What happens when you feel "under the weather" and don't feel like working out ~~~

https://www.teambeachbody.com/teambeachbodyblog/fitness/should-you-work-out-with-a-cold?referringRepId=72510&utm_content=buffera36a3&utm_medium=social&utm_source=facebook.com&utm_campaign=buffer

Choose a few smart strategies and stick to them when you go "out on the town"! 

https://www.teambeachbody.com/teambeachbodyblog/nutrition/what-to-order-at-happy-hour%E2%80%8B%E2%80%8B-to-stick-to-your-health-goals?referringRepId=72510&utm_content=bufferb5d31&utm_medium=social&utm_source=facebook.com&utm_campaign=buffer

Hi! I just wanted to write and let you know as a coach sometimes this thing called life gets in the way of my busy life too! Honestly I started my walk to run/sprint challenge December 1st and I'm still back on day 4 (when its day 7 already). My life gets busy too especially this week with many late nights of planning and implementing a birthday party happening on Saturday and the bday boy's Christmas pk program on Sunday (along with helping out with that too since I'm staff). I will NOT GIVE UP and starting tonight my to do list just got significantly lighter, so plan on catching up with this challenge and beginning my 22 min Hard Corps Day 1 again tonight (for the next 22 days).

But in the meantime I may have lessen the exercise but I continue to make great healthy choices in my nutrition. So if you are like me it's okay, just get up, pick yourself up or dust yourself off, and get back on the fitness horse. Life happens and you just have live it and fit your fitness/nutrition in. I know all you are capable of doing this and have the motivation to stay on track or get back on track!

(P.S. I just wanted to tell you my personal story and I'm not this perfect fitness person who gets fit 24 hrs a day 7 days week. Life happens to me too but I motivate myself to get back at it because it makes me feel great and it's my ME time to wind down. So that said..... I NEED MY ME TIME BACK!!!!!) :)

Here's a few quotes I love & thought I share with you all......

Blessed New Year Eve 2016 & Blessed New Year Day 2017 ~~~

Here is one last holiday workout to end your 2016 with a BLAST or begin your new year 2017 FANTASTIC!!!

LET'S ROCK THIS!!! YOU GOT THIS!!!

Many women think just doing cardio or aerobic exercises are enough to lose weight, but in reality it is NOT. It might more your areas smaller, but it can still leave them jiggly. Have that problem? I know I have jiggle areas that need work! :)

Aerobic and cardio exercises are only half the solution. The other half is weight training. For optimal fitness, longevity, and a lean body, weight training is essential.

You should NOT ever just rely on the number on the scale for your progress. Measure inches, test body fat, or see how our clothes fit are some other ways to measure your weight loss progress.

This article is really good about 10 reasons why we, women, should weight train too:

1) Burn more fat
2) Change your body shape
3) Boost your metabolism.
4) Become stronger and more confident
5) Build strong bones
6) Beat depression
7) Improve sports fitness
8) Reduce injuries and arthritis
9) Get heart healthy
10) Defend against diabetes

https://www.teambeachbody.com/teambeachbodyblog/fitness/10-reasons-women-need-lift-weights

THE ULTIMATE THANKSGIVING GUIDE

Are you ready for the big, festive day, THANKSGIVING, tomorrow? I think you are and there are some great tips provided so far to help you enjoy the celebration and not go overboard!!

I have provided a Thanksgiving guide to assist you in your planning & make it go smoothly, ESPECIALLY how to cook a turkey (scroll down towards the bottom of the page)!! I will be using some of these guidelines as I cook my FIRST turkey breast tomorrow. :)

There are also some DELICIOUS and AWESOME recipes in planning your meal as well with some recipes. ENJOY!!

https://www.teambeachbody.com/teambeachbodyblog/thanksgiving-guide?ICID=CT_BLOG_THKSGVNG_GUIDE

Some thoughts ~~~

**Did you know in the year 1971, Tom Turkey made his first debut in the Macy's Thanksgiving Parade and he has been leading it ever since?

**Did you know we have Franklin D. Roosevelt to thank for setting Thanksgiving as a national holiday, which is the 4th Thursday of November every year?

**Did you know that the average number of calories Americans consume on Thanksgiving is 4500?

**Did you know that there are 6 subspecies of wild turkeys? The Pilgrims ate the Eastern wild turkey while we eat a descendant of the South Mexican wild turkey.

SURVIVING THANKSGIVING MEALS

Thanksgiving is a FAVORITE holiday by most and it's where one eats lots of yummy foods BUT-----

It doesn't have to be where you feel like a food-sleep coma after you eat!! Autumn has a wonderful video of how to fill your Thanksgiving plate where you don't go overboard with calories.

A lot of times we start filling our plates with the carbs and sugary stuff because it just (let's admit it) taste so good!! But a GOOD RULE OF THUMB start with your veggies and protein and then there is only a small space for the carbs.

Your plate looks pretty and way less calories and you can still go back for seconds (because we all know at Thanksgiving it is so delicious)!!

Watch Autumn's short five minute video of filling your plate & then I posted a link in the comments of the two plates she talks about with bigger pictures and comparisons!!

https://www.teambeachbody.com/teambeachbodyblog/nutrition/survive-thanksgiving-dinner-autumn-calabrese

GET FIT AND STAY TRIMMED AROUND THE HOLIDAYS!!

WATER.......DRINK IT!!!

WATER ~~~ I wanted to make sure while you are staying or getting fit, you drink LOTS of water! You should be drinking half of your body weight daily in ounces. For example, if you weight 150 lbs you should be drinking 75 oz of water daily.

Sometimes plain water needs to be jazzed up because the taste gets boring (it happens to me ALL the time), so this picture will share some ways to jazz up your water intake.

I love to either add a lemon or fruit in my water for extra taste.

THANKSGIVING EATING TIPS

I know around the holidays we all love to munch on that certain favorite food item(s) we don't get the rest of the year, but then "groan" oh no it was a lot of calories, fat, or sugar.

Yep that is me too! And since I am kind of short it goes straight to my waist and hip areas the excess! I then have to work my bottom off to shed those extra calories. I know....it happens! It does to me but I have a possible solution ~~~

This link provides a good insight of Thanksgiving recipe swap that Beachbody has prepared for us! You can still have your yummy and delicious holiday food item but with less calories, fat, and sugar. 

https://www.teambeachbody.com/teambeachbodyblog/nutrition/8-healthier-thanksgiving-recipes-to-save-calories

ROASTED CAULIFLOWER MASH

Who LOVES mashed potatoes? Who LOVES cauliflower?

Well, I have a recipe swap for you! I love to swap out potatoes, spaghetti, or pizza crust for CAULIFLOWER!! And I love that Aldi has cauliflower snow as it is already prepared (cut into little pieces) for the busy moms, dads, etc. I use cauliflower snow for many things like rice as well as the above items.

Here is a recipe for swapping mashed potatoes for cauliflower mash!! YUM YUM YUM

https://www.teambeachbody.com/teambeachbodyblog/nutrition/roasted-cauliflower-mash

Treadmill BOOST.....

http://www.popsugar.com/fitness/45-Minute-Treadmill-Pyramid-Intervals-26682480

STRETCHING.....IS IMPORTANT!!

http://www.sparkpeople.com/resource/stretching_benefits.asp

FITNESS TIP # 6 ~~~ EAT CLEAN!!!

I wanted to provide you some tips and guidelines to start your journey of eating clean!!!

REMEMBER, eat smaller meals and more often, drink lots of water, try to eat and cook at home more often (its a bit more healthier), and if you can remember to eat clean 80% if the time that is a key!! Because I know we are each human and have those indulges or treats and which makes it hard to eat clean 100% of the time.

Me too......example: Yes, as I have started in my fitness and eat clean journey that has been my goal!!! As tomorrow will be an indulge or treat because I'm going to watch our Chicago cubs play ball!! I must get ballgame food to indulge in!! But I'm also parking several blocks away so keeping active by walking to and from.

I also provided some to go quick eat clean foods/snacks for you!!!

Remember you must eat clean. train mean. get lean! Its what you eat in your diet that will help you lose weight along with the fitness! You need both!!

.

FITNESS TIP #5 ~~~~

Every once in a while CLEAN out your fridge, and throw old food away, junk food away, and anything else that doesn't look healthy!

I clean out our fridge every two weeks. That is always the time we do grocery shopping (and most of the time our fridge looks bare), but we do have some things that can be throw away. It's not just in your fridge, we clean our pantry out too!! If it is not so healthy and stays away our house, sometimes I cannot resist the temptation and try to eat it. So I try to eliminate that temptation and say bye bye to it!! They are a few items that we keep for "SPECIAL" treats/snacks, but ONLY a FEW!!

I provided a list below of some clean eating healthy snacks to get your started.....on your quick, eats on the go!!

**TRY to keep HEALTHY foods around (in the fridge & pantry), AND you will EAT HEALTHY foods!! That can be your GOAL for the week ~~~~ CLEAN THAT FRIDGE OR PANTRY!!

FITNESS TIP #4

An excellent article on our busy lives and building muscles in a short amount of workout time (30-45 min).....

http://www.teambeachbody.com/teambeachbodyblog/fitness/the-busy-womans-guide-to-building-muscle

ENJOY YOUR LABOR DAY WEEKEND!! 

FITNESS TIP #3 ~~~~

I like to share some healthy foods you SHOULD include in your healthy lifestyle!! If you are choosing any or all of these 9 FANTASTIC!! If you only choosing a few or none, TRY your BEST to add one or two a week!! You never know you may enjoy the taste of any of these or all of them!!

EAT RIGHT, EAT CLEAN, CHOOSE WISELY what you put in your body!! Don't make it junk!! 

FOCUS ON THE MOMENT....DON'T THINK AHEAD!!! 

FITNESS TIP #2 ~~~~
Autumn has some great fitness tips here! I love Autumn with her fitness tips, 21 Day Fix extreme, & now Country Heat.
REMEMBER: eating clean and exercising for 30 minutes daily is NOT a diet, but a HEALTHY LIFESTYLE change! When you are exercising just be in that moment NEVER think ahead, just FOCUS on the right NOW. Don't worry about what the scale says if you noticing how your clothes fit better or a change in your body, FEEL GREAT about that progress. Finally, take it SLOW because results are not made overnight. It DOES take time!!
I know each and EVERY ONE of can do it & can be MOTIVATED!! Keep up the FANTASTIC work and GET IT DONE!!

WATER WATER WATER

FITNESS TIP ~~~ 
Make sure you are drinking LOTS & LOTS of water....at least half of your body weight in ounces daily!! Example: weigh 180 lbs then 180 / 2 equals 90 oz daily of water. If you don't like plain water (which most of the time I DO NOT, so I jazz it up)! Here are a few samples from my Country Heat workout program:
EYE OPENER: ice water with fresh mint leaves and a lime wedge
GIDDY UP FIZZ: Sparkling water with two lemon slices and a half teaspoon of grated ginger
CUCUMBER COOLER: Ice water with 2 to 3 thin cucumber slices
ROSEMARY ROUND UP: ice water with watermelon cubes and a sprig of rosemary
FIRE UP THE FRUIT: ice water with orange, kiwi, and strawberry slices.
DON"T WORRY or get discouraged if you don't see results immediately because it does take time and effort!! Don't EVER GIVE UP either with seeing ups and downs cause it may happen!! It has happened to me before for 6-9 months BUT I NEVER gave up instead I CHANGED it up (with the 21 day fix extreme to be exact early this winter year)!! I then began to see results that I wanted to see & lost those stubborn 8 lbs in 2 rounds of fix extreme (which is 6 weeks)!!
REMEMBER to drink your water & never give up!!!

GROCERY GUIDE

Tips at the grocery store! Use portion control and if you can't pronounce the ingredient then your body will have a hard time processing it too!

WATER

Some wonderful water tips for you....(& how much water you should be drinking)!! Note: If you don't like plain water, like I do, add fruit, frozen fruit, even cucumbers as an extra taste. I love adding berries to mine or have raspberry lemonade water.

SHAKEOLOGY: CURIOUS WHAT IT IS AND WHAT IT TASTE LIKE?

Have you ever want to know what Shakeology is and what it taste like?  Well I have a few sample left to try in chocolate, vanilla, or strawberry (with recipes included).  I love Shakeology and it's healthy, nutritious taste, including its inexpensive price over the long run.  Message me for more details, but below is one small comparison with all the flavors they have.  

AWESOME BOOK

If you are starting a business or want to get motivated, this is an great read!! I am reading it now and I enjoy it! 

ONE GREAT MOTTO TO LIVE BY......

HARD CORPS BOOT CAMP STYLE

22 min hard corps: its an awesome workout program! Week 8 finished today! Now to do the bonus week (and what they call "hell" week!) Let's do this! Bring it!

HAS THIS EVER HAPPENED TO YOU?  It may have, but with support, success, and being realistic will help guide you on your fitness journey.

http://www.teambeachbody.com/teambeachbodyblog/nutrition/5-tips-to-stop-falling-off-the-weight-loss-wagon?ICID=CT_BLOG_WEIGHTLOSS_WAGON

YOU CAN DO IT!! LET'S GET SERIOUS!! 

IT CAN BE DONE!!! Hard corps back at it again after a week's vacation....where I left off: week 3! But even though I was away for a week and my own workout facilities, 5 out of 6 days still managed to get my workout in (at least 30 min/day)! Using the hotel's fitness room of elliptical or treadmill (once I did a lot of walking all day too)! I am NOT a runner but I totally impressed myself and ran on the treadmill the whole time (which was 20 min) without stopping, except for warmup/cool down (5 min each). I did the treadmill workout 2 times last week too. SO REMEMBER if you think you can't do it YOU probably can DO it, so why not try it and GO for it!

DELICIOUS BERRY SMOOTHIE.....

Here is a delicious berry smoothie for breakfast or anytime.  You just need vanilla Greek yogurt or lowfat vanilla yogurt, ice, mixed berries (or blueberries/raspberries/strawberries), and blend away in the blender!! Yum Yum Yum....Delicious!! 

FUN MARCH MADNESS WORKOUT CHALLENGES.....

LET'S DO THIS!!!

So 2 weeks ago I started the 21 day fix extreme because I have a little extra motivation to push me to purchase it AND I needed to lose about ten pounds that i recently put on AND I needed to change up my workout routine because I was in a "rut"!

I have been eyeing and thinking of purchasing this program since end of summer but with our budget back then I couldn't get a "want".  I had to settle on "needs" at the time.  But come February I had enough residual income to purchase it for a great deal!! I DID IT and never felt better! 

The first couple days were rough, I kind you not & hungry, but I remember from my earlier free challenges I did in the past years to DRINK MORE WATER when that happens.  The workouts push you but I don't give up because I have been seeing wonderful results in these last two weeks.  Hooray!  Not only do I feel better physically, but also mentally and emotionally too.  

So if anyone out there needs a little extra push or motivation....you can DO anything you put your mind too!! JUST GO FOR IT!! NEVER GIVE UP OR QUIT!! You never regret working out cause it makes you feel better.

Note: I did not purchase the Shakelogy shakes because they are nice but you don't really need them to lose weight.  They are other proteins and nutritional foods you can eat to help.  In addition, I do have a few samples already I had purchased from a beachbody coach to try a new flavor of cafe latte and vanilla.  

My final words to you:  GO FOR IT!! YOU CAN DO IT!!

HAPPY SUPER BOWL DAY!!

Just because it is Super Bowl Sunday, don't let that stop you from eating healthy and working out!! There are plenty of awesome and delicious healthy, eating clean foods and recipes for this special day!! I also have a Super Bowl challenge for you as you watch the game and halftime show.......Have fun with it and hope your team does well in the Super Bowl! 

 

CAULIFLOWER CASSEROLE

I have a yummy and delicious recipe for you if you like cauliflower like me!! Cauliflower can be a substitute for some things.  I have used it as pizza crust for pizza and now for a casserole!! I would like to share the recipe with you below:

You have to love yourself first to be healthy and fit, before you get everybody in your circle of family and friends on board!  

If you want to get fit and burn fat quickly here are some exercises, such as squats, sprints, deadlifts, deep through, etc.  that will help you!!
 

REMEMBER that what you eat (nutrition) is a KEY to staying fit too!! You do have to do both: eat healthy AND exercise for the perfect balance! 

http://www.teambeachbody.com/teambeachbodyblog/fitness/5-of-the-best-exercises-for-burning-fat?tracking=EML_NL_20160110&code=EML_NL_20160110&subkey=HEATHERJOHNSON129@YAHOO.COM&ep_mid=2530563&ep_rid=99457885&ctid=99933337116&cid=NL-AUT-TBB-MULTI-TBBNL-20151225&mid=908442455&aid=NL-AUT-TBB-MULTI-TBBNL-20151225-TBBNL&offer=0 

VALENTINE "FIT" WITH YOUR LOVE ONE

 What is great, keeps you fit & healthy, and spends time with a loved one?  Sharing a workout or two (or more) with your partner/spouse!  I have some challenges and/or workouts that will enable you to get "fit" with your loved one.  
 
http://www.glamour.com/health-fitness/blogs/vitamin-g/2014/02/couples-workouts-valentines-day 

 

BE A ROLE MODEL FOR EVERYONE

Stay strong and be a wonderful role model for everyone especially your children!  They are watching your every move.  Show them how to maintain a healthy lifestyle from very young to older.  They learn so much from watching you it is unbelievable!  Here are some wonderful, excellent examples for you to be a great influence on your children.

1) Show by example (eat veggies, fruits, whole grains with meals or for snacks)

2) Go food shopping together as a family (let them help with the shopping or grocery list too)

3) Get creative in the kitchen (use cookie cutters or fun shapes to make food)

4) Offer the same foods to everyone (do NOT make separate foods or meals for certain people)

5) Reward with attention, not food (with hugs and kisses instead)

6)  Focus on each other at the table (talk, talk, talk....have a family conversation or daily devotions like we do every dinner)

7) Listen to your child (If they are hungry and it is not a meal time offer a healthy snack and offer choices)

8) Limit screen time and get up and move in some sort of physical activity (allow no more than 2 hours a day on TV or computer)

9)  Encourage physical activity (move together as a family in a fun activity or walk, run, or play with your child)

10) Be a good food role model (try NEW food yourself and describe the texture, taste, and smell AND offer one new food at a time AND at the beginning of the meal when your child is very hungry)!!!

 

ENERGY BOOSTERS TO START THE YEAR OFF RIGHT

Do you feel tired, have no energy, or can't concentrate?  Well it could be what you are putting in your mouth.  Don't forget you need protein, water, and healthy foods to put energy back in your body. Here are some energy boosters to help you gain back that energy and concentration:

1)  Ditch the sugar.
2)  Eat Protein.
3)  Move more.
4)  Drink up.
5)  Follow the rainbow (of fruit and vegetables in color).
6)  Choose the right company.
7)  Hike the Calorie Burn (increase your speed, change the cardio up, etc).

 

TIPS FROM SOME PERSONAL TRAINERS

Every once in awhile (and when I have some free time), I like to turn on NBC and watch the Biggest Loser TV show.  One week in the magazine called Parade, they had a great article with some awesome fitness and nutrition tips from each of the three trainers.  I would like to pass on some of these tips (or temptation busters) to share with each of you, because we (even me) need some helpful tips every once in awhile.  

1) Know your triggers (foods that you can resist).
2) Enlist support.
3) Make smart resolutions.
4) Keep track (journaling).
5) Have a smart snack stash.
6) Don't take weekends off (Work hard).
7) Don't skip meals.
8) Have three meals and two snacks every day.
9) Focus on quality, not quantity.

A GOOD QUOTE TO REMEMBER ~~~ "So many people believe skipping meals promotes weight loss. It's actually the other way around ---- it promotes weight gain."

 

AVOCADO EATING TIP......

 Did you know that eating an avocado every day is very healthy and EXCELLENT for your body?  When I read this article and the facts that went with it I knew some of the great ways avocados are good for you, but learned some new facts too.  My youngest, who is now newly 3, used to eat them by the handful (cut up chunks) and loved them.  He still eats them by not by the handful though, just one at a time.  

 

The avocado is believed to have originated in Puebla, Mexico. The oldest evidence of the avocado was found in a cave in Puebla, Mexico and dates back to around 10,000 BC.
Native to Mexico and Central America, the avocado is classified in the same family as camphor and cinnamon. An avocado is botanically, a large berry that grows on a tree that can reach 6 feet tall. Just like a banana, the avocado ripens 1-2 weeks after being picked.
Avocados are often referred to as the healthiest food due to its impressive nutritional value.
An avocado contains these vitamins and minerals:
Vitamin B1
Vitamin B2
Vitamin B3
Vitamin B5
Vitamin B6
Vitamin B9
Vitamin C
Vitamin E
Vitamin K
Calcium
Iron
Magnesium
Manganese
Phosphorus
Sodium
Zinc
•An avocado contains more potassium than a banana. Avocados have 14% and a banana contains 10% potassium.
•Folate for your hearts health. Avocados have 23% folate which lowers incidences of heart disease. Vitamin E, monounsaturated fats and glutathione are also good for the heart. Folate can lower the risks of having a stroke.
•Folate is also essential in the prevention of birth defects such as spina bifida and neural tube defect.
•Eating avocados help our body’s absorb 5 times the amount of carotenoids (lycopene and beta carotene).
•Eye Heath- Avocados contain more carotenoid lutein than any other fruit, protecting against macular degeneration and cataracts.
•High in beta-sitosterol, avocados lower bad cholesterol by 22%, raises good cholesterol by 11% and also lowers blood triglycerides by 20%.
•Studies show high oleic acid prevents breast cancer, inhibits tumor growth in prostate cancer and seeks out precancerous and oral cancer cells and destroys them.
•Avocados are high in fiber and will help you feel fuller longer, potentially helping with weight loss. High fiber helps metabolic health and steadies blood sugar.
•Avocado extract paired with soybean oil can reduce the symptoms of arthritis.
•Pholyphenols and flavonoids within avocados have anti inflammatory properties.
•Avocados cleanse the intestines, relieving bad breath.
•Avocado oil greatly nourishes the skin and is a beneficial treatment for psoriasis and other skin irritations.
•Avocados contain an antioxidant called glutathione that prevents heart disease, cancer and slows the signs of aging.
•Glutathione also fights free radicals.
Our blood and cells carry oxygen all throughout our bodies. When we are exposed to environmental pollutants, these toxins change the oxygen in our mitochondria into free radicals, destroying our cells and DNA. This damage creates chronic illnesses. Researchers from the Federation of American Society for Experimental Biology have found glutathione in avocados can be absorbed into our mitochondria and then neutralize the free radicals.

Source LivingTraditionally.com

CLEAN EATING HEALTHY SNACKS

If you are always eating the same, old snacks over and over again and would like to branch out and try new snack items ~~~ here are some ideas to branch out!!  I know sometimes I run out of ideas as well as new idea healthy snack items (including meal items too).  ENJOY and STAY HEALTHY! 

WEEKLY MENU CHALKBOARD

 

Look, What I found that is so cool and it was only $3.00 (Target $1 & $3 bins)!  So instead of my own writing on plain, old fashion white scratch paper, I now can been "cool" and write with chalk on my own MENU fancy chalkboard.  What a neat addition to my kitchen (& my whole family can see it and know what we are having for breakfast, lunch, & dinner)!  They don't even have to ask me anymore (but will see) and they can even help me prepare it if I am too busy!

LOVE finding neat and good deal items!