New Year's Accountability Group

I am starting up my accountability group again - January 2, 2017! :D 

It is a women-only closed group (so everything stays private) where we support and motivate each other to eat clean, workout, and reach our goals, whatever they may be. ;) So if you need extra help to keep those New Year's resolutions - JOIN US!! It's totally FREE! Bring a friend. The only thing required is that you PARTICIPATE - no lurkers allowed. (Because that's no fun.)

I really need to get back in the habit of checking in with a group daily. It helps SO much, I can't even tell you. Whenever I think I will just do it on my own, I end up quitting, or making excuses for myself. Then I don't reach my goals & I get disappointed. It just goes around and around. Sound familiar?

My plan is to do another round of The Master's Hammer and Chisel with some Core De Force thrown in for fun. (Love that program!) I am going to be eating at maintenance calories for 2 months and depending how that goes I will either stick with that or eat in a deficit for the third month. I am going to force myself to get back in the habit of taking monthly progress pictures too. (Those are really hard for me.) It is such a great way to see the changes that you don't think are taking place and to see how far you've come. 

These are my new health/fitness goals for the year:

1) Workout at least 5 days a week.

2) Drink Shakeology at least 5 days a week.

3) Lose 20 lbs of fat. (I say fat, not weight, because I don't care what the scale says. I want to drop my       body fat %)

4) Meal plan weekly!

5) Go to bed earlier (7-8 hrs of sleep at least).

6) Drink at least 3 liters of water per day.

7) Complete at least 4 workout programs this year.

Okay, it's official. Now I

have

to follow through. Game face is

on! 

You can do ANYTHING if you want it bad enough. Are you ready??? 

https://www.facebook.com/groups/799024476832150/

Buttery Dill Salmon

This is seriously the best salmon recipe I have ever tried. I am not one for strong flavors on my salmon and I really want it to be moist and juicy. There is nothing worse than dry, chewy salmon. Ugh!

This recipe comes out perfectly every time. It is really moist with a light, yummy flavor. (My kids also LOVE it and they usually are not big on salmon.)

Ingredients:
Salmon
salt
garlic powder
dill weed
butter

Directions:
Preheat oven to 425F
Line baking sheet with foil.
Sprinkle spices on top of salmon. (As much as you want. If you like it really garlicky - go for it!)
Top with a pat of butter, about 1 TBS

Bake 15 minutes at 425F

Enjoy!

Tuna Stuffed Avocados

I have recently decided to cut grains, processed food, and extra sugars from my diet for awhile. It's a little tricky coming up with new things to eat for lunch because I could seriously eat a sandwich every day.  I have a yummy tuna/avocado pita sandwich recipe that I used to eat a lot, so I decided to just TRY it without the pita. I didn't even miss it!

The avocado keeps the tuna really moist and the tomato adds a little extra flavor and juiciness. Yummy! You could probably add some celery, onions, or bell peppers if you wanted to add some crunch to it. Extra seasonings would be good as well. (I'm kind of boring when it comes to food though, unless it's SPICY - I LOVE spicy!)

The best part about this recipe is that it takes like 2 minutes to throw together. And it's soooo good for you!

Ingredients:
(makes 2 servings)
1 can albacore tuna in water
1 avocado, sliced in half
cherry tomatoes, diced
sea salt, to taste
pepper, to taste

Scoop out a little of the avocado, leaving some around the edge & in the bottom of the skins. Mix the avocado, tuna, and tomatoes together in separate bowl. Add seasonings if you want. Spoon the mixture back into the avocado skins & enjoy!

(I confess, the next day I just ate everything out of the bowl - I was too hungry to be fancy!) haha

Healthy Southwest Chicken Bowl

Have I ever shared my all-time favorite go-to lunch? It's A-MAZING! I seriously eat this almost every day. Never get sick of it! Yummm! 

grin emoticon I seriously eat this almost every day. Never get sick of it. Mmmmm!

Ingredients:

1 red container of chopped, cooked chicken (about 2 oz)
1 yellow container of black beans (1/2 cup)
1 individual packet of guacamole (Blue container or 1/3 cup homemade)

I usually buy rotisserie chicken, cut it all up, and store it in individual containers. (You can also cook some up ahead of time, or use leftovers from another meal.) I buy individual packets of guacamole too. I found the Tableside Chunky Guacamole at Costco. It's really yummy & spicy! 

Then all you have to do is heat the chicken in a pan with some black beans, toss in the guac, and BAM! Delicious, healthy, and fast! :D 

Protein and Pumpkin - What's Not to Love?

Today is National Pumpkin Day so I thought I would post a couple of new healthy pumpkin recipes. The first one is a really yummy pudding that you can eat plain or put in a little pie crust if you have a few extra carbs to spare. 

Protein Pumpkin Pudding
1/2 cup canned pumpkin
1 container of greek yogurt, vanilla flavored
1/2 scoop vanilla protein powder
1 TBS of fat-free Cool Whip
1-2 packets of Stevia, optional

Blend together all ingredients until smooth. You can add a packet or two of Stevia to make it a little sweeter if you want.

Eat straight from the dish or put it in a little graham cracker pie crust -

Mmmmm - tastes just like a pumpkin pie! (Only healthier!)

The next recipe is a pumpkin smoothie. You can use regular protein powder for this or use vanilla Shakeology. Either way - deliciousness!

photo: vitamix.com

Pumpkin Protein Smoothie

1 - 1 1/2 cups cold water

1 1/2 scoops vanilla protein powder, or 1 scoop vanilla Shakeology

1 tsp cinnamon

1 tsp pumpkin spice

1 packet Stevia

4-6 ice cubes

Blend all ingredients together until smooth. You can add some fat free Cool Whip and/or cinnamon to make it pretty. If you like it a little thicker, you can stick it in the freezer for a few minutes.

The last recipe is a for pumpkin pie oatmeal. This is super yummy and totally hits the spot on cold mornings.

Protein Pumpkin Pie Oatmeal

1/2 cup old-fashioned oats

1/2 cup canned pumpkin

1 scoop vanilla protein powder

pumpkin spice

dash of cinnamon

1 packet Stevia, optional

Mix oats with water and microwave (as per the directions on oat container), stir in pumpkin and protein powder, adding water if needed to get a smooth consistency. Add spices and Stevia to taste. Enjoy!

FIXATE

I can't believe I haven't posted on here for so long! I have been keeping my head down and working hard, but I just haven't had anything great to post about. Until now!!

I'm so excited for this new 21 Day Fix cookbook! Have you heard about it?

Every recipe I have seen from this cookbook so far looks really yummy!! Plus, you don't have to try to figure out how all the containers will fit in with your dinner because this book was designed for that! ;)

There are 101 21 Day Fix-approved recipes for meals, snacks and desserts. Here is a sneak peek at 5 of those recipes in PDF - all ready to print out. Check in out HERE. 

Don't these look yummy??

This cookbook is available with or without the containers, so if you already have a set, you can just order the book alone. Here is the link to order: FIXATE - 21 Day Fix Cookbook

I seriously think I might have to do another round of the 21 Day Fix after I get this cookbook! So excited!

As always, I am here to help you with any questions or concerns you may have regarding this or any other Beachbody program. I love everything related to fitness & I always have a group going on Facebook. Just message me!

https://www.facebook.com/BodyRemodel
coachbethclark@outlook.com

Protein-Packed Jell-O Fluff

Oh my goodness - I have a yummy new recipe to share with you today!! :)

I have been keeping track of my macros lately and it seems like I am ALWAYS short on protein. (You can only eat so many chicken breasts and protein shakes, right?) So a friend of mine told me about this yummy protein Jell-O. It's basically like a Jell-O salad but made with greek yogurt instead of whip cream. Delish!

Ingredients:

1 cup set sugar-free Jell-O, any flavor (I used strawberry)

1 container (6-8 oz) plain greek yogurt (I guess you could use flavored, but I'm going for no extra sugars here)

Directions:

Make Jell-O ahead of time according to directions on box. When set, measure out 1 cup and add it to a blender along with one package of plain greek yogurt. Blend until smooth. Refrigerate or freeze until thickened. Maybe 15-30 minutes? 

Calories: 110  Protein: 17g  Carb: 7  Fat: 0

This makes one serving, but I warn you - it is a TON!! Next time I might split it up between 2 snacks. haha

For my fix lovers - I'm not sure sugar-free Jell-O is approved, but I think it's close enough to count as 1 RED serving. ;) 

You seriously can't beat that for a low-carb, high-protein dessert or an evening snack, right?

Yummy Chili Recipe

I posted this chili recipe last night on my food blog & I was thinking - "This is totally healthy - I should share it on my fitness blog too." :)

I seriously can't get enough of this chili! I could eat it every day. It makes a TON which is good, because then you have plenty of leftover meals for the week. I had it two nights already, and there is so much left I think I will freeze some & have the rest this weekend! Mmmmm!

The BEST Chili EVER!

3 New Shakeology Recipes! Yum!

I have some new Shakeology recipes to share with you today! I finally got out of my strawberry-banana rut and decided to try something different for a change.

The first one is Strawberry Pina Colada. I bought a bag of frozen pineapple chunks awhile ago and finally decided to use them. This was really good with just the pineapple and strawberries, but when I added in coconut extract it took it to a whole other level! Soooo good! Especially during the dreary winter months. :)

Strawberry Pina Colada Shakeology 

1 1/2 cups cold water

1 scoop Strawberry Shakeology

1 scoop vanilla protein powder (optional - I am trying to get in more protein)

3 chunks frozen pineapple

3 frozen strawberries

1/8 tsp coconut extract

Blend all together. Yummy!

The next one is a Mint Chocolate Shakeology. It has added spinach which is great if you are needing to get more veggies in. This had the perfect amount of minty-ness and I couldn't even taste the spinach! (People always say that, and I can always taste the spinach - but not this time!) :) You could also add protein powder into this one if you want. I would add a chocolate protein powder, but vanilla would be good too.

Mint Chocolate Shakeology

1 cup almond milk or skim milk

3/4 - 1 cup cold water

1 scoop Chocolate Shakeology

1 cup fresh spinach

1/8 tsp mint extract (not peppermint, just mint)

Blend until really smooth. (Seriously - you don't want spinach chunks!)

The last one is a Root Beer Float Shakeology. I also added vanilla protein powder to this one for extra protein and a little extra vanilla flavor, but you can leave it out if you want. Still yummy!

Root Beer Float Shakeology

1 cup almond milk or skim milk

3/4 - 1 cup cold water

1 scoop Vanilla Shakeology

1 scoop vanilla protein powder (optional)

1/8 - 1/4 tsp root beer extract (NOT concentrate - trust me! haha)

Ice to taste

Blend together and enjoy!

Healthy Mexican Bowl with Cauliflower Rice

I have been working a little harder on my nutrition this month, and have been trying out some new recipes. Maybe you don't know this, but I am a HUGE Mexican Food lover!! I love the flavors, I love the spiciness, I could seriously eat it for every meal and never get sick of it.

So here is a recipe that is not new at all, in fact it's one of those old staples, BUT instead of regular rice it has CAULIFLOWER RICE in it. So it's pretty low carb. And if you take out the black beans, it would even be paleo friendly. ;)

 Fix approved: 1 red, 1/2 yellow, 1 blue, 1 green, 2 tsp

Ingredients:

4 oz chicken breast, cooked & shredded

1/4 cup black beans

1/2 avocado, chopped

1/2 cup cauliflower rice (see below)

tomatoes

lime juice

salsa (optional)

Combine all ingredients, add squeeze of lime juice. Enjoy!

Ingredients:

small head of cauliflower, coarsely chopped

1/2 onion, finely chopped

2 TBS butter or coconut oil

salt, pepper, garlic powder, seasoning salt, and/or vegetable supreme (This is a personal choice, the seasoning is really up to you.)

Put coarsely chopped cauliflower in a food processor, and pulse until about the size of rice.

Saute onions in butter or coconut oil in a skillet over medium heat until translucent.

Add the riced cauliflower and stir until mixed well.

Add seasonings of your choice. (I used pepper, garlic powder, season salt, a little vegetable supreme and some chili powder.)

Cover skillet and let the rice cook about 5 minutes until softened. (Then I let mine cook a little longer so it was more "browned" - a little like fried rice.)

*Note: I will be honest -YES, this DOES taste like cooked cauliflower! However, when you add it with all the other ingredients in the Mexican Bowl, you seriously CANNOT taste it. I was really nervous to try this, because I had tasted the "rice" and it was a little different than what I was used to - not gonna lie. ;) But it ended up being really good, plus - bonus veggies!! haha

What to Eat Before and After Workouts

One of the most common questions people ask is "What should I eat before and after I workout?"  

A few things you need to think about first are, how long your workout is going to be that day, when you are going to work out, and what your goals are.

How long your workout is going to be. If you are going to be running long-distance, or lifting heavy weights for over an hour, you will definitely want some food in your belly within an hour of working out. You will want to eat something that is easy to digest and will provide you with the necessary energy to get through your workout. Combining high carbs, with protein and a healthy fat will help maintain glycogen stores during exercise.

However, if your workout is going to be short, or less intense, you might just need a light snack. You still want to fuel your body with proper nutrients, but you don't need as many calories.

When is your workout? I really like working out first thing in the morning on an empty stomach. It's just personal preference. But when I work out later in the day or in the evening, I find I can lift heavier, and have more energy because I have eaten previously. Although, if I am going to do PiYo or anything where I'm upside down - definitely empty stomach is best! haha ;)

What are your goals? Are you trying to lose weight? Are you trying to build muscle? Are you training for a marathon? These are things you need to think about. If your main goal is performance, you will need to make sure you have the proper fuel to keep you from bonking. If you are trying to lose weight, you might want to try empty belly cardio first thing in the morning. If you are building muscle, you will want extra protein.

So depending on these things, here are some ideas for pre-workout snacks:

Regardless of your training goals, you will want to avoid heavy, greasy foods, and also foods high in fiber. They will cause you to feel bloated, gassy, and well, you get the idea. ;)

After your workout you want to replenish those glycogen stores and give your body the nutrients it needs to build and repair the muscles.

Generally, you want to have a 3:1 carb to protein ratio for recovery. This is the best time to eat those carbs when they can be used for an immediate surge of energy. ;)

Another great thing to consume post-workout is the P90X Recovery Drink. It really helps with soreness and recovery, and it tastes like an orange creamsicle! Yummy!

As far a supplements go, I usually take BCAAs (branched chain amino acids) before and/or after workouts to help prevent muscle loss, and help with recovery. Glutamine is also a great supplement. ;)

Well, there you have it. You will always want to listen to your body, because you know it best. If you find you are getting dizzy or you are bonking during a workout, make sure to eat a little something before. I find if I am just starving, but I don't want to wait very long for my food to digest before I start my workout, I will just have a 1/2 banana and that works for me.

Also, don't work out on a full stomach - ugh! Let it digest a good 1 - 1.5 hours first. ;)

And stay hydrated!! Drink plenty of water before, during and after workouts! That is extremely important!!

Okay, go work out! Have fun while you're at it. :)

Thanks for stopping by!

Fuel Your Body Friday - Roasted New Potatoes and Broccoli

I found a new FAVORITE way to cook broccoli! I know you've probably seen this on Pinterest, or maybe you already make your broccoli like this, but I had never tried it. I'm so glad I did! I actually LOVE broccoli now! My kids couldn't get enough of it either. I had to make extra broccoli, soooo weird. haha  :)

I washed and prepped my veggies. Then I put them in a bowl and drizzled some EVOO on top. Make sure everything gets coated really well.

Then I laid everything out on a foil-lined baking sheet. I sprinkled a little pepper, Pink Himalayan sea salt, and some Vegetable Supreme on top. You could play around with different flavors and spices - I hear roasted garlic is really good too.

Bake at 400 F for about 20 minutes, depending on how thin your potatoes are.

The broccoli will look a little burned, but it's really not - it tastes extra good!

That's it! Soooo yummy!

Note to self: Never take food pics on my cell again. Ugh! Pink chicken! haha (It was actually such a delicious dinner!)

P.S. My husband and I are eating super clean this week, and we've eaten this dinner 3 out of the 5 nights so far.  I have lost 3 lbs already & my husband has lost 6. Crazy, right?

Thanks for stopping by!  Have a great weekend!

30-Day Clean Eating Challenge

I know that I talk a lot about clean eating on here.  I also talk about workouts and Shakeology.  Usually when I do a challenge group, I require that you purchase Shakeology and preferrably a Beachbody workout program.

But next month, I am going to run a Clean Eating Challenge Group that is totally FREE.  No purchases required!  Anyone can join, but you need to be there within the first week.  I won't be able to accept any requests after that, because we will already have started.  ;) 

So join right now....TODAY even!  :)

 

https://www.facebook.com/groups/717336018338667/

I'm sure you have heard that 80% of weight loss results come from your nutrtion.  It's so true!  I have been working out really hard the last few months, but until I started really watching what I ate, I wasn't seeing the results I wanted.

In this challenge group, we will have a nutrition tip and a new recipe every day!  We will discuss meal planning, and by the end of 30 days (Which is just in time for Labor Day!) you will be feeling great and looking amazing!

That is - if you are COMMITTED!  Are you ready to accept the challenge?

As always, feel free to contact me at any time.  :)

coachbethclark@outlook.com
https://www.facebook.com/BodyRemodel?ref_type=bookmark

Avocado & Tuna Salad

I thought that I had already put this recipe on here, but I could only find the picture, so apparently I am a slacker.  This is my new favorite way to eat tuna!!  As I was eating it again for lunch today, I realized how much more incredibly delicious this is than regular old mayo.  You still get the creamy texture that you do with mayo, but it's soooo much healthier!!  It's also 21 Day Fix approved, if you are doing that.  :)

Ingredients:
(2 servings)

1 can tuna (I like chunk white albacore)
1 avocado
6 cherry tomatoes
romaine lettuce

Lightly chop up the avocado and mix it in with the tuna until blended.

Chop and add tomatoes.  I also sprinkled a little dash of Himalayan Pink Salt. 

Divide mixture in half.  Layer it into a pita, Ezekiel bread, or just eat it plain on a bed of lettuce.



Try this and tell me how you like it!  ;)

3-Day Refresh

Have you all heard about the NEW 3-Day Refresh??  You've probably heard about the 3-day Shakeology Cleanse, right?  It was something we were all trying, and some people were having great resutls with it.  When I tried it though, I couldn't even finish day 2 because I was STARVING!!!  Seriously.  It was bad. 

Well, the CEO of Beachbody - Carl Daikeler, and his wife Isabelle, who is the co-creator of Shakeology and the Ultimate Reset, decided to come up with an "official" 3-day cleanse.  One where you don't have to starve, but still get all the benefits of a cleanse.  It's like a mini Ultimate Reset.  I am so excited about this! 

In just 3 short days, you can get your health, energy, and vitality back on track—all without starving. You'll conquer your cravings. Get a flatter belly. Feel lighter and more energized. And your clothes will fit better.

WHAT IS THE 3-DAY REFRESH™?

 

The 3-Day Refresh is a scientifically designed program that helps you fast-track your weight loss, kick-start healthy eating, and get a clean break from bad nutrition habits.  3-Day Refresh is a simple, straightforward program that will help cleanse your body and improve the way you feel - without starving yourself!

Unlike juice cleanses or liquid fasts which tend to be high in sugar and low in protein (leaving you feeling weak, hungry, and sluggish), this easy-to-follow program helps support your metabolism while nourishing your vital organs.

For 3 days you'll follow a program of 3 shakes a day, a fiber drink, plenty of filtered water, plus a wide array of fresh fruits, vegetables, and healthy fats throughout the day to keep your energy and metabolism going.

WHY REFRESH?

Maybe you went a little crazy on the food over the weekend, and want to get back on track.  Maybe you just want to lose that last bit of annoying pudge, or quickly drop a few pounds for an upcoming social event.  Or maybe you are ready to jump start your nutrition and need a little help. 

Whatever your "maybe" is, we all have those times when we want to get our nutrition on track - and that's what the 3-Day Refresh is all about.  This program is the easiest way to break the cycle of bad eating habits while creating new ones, conquer your cravings, flatten your stomach, feel lighter and more energized, sleep more soundly, detoxify your body, and dramatically improve the way you feel - ALL WITHOUT STARVING!!

HOW DOES THE 3-DAY REFRESH WORK?

For 3 days you'll have a Shakeology shake for breakfast along with a fruit option; a Fiber Sweep digestive health drink later in the morning; a high-protein Vanilla Fresh shake for lunch, along with fresh fruit, vegetables, and healthy fat options throughout the afternoon.  For dinner, you'll have another Vanilla Fresh shake along with your choice from a list of delicious, easy-to-prepare dinner recipes.  You can also have tea twice a day and as much filtered water as you like (we suggest you drink AT LEAST half your body weight in ounces per day).

 

 

WHAT TO EXPECT WHEN YOU’RE REFRESHING.

The 3-Day Refresh is a low-calorie program (about 900 calories a day) but because the shakes and fresh food selections are high in protein and fiber, they will help keep you satiated throughout the day.  Because the program is packed with fiber, if you don't already have a diet that's high in fruits, veggies, and whole grains, it's a good idea to prepare for the 3-Day Refresh by eating a large salad and/or a few servings of fresh veggies throughout the week leading up to it.

If you get a little gas or bloating, this is a sign that you need to up your fiber levels in general.

It's also incredibly important to stay hydrated during the 3-Day Refresh.  Water keeps your digestion flowing, flushes out toxins, keeps your system balanced, and helps control hunger.

 

WHEN IS THE BEST TIME TO DO THE 3-DAY

REFRESH?

You can use it anytime you need to lose a few pounds quickly.  Or kick-start a cleaner diet.  Maybe after a long weekend of eating everything in sight.  When you want your clothes to fit a little looser.  Before, during, or after a workout regimen.  You may choose to do it once a month to keep your habits sharp and your body healthy.  You can pretty much do the 3-Day Refresh whenever you feel like recharging.

 

WHAT DOES THE KIT INCLUDE?

The Complete Kit comes with 3 packets of Shakeology - your choice of 6 flavors (we recommend Chocolate Vegan or Topical Strawberry Vegan because plant-based proteins are often easier for the body to digest), 6 packets of Vanilla Fresh (high-protein shake), 3 packets of Fiber Sweep (digestive health drink), and 1 Program Guide.

 

SHAKEOLOGY for breakfast – Packed with potent superfoods, Shakeology starts each day of your Refresh with Your Daily Dose of Dense Nutrition^® to help improve and support all your body's vital functions, while also helping to maximize energy and maintain healthy blood sugar levels (available in your choice of 6 flavors, including vegan options—recommended).*

VANILLA FRESH shakes for lunch and dinner – This patent-pending, delicious, and protein-rich formula helps curb your hunger with more than 20 grams of wholesome plant-based protein, 22 essential vitamins and minerals, probiotics for digestive health, and a patented potato protein extract clinically tested to satisfy your appetite.*

FIBER SWEEP drink – Gently and naturally eliminates waste from your digestive system with its patent-pending blend of whole ground flax, chia, and psyllium seed husks.* As part of a healthy diet low in saturated fat and cholesterol, Fiber Sweep can help lower cholesterol, support healthy blood sugar levels, and may even reduce the risk of coronary heart disease.*

PROGRAM GUIDE – This comprehensive guide walks you through how this program works, what to expect, and how to prepare your shopping list, as well as your body, for the 3-Day Refresh. It also contains a menu planner with numerous easy-to-make, nutritious, and delicious meals, a list of fruit and veggie options, guilt-free flavorings, and recipes for fresh-pressed juices.

30-Day Money-Back Guarantee
We're so sure that you'll see the benefits of the 3-Day Refresh for weeks to come that we're backing the program with a 30-Day Money-Back Guarantee. Do the Refresh and if you're not still feeling lighter, leaner, and cleaner 30 days from now, return it for a full refund of the purchase price (less s&h).

Join Me!!
I am going to be doing a 3-Day Refresh sometime in July, and another one at the end of August!  I will be posting about it to let you know how it was for me.  :)  If anyone wants to do it with me - AWESOME!!  I would LOVE to have some company!

If you want to purchase this program, or if you have any other questions about it - please contact me!  coachbethclark@outlook.com
https://www.facebook.com/?ref=tn_tnmn#!/BodyRemodel?ref_type=bookmark

21 Day Fix Challenge Group

WHO IS READY FOR SUMMER???

Are you?  Did you know we only have 1 month until the 4th of July??  Not to worry - there is just enough time to lose up to 15 lbs.  You heard me - up to 15 POUNDS!!

I am going to be starting my second annual FIT BY THE 4TH challenge group.  This one will only be 3 weeks long!  Everyone has time for that, right? 

I am sure you have heard that weight loss is all about the diet, right?  That is totally true!  Which is why we are going to be doing the 21 Day Fix meal plan for this challenge.  You are welcome to use any workout program you want, go running, swimming, whatever.  But you must stick with the meal plan!  You can do ANYTHING for 3 weeks!

 

Who is ready to get slim and fit by the 4th?  Here is the link to the group:  https://www.facebook.com/#!/groups/570901246311418/

Contact me for more details or if you have any questions.  I look forward to doing this challenge with you!  coachbethclark@outlook.com

Keeping it Real - 4 Things You Might Be Doing Wrong

Okay - confession time.  I haven't done a post in awhile, I know.  I haven't completely fallen off the wagon, but I've been struggling.  I have been working out, and TRYING to stick with the 21 Day Fix meal plan, but I don't know why it's been so hard for me!  Usually spring is my time to get back in shape after the long winter.  This spring I just have ZERO motivation, not sure why... after weighing myself last week and realizing I have GAINED 5 lbs in three weeks, I might have to double check my thyroid again.  It's super frustrating!! 

I'm not telling you all this to make myself feel better, or validate any of my excuses.  (Because we all know that's what they are - EXCUSES!!)  I'm just being honest in case there is anyone that feels the same way, you know that you are not the only one.  :)

It all comes down to CONSISTENCY!  I am kind of funny when it comes to working out.  I start a new program, all fresh, ready to go, super motivated, my new calendar up on the wall - you know the drill.  It's so fun!  Then a week or two goes by and I'm thinking it must not be working because I'm not seeing the results yet.  So I will see/hear about some other program that is producing amazing results and I will think - "I need to do THAT one!"  It's kind of 'workout program ADD' I guess.  I have changed my schedule, changed programs, and created so many hybrids that I could keep anyone busy for YEARS!

Every Beachbody program will get you amazing results.  Every.  Single.  One.  You just have to stick to them for more than 2 or 3 weeks!  haha  :)  I have pretty much ALL the programs - and I like most of them too.  I just need to pick one (or two) and stick with them!!  I seriously don't know what happens in my head sometimes - it's all mental.

So here are some things I am doing WRONG:

1)  I don't want it bad enough.  It's true.  You can pretty much answer ANY excuse back with, "Then you don't want it bad enough."

I'm too tired to get up early..... "Then you don't want it bad enough."
I don't really like veggies.....    "Then you don't want it bad enough."
I don't have time to workout...."Then you don't want it bad enough."

See where I'm going with this?

2)  I don't tell myself NO!  I wouldn't let my kids eat half the crap I eat, so why do I let myself?? Seriously, why do we give in to that whiny voice in our heads that says "but I reaaaallly waaaant it!!?" That's how we got in this mess in the first place, right? :)

3)  I had an "all-or-nothing" approach.  I would eat so clean for the first half of the week, then by the weekend I'm craving (and eating) all kinds of junk, and skipping my workouts.  No wonder I wasn't ever consistent!  You need to find a way of eating that you can stick with FOREVER.  You need to find workouts that you LOOK FORWARD to doing.  If not, you will never keep it up - that simple.

4)  I gave my "diet" a deadline.  Every time I would start a new program, or try to eat clean, I would say I was doing it for ____ days, weeks, or months.  Which is actually a pretty good thing to do.  It's like setting goals, you need to set a time to reach them by.  However, I would do really well during that time, and then after it was over go back to my old ways.  Every.  Single.  Time.  What I need to do instead is say that I am changing the way I eat...for good.  That takes away all the restrictions I put on myself so hopefully I won't feel deprived, miserable and obsessing over all the things I can't have.  Make sense?

Basically I need to cut myself a little slack.  I know that people will say you won't reach your goals unless you are super-strict with your diet and workouts.  I just don't want to be THAT girl.  You know, the one who never eats a bite of anything she's not supposed to, the one who works out on vacation, and gets her workout in on Christmas morning.  I have to find some moderation in order to make this a LASTING thing, and not just for a few months out of every year.  I want to LIKE working out, to LOOK FORWARD to my workouts.  I want to be okay with the way I eat, and not feel guilty or get weird looks every time I eat something I shouldn't.

I know it will take a little more time.  I might not lose the weight as fast as everyone else.  That's okay with me.  We are always looking for the quick fix.  When the weight doesn't fall off as fast as we think it should, we give up.  Like that's gonna help us, right?  Then after stopping and starting five different times over the year, we look back and we could have probably met our goals if we would just have stayed CONSISTENT!! 


How do you know you've succeeded in breaking the yoyo cycle??

I just read this awhile ago, and it's so perfect:  "You'll know you have it mastered when you eat the same on Saturdays that you do on Mondays."

So, here is how I am going to implement this. 
1)  I really really love the 21 Day Fix meal plan.  I think it's great, pretty easy to stick to most days, and teaches you portion control.  I am going to stick to it as much as I can, and not sweat the rest.  I am trying to practice moderation and being more consistent on the weekends.  :)

2)  I am going to stick to my workout schedule as written.  I understand there will be days I don't want to do the workout that's scheduled.  Too bad.  Sometimes we don't want to go to work either, but we just know we have to, right?  My goal is to not miss more than 1 workout a week.  (By the way, I just got Les Mills Pump and I will probably add in some Combat for extra cardio - see, I told you - there is something about having a new workout that gets me every time.)  haha  :)

3)  I am going to "do my best, and forget the rest."  I just need to get out of my head about this whole weight loss thing.  When you change your habits and get your body healthy, the rest will fall into place.  I will try to stay busy and not stress so much about every little thing. 

4)  This is my new way of life.  I am 42 years old, with 4 kids.  The days of just being able to work out sporadically and get back into shape are pretty much over for me.  haha  :)  Now I get to worry about things like balancing my hormones, building muscle for bone strength, and keeping my metabolism steady.  My health is suddenly very important to me.  ;)

I have taken my before pics and measurements, and I will keep you all updated on how I'm doing with this.  Wish me luck!  haha

As always, feel free to contact me with any questions, or follow me on facebook!!
coachbethclark@outlook.com
https://www.facebook.com/?ref=tn_tnmn#!/BodyRemodel

Egg White Breakfast Burritos

These burritos are loaded with egg whites, red onion, and bell peppers to create a delicious, high-protien breakfast.  If you are on the 21 Day Fix,  1 red, 1 green, 1 yellow, 2 tsp,

 

Ingredients:
1 Tbsp. olive oil
1 Tbsp. chopped red bell pepper
1 Tbsp. chopped yellow bell pepper
1 Tbsp. chopped green bell pepper
1 Tbsp. chopped red onion
3 large egg whites (1/3 cup)
1 (8-inch) whole wheat flour tortilla, warm
1 slice low-sodium turkey bacon, cooked, chopped
Ground black pepper (to taste; optional)
2 Tbsp. fresh tomato salsa

Preparation:
1. Heat oil in medium nonstick skillet over medium-high heat.
2. Add bell peppers and onion; cook, stirring frequently, for 3 to 4 minutes or until soft.
3. Add eggs; cook, over medium heat, stirring frequently, for 2 to 3 minutes, or until eggs are set.
4. Top tortilla with egg mixture, turkey bacon, and pepper (if desired).
5. Roll tortilla burrito-style.
6. Serve with salsa.

Note:  You can put in more peppers & onions if you want.  I just chopped about 1/4 of each - made sure they fit in my green container and then chopped them a little smaller.

 

21 Day Fix - Tally Sheets

After doing the 21 day fix, I actually got pretty good at calculating up the containers in my head.  However, it is still really nice to have a tally sheet that you can check off each day, especially if you are not following a specific menu.  So for my second round of the fix I decided to make my own.  (They do have some in the back of the Fix Eating Plan that you could just print off and laminate, but I thought the boxes were a little small.) 

This is what I came up with.  Feel free to print them out and use them.  I laminated the small ones, and just used a sheet protector for the large one.  Then I write on them with dry erase markers or crayons.  Easy to wipe off and you can start over the next day!!  AWESOME!  :)

I only made the large tally sheets for the first 2 calorie brackets because that is what my husband and I use, but I have all the brackets in the small form that you can download.  For FREE by the way!  I saw someone selling these on etsy for $2 - EXACTLY like mine!  Grrrr that makes me really mad!  Whatever.

I don't even care if you share these on your blogs or whatever but just make sure to give me props since I worked really hard on these. It's just common blogging courtesy to give credit where credit is due. Thanks!

 This is the 1,200 - 1,499 calorie bracket, large and small
1,200 - 1,499 small PDF Download

This is the 1,500 - 1,799 calorie bracket, large and small

1,500 - 1,799 small PDF Download

Here are the other 2 calorie brackets to download.  I only did the small though.  Hope this helps anyone.



1,800 - 2,099 calorie small PDF Download

2,100 - 2,300 calorie small PDF Download

Well, that's it for today!  This is seriously SUCH a great program!!  I know - portion control is not new, but I love how everything is pretty much done for you.  You don't have to think about anything.  Just follow the plan, mark off the boxes, do the workouts and BAM! - you're down a size or two in only three weeks!



Once again, if you have any questions about this or any of the other Beachbody programs, feel free to contact me.  You can also add me as a friend on Facebook, follow my like page or join my next challenge group!  :)  (They are really fun, I promise!) 
coachbethclark@outlook.com
https://www.facebook.com/beth.m.clark.7?ref=name#!/BodyRemodel

Thanks for stopping by!