The day before...

Well, tomorrow starts the first day of my new healthy lifestyle...the day before 2013 starts. Tomorrow I start my first 60 days of Les Mills Combat, and really being overly cautious with what I'm eating. After completing the 60 days of Combat, I will be delving into the 21 Day Ultimate Reset.

I have been doing Weight Watchers for the past two weeks (yes, through the holidays and everything), and I've lost a total of 7.8 pounds...not too shabby for Christmas being right in the middle. I started out 12/16/12 at 193.0 pounds, weighed in 12/23/12 at 189.4 pounds, and weighed in today (12/30/12) at 185.2 pounds.

I still have a long way to go...35 more pounds to lose, but if I could lose almost 8 pounds during the holiday season I'm feeling pretty good for my chances. Unfortunately my exercise regime has been scarce...working 60 hours per week during the holidays is stressful. But my exercise will be changing starting tomorrow. I will be working out 6 days/week (probably be juggling my rest day due to an unpredictable work schedule), and eating right. I need to lose this weight for good...no more yo-yoing!

I have a new 90 Day Accountability/Motivational Group with 7 people in it, and I know that we can motivate each other to start off 2013 right, and then continue on after the 90 days. I'm just sick of feeling bad about myself and selling myself short. Everything is finally going great with my personal life, heading in the right direction for my professional life, so now I just need to work on myself personally and emotionally. Here's to a life-changing new year, and a new me!

Day 1: 12/17/12

Day One is in the books, and I'm feeling GREAT!!! I weighed myself this morning (Monday is my weigh-in day), and I unfortunatly weighed in at 193 pounds...argh! Yucky!!! Having my weight back in the 190's really motivated me to make change...before the holidays and new year...yay me!

So, how did Day One go? Well, I'm really happy with how it's going. Especially since it's 10:15pm...I'm starving...and all I'm doing is drinking water. Again...YAY ME!!!

Here's what my day looked like...
Breakfast:
Chocolate Vegan Shakeology with 1 cup unsweetened almond milk, 1/2 cup water, 1 tbs natural peanut butter, and ice

Snack:
Coffee with 3 tbs pecan prailine creamer

Lunch:
1.5 cups cream of potato soup (Weight Watchers recipe)
2 cups popcorn

Snack:
Tall Iced Caramel Macchiato

Dinner:
6oz round steak seasoned with rosemary, thyme, and grapeseed oil
1 serving sweet and spicy sweet potato fries

Water Intake: 96oz

9:00pm: TurboFire Fire 30 and Stretch 10

Until tomorrow...

What's for dinner?

Well, my first week of Weight Watchers and working out did not go so well. Things were great on Monday...kept within my daily points allowance and exercised, but Tuesday it was already down the tubes. I woke up with a migraine! I still stuck to it for breakfast...Vegan Chocolate Shakeology with almond milk, 1 tbs natural peanut butter, and a banana, but then I don't know what happened! It started out with a large coke from McDonalds and slowly turned into carbs, carbs, carbs, carbs, carbs!

I was so frustrated and so disappointed in myself. I kept saying, "I'll get back on plan tomorrow," but that never happened. I just want to eat and not exercise!!! GRRRRR......

Yesterday I finally got my wake-up call. I received my new scale in the mail and foolishly stepped on the scale right before getting ready for my once-a-month date night. 195.5 POUNDS!!! Argh...10 pounds more than what I guessed. I guess I really had let myself gain weight...30 pounds in a little over a year. No wonder all my pants haven't been fitting. I had to scrounge for some jeans that would fit and put on a sweater...trying to feel good about myself for date night...didn't work too much.

I did have a good time...Hu Hot is my favorite place to eat, but I still feel like crap and down on myself. But I have vowed...Monday, 12/17/12 my life will change! I will weigh myself tomorrow morning and take off 45 pounds in the next year. I will finally reach my goal, be happy with myself, and be HEALTHY! I will finally reach that ultimate weight loss goal I set almost five years ago now by using Weight Watchers and exercising...TurboFire for the next two weeks and then Les Mills Combat on 12/31/12. I AM READY!!!

Anyways...what am I cooking for dinner tonight? Check it out......

Lemon and Garlic-Crumb Shrimp

Weight Watchers Recipe

Ratings (75)

5PointsPlus Value

Prep time: 15 min

Cook time: 10 min

Other time: 0 min

Serves: 4

 

For a pretty presentation, leave the tails on the shrimp and sprinkle with lemon zest and parsley before serving, like we did here.

          

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Ingredients 1 spray(s) cooking spray 1 1/4 pound(s) uncooked shrimp, peeled and deveined (about 24 shrimp) 1 Tbsp fresh lemon juice 2 tsp olive oil, extra virgin, divided 1/2 tsp table salt, divided 1/8 tsp black pepper, freshly ground, divided 1/2 cup(s) panko breadcrumbs 1 1/2 tsp minced garlic 1 tsp lemon zest 1 Tbsp fresh parsley, chopped Instructions Preheat oven to 425°F. Line a rimmed baking sheet with aluminum foil; coat foil with cooking spray (or just coat a nonstick rimmed baking sheet with cooking spray). Place shrimp on prepared pan; sprinkle with lemon juice, 1 teaspoon oil, 1/4 teaspoon salt and pepper. Toss shrimp until coated with lemon mixture; spread into a single layer, leaving space between each shrimp. In a small bowl, combine breadcrumbs, remaining teaspoon oil, remaining 1/4 teaspoon salt, garlic and lemon zest. Curl shrimp tails to heads to form a closed circle with each shrimp; spoon a heaping teaspoon crumb mixture in center of each. Bake until breadcrumbs are golden and shrimp are cooked through, about 8 to 10 minutes; sprinkle with parsley and serve. Yields about 6 crumb-topped shrimp per serving I'm cooking this with yellow squash cooked with EVOO, rosemary, and thyme...yummy! I will post my review tomorrow, and will blog daily...keeping myself accountable!!! PEACE OUT!

Day One: 12/11/12

I made it through Day 1 of Weight Watchers like a champ! I stuck to my point allowance (29), exercised for 4 activity points, and had no fast food!!! So, what did my day look like? I'll show ya...

Breakfast:
1.5 cups of Rice Chex
1.5 cups of Organic Skim Milk
1 banana

Snack:
Tall Non-fat no whip Gingerbread Latte

Lunch:
Healthy Choice Four Cheese Manicotti
1/2 cup unsweetened natural applesauce

Dinner:
1/2 cup brown rice
1.5 cups chicken stir fry with onions, garlic, carrots, and edamame

Snack:
1.5 cups oil popped popcorn

Exercise:
TurboFire Fire 45 EZ

Water:
80oz (possibly more)

Today is going just as well! I had a migraine this morning, but after taking Excedrine migraine my headache is gone. For breakfast I had my Vegan Chocolate Shakeology made with 1/2 cup unsweetened almond milk, 1/2 cup water, 1 banana, and 1 tbs natural peanut butter. I'm just about ready to get me sweat on with TurboFire Fire 60 and Abs 10. I'm ready to take Day Two by storm!

Weight Watchers...round three,four,or five...I lost count!!!

So, tomorrow I am starting Weight Watchers for either the third, fourth, or fifth time. I really need to find something that works and stick to it. My biggest problem when it comes to my own health and weight loss is that I get bored. I can track well for a few weeks, sometimes even a few months, and then I just stop doing it. I am a major food addict...probably why I let myself get up to 220 pounds about six years ago. I LOVE FOOD!!! ...especially fast food, potatoes, greasy chinese food, high calorie Starbucks drinks, mountain dew, and lots and lots of butter.

I honestly do know how to lose weight, keep it off, and eat healthy. I lost 50 pounds in 2008 with a combination of Weight Watchers and Zumba. I started off at 220 pounds due to being pregnant with my son after leaving an abusive relationship, and not really caring what I ate during my pregnancy or for the year and a half after giving birth. I was depressed, and just wanted to sit on my couch watching television and eating. Then one day I had an epiphany! I saw a picture of myself right before my 28th birthday and didn't recognize the person I saw.

Sure, I had looked in the mirror tons of time during my "fat times," but I still hadn't "seen" myself for what I had truly become. On my 28th Birthday I went to a Weight Watchers Meeting and weighed in at a whoping 218 pounds...a size 18! I could not believe the numbers I was seeing, and vowed on that day to lose the weight and reach my set goal of 150 pounds. I'm 5'9" and should be between 135 and 165 pounds, so I felt that 150 was right in the middle. That day I also signed up for Zumba at my local YMCA three times per week, and I was set. I put myself whole-heartedly into my own transformation, and lost 54 pounds weighing in at 164 pounds...a size 8 by the end of 2009.

I bet you're thinking, a 54 pound weight loss is great, but why not go all the way? Reach that 150 pound goal? 68 pounds would be even more impressive!Well, I was in the middle of grad school, was happy being within my healthy range, and had a pretty high self-esteem (for me). With how busy I was as a single mother, working full-time, doing an internship, and in grad school, I kinda let myself slip. I stopped tracking, but still kept going to my exercise classes. I basically stayed the same weight for a good six months, just eating healthy, allowing myself a few treats sometimes, and still exercising.

Upon completing grad school, I was having a really hard time finding a job. That's when I discovered Team Beachbody, and some great workout programs. I started out with P90X, and added in TurboFire. As I coach, I was also able to get other workout programs for CHEAP! I have so many workout programs now...TurboFire, Turbo Jam, P90X, Power 90, P90X+, RevAbs, Hip Hop Abs, INSANITY, ChaLEAN Extreme, Slim in 6, Yoga Booty Ballet, Les Mills Pump, Brazil Butt Lift. How many have I actually completed? Just two...TurboFire and P90X. I ask myself why?

Well, I think I've figured that one out. I get so bored so easily. Yeah...I can track and do everything I  need to do with my eating, but I will have one cheat meal, feel guilty, and just stop. I think it's the same way with my exercise. I get started on a program, miss a few days, and just quit! I NEED to fully invest myself in a program, complete it in it's entirety with the meal plan, and show myself that I can complete something. I will be doing this with Les Mills Combat in just three weeks. I am excited to commit myself, and know that I HAVE to do this!

I honestly don't know what I weight right now, but I know that my size 10s are barely fitting me so it's time for a change. Tomorrow I get on that scale, get out the measuring tape, and set that final goal of reaching 150 pounds. If I've already made it to 164 pounds once I know I can get down there, and smash that number replacing it with 150. My goal is to reach 150 pounds by the end of 2013...and KEEP IT OFF!!!

Please follow me on this journey! I could use all the support I can get......

New Year's Resolutions and a New Start!

Every year I think about New Year's Resolutions and what I truly want my life to be like. I am pretty happy with my personal life, my professional life is getting better all the time, but my own physical fitness is still a struggle for me. To be honest, I don't have a very good self-image, and I have a hard time motivating myself to do the things that I motivate my clients to do every day. I've realized I need accountability, and to use my own motivational techniques for my clients and Facebook friends on MYSELF!

So, how am I going to do this? In just four weeks I am starting Les Mills Combat, an at-home Beachbody program that is based off of Les Mills Bodycombat offered in gyms everywhere. I am also going to follow the nutrition plan for Combat combined along with clean eating. I've done tons of Beachbody programs including P90X, Power 90, Turbo Jam, TurboFire, ChaLEAN Extreme, RevAbs, and Les Mills Pump. Even  though I've completed these workout programs as well as using Weight Watchers and Zumba to lose my first 50 pounds, I cannot seem to reach my goal weight. The biggest part that I'm missing is the nutrition.

This time, I'm not fooling around when it comes to my own nutrition. I am going to follow the nutrition plan for Combat perfectly, and finally reach that goal weight of 150 pounds...for good! I am going to keep blogging, and start a new 90 Day Accountability and Motivational Group to help my clients and myself. Please follow my blog to watch my journey!!!

Mayan Chocolate Pecan Pie Recipe

Mayan Chocolate Pecan Pie - My family has originally just bought a pecan pie from the store. Now on every Thanksgiving and Christmas, I make this amazing pie!

Ingredients:

• 1/2 cup chopped pecans
• 1/2 cup dark chocolate chips
• 1 unbaked deep-dish pastry shell (9 inches)
• 3 eggs
• 1 cup sugar
• 1 cup dark corn syrup
• 2 tablespoons butter, melted
• 1 tablespoon instant coffee
• 1 teaspoon vanilla extract
• 1 cup pecan halves

Directions:

• sprinkle chopped pecan and chocolate chips into pastry shell
• in a small bowl, whisk the eggs, sugar, corn syrup, butter, coffee, and vanilla
• pour into pastry and arrange pecan halves over filling
• bake at 350 degrees for 55-60 minutes or until set
• cool on a wire rack and refrigerate leftovers

Honey Walnut Shrimp recipe

Honey Walnut Shrimp      

    

One of the best Chinese seafood dishes is honey walnut shrimp. Honey walnut shrimp is very popular in many restaurants. This dish is actually pretty cheap compared to most shrimp dishes. The shrimp is the only item on the ingredient list that is somewhat expensive. The steps are very easy – the shrimp is lightly battered, deep fried and then tossed with a honey sauce. The real treat here is the candied walnuts, they are delicious! If get some shrimp that are already peeled and deveined this dish can be on the table in about a half hour. Enjoy.

Ingredients:
1lb large shrimp (peeled and deveined, with tails removed)
1 cup water
2/3 cup white sugar
½ cup walnuts
4 egg whites
2/3 cup cornstarch
¼ cup mayonnaise
2 tablespoons honey
1 tablespoon canned sweetened condensed milk
1 cup oil (for frying)
Cooking Instructions:
Step 1: In a small sauce pan mix water and sugar. Bring to a boil and add the walnuts. Boil for 2 minutes, drain and place on a baking sheet to dry.

Step 2: Meanwhile, beat egg whites in a medium bowl until foamy. Stir in cornstarch until it becomes somewhat thick. Dip shrimp into the batter. Heat oil in a deep fryer and fry shrimp in batches in oil until golden brown (about 5 minutes). Drain on paper towels.
Step 3: In a serving bowl, mix mayonnaise, honey and sweetened condensed milk. Add shrimp and toss to coat with the sauce. Add walnuts and serve.
(Makes 4 Servings)

Clean Eating Recipe

"Clean" Chicken Stir Fry

3 chicken breasts

1 red bell pepper, thinly sliced

1 yellow bell pepper, thinly sliced

1 stick celery, chopped

3 skinned carrots

1/2 white onion, diced

20 edamame

2 Tbsp light soy sauce (the green bottle)

3 Tbsp lemon juice

1 Tbsp olive oil

Dash of salt and pepper

Pinch of red pepper flakes

Chop up all veggies, except for the edamame, and cut up chicken breasts and season with a bit of salt and pepper. Set aside. Heat a skillet on medium heat and add about a tablespoon of olive oil. Throw veggies into skillet and sauté for about 3 minutes. Add chicken, soy sauce, lemon juice and red pepper flakes and cook for about 15 minutes or until chicken is completely cooked. 

 

Servings: 4

Serving Size: 1 cup 

Calories: 167

Fat: 4 g

Carbs: 8.7 g

Fiber: 2 g

Protein: 21 g

Clean Eating Month 1, Week 2

My first week was pretty tough...I'm not going to lie, but today I'm back at it with a vengence. Tomorrow I will be starting a 10-week TurboFire schedule that I developed myself still with the plan of starting Les Mills Combat on December 31st. Well, here's what you wait for every week...my weekly clean eating meal plan!

Sunday:
Breakfast- whole wheat english muffin: 3 scrambled egg whites cooked with 1oz low fat cheese; 1 cup strawberries
Snack- 1 cup cherries and 10 almonds
Lunch- sandwich: 3oz roast beef, tomato slices, lettuce, dijon mustard, 2 slices whole wheat bread; 4 whole wheat crackers; 1 pear
Snack- 1 banana, 1tbsp almond butter
Dinner- 4oz sirloin; 1 cup brown rice, 1 cup honey carrots

Monday:
Breakfast- pumpkin pie oatmeal
Snack- 1 medium apples with 2tbsp natural peanut butter
Lunch- chicken and black bean burrito
Snack- 1 cup watermelon, 1oz cashews
Dinner- 4oz grilled chicken breast; 1 cup brown rice, 1 cup steamed veggies

Tuesday:
Breakfast- 2 slices whole wheat toast with 2tbsp natural peanut butter, 1 banana
Snack- 1 cup mixed berries, 1/2 cup low fat cottage cheese
Lunch- Sandwich: 3 oz sliced turkey, tomato, lettuce, 2tbsp hummus on whole wheat pita, 1 apple
Snack- 6 whole wheat crackers, 2oz low fat cheese, 1 apple
Dinner: 1 veggie burger on whole wheat sandwich roll with 2 slices avocado, tomoato, lettuce, 1 tbsp mustard, mixed green salad with 1 tbsp dressing

Wednesday:
Breakfast- omelette made with 3 egg whites, 4oz spinach, 1oz low fat shredded cheese, 1 medium apple
Snack- 2 celery stalks with 2tbsp natural peanut butter and 1tbsp raisins
Lunch- 1 spinach salad with 4oz grilled chicken, tomatoes, cucumbers, 2oz low fat shredded cheese, 2tbsp salad dressing
Snack- 1oz almonds, 1 cup skim milk
Dinner- chicken with veggies and pasta

Thursday:
Breakfast- 2cup Kashi GoLean cereal with 1 cup skim milk; 4oz plain low fat yogurt with 1/2cup strawberries
Snack- 1 low fat string cheese and 1 medium apple
Lunch- Wrap: 3oz lean ground turkey, 2 whole wheat tortillas, 2 tbsp salsa, lettuce, tomato, 1oz low fat shredded cheese; 1 orange
Snack- 2 Kashi crunchy granola bars
Dinner- 9 medium grilled shrimp, 1.5cup brown rice, 1 cup steamed veggies

Friday:
Breakfast- 4 scrambled egg whites mixed with 4oz potato, 1/2 cup red pepper and 1/2 cup onions
Snack- 1 cup cantaloupe, 1/2 cup low fat cottage cheese
Lunch- 3 oz grilled fish, 1 cup brown rice, 2 cups steamed spinach
Snack- 1 cup low fat plain yogurt with 1/2 cup blueberries
Dinner- Beef BBQ Sandwich and 1 small sweet potato

Saturday:
Breakfast- whole wheat pancakes with 1/2 cup blueberries and 1 cup skim milk
Snack- 1 cup plain low fat yogurt with 1/2 cup raspberries
Lunch- sandwich: 2 slices whole wheat bread, 3oz sliced turkey, 1/2 avocado, luttuce; small salad with 1 tbsp dressing
Snack- 2 hard boiled eggs; 6 whole wheat crackers
Dinner- 4 oz grilled chicken breast; 1 1/2 cup steamed green beans; 1 small sweet potato

Eat Clean Chicken Salad Recipe

Eat Clean Chicken Salad Recipe

• 1 pound boneless skinless chicken breast
• 1/2 cup mustard
• 1/2 cup chopped scallions
• 1 tsp fresh dill weed
• 1 tsp garlic powder
• 1 tsp black pepper
• 1 tbsp chopped tomato

Shred chicken in food processor and stir in seasonings. Add tomato. Refrigerate until ready to serve. Makes 3 servings.

Calories: 287
Total fat: 7g
Protein: 49g

Clean Eating Month 1, Week 1

Tomorrow I start eating clean, and I will be doing this using weekly meal planners...trying to stick as close to the plan as possible. I'm a pretty picky eater, but I am going to try some new things and substitute for the things that I absolutely cannot stand. Every Sunday I will be posting my weekly meal plan to help others that want to try eating clean as well...check it out!

Monday:
Breakfast- 1 cup steel cut oatmeal with 1 cup low fat milk and 1 banana
Snack- 1 Larabar
Lunch- turkey sandwich: 3 slices turkey breast on 2 slices whole wheat bread with tomato, lettuce, and 1/2 a cucumber
Snack- 6 whole wheat crackers and 1 oz low-fat cheese
Dinner- 4oz sirloin, 1 cup steamed cauliflower, 1 cup brown rice

Tuesday:
Breakfast- 4 scrambled egg whites with 1oz low-fat melted cheese, 2 slices whole wheat toast
Snack- 1 medium banana
Lunch- Clean Eating chicken salad (will post recipe)
Snack- 1 apple with 2tbsp natural peanut butter
Dinner- 6oz tilapia seasoned with lemon and 2 cups of steamed vegetables

Wednesday:
Breakfast- Banana peach shake: 1 cup skim milk, 1/4 cup vanilla protein powder, 1 small banana, and 1 chopped peach
Snack- 1oz raw cashews, 1/2 cup strawberries
Lunch- Egg and cheese sandwich: 1 sliced hard boiled egg, 1 slice low-fat cheese, 1 slice tomato on 2 slices whole wheat bread
Snack- 3 1/2 cups air popped popcorn
Dinner- Mexican Chicken Wrap (will post recipe)

Thursday:
Breakfast- 3/4 cup Kashi GoLean Cereal, 1 cup skim milk, 1 cup plain low-fat yogurt mixed with 3/4 cup strawberries
Snack- 1 low fat string cheese, 1 apple
Lunch- turkey sandwaich: 3 slices turkey breast on 2 slices whole wheat bread with tomato and 1/2 cucumber
Snack- 10 baby carrots with 2 tbs ranch dressing
Dinner- 4oz grilled chicken breast with 1 cup cauliflower and 1 cup brown rice

Friday:
Breakfast- 1 cup steal cut oatmeal with 1 cup low fat milk and 1 banana
Snack- 1 pear and 10 almonds
Lunch- Veggie sandwich: 1/2 sliced cucumber, 1 slice tomato, 1oz low fat cheese on whole wheat English muffin and 1 cup strawberries
Snack- 2 hard boiled eggs and 6 whole wheat crackers
Dinner- 4oz baked tilapia, 4oz sweet potato, 1 cup steamed carrots

Saturday:
Breakfast- 3/4 cup Kashi GoLean Cereal, 1 cup skim milk, 1 cup plain low-fat yogurt mixed with 3/4 cup strawberries
Snack- 1 slice while wheat toast with 1 tbsp natural peanut butter
Lunch- Taco: 1 whole grain tortilla, 1oz grilled chicken, 1/2 cup onions, salsa
Snack- 1 small cucumber, 2oz low fat cheese
Dinner- Wrap: 1 whole wheat tortilla, 4oz tuna with 2tsp grapeseed oil, 1 slice tomato

Sunday:
Breakfast- Shakeology: 1 scoop Vegan Chocolate Shakeology, 1 cup skim milk, 1/2 banana, 1 tbsp natural peanut butter
Snack- 1 apple, 1 oz walnuts
Lunch- 5oz chicken breast, 1/2 cup brown rice, 2 cups steamed vegetables
Snack- 1oz almonds and 1 cup skim milk
Dinner- 4oz turkey, 1 cup mixed vegetable stir fry sauted in 1tsp peanut oil

Beachbody Challenge starting July 23rd!

Okay everyone...I decided to give you guys a preview of my nutrition plan that I will be providing to my Challenge Group participants! Check it out...

Weeks 1-2:

• Breakfast - Protein Shake with 8oz water, 1tsp flaxseed oil, 6 frozen strawberries, 1 scoop whey protein, and blend first three ingredients, add whey, and blend again.
• Snack
• Option 1 - 20 raw natural almonds
• Option 2 - 1oz dry roasted soybeans or cashews
• Option 3 - 2 plain rice cakes, each with 1 slice tomato 1 slice avocado
• Lunch
• Option 1 - Grilled turkey or chicken sandwich with 4-6oz of meat, mustard, dark green lettuce, and whole grain bread
• Option 2 - 6" turkey breast sub on whole wheat with double meat (4-6oz)
• Option 3 - 4oz serving vegetable, beef vegetable, or chicken vegetable soup with small whole grain roll or one slice whole grain bread
• Side options - 1oz bag of baked potato chips (about 15 chips) or 1 banana
• Snack
• Option 1 - 6oz nonfat, no-sugar-added yogurt
• Option 2 - 1oz dry roasted soybeans or raw cashews
• Option 3 - 2 plain rice cakes with 1 slice tomato and 1 slice avocado
• Dinner
• Option 1 - 6-8oz boneless, skinless chicken breast or turkey breast cooked without added fat or salt, 1tbsp nonfat sauce (if desired), 2cups of one or a combination of asparagus, shredded raw spinach, kale, broccoli, green cabbage
• Option 2 - 6-8oz white fish cooked without added fat or salt, 1tbsp nonfat sauce, 2 cups of one or a combination of asparagus, shredded raw spinach, kale, broccoli, green cabbage
• Snack
• Option 1 - 1 all-natural no-sugar-added frozen fruit bar
• Option 2 - 1/2 apple, 1/2 pear, 1 peach, 1 clementine, or 1 mango
• Drink only zero-calorie beverages during these two weeks
• Saturday Dinner: Refuel Meal (will be described in detail at a later date)

So...there you go! There's your preview of the nutrition plan that will be provided during my 90 Day Beachbody Challenge! The meal plan will change every two weeks...adding more options and object to teach my challenge members how to eat healthy, lose weight, and then maintain...THREE SPOTS LEFT IN MY CHALLENGE!!!

Beachbody Ultimate Reset

I have received numerous questions about the Beachbody Ultimate Reset, so I decided to blog with some information directly from Team Beachbody. After my next 90 Day Beachbody Challenge, I will be starting a Beachbody Ultimate Reset Challenge!

What is the Beachbody Ultimate Reset?

It's a comprehensive, no-starvation, inner body tune-up. In just 21 days, the Ultimate Reset can help you gently restore your body to its original "factory settings," to help you:

• Have more energy and greater focus*
• Experience better digestion and a more positive mood*
• Enable your body to function more efficiently*
• Help you lose weight*
• Improve your overall health.*

Why Reset?

Our environment has become more and more toxic. Our bodies absorb pollution and harmful chemicals all our lives, along with the air we breathe, the food we eat, and the water we drink. These toxins can get stored in our bodies, clogging our cells and slowing down their natural functions. It's not enough just to work out and eat right.

At Beachbody, we realized we had to take a break from the everyday and find a way to get those toxins out of our bodies. Along with getting in shape on the outside, we had to start getting healthy on the inside. We decided it was time for a Reset.

What the Beachbody Ultimate Reset is NOT:

• A starvation diet. (You'll eat three filling, healthy meals every day.)
• An abrupt cleanse that's hard on the body. (The supplements work together gradually to gently shift your body's internal settings.)*
• A laxative-based, colon-focused cleanse, which fails to truly detoxify the whole body. (You won't be running to the bathroom every hour!)

To learn more, find out what to expect during the Reset, and read Success Stories from test group participants, go to my Web site at http://www.beachbodycoach.com/eringettingfit and click on the Beachbody Ultimate Reset banner. Or contact me directly and I'll be glad to answer any questions you might have.

Get ready to restore your inner health!

Beachbody Challenge

On Monday, July 23rd, I will be starting a new Beachbody Challenge for the first five people that sign up. This will be a challenge unlike any other, and I am very excited to share what I have been working on for the last few months. Here's how the challenge is going to work...
The challenger will pick their own fitness program (one they already own or a brand new one), will take part in a free private accountability group on facebook, will be given an easy to follow nutrition program with options, and can win money just by submitting a before and after picture to Beachbody. An added bonus would be winning cash daily by logging workouts daily in the Beachbody Super Gym.

As I am still a "work in progress" I will be participating in the group as well. I will be doing the exact same thing as the challengers...working out to the P90X/Insanity Hybrid, following my own nutrition plan, submitting my before and after photos to Beachbody, logging my workouts daily in the Super Gym, and interacting in the accountability group numerous times a day.

So, do you want it? Email me to secure your spot...only five spots in this challenge!!!

erineffenheim@gmail.com




http://teambeachbody.com/shop/-/shopping_category/Challenge%20Packs?referringRepId=48896

New Challenge...

I am always looking for new ways to challenge myself, and new ways to implement a healthy lifestyle that I'm going to stick with. I've tried so many different plans/challenges/"diets"...Weight Watchers, Clean Eating, Beachbody Challenge, Body by Vi Challenge, Food Lovers, etc...

Starting on Thursday I am starting the Bikini Booty Club Lean & Tone Fitness Challenge. It is incorporating an eating plan with specific exercises to target areas that need to get slimmed down to be "bikini" ready. The eating plan is super simple, and the workouts are easy to incorporate into my last four weeks of Les Mills Pump and the first few weeks of the P90X/INSANITY hybrid I'm starting in July. I'm hoping to see great results...results that will stick, while learning to eat in a clean and healthy way.

Per usual...I will be blogging about my journey, and sharing my results. I've only got 20 more pounds to shed to reach that final goal, and I would love it if for at least half of the summer I will be able to wear a bikini...my fitness goal! This journey started in February 2008, and I'm hoping to have my body, health, and LIFE completely transformed by February 2013...exactly five years later. I want to continue to learn about fitness and nutrition, and use it to help my family and my customers as they reach their goals as well. I'M READY...BRING IT ON!!!

Day 22: Food Lovers For Life

Day 22: June 4th 2012 - "Food Lovers For Life"

I have been through the 21 Day Metabolism Makeover, and I've gotta say...not too impressed with the results. I know that it's not the program...it's still me! I can follow the plan some days, but other days I just can't do it. I let my thoughts interrupt my progress every single time. I stop exercising, I cheat on my eating, I don't get in all my water...it's a never ending cycle, but it stops TODAY!!!

I am going to take on the next five week of the Food Lovers For Life program with 110% effort. I am going to stick with the eating plan, finish my last five weeks of Les Mills Pump, and stay away from the caffeine and alcohol. I NEED to lose these last 25 pounds to show myself that I can do it, as well as my amazing Beachbody customers and coaches. I NEED/WANT to succeed, and I want that amazing Before/After photo. I started out Beachbody many, many years ago at 215 pounds...am now at 178 pounds...and am going to end up at 155 pounds...a true SIXTY POUND WEIGHT LOSS!!!

I not only want to get back in the 150's again, but I want to be able to wear a bikini and show off all my hard work. I have worked so much on my own personal and emotional transformation as well, and I know that I need that visual picture of myself at 215 pounds next to myself at 155 pounds to really see how far I've come. I'm still addicted to food, but I need to find a way to eat all my favorites in a way that I am eating healthy, but not depriving myself. Food Lovers is doing that for me, now I just need to stick to the plan so I can see those final results.

Wish me luck! I will be posting my stats every single week and checking in until I reach that goal of 155 pounds. I can use all the support you guys have to offer...until next week! :-)

Day 16: 21 Day Metabolism Makeover

Time for some honesty...yet again! Changing my eating is HARD for me...really hard! The Food Lovers Fat Loss System is easy to follow, but I am just too addicted to food. After the first 21 days of this program you can chose one of two options. The first option is to continue to do the original plan...cutting out sugar, alcohol, and white flour or you can change to the "Food Lover for Life" program where you start adding those things into your diet. I think I'm just going to stick with it until I reach my weight loss goal. I am going to weigh and measure myself on Monday, and continue to do that every week...starting each week over fresh...still trying to learn how to eat healthy for the rest of my life without depriving myself of what I love.

I really need to dig deep into the material so I can learn how to turn the unhealthy choices that I have been making into healthy ones. There are ways to tweak certain recipes to make them healthy and keep a person's metabolism in fat burning mode continuously. Here are the secrets I've learned in the past 16 days:

• Eat within an hour of waking up in the morning
• Exercise 5-6 days per week
• Eat every 2-3 hours
• For breakfast, lunch, and dinner have one serving each of a protein, a fast carb, and a slow carb
• For snacks try to stay around 150-200 calories without a lot of extra sugar (protein in snacks is also helpful)
• Drink 80 ounces of water per day
• Stay away from alcohol, with the occassional glass of red wine if it's been a good week
• Stay away from sugary, super-caffeinated drinks at Starbucks, and coffee with cream in general
• Take nutrional supplements daily
• Get 7-8 hours of sleep each night

These are the few guidelines I've compilled for healthy, "clean" eating. My goal is to stick to this plan, and see the results of my hard work by Christmas! Two weeks ago I weighed myself and I was 179 pounds. My goal is to get down to 159 pounds by 12/25/12. That gives me seven months to loose the weight...basically three pounds each month...doable!

I'm thinking of starting a "Clean Eating and Exercise" Accountability Group on Facebook, so let me know if you're interested. I want to keep it to under ten people.

Day 8: 21 Day Metabolism Makeover

Alrighty...I've been doing the 21 Day Metabolism Makeover through Food Lovers for a whole week now. It's been tough, but not impossible. I'm learning how to make the "perfect fat loss plate" that will help keep my body in "fat burning mode" all day. Basically I eat every 2-3 hours up to 1 hour before bed. Snacks must be between 150 and 250 calories and three meals a day should be even portions of protein, fast carbs, and slow carbs.
So, I bet you're wondering...what does a typical day look like. Well, yesterday was a perfect "fat burning" day, so I'll share my food log from yesterday.

• Wake-up: 6am
• Breakfast: 7am - 1 cup oatmeal, 1 scoop of whey protein, 1/2 cup strawberries
• Snack: 9:30am - protein shake makde with 1 scoop of protein, 8 oz light vanilla soy mile, and 4 oz water
• Lunch: 12pm - 2 slices Pepperidge Farm Whole Wheat bread, 4 slices deli turkey, 1 slice Kraft 2% Swiss cheese
• Snack: 2pm - banana and 1 reduced fat string cheese
• Workout: 3pm - 60 minutes of Zumba
• Dinner: 5pm - 5 oz lean steak grilled, 1 cup whipped cauliflower, 1/2 cup watermelon, and 1/2 cup strawberries
• Snack: 8pm - 16 BBQ pringles
• Snack: 10pm - medium orange
• Bedtime: 11pm

All my meals were 2-3 hours apart, and breakfast and my final snack were within an hour of waking up and going to bed. I also drank 10 8oz glasses of water. I'm still having a tough time staying off the scale, but I'm doing it! Another great component of this program is an audio CD set where you listen to 10-20 minutes of audio each day that explains the little daily tweaks that you are supposed to make. Well, onto the second week and I'll be checking back in next Monday!!!

P90X Certification Weekend

I feel like I've been completely disconnected from the internet due to how busy I'm been with graduate school the past few months, and my recent long weekend in Champaign, Illinois for my P90X Certification. What exactly is "P90X Certification"...you ask? Well, before this past weekend, I wasn't even too sure myself. Tonight I got an email stating that I passed my practical and written portion of the P90X Certification Exam, so...I'M NOW A P90X CERTIFIED TRAINER!!!

This means that I am certified to work with people one-on-one and in a group setting using the P90X program. I'm pretty sure I'm the only Certified P90X Professional in Lake Geneva, Wisconsin, so that means...I get my pick of what gym I am going to market P90X and Beachbody to...still thinking on that one. I am in the middle of my Personal Training Certificate, and have plans to get my Group Exercise certification in 2012. Lots of my finalized plans will be put on hold until one and/or both of these things are complete.

I also thought I would talk a little bit about what the P90X Certification process was like, so I others that might be thinking about getting certified could learn more about it. Basically, I went through an online qualification which was eleven lessons online that you go through and take quizzes. The lessons included things like: History of P90X, Science of P90X, Nutrition, Supplements, Motivation, Avoiding Injury, etc. I also received a binder of information in the mail for the certification weekend. The certification included two days of about seven hours of material. There was a lot of information on bones, muscles, history, movements, and cuing. There was a lot of demonstrations, and our Master Instructors were great.

I feel so educated about P90X, and how to turn being a P90X Certified Trainer into a profession...also, another way to boost my already flourishing Beachbody business. The best part...I can help my customers and community more by helping to end the trend of obesity. Who doesn't love that?

Anyways, if you are looking for a success partner, a coach, a trainer, or someone to help motivate you...contact me! I am here to help you succeed...the right, healthy way. I really just want to help and spread my knowledge of P90X!!! "Bring it"

Boost your Metabolism with Lean Protein

For dieters and exercisers, eating the right number of calories is crucial to weight loss success. But eating the right kind of food is also important. Learn why lean protein matters if you are trying to lose weight and find out how much protein you need to boost your metabolism.

What is Lean Protein?

Protein, carbohydrates, and fat are macronutrients that supply energy, or calories, to the body. Protein serves primarily as a building block. When you eat foods with protein, the nutrient is broken down into amino acids that build and repair muscles, organs and other cells and tissues that allow your body to function.
Common sources of protein include meat, dairy products, and nuts. While the nutrients in these foods are beneficial, they tend to be high in fat. Lean protein foods are high in protein, but low in fat. Lean cuts of beef, chicken, turkey, egg whites, tofu, lentils, grains and some vegetables are good sources.

What Are the Benefits of Eating Lean Protein?

Researchers and dieters know that eating protein helps people to feel full and satisfied. Dieters who have tried Atkins or other low carb diets know that in many cases, this helps them to eat less. Healthy fats also help to satisfy hunger, but fat contains 9 calories per gram. Protein contains 4 calories per gram. So gram for gram, eating protein is a better way to feel satisfied when you are dieting.
The nutrient also helps to build and maintain lean muscle mass. This helps dieters and exercisers boost their metabolism. A strong body not only performs better throughout common daily activities, but the muscles that shape an attractive figure also burn more calories than fat, even at rest.
It is important to remember, however, that the lean protein you eat is not used as a primary energy source for the body. So while consuming it is important, it is not necessarily more important than consuming carbohydrates and healthy fats. Each nutrient plays an important role in the overall health and function of your body.

How Much Protein Should I Eat?

The amount you should eat depends on your age, gender and physical activity level. The USDA recommends the following intake levels for women and men who get less than 30 minutes of moderate physical activity each day.
Women

• 19-30 years old: 5 ½ ounce equivalents*
• 31-50 years old: 5 ounce equivalents*
• 51+ years old: 5 ounce equivalents*

Men

• 19-30 years old: 6 ½ ounce equivalents*
• 31-50 years old: 6 ounce equivalents*
• 51+ years old: 5 ½ ounce equivalents*

*In general, 1 ounce of meat, poultry or fish, ¼ cup cooked beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds can be considered as a one ounce equivalent.
For very physically active people, the general recommendation is that they can consume up to 1.2 - 1.8 grams of protein per kilogram of body weight. But keep in mind that most people have a tendency to overestimate their activity level when calculating their nutrient needs.

Should I Eat More Protein if I'm Trying to Lose Weight?

Some recent research has suggested that a higher protein diet may help some people to lose more body fat, gain muscle mass and boost their metabolism. But research also continues to find that the bottom line for weight loss is the number of calories that dieters consume. If you are trying to lose weight, continue to count calories and be sure to check that you are getting your recommended daily allowance for each macronutrient.

Seven Ways to Control Your Cravings

Lose Weight by Beating Binges:

Despite our best efforts for healthy eating, we've all given into those intense cravings for certain sugary, high-fat, high-calorie foods. It's especially tempting to indulge your cravings after a hard run or workout. Here are some simple tips to keep your cravings from turning into out-of-control binges.

Brush your teeth.

When your mouth is minty-fresh, it's likely that you'll want to keep it clean and avoid giving into your craving. You can even floss and gargle with mouthwash to make your mouth feel even cleaner.

Distract yourself.

Cravings typically last 10 minutes. If you can distract yourself for that time, you can get over it. When you feel a craving some on, try going for a run, making a cup of tea, making a phone call, listening to music, or doing something else that you really enjoy.

Keep healthy snacks on hand.

If you stock your desk drawers, kitchen pantry, and refrigerator with healthy snacks, you're less likely to give into a craving for a high-calorie, high-fat food because you'll have a healthier alternative available. For example, try to have a mug of hot chocolate or a glass of chocolate skim milk instead of a candy bar.

Use portion control.

If you have a really strong craving, it's fine to indulge –- a little. If you deprive yourself too much, it may lead you to overeating. Try to prevent yourself from going overboard by placing only a certain amount of food in front of you. Put potato chips in a small bowl rather than eating them right out of the bag, for example. This is especially important after a tough run or workout, when you may feel that a big-calorie binge is justified. In reality, you could end up eating way more calories than you burned during your run.

Write it down.

Keep track of your cravings in a journal to determine if your emotional state is the underlying trigger. Once you figure out what's causing your urges, try looking for other ways to relieve stress. Running is always a good stress reliever, but you can also consider calling a friend or watching a funny sitcom.

Avoid mindless eating.

Try not to eat while you're driving, watching TV, working on the computer, or doing some other distracting activity. If you eat when you're distracted, you won't pay attention to how much you're eating and you won't fully enjoy your food. 

Eat small, frequent meals.

Don't go more than three hours between meals and snacks to prevent yourself from getting too hungry and overeating the wrong foods.

Getting Started on a Low Carb Diet

So you’ve decided to reduce the carbohydrate in your diet. Now what? It’s time to think ahead a bit so you can have your best chance of success. Here are six steps to give you a strong start.

1. Become Informed

Read about various low-carb diets, or zero in on one. Ideally, read one of the books and become familiar with the principles. Above all, don’t fall for the common myths about eating low carb – such as that there are no vegetables or fruit, that it can’t be healthy, that it has to be boring, etc. Like other ways of eating, low-carb eating can be healthy or not, balanced or not, and there is certainly no reason for it to be boring. Rest assured that science is on the side of cutting carbs – perhaps not for everyone, but for many of us.

2. Start Making Easy Changes

While you are learning about low-carb eating, you can start to make some changes towards reducing unhealthy carbs in your diet. Choose one or two things to change at a time. You may be surprised that some results can be achieved with less effort than you thought.

3. Decide on an Approach

There is no one low-carb diet. The popular plans span a range of carb levels and food choices, though essentially all of them cut out most sugars and starches. Again, the best thing to do is to read one of the books – go to your library and browse, and zero in on something that looks doable to you. Essentially all of the popular books can be purchased used online for very little money.

Alternatively, if you just know you’re not the kind to read a book and follow someone else’s idea of a diet, the “No White Diet" works for many people. Basically, you just stop eating food with sugars, white flour (pasta, bread, cake, donuts, etc), white rice, and potatoes (some include milk). This effectively cuts back on the carbohydrate in your diet, especially the high glycemic types. Just realize that there are also white foods, such as tofu, cauliflower, and onions, that are low in carbs and good for you!

4. Get Familiar with What You Can Eat

It’s easy to fall into thinking a lot about what you can’t eat, but much more productive to focus on what you can eat. At first, it's probably best to keep it simple - for example, you can just eat the same dinner as before, substituting vegetables for the starch. Try eating more vegetables, fruit, meats, and dairy.

5. Plan Your First Week

Nothing stops a new eating plan faster than getting to the fourth day and realizing you have no idea what to snack on, or fix for dinner. Planning a full week of menus and snacks gives you a buffer period when you don’t have to worry about it.

6. Get Support

Inevitably, things you didn’t think of will come up. The first two weeks of a diet change can be difficult. The temptation when trying something new is to chuck it overboard at the first obstacle. To be successful, you must accept that unexpected “speedbumps” will happen, and make a commitment ahead of time to work through them. This is the time to get advice from others who are ahead of you on the road.

I'm back!

It's been over a year since I've been on this blog...actually forgetting about it for a little while...oops! Well, now I'm back, and I will be tying to post 3-4 blogs each week giving exercise, nutrition, and stress advice, as well as talking about Beachbody products and updating this blog as often as I can. Please follow me to continue getting great advice almost daily and to know what's new in Beachbody.