My Insanity, Insanity Asylum Transformation Video

Grocery shopping during your weight loss

It is so important to go into the supermarket with a plan of action. There are so many isles with unhealthy foods, which can be very tempting. Often times when we go to the supermarket, if you are like me, you go down almost every isle. You look at all the stuff in every isle and alot of the unhealthy foods always capture your attention.
Never go to the supermarket on an empty stomach. Going grocery shopping on an empty stomach leads you to buy unhealthy food. You buy unhealthy food because healthy at the time does not sound or look appealing. When you are extra hungry at a grocery store, you don't think of eating carrots or celery. Those don't sound to appetizing.
Always go to the supermarket with a grocery list on hand so you know exactly what you want. Having a plan/list of what you want, helps you to avoid wandering down all isles in the market. If you knew exactly what you wanted, you would not have walked out the store with chips and cookies. When shopping around the outside isles you will find all the fruits, vegetables and meats that you need. This also help with restless wandering. Focus on your list and what you want and you will live the grocery store with a ton of healthy food.

Shopping hungry leads to bad decisions. I hate that.

Snacking and Preplanning Meals

Be Prepared to Eat.
One of the toughest challenges we face is eating on the go. It is hard to eat healthy when you are constantly in and out. The first result is a fast food place. But when you are hungry a salad just does not cut it for you. It only makes you want to eat a burger. Which is not the best result. Try making your meals and your snacks prepacked and ready to go. This is especially helpful when it comes to snacks. Always carry something with you to avoid you stopping at a fast food place. Don't get caught off guard when life gets in the way. Carry some easy snacks with you such as almonds, celery sticks, carrots, apple slices, peach slices,  string cheese and those small things. Always try to never drop to the point where your hunger gets the best of you. You can also prepare meals to carry with you to help as well. Take one day of the week to pre plan and cook an entire weeks worth of meals. Having pre plan snack and meals on hand helps you to stay away from fast food places. Do everything you could to avoid fast foods or other unhealthy foods. You'll only feel worse for the wear soon after eating that stuff.

Best Foods to eat during your weightloss journey

These are just a few of the foods that you can eat when trying to lose weight. You want to eat healthy but not tasteless. These are not all the foods you can eat but it is a list of some.

Best Vegetables to Choose From
 Dark Lettuce Leaves such as Spinach, Romaine leaves, and Arugula
Cucumber
Celery
Bell Peppers
Radishes
onions
Mushrooms
String Beans
Jicama
Broccoli
Cauliflower
Asparagus
Bok Choy
Cabbage

More Vegetables
Cucumber
Broccoli
Cabbage
Tomatoes
Cabbage
Carrots
Zucchini
Egg Plants
Bell Peppers
Avocado
Onions
Squash
Celery
Cauliflower

Best Healthy Foods To Choose From
Fruits such as watermelon, oranges, apples, pears, bananas, cantaloupes and such
Greek yogurt
whole grains
Brown rice
whole wheat pasta
Beans
Lentils
Fish
chicken
beef
Skim milk, Rice milk, Almond milk or Soy milk
Shakeology
Whole wheat pita bread
Eggs
Turkey Bacon
Deli turkey or ham
Plantains
Red and Sweet Potatoes
Oats
Protein Cereals such as Kashi
Cottage Cheese
Rice cakes
Whole grain Bagels
Whipped Cream Cheese
Water
Protein Shakes
Hummus
low fat cheese

Exercise and pregnancy

Pregnancy can sap your energy, but regular bouts of exercise will help you get through your day. And the good news is that you can safely start an exercise program during pregnancy even if you've been an avid couch potato until now.
You should also remember that during pregnancy there are certain exercises you should avoid doing. You should not be doing any intense exercises while pregnant or too much jumping or no jumbing. Avoid ab workouts. They do nothing for you after you give birth. Ab workouts are effective before and after pregnancy not during pregnancy.
Yes you are faced with exhaustion alot while being pregnant but there are exercises that are just easy and not to much to drain you out. Choose a program that is not intense and is still effective.
Try walking or walking and using some 3-5 pound waits in the hands to get some exercise to the arms as well.
Exercise is great during pregnancy. Just don't over do it.



Beachbody coach
coach kacyleonce
kutekacy@live.com

Carbohydrates

The amount and type of carbohydrates in your diet could be the most important factors when it comes to weight loss and fat reduction; and carbohydrates are not created equal. Carbohydrates need to be eaten with care, as there is a distinction between good carbs and their bad counterparts.

When carbohydrates are consumed they are broken down into sugars and are absorbed into the blood stream as glucose, or blood sugar. This sugar feeds our brains and gives our bodies energy; however to much sugar at once, or the wrong kind of sugar cannot be efficiently processed by the body and will be stored as fat. However eating to many good carbs  can contribute to slow or no weight loss.




Beachbody coach
coach kacyleonce
kutekacy@live.com

Vegetarians

Many vegetarians still eat eggs,dairy, and fish,all of which are excellent source of protein. These vegetarians rarely have problems of getting plenty of proteins in their diet.

However there are plenty of protein options available. Some major sources of proteins are whole grains and legumes. Beans, peas and lentils are loaded with protein and fiber(as well as carbohydrates) and are stable foods for many vegans. You can also choose tofu, tempeh and veggie burgers.

Many other foods have protein in lesser amounts. These include nuts, seeds, many grains and most veggies. Accessorizing your diet with these foods makes it easy to get plenty of protein.



Beachbody coach
coach kacyleonce
kutekacy@live.com

What to Drink

Drink Calorie Free Beverages

Drink 6 to 8 ounce glasses of water a day.

A glass of water 30 minutes before each meal will help curb your hunger.

Avoid drinking with your meals. It may slow down your digestion. If you must, limit yourself to a small glass of water.

Avoid all sugared soda.

Diet soda and zero calorie, artificially  sweetened beverages are only ok in moderation  with a maximum of 1 per day.

Coffee and tea are also fine in moderation, but avoid cream and sugar, if you need a sweetener we  suggest stevia , a natural root based sweetener with no sugar or chemicals.

Seltzer with lemon or lime.

Herbal iced tea.


Beachbody coach
coach kacyleonce
kutekacy@live.com

Add lemon or lime to your water.

When To Eat

It's important to eat 5 times a day. Follow a regular eating schedule for a multitude of reasons. First it keeps your blood sugar stable, instead of peaking and crashing (which can then lead to over eating). Second, eating frequently speeds up your metabolism by challenging it repeatedly. Timing is crucial to keep us on track-especially when it comes to eating. A golden rule of eating: Success follows those who eat often and early. Don't skip breakfast. Try not to eat to late.  Try to eat between the hours of 7am to 6pm.



Beachbody coach
coach kacyleonce
kutekacy@live.com

Protein

Protein helps maintain lean muscle mass and provides energy for your body to build and repair your muscles, bones, and tissues. To get the most out of protein, it is important to know which proteins are beneficial to your body.

Beef: Look for grass fed or free range beef. This type of beef comes from a smaller, leaner cow that feeds on high protein grasses like alfalfa and rye. This cows beef is lower in cholesterol and fat. This cow exercises it roams the range and eats when its hungry. Avoid corn fed or aged beef with high marbling or fat. While it may be extra tasty it's loaded with fat and cholesterol.

Chicken: Eat free range birds that are hormone and chemical free. Avoid birds that have been  confined to a cage, injected with hormones, and forced fed to fatten them up. Try to eat white meat chicken like skinless chicken breast.

Fish:Eat the freshest most natural fish available.If these are farm raised (not pound raised)  they are raised in a more natural habitat, which allows for a constant flow of water and a natural diet.  Avoid pond raised fish. These types of hatcheries tend to be full of algae and bacteria. Artificial colouring and preservatives  are sometimes added to make these fish more visually appealing.


Beachbody coach
coach kacyleonce
kutekacy@live.com

Importance of healthy fats and Water during your weight loss journey

Fat Is A Critical Part Of Our Diets, So Don't Skim On Good Fats. Fat Is Needed For The Following Reasons:

It makes food taste good
It helps release a hormone to the brain called cholecystokinin(CCK) which tells the body I'm full. I'm satisfied. I can stop eating.
It helps slow the entry rate of sugar (from carbohydrates) into the bloodstream, which gives you more long term energy to last throughout your day.

Drink Water!! You need to stay hydrated! Water helps you absorb vitamins and minerals, flushes toxins out of the body, aids in digestion, keeps your skin healthy, and will help give you more energy focus.  Additionally, when you are dehydrated, you cannot efficiently burn fat. Aim for 6 to 8 ounce glasses of pure water daily. It even curbs your appetite.


Beachbody coach
coach kacyleonce
kutekacy@live.com

Your body is the baggage you must carry through life. The more excess the baggage. The shorter the trip.

Your body is the baggage you must carry through life. The more excess the baggage. The shorter the trip.
Arnold  H. Glasgow

Why carry extra baggage?
Why struggle to go up a flight of stairs?
Why struggle with self image?
Why lack self confidence?

You don't have to carry extra weight around. You can lose that extra weight.  It does not take much. There are simple exercise moves you can start with. Start slow and the more you continue to workout, the better you become and the more you start to thirst working out.

Think of it like this. When you go to the airport when checking in, the more baggage you have the more you pay, which is a pain right. No one wants to pay more for extra baggage. So in order to not pay more, you try to limit your baggage. It is the same thing with losing weight.

I joined beachbody because I get all the help and necessary tips in order to help me get fit. Beachbody is here to help you develop a mind set that will help you understand the importance of good nutrition and exercise. You don't have to exercise an hour or more to get your heart rate pumping or to lose weight. All it takes is you being determined  and having a drive to push.
Beachbody has numerous programs to help you get in the best shape of your life and to help eliminate unnecessary fat. Take control of your life. Be healthy.


Beachbody coach
coach kacyleonce
kutekacy@live.com

3 different kinds of dinner rolls

Sweet Potato Rolls

3/4 cup cooked mashed sweet potato (about 1 large sweet potato)
1/3 to 1/2 cup whole milk, as needed
1 1/2 cups all-purpose flour, plus more for dusting
2 tablespoons sugar
1 tablespoon baking powder
1 teaspoon salt
6 tablespoons cold unsalted butter, cut into small bits

Directions

Place a rack in the center of the oven and preheat to 425 degrees F. Grease a baking sheet (with butter, oil or cooking spray).

In a small bowl, whisk together the sweet potato and 1/3 cup milk. Set aside.

In a large bowl, whisk together the flour, sugar, baking powder and salt. Cut in the butter with your hands, a pastry blender or two knives until the mixture resembles coarse meal. Add the sweet potato mixture and fold gently to combine. Add the remaining milk a little at a time until all the flour is moistened. The amount of milk you will need will depend on the moisture of the sweet potato.

Sprinkle a small handful of flour on a work surface. Turn the dough out onto the surface and knead lightly 2 to 3 times with the palm of your hand until the mixture comes together. Pat the dough out into a 1/2-inch-thick round.

Using a 2 1/2-inch-round biscuit cutter, cut the dough into biscuits. Gently reroll the scraps and cut out more biscuits. Place the biscuits on the prepared baking sheet and bake until light golden brown and firm to the touch, 12 to 14 minutes. Serve these fluffy biscuits warm or at room temperature.

Sweet Dinner Rolls

1 (1/4-ounce) package dry active yeast
1 cup warm water, about 110 degrees F
1/2 cup sugar
1 egg, beaten
2 teaspoons salt
1 cup milk, scalded but cooled to warm
4 ounces melted butter, plus 2 ounces
5 cups flour, plus more, as needed
6-cup, 3-inch muffin tin pan

Directions

In a standing mixing bowl with dough hook, dissolve yeast in warm water. Let sit until lightly foamy, then stir in sugar and add egg, salt, warm milk, and 4 ounces of butter. Slowly add 5 cups flour, adding more as needed to make an elastic dough. Mix well, then roll out to floured surface and knead dough for about 5 minutes.

Place dough in buttered bowl, cover with towel, and set in a warm place to rise until double in bulk, about 1 hour.

Lightly oil the muffin pan. Punch down dough and form dough into 1-inch balls. Place 3 balls in each muffin tin. Fill muffin pan, cover with towel, and allow to rise an additional 1/2 hour.

Preheat oven to 425 degrees F.

Brush with remaining melted butter. Bake in preheated oven for 10 to 15 minutes, until golden brown. 

Dinner Rolls

1 (1/4-ounce) package active dry yeast
3/4 cup water water (98 to 105 degrees F)
2 1/2 cups plus 1/2 to 1 cup prepared biscuit mix
1 tablespoon sugar
1/4 cup (1/2 stick) melted butter

Directions

Preheat oven to 400 degrees F.

Dissolve the yeast in the water. Put the 2 1/2 cups of biscuit mix in a large bowl; stir in the sugar. Add the yeast mixture, stirring vigorously. Sprinkle the work surface generously with the remaining 1/2 to 1 cup biscuit mix.

Turn the dough out onto the surface and knead well, 15 to 20 times. Shape the dough as desired. (I shape heaping tablespoons of dough into balls). Place on a lightly greased baking sheet, cover with a damp cloth, and let rise in a warm place for 1 hour.

Just before putting into oven, brush rolls with melted butter. Bake for 12 to 15 minutes, or until golden brown. Brush the rolls again with melted butter while they're hot.


Beachbody coach
coach kacyleonce
kutekacy@live.com

Change what you are today..

Unless you change what you are, you will always have what you got.
Jim Rohn


Change is one of the hardest things alot of us individuals fear. It is hard to change something you are use too. How can you go from living your life one way to suddenly changing it to something very different from what you did.
But guess what!! Change does not have to be difficult. Change is good. When you accept change and the changes in your life, you then understand its meaning and importance.
I had to change everything about me to be happy and to get fit. I had to change my diet, my daily routines, my way of thinking and bad habits to become the best I could be.
Making changes can have a lifetime impact on you and the person you can be. You can stand around and do nothing or you can stand up, stand tall and do something different today. Don't wait for tomorrow to make a difference in your life, but do it today. Do it today, because tomorrow never comes.
Life is about growing, learning, training and being the best you can be. Don't let the fear of changing hold you back from the best you can be.


Beachbody coach
coach kacyleonce
kutekacy@live.com

Keeping it positive

Negative thoughts can really impact the way we think, act and behave. It is very important to think positive at all times. There will be situations or events that can cause you to be negative but having a bit of positivity in  you life can do wonders for you.

When I am negative I try to think of thoughts that will help me be positive. Having those thoughts really turns your negativity to positivity.

One thing you can do is every morning you wake up look in the mirror and say something good about yourself, then say I am beautiful and smart and no one can bring me down and nothing will change the way I feel today. Feeling confident is one way to help you stay positive in your day.

Wake up today and say I will be positive no matter what. It is so hard being positive, but if you have the right attitude towards it, then it will happen. It is a matter of choice.

Challenge yourself. Everyday is a new day take a challenge and challenge yourself. Get in there and try something new.

Don't be a victim but instead be a victor. You don't want to be a victim. You want to be the one to rise above and stand tall.

Always dream Big. This is something I try to do each day. Dream big. If you want something and you dream it, you will work towards accomplishing it.

Finding time to workout even when you have no time.

So often you would hear individuals say they do not have time to workout. They complain about all the things they got going on which eliminates time for working out. But guess what? There is always time to workout.
STOP the excuses and just go work out. There is so much you can accomplish within 10 minutes. We all have 10 minutes in our day to exercise. You do not need to workout for and hour or more each day to feel like you are exercising. Any amount of time you dedicate to workout calls for something. Go on a jog, or a run, or a walk. Do some sit ups, some squats, push ups, leg raises or a short workout from a workout DVD. There is even youtube videos that allow for that if you are unable to do workout DVD's.
It is so important to elevate your heart rate and to elevate your metabolism.
Working out for 10 minutes will not help you lose weight if you are not eating healthy. It is not to help you decrease in size  but to get your heart rate pumping. Instead of wasting time being a couch potato get up and do some work. If you don't wanna get all sweaty and sticky just do some walking or slight jogging or maybe some squats and sit ups and those small things.
Even if you feel like you have no time in your day, try walking up the stairs instead of taking an elevator. Try walking to your destination instead of driving everywhere. Explore and try to do more that requires you physically.

Feeling ill. Workout or not to work out

Any time we get ill, we are faced with making a choice on weather or not we want to work out or sit in.
It is very important to understand, when you are ill the body needs rest. Your body needs every bit of energy to help you overcome an illness.
For instance when you are suffering with a cold you should not be worrying about working out. You should be focused on getting your body healed up and getting plenty of rest.
Often times most individuals always say that sweat helps you heal up an illness. FALSE. Sweat does not heal you up. It is a misconception.
You need to save your energy to fight off the virus.
Working out is great and everyone need to find time to do it. But you should not strain your body when you are ill by trying to workout. You should be resting and let your body heal up.

When ill, get rest!!

Beachbody coach
coach kacyleonce
kutekacy@live.com

Life Changes.

Over the past few years I have come to realise that there are so many things that throws us off the edge. So many factors that contribute to our weight gain or drastic weight loss. So many pressures from our everyday life that causes our emotional eating or emotional distress.
Life is a bundle of joy but at the same time a bundle of hurt, pain, mistreat, lies and so much.
Learning how to control the things that goes on in our everyday life is very important. It is very important to learn how to handle stress, or to take a bad situation and turn it into a positive one. We need to understand how emotional eating can have a lasting effect on us. When you use food to  help control all the negative things that happens in your life, this will be the answer you choose for everything wrong going on in your life. When you start turning to food for everything as time goes it will be your solution to everything causing your weight gain. Before you know it you will be bigger than you were and will never be truly happy because you never did something to comfort you and help control the negativity but instead used food as a solution.
Life will always be hard. Things will go wrong. You will lose your head. Learn how to channel those emotions that come along the way. Find something helpful to help you. I use fitness. Find what works for you. A healthy life equals a healthy life style.


Beachbody coach
coach kacyleonce
kutekacy@live.com

Take control of your life!

If you've got problems, then health and fitness are the solutions. There is no better drug or cure for stress, frustration or what ever it is that fitness can't help you with. Exercise and a healthy diet are some of the most rewarding ways to turn your life around. Studies has also proven this to be true. When I am frustrated or hurting or sad I workout. It seems to help me out better than anything else out there. It is my healthy drug.Even when I am feeling fat workout makes me feel so much better. Health and fitness is not only about losing weight, losing inches, building muscles or toning up. It is also about creating a healthy lifestyle for you and your family and those around you. It is brings you joy, enthusiasm, optimism and gives you so much energy to explore all there is to explore in this world. It just gives you a confidence that is so strong. As your fitness improves, so does your life. Control your health and you control your destiny.



Beachbody coach
coach kacyleonce
kutekacy@live.com

The beginning of my new workout program

Today I started my new workout Chalene Extreme. It is very different form all the other workouts I have done. It is weights and it is at a slower paste, not fast. Going at a slow paste makes you feel the burn faster and longer. What I have also realise is that when you are doing weights the time goes by so quick. It is nothing compared to doing a cardio workout and the time seems to go by so slow. I love cardio. I focused on just cardio for about an entire year and everyday I woke up I did not want to do it. But I did it regardless because I feel so horrible if I do not workout. But when I do cardio the timer seems to be so slow. Sometimes I would look, then say wow still a half hour to go.
But although it is only day one I love it already. It seems to make me work hard and feel the burn. Most importantly makes me sweat. Yep that's all. Chalene Extreme is a wonderful workout all about weights.

There is nothing that can hold you back unless if you let it

Let's get serious life is hard. Life gets crazy.
In life you get hurt.
You go through experiences that help you to become a better person or will make you the worst person ever.
Let the experiences you learn teach you something. Something that will help you and benefit you. Let your experiences change you for the better and help you to improve on your weaknesses.
I've never been successful at anything I've done in life. Everything I started I seem to fail or quit before even giving it anything or a chance. It seems like this is how I was living life and the path that I was taking in my life. Then after I had my daughter it just made me think. Is this what I want her to learn, to quit everything she does. 
It is hard because everyone always points out your failures. The constant nag about your failures do set you back. Do make you feel like a failure. It makes you want to quit. You have to be strong to survive in life and I am learning that every day.
I'm thinking of life and where I want to be. What I want in life. I'm I always going to quit or keep going.
I know the answers to those. I am not going to quit. I am going to keep going and give my everything in all I do. When the world say I can't I will show them I can.
It is no longer about listening to others and letting them drag you down but instead it is about being the best you can in life and moving forward. Taking a bigger step everyday and accepting changes in your life. Change is hard but change is good.

Excuses !! They hold us back in life. No more excuses

If it is important to you 
You will Find A Way
If not You'll Find An Excuse

What is important to you?
What are your goals?
What do you want/expect in this life?
Are you taking all the things you learn and applying it to your daily life?
Is fitness important to you? Is your health important to you?
Is your health more important to you or important to those around you or important to all of you?
Are you happy?
Are you comfortable?
Do you take time to think about the next step from here?


There are so many questions you need to ask yourself when moving forward in life, with what ever it is you are persueing. Every journey we go through in life we live and we learn. Learning entails making corrections and making changes in your life for the better and not worse. 
Take a look at yourself, your life and make a commitment. Change what needs to be changed. Focus and decide where you want to go from there.
 

Yummy Tasty Dinner Recipes

Seafood Protein Grill (491 calories)
Marinate 6oz total of two of the following
tuna, halibut, shrimp, or scallops
in 1 Tbsp light soy sauce and
1 tsp sesame oil for 10 minutes.
Grill to desired doneness.
Top fish with 1/2 chopped tomato
minced shallots
2 Tbsp sesame seeds and lemon
Serve with 1 cup of steamed broccoli topped with 1 Tbsp silvered almonds

Beef it Up and mushrooms (489 calories)
Grill or broil 5 oz lean steak, like filet mignon or shoulder
seasoned with a sprinkle of salt and pepper
for about 4 minutes on each side or until desired doneness
Coat a large skillet with 1 tsp olive oil and a few sprays of cooking spray
add 1 small chopped shallot or onion
Then add 2 cups raw sliced mushrooms, any variety
Add a little spray on top, turn, toss when they start to brown
Add 1 Tbsp vegetable or chicken stock
cover and simmer at medium heat for about 5 minutes.
Serve with cucumber, radishes, and pepper strips dipped into
2 Tbsp Russian dressing.

Mediterranean Salmon (501 calories)
Place a 5 oz salmon fillet in a baking dish and top with
1 Tbsp fresh lemon juice
1 tsp olive oil
2 tsp capers
and 3 sliced Greek olives
Baked at 375 degrees until salmon is cooked through.
Serve with a large steamed artichoke  and a chopped tomato saladcomposed of
1 large beef steak  tomato and 1/2 of a sweet white onion topped with
balsamic vinegar

Buffalo Chicken Tenders (486 calories)
Marinate 5 oz of boneless skinless chicken breast tenderloins in hot  sauce
(Tabasco or Franks Red Hot  are both good)
for about 30-60 minutes
Cook chicken in a non stick skillet with
2 tsp olive oil until cooked through.
Serve  with celery sticks, sliced red pepper and
2 Tbsp of blue cheese dressing.
Make a tossed green salad with 1-2 Tbsp light vinaigrette on the side

Beef and Broccoli Stir Fry (492 calories)
Coat a non stick skillet with cooking sprayand saute
5oz lean slice sirloin steak until cooked through
then remove and set aside
Add 1 cup of broccoli florets
1/2 cup sliced red onion and
1 cup chopped red cabbage to the pan.
Cook vegetables over medium heat until soft
stirring often about 15 minutes
Return  the steak to the pan adding
2 tsp  sesame oil
1 Tbsp reduced sodium soy sauce  and
1 Tbsp fresh lime juice.
Serve with a tossed green salad topped with
1 Tbsp reduced calorie salad dressing

Almond Crusted Flounder (496 calories)
Pre heat oven to 375 degrees.
In a food processor or blender finely chopped
1oz raw unsalted almonds until they have the texture of fine sand
Place a 5oz flounder fillet in an oven proof casserole and top with
1 tsplive oil
a pinch of salt and pepper and the ground almonds
Bake for 10 minutes or until almonds cooked through
then broil for 1-2 minutesto allow the top of the fish to become crusty.
Meanwhile in a non stick skillet coated with cooking spray
make a large vegetable stir fry using 1 sliced red pepper
1/2 sliced red onion
and 8 quartered mushrooms.
Season fish with fresh lemon and serve with warm vegetables stir fry 

Baby Lamb Chops with Sauteed Spinach Almondine (494 calories)
Season 8oz lean baby chops (this measurements is with the bone in; there should be about 4-5oz of meat off the bone) with sea salt and pepper
Grill or broil the chops on both sides until desired degree of doneness is achieved.
Serve chops with 2 cups of spinach sauteed with 1-1/2 tsp olive oil
1 1/2 Tbsp slivered almonds and
2 Tbsp chicken broth

Italian Chicken Meatballs (496 calories)
Coat a skillet with olive oil cooking spray.
Add 1/2 chopped onion, celery, carrot and cook until soften.
Remove veggies and add meatballs formed from 4oz ground chicken breast and
1/4 cup onion.
Brown on each side, then add veggies and
1/4 cup marinara sauce
Cover and simmer for 10 minutes.
Serve over steamed broccoli or asparagus

Burger Time (501 calories)
Mix 4 1/2oz lean turkey, chicken or beef  with
1/4 cup chopped onion and a dash of salt and pepper.
Add 1 tsp Worcestershire sauce and
1/2 tsp Dijon mustard.
Grill or broil 4 minutes on each side or until cooked to desired degree of doneness
Serve with 1 sliced tomato , onion, pickle
2 Tbsp Ketchup and
1 tsp Dijon mustard
Serve with chopped salad of lettuce, cucumbers
1/4 avocado, tomato, onion and 1 tsp olive oil

Lunch Recipes

Lean Up Sirloin Burger (390 calories)
Make a hamburger with 5oz lean ground sirloin
Grill or broil to desired degree of doneness
Serve with a side salad composed of
2-3 cups baby spinach leaves (or other dark green lettuce)
based with 2 Tbsp silvered almonds
Dress with 1 tsp olive oil and fresh lemon juice





Salmon Asparagus Salad (392 calories)
Mix 5oz canned or poached salmon with
2 tsp olive oil and
2 tsp fresh lemon juice
Season to taste with sea salt and fresh black pepper
Serve salmon salad over steamed asparagus spears with
1 slice light whole grain toast

California Chicken and Avocado Platter (413 calories)
On a large dinner plate arrange a bed of dark greens
4oz sliced grilled chicken breast
1/3 of a sliced avocado
1/2 sliced plum tomato
1 Tbsp toasted pine nuts
and 5 black olives
Season with a pinch of sea salt and fresh lemon juice

Chef Salad (406 calories)
In a large salad bowl
prepare a chef salad with 3 cups chopped romaine lettuce
5 halved cherry tomatoes
1/2 of a sliced cucumber
1/2 of a sliced bell pepper
3oz deli turkey
3oz lean roast beef
6 black olives and
2 Tbsp light dressing

Fresh Roasted Turkey Platter (388 calories)
5oz roasted white meat turkey (make at home or buy it prepared)
served warm with 1 cup steamed brussels sprouts and
1/2 of a corn on the cob (or 1/3 cup canned corn niblets)

Zesty Shrimp Salad (405 calories)
Combine 5oz cooked, cleaned shrimp with 2 Tbsp vinaigrette dressing
1/4 cup minced celery and
1/4 cup minced red onion
Toss and season to taste with salt and pepper
Serve over a bed of mixed dark greens and
1/4 of a sliced avocado

Learn these and make a change!

Remember that your goal isn't just about achieving physical fitness; it is about developing emotional fitness.  Often time the most important thing to work on is our emotional fitness. If you do not develop your emotional fitness it can result to emotional eating. We always fall back on our emotional eating when things get tough, or when you are struggling to see results. This is why it is essential to work on your emotional fitness. You can lose all the weight you want, but unless you have resolved and confronted your emotional issues, you will never truly be satisfied or content with yourself. This is why, for some people no matter how much weight we lose we will never be truly be happy.

It is very important to try a few things that will help you during your weight loss journey.
Here are a few of these things:
make a list of all the things you must do in order to be healthy—not a list of all the things you want out of life.
Then list all the obstacles that are keeping you from achieving those things. Once it's down on paper, it will keep you more aware and more accountable to yourself. After all, you can't change unless you truly understand how you want to change.
Always remember that a weight loss journey is not only about losing weight but gaining your confidence back, learning how to control emotional eating and learning how to develop emotional fitness. It's also about learning good nutrition and all that comes along with fitness. To be successful it is important to learn and grow. Be the best that you can be.

The near end of my insanity asylum journey

I am approaching the end of my Insanity Asylum volume two. It has been a great journey. I have to admit that I love volume two more than volume one. There is just something about shaun T workouts that get me super pumped. I truly believe it is the intensity of the workouts and how they help me lose weight so fast. Fast as in a month two months not a week. I know alot of people will love to lose weight that fast but let's face it, that is not possible.
Insanity Asylum was great. It was great to go from insanity to insanity asylum volume one and volume two.
The asylum did include weight lifting and an awesome ab workout. Which I plan on doing from here on out. The Ab shredder and Back and 6 pack. These two are so awesome.
Insanity asylum is nohing like insanity. You cannot compare the two. I honestly believe the asylum was more difficult than insanity.
I enjoyed my journey with the asylum it was great. You can't get a better weightloss program than shaun T's weight loss workouts. They are great, high energy, fast paste workouts with the intent to help you lose weight quick and the right way. Not by some crash diet.

My next program is chalene extreme. I wanted to try T25 but I want to do some weights. I also want to do body beast but that's next on my list.
I am very excited to try out chalene extreme and get my weights workout on. I can't wait until the program arrives here and get up and start. This time I need to correct all the error with my diet that I have been doing with the asylum. Nutrition is really important. Just the small unhealthy stuff will through your weight loss off. It threw my weight loss off. So this time I am all in it, giving it 100% and will work hard every day.

Great breakfast recipes to keep you on your journey to good nutrition

Protein Packed Garden Omelet (301 calories)
In a non stick skillet coated with cooking spray,
make an egg white omlette with 4 egg whites
2 oz minced Canadian Bacon
1/4 cup fresh or sauteed mushrooms
1/4 cup fresh sauteed red onions
1/4 cup steamed chopped broccoli
Serve with 1/2 cup of tomato or vegetable juice

Fiber Up (196 calories)
1 cup high fiber cereal, with 1/2 cup skim milk or almond milk
1/2 cup sliced strawberries

Hearty Morning Oatmeal (297 calories)
Cook 1/4 cup steel cut oats or Irish oats (measured raw) in water, according to the package directions
Once cooked, mis 2 Tbsp slivered almonds and
1/4 cup rice milk into the hot oatmeal

Turkey Avocado Roll Ups (290 calories)
Roll 4 oz deli turkey around 2 1-inch avocado slices
(about 1/3 of a small avocado).
Serve with a sliced green apple

Sunny Eggs (298 calories)
In a non stick skillet coated with cooking spray,
cook 2 whole eggs over medium heat until the whites are cooked through and the yellow is done to your liking about 5-10 minutes
Serve sunny side up eggs with 1/4 of a sliced avocado
a sliced plum tomato and 1 cup of cubed cantaloupe

FIT TIPS!

Do Not Skip Meals

When you skip meals your metabolism slows down and you are not burning calories like you should. your body thinks that you are starving so when you eat again, your body stores away more than usual resulting in more fat.

This is also a result of bad dieting. When you try to live off salads, you are getting no calories or little to no calories which keeps you hungry all day long every day, causing frustration.

If you start working out with an intense workout you need to increase your calorie intake so your metabolism does not slow down. The more intense your workout is, it is very important to get enough to eat so your metabolism does not slow down. Eat good and eat clean.

Stay away from lots of refined carbohydrates. Refined foods such as white bread, pasta and rice are easily broken down by the body because the complex carbohydrates have been taken out of them. This means that your body doesn't have to work very hard in order to digest the nutrition found in these foods, leaving your metabolism at a crawl.

Avoid as much sugar as possible. Sugar creates a spike in blood glucose levels and is very quickly absorbed into your system. Both of these scenarios actually assist in the process to slow your metabolism, whether you realize it or not. Avoiding foods with excess sugar in them is the best idea, but consuming them once in awhile won't hamper your weight loss journey in the long run.

It is important to avoid fatty foods because these do not help you in any way, shape or form. Foods that contain a lot of fat can easily hamper your metabolism rate. Fat is not as easily digested as some of the other foods that will slow your metabolism.

Weight Loss Challenge group.

When I was 180 pounds I desperately wanted to lose weight but used everything excuse to avoid working out and eating healthy. It took me five months after giving birth to finally say no more excuses. I will put in the time, money, energy and effort.
How many of you are like this. You keep saying tomorrow. Tomorrow I will start. Tomorrow is the day. Then tomorrow comes and you push it back some more.
Want to get healthy? Want to get in the best shape of your life or even just tone up? Want to get rid of that stomach? I know I do!!

JOIN MY CHALLENGE GROUP STARTING JULY 28th.
What is a challenge group??

My challenge group is 30/60/90 days long and it's a place where you can come and get support.
It's a closed online support group that I'm going to provide you with my sample meal plans, my
recipes, my tips, we're all going to be working out together, we're going to replace 1 meal a day with Shakeology, and I'm going to teach you how to make this a 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 pre-plan your weeks, how to handle traveling, and also how to make this work with your busy
lifestyle.
Is this still something that you would be interested in?

If you are interested in this then check out the link below and do let me know if you are interested.
https://www.teambeachbody.com/beachbody-challenge?referringRepId=251604

I also have another challenge group which is totally free. 
Can't afford a challenge pack? 
It is another closed online group, which will be 30 days long, where I will help you with meal preparations, give support, motivate and have daily assignments posted to you everyday.
We will be doing squats, push ups, lunges, crunches and a few more small exercises.
I will be here to support and answer all your questions along the way.
I do have a prize for the person who sticks to it and do the daily requirements for the full 30 days.

P.S If you have a fitness program already you can still join my challenge group.
I am free to answer all your questions

Lose Weight the right Way not the Wrong Way.

We all want to lose weight. We want to lose it quick, we want it now. So we turn to unhealthy options. We diet, but we diet wrong. We eat salads all day long everyday with some chicken or fish and drink water. We get hungry and cranky, irritated, frustrated and so much more.  The results of bad dieting can lead to an ugly you.
The truth is we can't lose weight in a day or week. You start to see results in the third week but it is not possible to get rid of weight that quick. I have learned and always tell myself you are what you eat. The things you eat results in the amount of weight you gain or hold onto.
It is important to practice or learn good nutrition.  Good nutrition is what helps you with your weight loss. If you eat unhealthy you hold onto that fat. Exercising will be a waste of time because you are not eating right. Learn to eat those things that will keep you healthy and make you feel energetic. The things that will help you lose weight not gain weight. At first it will be very difficult. It will be difficult because your body has grown use to all the unhealthy things you eat. Because of this it will be hard to break the habit. But if you are constantly working on eating clean and  would stay away (not buy junk) it will become easier with time. What I have noticed is when I buy unhealthy stuff it makes me want to eat it  and I do eat it. But every once in a while I give my daughter something unhealthy. So it is all about learning how to control yourself.
The only way to lose weight and keep it off is through exercise and good nutrition. You practice those two things and there is nothing that can stop you from being where you want to be. Trash out all your junk and sugary foods. Get rid of sodas and juices. Stock up on browns, whole grains, greens, fruits, ground turkey, chicken, fish and all those good healthy stuff.
Don't do crash diets. Diets drive you crazy. Just eat clean.

Working Out So hard and Eating Clean but Nothing is Happening

Working out can sometimes drive a person crazy. Sometimes you are doing everything right. You are working out, eating clean staying away from all those unhealthy foods, drinking plenty of water, getting your nutrients in and all those other good things. But for some reason the weight does not seem to want to come off neither does the inches. This alone can drive a person crazy and cause emotional eating.

In situations like these the first thing you need to do is take a look at the things you eat and how often do you eat. It is very important to remember during your weight loss journey that having 5-6 meals a day is better to have than having 3 big meals a day. You also want to make sure that you are not having huge portions when you are eating. It is very important to have fruits and vegetables. More is not always better. If you are not losing weight it is important to examine what you are eating and how much of it you are eating. Have a proper breakfast, good lunch and dinner and in between snacks. Also if you have been eating the same things try something new. The body can easily get use to what you intake of everyday.Confuse it a little.

Another good point is, sometimes after we have lost lots of weight we don't seem to push as hard during our workouts anymore. No matter how much weight you lose, you still wnt to give you workouts 100 percent.

Switch or pump up your workouts. If you have been doing the same workout for quite some time now try something new or pump it up a little. The body easily adjust or get use to something when you do it all the time.

Try something more intense. You can always try a new difficult workout to challenge yourself. Sometimes it is good to challenge yourself with something more intense rather than doing something simple.

Diet VS Good Nutrition

Diet
Diet does not help you lose weight

1. Diet's causes increased weight rather than loss of weight
2. Keeps you hungry all the time
3. Causes emotional eating
4. increased frustration
5. To restrictive. The body needs more foods to provide the necessary nutrients. Salads are not enough.
6. Diet's cause lack of energy.

Verses

Good Nutrition
For weight loss it is important to have good nutrition.

1. Increased energy and performance.
2. Helps you to shred the pounds and inches
3. The body is getting the necessary nutrients as needed
4. Self confidence
5. Boost in energy
6.  Maintain a healthy weight
7. Prevents diseases
8. Provides stress relief
9.  Teaches others and family the importance of being healthy the right way

In order to be truly successful during your weight loss journey it is very important to know the difference between good nutrition and diet. Diet's do not have to be bad if you do it the right way. The body works so much different than how we think it does. If you starve yourself you will not lose weight, because your body will hold onto that fat. Instead you need to eat clean and measure out your proportions. Eat 5-6 small meals a day. Clean meals. Lose weight the right way not the wrong way.

When there is no support, you keep going!

One of the things I have come to notice is how difficult it can be when those around you do not support you.
Weather it is during a weight loss journey, or a great job offer or a starting a business, it can be difficult when you have no support.
We live in a society where alot of the time,s people look out for themselves not for others. Very few individuals will support you when you are successful and others will be so jealous of your accomplishments that they will be nothing but evil or full of hatred towards you.

When you are on a weight loss journey it can be very difficult and painful. Losing weight is not easy and who ever said so is crazy. It is hard and it is alot of work. It requires effort, dedication and determination. There will be days you will want to quit, days where you will cry, days where you will be emotionally  stressed which can lead to emotional eating. So many different scenarios. It's hard and it never gets easy, but it gets better and is worth it.

My advice to you is this. You may not have a support system around you to help you during this journey but you have your strength. That strength you have within you is stronger than you think. Your strength is what helps you to get up and go each day. It is what makes you, yourself. Everyday look at yourself in the mirror and say I am beautiful and today I will give it more than I gave yesterday. I can do this and I will do this. Everyday you push yourself further than you did the day before. You smile and be positive. No one can take away that from you unless if you let them. You don't need a support system, you only need yourself. YES a support system is wonderful to have and I will support anyone who needs my support the best I can but sometimes you don't always have that support. Always remember the importance of WHY you started this journey and WHERE you want to be. Everyday remind yourself and that reminder will keep you going. Keep pushing and stick to the journey. It may be hard now but it gets easier.

Weight loss Verses Fat Loss

Weight Loss
By Crash Dieting and Improper training!

1. Decreased Fitness
2. Decreased Strength
3. Poor performance
3. Early Ageing
4. Reduced Immunity

VS

Fat Loss
With correction, nutrition and training

1. Improved Fitness
2. Greater Strength
3. Peak Performance
4. Delayed ageing
5. Reduced risk of diseases

Alot of people associate weight loss and fat loss to be equal or to be the same. But the two are very different things.
Weight loss is having a desire to shred fat off your body for a leaner, sexier you. Weight loss is the journey we go through to lose fat but fat loss is the actual process of getting rid of all the unnecessary extra fat that the body has stored up.
It is important to remember, that in order to burn fat you have to eat clean, exercise daily, drink plenty of water and stay away from all fried foods, fast foods, sweets, sugars and all the things that does not allow us to burn fat.

Love what you're doing

Sometimes it is hard. Hard to love people, hard to love exercise, hard to love healthy, hard to love a variety of things. But from the moment you open yourself to love the things that goes on in your everyday life is the moment you start truly living. Yes it is healthy to dislike as well but love more, dislike less.
The whole point of our life is to live it and love it.
There will be bitter sweet days but those days are still days to love. Days you will look back on and say why did I not do this, or why did I let this get to me the way it did.
It is the same thing with exercising, getting fit and eating healthy. It is difficult in the beginning. You hate it. You complain about it. You do not give it 100 percent. You just can't stand it. But from the moment you change your attitude about it, is the moment you start loving it and give it 100 percent. You develop a love for it that makes you want to do it, want to live it.
Take me for instance. When I started working out I hared it, but I did it because I knew it was the best and healthiest way for me to lose weight. I had problems eating clean. It was hard because I did not love doing it I was doing it because I had to. But after losing weight and seeing my results I started loving it all. I developed a love for those that now people say I'm addicted to it. I'm not addicted I just love it. It is part of me.
What ever you do in life you love it!! Love it with your all and give it your all. There is a drastic change when you turn from having to do something to loving it. When you love it, you just do it. It becomes a part of you and a part of your life. Don't let dislike weigh you down but let love help you rise above.

Losing weight and everyday excuses

The first step to weight loss is getting in there and doing it. The longer you wait the harder it becomes for you. One of the things we tend to do is say TOMORROW I will start. When tomorrow comes we then say tomorrow I will start. Then when tomorrow comes you hear tomorrow for sure!! The point is the more excuses you use and the more time you take, the  more  difficult it becomes for you to take the first steps.
My advice is to get in there and just DO IT. Go for it.
You do not need to wait until Monday to start working out because it is the beginning of the week. You can start on Wednesday. There are no rules that say you have to wait for a Monday to start working out.
Another excuse individuals use is not enough time. That's no excuse.You have plenty of time. You need to just choose a time and stick to it. If you have kids and you gotta wake up to get them ready and yourself, wake up an hour or two hours ahead to get a workout in. You can do it late at night too, when the kids are asleep. Yes it is difficult for some people to workout because of their schedule, but those who really want to lose weight dedicate themselves and find.
It is also important to remember that you have to eat clean to lose weight and you need calories to burn calories. Some people try to starve themselves or live off salads of just liquids or even just quaker oats. These are not healthy. You want to lose weight the right. So eat clean and get enough calories.

Ok so it is time. Get up off the couch or your feet and get busy. Go workout. No more excuses, just do it. If you really want to lose weight you will start the work with no excuses. It's hard for some people. But take baby steps and your progress will grow. If you start from this day, you will not regret it because the end results will be great.

Getting in Shape! The best shape of your life.

When we speak of getting in shape, alot of people seem to no understand clearly what the word means. So many people turn to diet pills, or living their life off salad, or just liquids. So many people do so many crazy things to lose weight.

I have a friend and she is a big girl. She is big but it seems like she is most big in the hips, the butt and stomach area. She has been complaining for months of how uncomfortable she feels and how stressful it is for her to get bottoms that fit. She wears dresses alot of the time because it is easier for her and in some way covers all her hips and butt up. She started taking so many diet pills and doing so many crazy things to lose the weight but none of the pounds were coming off. She poke of surgery and all those weightloss things there is out there.

Getting in shape does not have to be a difficult process. If you want a fit body or want to lose weight, all it requires is good nutrition and workouts.
There are at home workouts designed for everyone, from easy to super intense. Alot of women are not comfortable with going to the gym. For me the gym intimates me in some way. For others they love the gym. I love working out at home. For this reason I joined beachbody and turn to their workouts. There are so many workout programs you can do at home. We live in a world where people will talk about you and laugh at you in your face. It is hard. For this reason some women or men don't want to go to the gym. Even when someone at the gym gives you a positive stare you may believe it is a negative stare.

Yes there are lots of weight loss pills and options to turn to but it will benefit you more to do it the natural healthy way. When you put the work into exercising you know how much effort and energy it takes to get the pounds off. When you turn to the easy solutions you don't know how much work it is and in most cases you always end up right where you started. When you workout you tend to stay where you are because you know how much work it takes to get the pounds off.

The most important thing to remember during your weight loss journey is, nutrition is what really matters. You can exercise but if you don't eat right then there is no point of working out. To lose weight you have to eat clean and to be healthy you need to eat clean as well.
There are lots of skinny/fit girls out there that believe they do not need to eat healthy because they look good. FALSE!! Everyone needs to eat healthy at all times. Yes you can have an unhealthy meal day. But for good results and to truly be healthy you have to do what it requires.

Dinner recipes

Grilled Sirlon Steak with steamed Spinach and a Tomato and Onion Salad (248 calories)
Season a 4oz sirlon steak with salt and fresh pepper.
Broil and grill to desired degree of doneness.
Serve steak with one cup of steamed spinach and tomato salad composed of 1 sliced plum tomato and 1/4 of a thinly sliced red onion, tossed with 1Tbsp balsamic vinegar.

Country Dijon Pork Chops (245 calories)
Coat a 4oz lean center cut pork chop with 2 Tbsp of country style Dijon mustard.
 Bake at 375 degrees for approximately 12-15 minutes.
then broil for 1-2 minutes to let the top of the chop caramelize slightly.
Check that the chop is cooked through.
Serve pork chop with 1 cup of steamed string beans
and a tomato and onion salad composed of
1 sliced plum tomato
1/4 of a sliced red onion
4 sliced black olives.

Shrimp Cocktail Platter (278 calories)
Boil 5oz cleaned shrimp until cooked through.
chill and serve with 2 Tbsp  sugar free cocktail sauce
and a large mixed green salad
1/4 avocado topped with 2 tsp
olive oil
and fresh lemon juice

Lemon Thyme Chicken Served with Steamed Artichoke (246 calories)
Place a 4 oz boneless skinless chicken breast in an ovenproof casserole dish.
Top with 1 tsp olive oil
2 Tbsp lemon juice
1 tsp dried thyme
and a pinchof salt and pepper.
Cover the dish with aluminum foil and bake 375 degrees for 15-20 minutes or until cooked through
Serve chicken with a small steamed artichoke and a salad composed of chopped of
chopped romain hearts, sliced red pepper
and 3 black olives with balsamic vinegar

Baked Tilapia with oven roasted  Asparagus (244 calories)
Preheat oven to 300 degrees.
Spray a cookie sheet with a non stick cooking spray.
Place a 5oz piece of tilapia on the cookie sheet and season with salt and pepper
1 tsp lemon juice
1 tsp olive oil
Arrange 8-10 asparagus around the fish
Bake for 10-15 minutes or until the fish is cooked through.
you may want to cook the asparagus  for 3-5 minutes more, depending on your taste preference
Serve fish and asparagus with side salad topped with
1 Tbsp light vinaigrette dressing.

My Insanity, Insanity Asylum Transformation Video

Ways to break through weight loss Plateaus

You're tracking calories, working out every day and the last few pounds refuses to come off. You're eating clean and doing everything you did, when you first started working out and nothing is happening. The numbers on the scale remains the same. This is the moment when you realize that you have hit your plateau and some changes need to be made.

When I started working out, the pounds shredded quick. I had no problems. I was eating clean, working out everyday and staying active. After a few months of working out I hit my plateau. I was very frustrated. I was doing everything I did when I first started working out and nothing seemed to be working. The scale refused to budge.
In moments like those it is easy for individuals to fall back on unhealthy foods like pizza, burgers, fries, sodas and chinese food. It can get very emotional hitting that plateau. I know!!
But you have to be strong and not gravitate towards the unhealthy food. You don't want to work hard to end up where you first started.

Here are a few tips to try when you hit that plateau

1. You need to relax.
I have learned that when we are stressed our body tends to hang onto the fat. There are many contributing factors that is caused as a result of stress. It is the same thing as trying to have a baby. If you are stressed out or become stress after your first try of trying to have a baby then that can hinder you from getting pregnant. Until you are able to relax and just breath then you will not get pregnant. When you're stressed, your body sends out higher levels of the hormone cortisol that,  can encourage your body to hang on to fat.
There are many things that causes us to be stressed on a daily basis. We have to learn ways in which we can control our stress levels.Sometimes even just a smile or laughter can ease your stress. Yoga or meditation are other ways to relief stress. Sometimes if you just stop and breath for a minute or two that could help. Don't let your stress take over you. You take over your stress.

2. Get more sleep.
It is very important for you to get enough sleep. The body does not perform on little to no sleep.
Try going 2 days with no sleep. Your body feels exhausted, you are sleepy, you are not able to function or pretty much do anything. When you are working out you give it 100%. In order to have a successful workout you have to give it 100%. If you can't give it 100% then it is like you did not do anything. When you train hard you need to sleep hard. Get enough sleep.
 

3. Change or switch up your exercise routine.
 If you start out with an exercise routine and have done it for a few months then switch it up or try something new. It is important to change your routine so your body does not get use to it. When your body is use to an exercise routine, you tend to burn less fat because it knows what you are doing. In the beginning of every weight loss journey you lose the weight quick. But after a month of two of doing the same routine you realize that the weight is shredding off slower.
If you do the same workout each day, eventually it can start to become less challenging, and less effective. You already know what's next and it is easier for you to do . If you push yourself to new levels of strength or exhaustion, you'll almost certainly see a difference.
The better you become at something the less challenging it becomes and it also starts to become boring.
If you are a cardio person, try lifting some weights. If you love walking, try running. Try something different and new or up your workouts.

4. Change your diet
Eating the same foods everyday can become boring. Not just boring, but your body will get use to what you eat on a daily basis. Remember that the body gets use to certain things real quick. You always want to keep your body guessing what's next.The key to weight loss is to keep your body constantly guessing what's next. As I mentioned above you have to switch or up your workouts just as you have to switch or up your diets. Some people tend to eat less when they have hit their plateau but you do not need to eat less you only need to change our diet. Eating less will only cause you to gain weight not lose weight. When the body is hungry it tends to hold onto fat, so you want to eat not starve yourself.
If you eat 1,300 calories a day tomorrow have 1,500, then the next day have 1,200. Then go back to your 1,300 and  then higher, then lower. So you see where I am going with this. The trick is to always keep your body guessing.

Justin Holberg "Most people who hit a plateau are undereating. If you are indeed undereating, adding calories for a few days, then lowering them again, will help you force your body into a hormonal response that will not only help you break out of a plateau, but—as you learn to recognize the signals—will teach you how much food you should be eating."

Obsessed is the word the lazy use to describe the dedicated

 

I have had so many people tell me how obsessed I am with working out and eating clean. I have to admit, I love working out. It is my stress reliever or that moment in which I seem to forget about everything and just focus on my workouts. There are many individuals who do not have to worry about the things they eat because they do not gain any weight from eating unhealthy. However that does not mean it is wise for them to always be eating unhealthy. I f I have one bad day of unhealthy eating, the next day if I weigh myself I guarantee you that I would have gained a pound. I am not obsessed with my workouts, I am just dedicated to be fit and healthy and want my family to see the importance as well. A person who complains about you working out or how much time you workout is jealous that you  are so committed to your workouts.

Lunch meals and recipes( Healthy eating)

Shrimp salad (296 calories)
 Toss 4 oz steamed shrimp
1 Tbsp light mayonnaise
1/2 of a sliced cucumber
1/2 diced plum tomato
and serve over baby spinach or lettuce leaves garnished with
1/4 avocado, sliced. Serve with a celery stalk.
You can always add more shrimp, if desired.

Southwest Turkey Burger (269 calories)
Combine 3 oz ground white meat turkey with
2 Tbsp salsa
Form into a patty and bake at 375 degrees for about 20 minutes.
Serve turkey burger over a bed of mixed greens
sliced red onion, and top with
1/3 cup of black beans

Rotisserie Chicken with a zesty Health Salad (287 calories)
Make a healthy salad by tossing together
1/2 of a peeled, seeded cucumber
1/4 of a thinly sliced red onion
1/4 red bell pepper
2 Tbsp red wine vinger
1 tsp olive oil
and a pinch ofof salt and pepper.
Serve salad with 4 oz rotisserie chicken breast with the skin removed

Grilled Chicken over Arugula (280 calories)
Slice 3 oz grilled chicken and serve over a mixed green salad
composed of 2 cups of chopped romaine
1/2 of a sliced cucumber
3 sliced artichoke hearts(in brine, not oil)
and 1/3 of a sliced red pepper.
Dress salad with 1 tsp olive oil and red wine vinger

Poached Salmon with Fresh Lemonade and Broccoli (275 calories)
Place a saute pan with about 2 cups of water over medium-high heat
When the water has began to simmer, remove the pan from the heat and
add 4 oz salmon fillet to hot water.
Cover the pot and allow the salmon to poach for about 5-8 minutes until cooked through.
Serve poached salmon  with 1 cup of steamed broccoli. Top both salmon  and broccoli with fresh lemon juice

Italian Tuna salad (271 calories)
Combine 4 oz water packed  tuna with
1 tsp olive oil
2 tsp lemon juice
and 5 chopped black olives.
Serve tuna salad over mixed greens and garnish with sliced roasted red peppers

Spanish eggs with black olives, caper and tuna

Here’s how to do it,
You decide how much of each ingredient to use based on your liking.
Boil one dozen eggs. Cut a small slice off each end of the boiled egg so the egg can stand up right. Then cut the egg in half and carefully remove the yolk, if the white breaks a bit, fear not, stand it up and work with it anyway. Be brave.
Flake eggs with a fork. Chop some celery greens, capers, red peppers, black olives and add olive oil and toss lightly. Use one can of tuna, drain well, and flake with your fingers and mix with the egg mixture, salt and pepper. Make sure everything stays flaky (you do not want to make the eggs yolks turn into a paste) Fill the egg whites with the tuna and egg mixture, serve cold, and have fun eggs heads.

Nutrition Tips

Many of you struggle with weight loss and nutrition. Learning how to change your diet can be difficult at first but if you stick to clean eating you will succeed.
Here are some tips to get yourself on the right track to eating for your best self.

 Avoid 3 big meals a day. You want to stick to eating 4-6 small meals a day.

Switch to whole grain foods. Whole grain is healthier and better for you. Avoid white bread, white flour, white sugar and anything white.

Drink at least 64 ounces of water per day! It is important to stay hydrated at all times.

Avoid juices and soda or sugary drinks. You may also want to eliminate high calorie or any alcoholic beverage. It is better to drink plenty of water.

Eat breakfast within an hour of waking up each day. Breakfast is the most important meal of the day, so eat up.
You may want to switch foods like bacon to turkey bacon, egg whites, oatmeal and such.

The less ingredients something has, the better it is for you. If you can't pronounce an ingredient then you should not be eating

Eat plenty of fruits and veggies per day.

Keep in mind proper portion sizes. You may think you're eating the right foods, but if your portions are out of whack, it's counterproductive.

Get in 2 servings of healthy fats per day - canola oil, flaxseeds, salmon, hazelnuts, olive oil, etc.

Always remember to avoid fast foods, oily foods, sweets and junks. For effective weight loss those foods needs to be eliminated.
When dining out always remember to stick to clean eating. You can order grill, baked, boiled, roasted, steamed, dry-sauteed and poached. These are healthier options.
You can also ask that certain foods be prepared a certain way or without an ingredient.

 Avoid: "breaded", "au gratin (with cheese)", "casserole", "carbonara", "creamy", "sauteed", "tempura", "gravy", "fried", or "bisque"

Always stick to healthier alternatives when dining out or traveling.

Importance of goal setting

It is very important to set goals, write it out, print it out and have it within your sight.
Goals can be long term or short term. When you list and know the things you want accomplished in a certain period of time it gives you the drive and determination to work hard to get these goals accomplished.

1. Set a goal or set some goals!

2. Write them down, type it out and print it out. Or place in on a board.

3. Decide the period in which you want those goals accomplished. Set a dead line.

4. you can frame your goal sheet or stick it up on your wall.

5. Put your goal sheet or goal board in a place where you will see it everyday. Seeing your goals everyday is a reminder of the things you want accomplish and in what period of time.

Having goals is having the power to take control of your life. To make something out of yourself and it makes you ambitious because you are working towards being successful.
The only way to be successful is to dream, set goals and work hard.

When you have no goals, you have nothing to work towards to. You are just living life waiting to see what tomorrow brings. Your life is passing you by.
Set goals, take control.

Here is a website where you can create a dream board. Creating a dream board helps you to knpw what you are working towards which is achieving your goals.

http://www.oprah.com/odbimage/db_210914489_3

I'm willing to go the distance with you

I know how hard things are. I know what it is like to struggle. I know what it feels like to want help but have no help. I know how hard it is sometimes to get support or help when needed. What may seem easy for others may not necessarily be easy for you. What is affordable for others may not be affordable for you. Sometimes the easiest things are the most difficult for others.When I signed up as a coach, maybe my focus was not in the right place.

I know that there are lots of individuals who want to lose weight or tone and learn good nutrition but can't afford it. I know there are individuals who would love to go to the gym but don't feel comfortable in a gym like me. I know there are individuals who want to try beachbody but the price limits them. I want to help you even if you are not able to afford beachbody currently. My goal is to help you regardless if you are not able to afford beachbody products. When I started my weight loss journey I could not afford beachbody products or workout DVD's. I could not afford the DVD's off ebay or any of those sites. But I knew that I wanted to be able to workout at home and still lose weight and feel like it was my own gym. I knew beachbody allowed me that opportunity with their at home workout DVD's, but I could not at the time.

But I want to help all of you regardless. Even if you can't do beachbody, I am still willing to help you as much as I can so you can achieve your fitness goals. Weather you want to lose weight, tone up, or just learn good nutrition I want to help. I'm here to help and to share tips with you as needed. Weightloss is hard, good nutrition is a struggle but I can help you along the way. I'm here to help. We are doing this together. We can achieve our goals..

Don't let the paste you go at stop you from achieving greatness

 

Don't stop moving and don't give up. No matter how far the finish line is, you will make to the end if you keep moving and keep going. It may be hard and overwhelming but if you stick to it and push forward you will reach the end. While you are out there giving it your best think of how many that are still sitting on the couch saying tomorrow they will start. They keep saying tomorrow, but tomorrow never comes. You started today so keep going and never give up.

More Breakfast Meals and Recipes

Smoked Salmon Platter (293 calories)
1 cup clean spinach leaves
Top with 5 oz sliced smoked salmon
1 sliced plum tomato
1/4 of a sliced red onion
1/2 of a cucumber.
Season with 1 tsp olive oil and 1 Tbsp fresh lemon juice.

Sauteed Breakfast Links (286 calories)
Coat a non stick skillet with cooking spray.
Cook 1 slice of red onion
5 sliced mushrooms
1/2 sliced bell pepper over medium heat, stirring often
When vegetables begin to soften, about 8-12 minutes
add 3 links of turkey sausages(about 1 1/2 oz) links) cut into 1/2 inch rounds
Cook sausages and vegetables for 5 additional minutes or until
sausage is cooked through.

Mexican Scramble (282 calories)
Coat a non stick skillet with cooking spray.
Add 5 egg whites.
Scramble eggs over medium heat until cooked through.
Remove eggs from pan and top with 3-4 Tbsp salsa
and 1/2 oz a sliced avocado

Blue Buster (190 calories)
Add the following to a blender:
1/2 cup combined frozen blueberries and blackberries
1 tsp fresh orange juice
1 Tbsp nonfat blueberry greek yogurt
1 scoop greenberry Shakeology powder
3/4 cup water
and ice to taste. Blend and enjoy

Hearty Protein Delight (291 calories)
Toss 4 oz light water pack tuna in a bowl with
1/2 slice cucumber
1 diced plum tomato
1 tsp olive oil
2 tsp light balsamic vinaigrette
Serve with celery stalk

Wake up Chai Tea Shake (191 calories)
In a blender combine 1 scoop beachbody Vanilla meal replacement  Shake powder
1/2 cup ice water
1/2 cup low fat almond milk
1/4 tsp ground cinnamon
1/2 tsp ground ginger
1/4 tsp ground cardamom
1/4 tsp ground cloves and ice
Blend to desired consistency

Turkey Roll-ups (300 calories)
Roll 4 oz thick sliced deli turkey around 4 spears f avocado
4 spears of red pepper ( about 1/2 of a small avocado and
1/2 red pepper.
Serve turkey roll-ups with cucumber slices

The Perfect Food Improved ( 220 calories)
Cut 2 hard boiled eggs in half
Remove yolks and combine with 4 tsp Light mayonnaise
1 tsp mustard
1 tsp chopped green onion
Season to taste with salt and pepper
Spoon yolk mixture into egg white halves and garnish with a sprinkling of paprika.

you keep going

It is so easy to quit or to walk away from a workout. When the going gets tough you quit or walk out right? Wrong!! you keep going. You push and give it all you have got. Unless if you feel the need to vomit, pass out or can't breahte, then don't stop, keep going. You always keep going.

Dinner meals and recipes. Tasty meals.

Grilled skewers (260 calories)
3 oz cubed tofu, chicken breast, lean beef, or shrimp
6 oz vegetables, chunked (egg plant, onion, peppers, zucchini, squash)
1 cup sugar snap peas, steamed

To Prepare: If using wooden skewers, soak them in water for 30 minutes.  Mist grill pan with non stick cooking spray and preheat. thread chosen meat or tofu and chunked veggies onto skewers and arrange on grill pan. Then bring a small amount of salted water to boil in a pan, add peas, and steam until tender crisp. Serve with skewers.

Chicken in Foil (283 calories)
1/2 skinless chicken breast
1/2 cup chopped tomatoes, bell peppers, and onions
1 medium red-skinned potato, sliced
salt and pepper to taste
Aluminum foil

To prepare: Preheat oven to 375 degrees. Season chicken with salt and pepper. Lay the potato slices on foil, place the chicken on top of them, and sprinkle the chopped veggies on top of chicken.  Fold the foil to seal securely, place on a cookie sheet, and cook for 20 minutes or until desired doneness.

Savory Surf with roasted Garlic Sauce ( 178 calories)
3 oz Halibut
1 Tbsp roasted garlic sauce ( see below for preparation)
1 cup broccoli steamed in chicken broth
1 Tbsp fresh fennel sliced
1 Tbsp spring onions, sliced
salt and pepper to taste
Aluminum foil

To prepare: Preheat oven to450 degrees. Lay foil on a baking sheet. Place the fennel and onions on one side of the foil. Season the halibut with salt and pepper, and lay it on the foil of broccoli. Seal  the foil and cook for 20 minutes, or to desired doneness.

Sauce
2 heads garlic, unpeeled
1 slice firm white bread, torn into pieces
3 Tbsp olive oil
2 tsp fresh lemon juice
1/2 tsp salt
1/3 cup of water

To Prepare: Preheat oven to 350 degrees. Wrap garlic loosely in foil and place in the oven. Roast for 1 hour. Process the other 5 items in a food processor and add garlic when cooled. Pulse to desired thickness. Makes 1 cup; drizzle 1 Tbsp on halibut.

Steak & green Beans Amandine (300 calories)
3 oz top round steak broiled
1 cup green beans steamed
1/2 oz slivered almonds
salt and pepper to taste

To Prepare: Preheat broiler. Season steak with salt and pepper and place in the broiler. Then bring a small amount of salted water to a boil in a pan, add beans and steam until tender crisp. Serve beans with steak. Sprinkle green beans lightly  with almonds.

Lime & Honey Glazed Salmon with warm veggie Salad (237 calories)
1 Tbsp Honey
1/2 lime
3 oz salmon fillet
3/4 cup frozen corn, black bean, and red pepper medley, thawed
1/3 cup baby spinach
salt and pepper to taste

To Prepare: Preheat oven to 450 degrees.  To create glaze, mix honey and lime in a cup. Place salmon on a baking dish: season with salt and pepper, drizzle with glaze, and pop in the oven. Cook to desired doneness. Place the corn medley, in a separate pan and a few tablespoons of water. Then place that in the oven as well to heat the corn medley through. Add spinach to medley to wilt. Serve salmon on top of warm veggie salad.

Pasta Pesto Primavera (262 calories)
1/2 cup whole wheat spaghettie cooked and measured after cooking
1 oz basil pesto without nuts
1/4 cup asparagus steamed and chopped
1/4 cup yellow squash steamed and chopped
1/4 cup zucchini steamed and chopped
1 Tbsp Parmesan Cheese grated
Reserve 1/2 cup of cooking water

To Prepare: Steam Veggies. Bring a pot of salted water to a boil, add the spaghetti and cook until dente, then strain. Stir pesto into the spaghetti and add a bit of the cooking water to make a sauce. Toss in veggies. Top with parmesan.

Presto Italian Chicken (223 calories)
4 oz grilled chicken breast
1/2 cup marinara sauce
1 cup asparagus
1 cup sliced mushrooms
salt and pepper to taste
optional: 2 Tbsp Parmesan

To Prepare:  Preheat grill pan. Season chicken with salt and pepper.  Grill chicken over medium heat, turning occasionally, until chicken loses its pink colour. Place asparagus and mushroom in a baking dish and roast at 500 degrees. Place chicken in baking sheet top with mariana and cook veggies and chicken for 10-15 minutes. Sprinkle with 2 Tbsp. Parmesan if desired.

Curried Tofu Bowl (237 calories)
1/2 cup firm tofu, cubed
1/2 cup brown rice, cooked and measured after cooking
1/4 cup frozen peas
1 Tbsp onion chopped
1 clove garlic, minced
Curry powder, salt, and pepper to taste
1 Tbsp vegetable oil

To prepare:  Defrost peas in microwave.  Cook brown rice according to package  directions.  Season tofu with curry, salt and pepper. Heat vegetables in oil in a large pan; then add the tofu, and brown lightly. Remove from the pan and set aside. Add garlic and onion to the pan and saute until onions are translucent. Add cooked rice, peas, and tofu to pan. Stir to combine add place in a bowl.

Poached Salmon (329 calories) 
3 oz salmon fillet
3 oz poaching liquid (water, white wine, lemon juice)
Dill, capers and lemon to taste
1 cup sliced zucchini, roasted
1 garlic clove minced
1 Tbsp extra virgin olive oil

To Prepare:  Preheat oven to 450 degrees. Add poaching liquid and salmon to a baking dish and cover. Lay zucchini on separate baking sheet. Season with salt and pepper, sprinkle with garlic and drizzle with olive oil. Place salmon fillet and zucchini in the oven and cook for 20 minutes, or until desired doneness.

Lobster Party (280 calories)
1 1/4 Ib Maine lobster, chunked about 3 to 5 ounces of meat
2 small roasted red potatoes or 1/2 ear of corn
1 cup spinach and garlic

Vegetable Chicken Noodle Bowl (245 calories)
1/2 cup chicken breast chopped
1 clove garlic, finly chopped
1-inch piece of fresh ginger, peeled and sliced into matchstick-sized pieces
1/4 cup carrot, shredded
1 scallion, chopped
1/2 cup bean sprouts
1 oz shelled edamame
1/2 cup whole wheat spaghetti, cooked and measured after cooking
2 Tbsp low sodium soy sauce
1 tsp sesame seeds, toasted
salt and pepper to taste
1 Tbsp vegetable oil
salt and pepper to taste

To Prepare: Preheat pan and a pot filled with water. Season chicken with salt and pepper, add oil to preheated pan, and cook chicken on medium heat. Remove chicken from pan and set aside. Add garlic and ginger and carrots to the pan and cook. hen water comes to a boil add spaghetti and cook according to the packaged directions.  Add spaghetti  and chicken to a pan and mix in soy sauce. Place all the items in a bowl. Add the endamame, scallions, bean sprouts and seasame seeds to mix.