  ou are suppose to be tired after you are done working out. If you are not tired then it means you did not give your exercise as much effort as needed.
To get results you have to be willing to work for it. I always say, if you can eat your way to a heavier you then you have  to be willing to work your butt off to get those pounds off. Weight does not fall off unless you do your part to help it come off.
IF IT WERE EASY EVERYONE WOULD BE DOING IT. It is hard that is why alot of people do not do it. But those who truly want it will give it their all.

Work out at home instead of the gym and get results.

Working out at home has many advantages to me.
One of the things I love about working out at home is that I get great results. I always had the desire to go to the gym and lift weights and do cardio and get the pounds off quickly. After I had my daughter I did start going to the gym. Being as big as I were it was very uncomfortable for me, working out with people that was so much smaller than I am or knew exactly how to operate a machine while I was clueless as to how to operate or adjust it. I always felt very uncomfortable being at the gym and not seeing results was the hardest thing for me. I was trying my best being how big I was and my eating was good. I was not eating junk or fast food. But often times the gym just made me so emotional that I went into my emotional eating stages alot. Food was my escape to my problems.
But because of my lack of success at the gym I started working out at home. It IS  the best decision I ever made in my life.
I am a stay at home mom so working out at home like I said earlier has its advantages. When you are a stay at home mom it is not always easy to get to the gym. Sure you can hire a sitter or put the kids in day care but I choose not to.
With me working out at home it shows my family the importance of fitness and clean eating. They get to see me work hard every day and press play no matter what. Sometimes I am tired. Sometimes I am ill. Sometimes I just have no strength to push that day but no matter what I always press play and get into it. What I love about working out at home is that it gets the family to hop up and join along. I can't say how many pictures I have posted with my one year old working out because she sees me doing it. That does not mean she is great at it but she tries to do what she sees me doing. It is just so cute.  Even friends are amazed at her for trying to do the workouts.  This goes along with the phrase that children follow their parents action. My husband use to love working out and gave it up for some time. Because of my addiction like I call it, to workout he is now working out again. He is now very buff all from working out at home using beachbody programs and products.
Anything to do with fitness and health, clean eating, the best way to teach your family is through example. I can stay home with my princess and still lose weight and gain muscles because I chose to workout at home.
The gym does not work for everyone. Sometimes it is hard to get to the gym. Sometimes you have other things to do that throws your scedule back that does not allow you the opportunity to make it to the gym. Things come up all the time. But if you were to workout at home you can do it at any time without having to worry about getting dressed and driving to the gym.
Working out at home has been very successful for me and has helped me to live by example for my family and to show them the importance of fitness and health. They have learned about good eating and they join alongwhen I workout. They see how important it is. They saw me go from 180 pounds to 134 pounds all from working out at home and eating clean. Now my husband loves fitness again and loves working out at home because it is convenient to him.

You DON'T have to go the the gym for results you can get those very same results and even better at home. I did it all at home and I love every minute of it.

I toned up my body all from at home workouts.                                                                                                                                                                          

















 My before and after picture

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My workout equipment, program and products.

 At home workouts give you results if you work hard, push play everyday, eat clean, be determined and motivated and persevere to the end.

My journey started out with insanity. Was intense but I loved every bit of it and I'm thankful that I gave it a shot. In 60 days lose up to 35 pounds or more with insanity. Only if you can handle the intensity if not start with something a little easier like turbo fire or hip hop abs. There is a variety for you to choose from with beachbody.


Get fit or get out. I chose to get fit.

My new program. The asylum volume one. This week is my last week before starting volume two. I so love it and I love beachbody.

success can be within your reach or far from your reach.

Setting goals can define how far we go.
From my own experience, goals has never been something that I did, or cared to set.. I just always lived life with no goals. My thing always was I want to do this and I want to be that but never had a time frame or was never one hundred percent set on accomplishing any of the things I wanted in life.
I just lived life pretty much not putting forth any effort to accomplish anything.
I always knew what I wanted in my life and where I wanted to be. So inside I had an idea of the things I wanted for myself but just never cared enough to go after it.
That is where I went wrong because I truly believe if I had my goals written down I would be alot further ahead than where I am today.
It is important to set goals because it gives us a sense of purpose and helps us to look forward to something. Not just look forward to something, but look forward to achieving something and accomplishing it.
The  first thing you need to do is to think of some of the things you want to accomplish in what period of time. Goals can be short term or long term. It is important to set both short and long term goals. Your short term goals are things you want to accomplish within a year or a few months. A long term goal is things you want to accomplish in a couple or few years.
After you know what goals you seek to accomplish you write it down or print it out. It helps to see your goals written out because it is a constant reminder of the things you look forward to achieving by a certain period of time.
One of the things that help certain people, is putting up their goals in a frame and hanging it up in a particular spot in their house, where they are constantly reminded of what they are working towards. It is just a reminder to you that this is what you are working towards.
When I started working out I came up with some things that I wanted to accomplish by the end of my two month program. Yes this may seem crazy but I wanted to be 125 pounds in two months time, I wanted to be able to eat clean all the time, I wanted to sign up as a beachbody coach, Wanted to have my own little work out team and the list goes on. Yes some of these goals I did accomplish. I was not able to reach 125 pounds but I was able to reach 134 pounds so it was a success to me. It shows that determination and perseverance can get you a long way in life.
If your time period comes and you did not successfully achieve all the things you wanted, do not forget about it and say what's the point. you count how far you have gotten and how much you did accomplish. Then you set another time frame on it and you keep going.

Always keep going and never  give up. If you were to always give up in life you will reach nowhere in life. To be successful you have to be motivated, determined and willing.

When you set a goal you stick to it. The only way you will make it to the end is if you stick to it. It is very important that you do so. Success could be within your reach or could be far from your reach. Setting goals gives you something to look forward to. Gives you something to work towards to. So start writing!!!

Never give up.. Keep going no matter the distance.

 

 

Like this quote said, you never give up on a dream just because of the time it will take to accomplish it. The time will pass away slowly.
Alot of the times we fail to accomplish some of the things we want in life because we give up after a couple of days or weeks. Anything we want in life we have to work for it and give it our best each passing day. Nothing comes easy. If it were so, we would have all the things we want in life.
Nothing is given to us in this life. Everything we want we have to have the motivation and determination to go after it.
In my case I was desperate to lose weight and wanted to lose it right now. But that was not possible. You can't lose weight in a day or a week. It takes time. More than time, it takes work and effort. Without the work and effort you are sure to fail. Failure is easy, success is real work. I knew I could not lose weight as quick as I wanted to, but I knew I wanted to lose it. That is why I chose insanity. It allowed me to lose at least 30pounds in two months if I was willing to work and put forth the effort. Thanks to my determination and hard work I lost over 30 pounds.
What I learned while doing insanity is that nothing in life is given to us. We have to work for everything. You have to want it, to truly accomplish it.
It is the same with starting a business. It will take time and lots of work but it will work out if you stick to it and give it your all.
The most important thing to remember is to never give up.
If you give up, you fail at trying to be successful.
If I gave up on insanity I would have never lost as much weight as I did. I always told myself you can do. Quitting is for losers. Mind over matter.
Everything you do requires time and the less attention you pay to time, the quicker it goes by. If you focus on what you are doing, how to be more successful and how to make it until the end, time will mean nothing because your attention is on moving to the next level.
Never rush because when you rush you feel like you are failing because you are not putting much time and effort into what you are doing.

At the end of the journey you will realize how much it was worth it. The greatest feeling is accomplishment. To say I succeeded. Keep going no matter the distance and how long it takes.

Determination can get you where you want to be

When I decided to create this blog I mentioned a few reasons why I am creating it.
So today I will share a few reasons why you want to keep fit.

Some of us dream of a body like this. We want it so bad that we eat, sleep and dream of it. But some of us are just ok with having some hips, butt and a flat stomach or just a flat stomach. Some of us want define biceps and chest. We all want different things. We all compare ourselves to others all the time. Wanting what others have. When we work out or eat, we always wonder,"hmm I wonder what she eats on a daily basis or what workouts she do. It is only human nature to compare and want to have what others has, a define body. If there is one thing I have learned is that our bodies are not all the same. Sometimes we try so hard to get the body we see another woman has. But not because she was able to get that body means that we will get that same body or get that body over night or in a year.
Sometimes, some of us have to work harder than others to get the body we want. She(picture) has a great body, sometimes I wish I had that body. But I don't stress the fact that I do not have it but instead I work to having it someday in the future but what my body looks like I accept because I workout hard everyday just to be where I am today. It takes time slowly but surely we can achieve our dream body.
All it takes is determination and hard work to achieve success.
Having a fit body requires you to work out and eat clean.
It is not always easy having to eat clean meals all the time. When I speak of clean meals I speak of eliminating fast foods such as fries and burgers,pizza and things such as these. You would also eliminate junk food and try to cut out sugar from your diet. It is understood that some things does require sugar so you would think of another alternative like using honey as a sweetener and if you must use sugar then be mindful of how much you are using. You may also want to replace sodas and juices with water. Water is very important in your weight loss journey and can be used as a detox as well. Avoid fried foods and plenty of dairy. You can have dairy but try to limit the amount you are partaking of.
This may seem like so much to cut out of your diet but sometimes you have to ask yourself which is better living free without illnesses caused by some of these foods mentioned above or having illnesses caused by these food?
Eating clean just gives you so much more energy and strength to go about your day to day activities.

It is important to learn about good nutrition. Learn about the importance of good nutrition. When I started my journey to being fit and healthy it was intense. I was overweight and pizza and fast food was my good to everyday.  It was not until I had my daughter, five months after I realized the importance of being healthy. People say you can be the healthiest person and still die at a young age. This statement may be true but at the same time that does not mean you can't live your life being healthy. Yes there are things that will transpire in life such as a car accident and such things that will cut our life here on earth short but we can still be healthy and look forward to living a long life.
It is important to exercise. We hear it everyday that we need to exercise. It does not have to be an intense workout all the time. It can be something small and not as complicated and intense. Some people are not able to do physical activities like others and because of that they have to stick to what their bodies can handle.
Do what your body can take. I like intensity and my workouts are intense. That is what keeps me going and motivated. But this is not the case for everyone so I would not recommend what I love doing to others. I would give them something not as intense and if they seek intensity then I'll introduce them to what I do.
My point here is that if you want the bodies that these women have you make changes in your life. Start with small changes and each day keep going until you get to the point where you are good at it and can resist and temptations with food. Who said the journey would be easy? It never is easy. It is always hard. But to get somewhere you have to start somewhere. Making small changes in the beginning will get you a long way. So go for it give it your best. Remember nothing comes easy everything is worth the fight. You will get that body but it will not be over night or in a year it may take some time. With patience, effort and determination you will get there I promise and I can help you get there.

Why I chose beachbody. Why I chose to be a coach.

I know I have shared my story alot but I wanted to take it a step further and share with you my reasons for choosing and signing up as a coach.

I was a 180 pounds when I started beachbody. I struggled with my self image alot. I was no longer pregnant and I looked super pregnant. I am 5'2, so I am pretty short and I looked like a stuff plum. It was hard for me and difficult as well. I didn't want my husband to look at me alot of the times. I was embarrased to be naked infront of him. I just felt very uncomfortable. After struggling for so long with my weight issue I finally got the answer. One day I was sitting at home and saw the insanity informercial and decided that I wanted to give it a try. The program was for two months, but it was an intense two months. Inspite of my worries and how tough it would be I knew I wanted to give it a short so I did. I had failed success with the gym. I did the gym for two months and it was not working for me.  So I had to switch gears a little. Insanity and shakeology has definitely helped me to get where I want to be. My goal weight is 125. I am at 134 pounds. Regardless if I reach my goal weight I am happy with the woman I am today and how far I have come. 
I chose beachbody because I saw the success stories. I saw how happy the products made people and how life changing it was to them. You look at those success stories and you see how far some people have come and how much beachbody helped especially our coaches. I CHOSE BEACHBODY because I was one hundred percent sure that it would work for me to without a doubt and it did. It is Hard when you have a baby and you want to go to the gym and there are other factors that get in the way of you going to the gym. Beachbody allowed me to workout from home and lose weight without having to go to the gym. I was still able to be a stay at home mom and lose plenty of weight.  I did not need any equipment when I did insanity. All I needed was myself and the video and to push play everyday and give the program 100%.  There are other programs that require weights, resistance bands and other small equipment. But most programs sends the essentials you need excepting weights. But beachbody has helped me change my life for the better. I CHOSE TO BE A BEACHBODY COACH because I want to help other individuals reach their fitness goals just like I did. I want to help them understand the importance of healthy nutrition and being fit.  I want to motivate and show them that anything you set your mind to you can accomplish it with determination and strength. That even when no one believes you can you show them yes I can. I love coaching because it allows me the opportunity to help other individuals to reach their full potential and goals. It allows me to give guidance to them in the necessary areas that they need it. I am willing to do anything I can to help others to get to where they want to be. Life is about giving back and I want to give back what I gained. 

Two weeks completed of my insanity asylum

I have just completed my two weeks of insanity asylum. It was an intense two weeks but guess what I loved every second of the hard work. At times I could of pushed harder but oh my I did not have the strength.
Working out is hard honestly. I can't say it is easy. But if there is two things I have learned is that you have to push through your workouts. Give it your all until you get to the end. Even when you get to the end you keep your core engaged and keep moving.

I think I'm in love with Shaun T workouts. They make me so excited. I know how easy it is for me to put on a couple of pounds and the only way for me to keep it off is not just by eating healthy but staying on track with my workouts. I'll push everyday of the week but Sunday.

 But I just wanted to give a heads up about my first two weeks of the asylum and I very much appreciate this intense workout. My body is still sore. I wake up sore and I go to bed sore but I am still pushing play everyday no matter what. The less excuses I use as to why I can't workout the better for me. No excuses.

But I'm loving this workout and can't wait to see my end results and see what volume two brings. So exciting.

My new work out-insanity asylum

I started my new work out today. The insanity Asylum. It is nothing compared to insanity. I thought insanity was tough or should I say intense. But actually the asylum is way more intense than insanity. They are both very different in their own ways. One is cardio and endurance and the other is sports training. I did sports all through out my high school years. I loved track and field and cheer leading. But after high school my sports interest was all gone. Even with the sports I did it was not as intense as the asylum.
But I honestly love the asylum already. For some reason the more intense it is the more I love it. It makes me push myself beyond my limits. Beyond my comfort zone. It gives you this drive to want to do better everyday, and that motivates me. You always have to remember to eat clean and really good when doing these workouts. To burn calories you need calories otherwise your body holds on to the fat and that is bad.
I don't really have much to say about the asylum right now because like I mentioned above I only started it today. But from what I did today it was hard just like insanity in its own way. I was out of breath at the begining and exhausted twenty minutes into it. Picking a workout to do is hard. But everyone should know what they like. Do you like intense?? Do you like easy? Do you like a little of both? What can you handle. You choose what you could handle. I love insanity ad I already love the asylum just as much.
I am so very excited to do the asylum and just get in there. I feel like I did not give it my best today but tomorrow I push even harder and give it my best. I love being toned and feeling good. Better yet I love looking good.
Need help, I will help you and help you push through. I will stick with you and encourage you all the way. Anything you want you go after it.
I went for the asylum and I am going to show you those great results in 30 days.

A run down of my everyday meals

When ever I eat something I always make sure it is healthy and yummy. I try to stay away from unhealthy food because it does make me feel bloated and uncomfortable and I gain weight so quick it is crazy.
So every morning I wake up to workout around 7am. Working out in the morning is great because you get the workout of the way and you never know what will come up in the evening causing you to miss your workout.
So every morning before I workout I have a P90x protein bar. It gives me energy for some reason so I have one before I get my workouts in. I do wm workout and after that I have a protein shake. A whey protein shake. I do 8oz almond milk original , 1 scoop protein powder, a frozen banana, 3 strawberries or 4 strawberries just depends on how thick I want it and 1 Tbps PB2 and blend it all in the blender and it is just so goo. I love it. Keeps me fulll and is satisfying.
For breakfast I usually do 2 slices turkey bacon and 3 egg whites. If I want a veggie omlet I add mushrooms, onions, tomatoes, and bells peppers to my egg whites.  But i sautee my veggies first before putting it to the egg whites just because they tend to have alot of water  so I sautee it to get some of that water out and add a little season salt to them for flavour. That usually holds me until lunch but if I get hungry before lunch I will snack on fruits. Now I would eat my fruits in a smootie because I hate to sit with a bowl of fruits and eat honestly. That is just not me lol so I do a smoothie. I use water and strawberries and a little honesy for sweetner. or water blueberries and some honey or both blueberries, strawberries and honey. I do water because I love the simple ness of it and it is just more healthy. You can use greek yogurt in your smoothies and milk. You should use either almond milk, skim milk, rice milk or soy milk. Stay away from whole milk or two percent.
My lunch is always shakeology. I'm just so in love with it honestly. I use 15 ounces almond coconut milk, half scoop shakeology or a full scoop depending on how thick I want it, some strawberries or blueberries and 1 Tbps PB2. The powder peanut butter or should i say crushed peanuts. Give it a try it is yummy or you can do all natural peanut butter. I blend it all together and so yummy.
Dinner is just always an ordinary meal. Rice and chicken, rice and jerk chicken, rice and stew chicken, rice and chicken in lentil, rice with red beans and baked chicken.  Same goes with potatoe. Potato and a side of chicken. I also eat meat, fish and pork chops too. Just what ever i'm in the mood for for.
Here you have it a run down of the things I eat daily.