Protein in the AM is key for me. It helps keep me feeling full all day and studies have shown that it helps reduce food cravings. I also struggle with getting veggies in the early part of the day. If you are on the go each morning this is a great recipe to have prepped on Sundays and you can grab and go. Here is one of our go-to, kid-friendly, hubby-approved morning recipes.
1-2 cups of veggies, your choice. I tend to use cherry tomatoes and organic spinach
4-6 slices of turkey bacon, nitrite free bacon OR chicken sausage (just enough to fill the bottom of the cups)
1/2-1 cup of mozzarella or cheese of your choice
salt and pepper to taste
1. Preheat oven to 350 degrees. Spray nonstick oil on muffin pan. For this recipe, I'm using a regular size muffin pan. You can do mini l, but your times will change.
2. Precook your meat and line the bottom of each tin.
3. Add veggies.
4. In a bowl, whisk together eggs and pour into each muffin tin. Should be about 2/3 full.
5. Top with cheese, salt and pepper. *Note: feel free to add herbs like basil and any seasoning that you love. I've even done nutritional yeast and it's delicious.
6. Bake 25 minutes or until center is set. They will rise a little.
Serving size is 2 muffins.
For my 21 Day Fixers, 2 Muffins= 1 red, 1/2 green, 1/2-1 blue
Share with your friends and I would love to see your different variations.
Imagine you are trying to lose weight and finally decide how you want to do it. You decide you will do a Beachbody program like 21 Day Fix. You buy it. You do it. You crush it. After round 1, you do another round. Crush it, but now you are bored. So what's next? Now you have to start the process of deciding all over again AND you have to pay for something else. Next thing you know, it's been months and you haven't worked out and you've gained some of the weight back...
What if you didn't have to buy a different program? What if you had access to thousands of dollars worth of workouts for just one price? It would make it easier to keep your momentum going, huh?
I only mention this scenario because I've seen it happen SO MANY times. It breaks my heart to see someone invest so much into themselves and to get thrown off by something sucky like more $ or not knowing what to do. This is one reason I'm so excited about Beachbody's new ALL Access Pass to Beachbody on Demand. It's structured so that you can stay consistent, not get bored, and have access to thousands of dollars of workouts, meal plans, cooking shows, etc. :)
It gives you access to ALL, yes ALL, of the programs Beachbody has in their library for a FULL year, plus any new release for 2017. This includes new programs like Core de Force, Master's Hammer & Chisel, Insanity: Max 30, BOD Exclusives like 3 Week Yoga Retreat, and old favorites like PiYo and P90X3. There is even an Active Maternity series!
This is a LIMITED TIME OFFER, so be sure to jump in on this and share it with your friends and family.
I want to give you all the details upfront so here are a few key points:
Please feel free to ask questions. Send me a message. It's okay, I only want to help. I want to know your goals so I can help see if this plan is a good fit for you.
So now, let's imagine a pregnant woman, like me. She doesn't know what to do for workouts as her pregnancy progresses, but she has BOD. She is 22 weeks pregnant and starts doing Active Maternity: 2nd trimester and some barre and a little 21 Day Fix, and maybe a little TurboFire. Now she's in her 3rd trimester and pretty much does Active Maternity: 3rd trimester, some PiYo, Cize, and Country Heat. She has the baby. Guess what?! There is Active Materntiy: Postpartum and PiYo, which is my fave program postpartum. The baby is 4 months old and she wants to do 21 Day Fix and then P90X3, then.... you get the picture. Every single one of those workouts is included in the All Access Pass. Pretty good, huh?
I am absolutely loving my December: Balancing It All group. I am thrilled that I got to create the workouts for that group and gather up and doctor some delicious recipes. December is a month unique to itself because of holiday parties, travel, and family time. January on the other hand is when most people buckle down on new goals. Therefore, I'll be going back a little bit to my Beachbody roots.
Here's the real reason why: Beachbody covers all the bases and they do it with excellence. Need a different workout for everyday of the week? Covered. Need a full, detailed, specific, no questions needed meal plan? Covered. Need help balancing your blood sugar, curbing cravings, and fueling your body? Covered. Need online streaming? Covered. Need daily support, accountability, and love. I've got you covered there too. :) So you see, me pairing up with BB lets you have the details and plans AND have me investing in you daily. It lets me focus on your success and helping you anyway I can.
How do you know if this group is for you?
-Have you tried to lose weight on your own and given up after just a few weeks?
-Are you so confused by all the "rules" about what to eat and what not to eat that you don't know where to begin?
-Are you prepared to be disciplined even when you lack the motivation?
-Will you let me help you make the lifestyle changes needed for a balanced life, not just a challenge?
-Do you need someone to be your supporter and encourager? Someone who is knowledgeable, but also a loving friend?
If your answers to those questions is a resounding "yes", then let's get started.
Here is how it works:
We schedule a free 15 minute phone consultation to determine your goals and talk about your specific situation. Examples of questions I will ask: What type of workouts do you like/not like? What physical or mental limitations do you have? What's worked or not worked in the past? How can I best serve you? After that, I will suggest a Beachbody program that is tailored to your goals and that I have personally tweaked to your story. Your commitment consists of purchasing a challenge pack, which will include your program, a 30 day supply of Shakeology (more on that later), a 30 day free trial to Beachbody On Demand that has access to hundreds of workouts, a full meal plan, and plenty of bonuses. Your purchase secures your spot in the group and me as your coach. I become your coach for FREE.
Extra perk: just for logging 3 workouts a week and 5 Shakeology pics, you are entered in to win your portion of a 3 million dollar BEACHBODY Health Bet pool. How fun is that? Talk about bonus!
What does me being your coach mean?
As many of my clients and now friends will say, I am your coach for life. Whether you stick with a Beachbody program, only drink your one bag of Shakeology, or stay for life, I am your biggest cheerleader. I LOVE investing in people who desire a lifestyle change. I will be there with you every step of the way. If something works and it's time for a change, we will figure it out together. If something doesn't work, I will work tirelessly alongside you until we find what does. That's for as long as you want me to be a part of your journey. However, it all starts with daily check-ins on the BB app during our 4-5 weeks together.
What does your actual commitment to this group look like day to day?
-You do your workout. Most are around 30 minutes a day.
-You drink your Shakeology EVERY day.
-You follow your meal plan as closely as you possibly can.
-You log those things on the BB app for accountability and my ability to track your progress.
-You show up to support those who are working hard alongside you.
-You tell me when something isn't going right or you tell me when something is going well.
We are on this journey together and I want you to have a rocking 2017. The group starts Monday, January 9th and ends February 5th.
Email email@example.com if you would like to set up your free phone consultation. Slots are limited so email promptly.
Average cost for your challenge pack: $147
I'm going to be honest with you. I'm pregnant, the holidays are fast approaching and I know that somehow someway I have to find a way to not eat the entire house or conveniently "forget" to do my workouts. I will, I totally will. I'm notorious for skipping an entire week of workouts during each holiday. I'm also pretty awesome when it comes to making sure there aren't any leftovers. 😜 So, I decided I would try something new this year and I want to see if you'd like to join me.
Following a strict program is NOT for me during the holidays. Having to be perfect and counting calories definitely NOT how I want to do this. So, I'm starting a little group where we each set our own goals, NOW, for accountability. For instance, I'm going to workout 4 times a week and eat no worse than 70/30 for the entire month of December. If you don't know what that means or where to start, I'll help you set a plan that works for you.
But here is the best part, I'm providing this group with 4 FULL workouts from yours truly ($120 value), 8 delicious, healthy recipes for your holiday festivities and a weekly check-in for accountability. The goal is to get us off of social media and being more present with our families, but not to gain the average 10+ lbs Americans gain during the holidays. The group is $25 and that's it. Does that sound good to you?
This is totally different than what I normally do. It's so different I even filmed a video or two about it on my this page www.facebook.com/healthystronghappy.
This has nothing to do with BB, simply me wanting to help my friends not feel guilty or discouraged this holiday season. Send me a message if you are interested! I'm taking sign-ups through this week.
3 workouts a week.
5 Shakeology's a week with picture proof.
Sounds like easy enough goals, right?
In my experience when most people start a new workout program they go all in... for about 2 weeks. Seriously, they workout every single day. They eat no sugar, no gluten, no dairy, blah, blah, blah. While that is great, it often is not maintainable long term. So, I encourage people to be realistic about their game plan.
The first snag is the workout. It is better to workout 3 times a week for 3 months than it is to workout 14 days and then stop for 3 months. Right? I'm sure some of you reading this have been there. It happens to all of us.
Another snag most people run into is not fueling their body right. They crash diet or quit everything or drop to a ridiculously low amount of calories. That's not healthy either. Shakeology feeds your body 70 foods/superfoods that have a higher nutrient balance than anything we can find here in the States. Why is that awesome? Well, when our bodies have nutrient dense foods, they are able to stop craving the wrong foods, have higher energy, and seriously help the gut.
The other main snag is accountability. You already read about how many people fall off after 2 weeks. I'll give some of us credit and say that we make it 3 weeks. Why did we fail? Either discipline, accountability, or a simple reward could have saved it for us.
-Discipline is showing up even when you don't want to. Use the 5 minute rule. Push play for 5 minutes and if you still want to quit, you can, but most likely since you already started you will keep going. Getting started is often the hardest part.
-Accountability is where your friends and coach, aka me, come in. We get to help you on the rough days. We get to cheer you on when you did an extra pushup or dropped a pant size. Knowing you have support can mean the difference between skipping a workout or sticking to the plan.
-Rewards can keep you focused when everything else fails. I often set a reward like a new workout top for a 30 day program or a new pair of fancy yoga pants for a 90 day program. It keeps my chin up and keeps me moving.
So, that's why I'm pumped about the Beachbody Health Bet. You have realistic goals for workouts, nutrient focus for food, and the reward is money. So far, the pool is $1.5 million. For any person who logs those 3 workouts (doesn't have to be Beachbody) and 5 Shakeology's with pics for the 4 weeks between September 5th and October 2nd, you win money.
If you already have Shakeology and I'm your coach and you want to try this version of accountability and reward, send me a message or email. firstname.lastname@example.org
If you have been thinking about when to get started, now is the time. I've got you. Send me an email and we will get you signed up. Our most popular challenge packs are all on sale this month, so estimate around $147 after tax.
If you already have a Beachbody coach and it's not me, send them a message. I'm sure they will be happy to get you set up!
We are in the middle of prep week right now, so you have 4-5 more days before we start. Let's do this!