Wednesday, September 23, 2015

What's in Your Shakeology? Ashwagandha - Helps You Adapt to Stress!

'What's In It'? Wednesday - The Healthiest Meal of the Day - Shakeology has over 70 vitamins, nutrients and super foods...what are they and what do they do?, www.HealthyFitFocused.com Julie Little


'What's In It'? Wednesday

So...today I'm super excited to introduce to you something NEW!! I've been drinking Shakeology for over 2 years now...I LOVE the energy it gives me, how it cuts my cravings, helps boost my immune system and how it just makes me feel really good!

Shakeology is loaded with over 70 vitamins, nutrients and super foods with crazy names! So...I wanted to dig deeper and really LEARN what these crazy names are, what they do, WHY they're super foods and HOW it can benefit YOU! So we will go on a journey of learning every Wednesday together and learn more about what's in this amazing Super Food Shake, Shakeology!!

Today's lesson: Ashwagandha (say that 5 times fast!!).

This is just ONE ingredient of Shakeology! Check out the benefits of this powerful Adaptogen. (Adaptogens are really great!! They help improve your body's ability to adapt to stress...A.K.A MOM'S NEED THIS!!!) Check out some of the other benefits!! (and there are so many more if you want to dig deeper and check those out, I didn't list everything!)

I was also super excited to see that it helps balance hormones and balance thyroid! I have a slightly low thyroid and it's awesome that my daily dose of Shakeology can help support that! Check out more detailed info here about Ashwagandha and thyroid support.

Here are some of the benefits to this amazing adaptogen:

Ashwagandha - 'What's In It'? Wednesday - The Healthiest Meal of the Day - Shakeology has over 70 vitamins, nutrients and super foods...what are they and what do they do?, www.HealthyFitFocused.com Julie Little
Ashwagandha - Shakeology Super Food
  • Boosts your Immune System
  • Promotes Energy
  • Helps Balance Thyroid 
  • Reduces Cholesterol
  • Balances Hormones 
  • Increases Libido
  • Stabilizes Blood Sugar
  • Lowers Blood Pressure
  • Protects Against Cancer
  • Improves Learning and Memory
  • Helps Combat Effects of Stress
  • Helps Reduce Anxiety and Depression








Would you like to try Shakeology and feel the benefits for yourself?  Click here to order the 6-Day Super Sampler Pack or if you'd like a full size bag, click here (or ask me for the latest specials and how you can save on Shakeology).





Sunday, September 13, 2015

Live More & Stress Less! An Accountability Group to Help You Feel Less Overwhelmed and Stressed as the Kids Start Back to School!

The start of school is typically a stressful time!! Getting used to new routines, carpools, homework, soccer practices, and games on the weekend!!
Stress Less & Give More!  An Accountability Group to Help You Feel Less Overwhelmed and Stressed as the Kids Start Back to School!, www.HealthyFitFocused.com, Julie Little Fitness
There's so much to do it's easy to feel overwhelmed and not accomplish anything!   Have you had a chance to breathe yet and maybe take a few moments to recover?

Many of you would answer "no, not yet"!  Well it's time to change that!!

As moms, our priority is always our family! There's nothing wrong with that...however, if that causes so much stress that we are neglecting ourselves and our health, then that's NOT OK!!

Your health is a NECESSITY! If you're not healthy and being the example that your kids and family NEEDS you to be, then you are not only neglecting yourself but also your family!!

For 30 Days, I want you to learn how to "Live More & Stress Less", through learning to care for your health in a new way - your family will thank you!

Stress Less & Give More!  An Accountability Group to Help You Feel Less Overwhelmed and Stressed as the Kids Start Back to School!, www.HealthyFitFocused.com, Julie Little Fitness

My goal in this group is to teach you tips to be stress free this school year, how to put yourself first (this is not selfish) by teaching you:

  • How your nutrition plays a key role in your stress and the stress of your children
  • How to meal plan, how to make healthier choices
  • Easy meals for the family 
  • How all this can help you give back more to your kids and family!
    •    More Energy
    •    More Patience
    •    More Quality of Life
Could you use a bit of this in your life?  Are you ready to make a change that will help you feel better all around?  Then, what are you waiting for?

Stress Less & Give More!  An Accountability Group to Help You Feel Less Overwhelmed and Stressed as the Kids Start Back to School!, www.HealthyFitFocused.com, Julie Little Fitness

If you want to learn how to stress less so that you can give back more - complete the application below to be considered for a spot in the group! 
Starting September 21st!! Ask how today!!

Complete the application here:

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Saturday, September 12, 2015

How to Shop Healthy at Costco!


How to Shop Healthy at Costco, Growing a Strong and Healthy Family! www.HealthyFitFocused.com , Julie Little Fitness


COSTCO!!!  It's the "everything I never knew I always needed" TRAP!!  Do you feel that way? I feel like you can easily walk out of there with so much stuff you really didn't need, but ended up getting anyways! Not to mention the stuff your kids sneak into the cart when you're not looking!  

Don't get me wrong, I LOVE Costco!!  They have everything, sometimes it's a better price, sometimes not, so you have to watch it.  They've got super healthy stuff, but they also have super "convenient" items too!  Which, convenient is good, but most of the time, convenient is not the most healthy choice!
How to Shop Healthy at Costco, Growing a Strong and Healthy Family! www.HealthyFitFocused.com , Julie Little Fitness

So...how DO you get out of Costco with a HEALTHY cart-full of food?  I'll share with you what a typical shopping trip for me looks like!  I have a family of 5 and my kids are growing and eating a LOT!!

Here are 3 tips on how to fill your cart with healthy items at Costco:

How to Shop Healthy at Costco, Growing a Strong and Healthy Family! www.HealthyFitFocused.com , Julie Little Fitness1) Go to Costco with a List!
   - If you don't have a list, you'll end up buying a LOT more items and many of those I'm sure will be unhealthy choices.

2)  Don't go to Costco HUNGRY!
   - This is a BIG NO-NO!!!  You'll always buy the crappy food that's on sample as you go thru the isles!  Just don't do it!!  Eat a healthy snack before you go!

3)  Enlist your children for help!
   - It's just plain hard to shop ANYWHERE with your kiddos!  I know...you want to be the good mom and not have to tell your kiddos NO all the time!  Don't worry...they'll still love you if you do!!  But...ask your kids for help!  Give them jobs to do in Costco... 
 - Jeremy, will you please go and get the milk.
 - Katelyn, will you please help me find the best looking grapes.
 - Anthony, will you help me pick the best looking bread!
Be creative.  Tell them ahead of time that you're going to need their help, and in return they can choose the granola bars or 1 snack item for their lunches!



Here's a list of common items I purchase from Costco (and this will probably be in the order that it shows up in the store...that's how my brain works)!  Note: I would prefer to purchase everything organic, however, I try and stay on budget when shopping, so I will pick and choose my organic items.  There are things I NEVER get non-organic, and some things I will rotate buying organic vs non-organic.  In a perfect world I'd shop organic all the time!  Everyone has to make their own decisions on organic vs non.  Here's a great image below for how to categorize your organic purchases.  


    How to Shop Healthy at Costco, Organic on a Budget ,Growing a Strong and Healthy Family! www.HealthyFitFocused.com , Julie Little Fitness
  • Ground Turkey
  • Fresh Chicken Breasts
  • Pork Chops or Pork Roast
  • Hummus
  • Bananas
  • Tomatoes (cherry and on the vine)
  • Avocado
  • Spinach (always organic)
  • Kale Salad
  • Brussels Sprouts
  • Organic Whole Carrots
  • Broccoli
  • Cauliflower
  • Grapes
  • Berries
  • Organic Milk
  • Organic Eggs
  • Greek Yogurt
  • Frozen fruit & berries
  • No Nitrate Lunch Meat
  • Whole Grain Bread
  • Coffee
  • Cheddar Cheese
  • Cottage Cheese
  • Stringe Cheese
  • Almond Butter
  • Nuts
  • Spices
  • Coconut Oil
  • Spices
  • Diced Canned Tomatoes
  • Canned Black Beans
  • Marinara Sauce 
  • Tortilla Chips (yes we do get these)
  • Kids Cliff Bars
  • Fig Bars 

I hope this was helpful for you as you go on your next trip to Costco!  You just have to be choosy with what you purchase anywhere!  It's so easy to go for convenience rather than health!  If you enjoyed this post, please SHARE with your friends and follow me at www.Facebook.com/JulieLittleFitness


Friday, September 11, 2015

My Journey begins with TurboFire, Chalean Extreme and a New Focus!

Well, it's been a little while since I've done an update like this about my current fitness program and journey in my own health and fitness.  A lot has gone on and I haven't been ready to share, but...the time has come!

You will never change your life until you change something you do daily.  Chalean Extreme & TurboFire, New Focus, www.HealthyFitFocused.com

I have been what feels like a bit of a yo-yo experience since before the first of the year.  I've been struggling with some different things like, hormone imbalance, low thyroid, some weight gain and as you can imagine it's been very frustrating and really confusing for me!  I've stayed very consistent with my exercise but have felt like nothing has changed for me with the way my clothes fit and the way I feel about myself.

I've really struggled whether or not to share with my readers about this, but then realized that I owe it to you!  I know that there are many of you out there struggling with various things like this too!

Goals are not a January 1st thing...  Chalean Extreme & TurboFire, New Focus, www.HealthyFitFocused.com Honestly, I think my symptoms are very mild.  It's been probably a good 8-9 months that I've noticed my weight just not doing anything but slowly creep up.  It didn't matter how strict I was with my nutrition (sometimes I was more strict than other times)!  To be honest, I'm higher on the scale then I've been in a LONG time! (Now, I do not weigh myself often, maybe 4 times a month, but I notice most in my clothes).  I will say though, that working out has positively contributed to me being able to stay where I'm at (with my weight for the most part) and it's helped the weight I have gained be proportioned evenly throughout my whole body.  So, probably by someone just looking at me they wouldn't be able to notice too much, but I know how I FEEL in my clothes and that they feel tighter!!  So, ya'll who struggle with this too...exercise really does make a difference even if it doesn't show in the scale!

So I have been to a couple doctors, I've done some research on my own, I've looked at the medical route, the natural route, the essential oils route...everything!  I am still testing out the waters some, but I do know my hormones are off, my thyroid is under active (fortunately it's mild right now) and I've found myself feeling emotional, lousy at times and just kind of blah and unmotivated.

At the same time, I've been trying out something different with my fitness and nutrition.  I'm still in the beginning stages of being a guinea pig on my own test...but I'll keep you updated on the progress. I've done some research on intermittent fasting and I'm giving it a shot!

 Chalean Extreme & TurboFire, New Focus,  Women's fitness journey, www.HealthyFitFocused.com
My fitness is changing up too!  I wanted to really challenge myself more than I ever had.  My mother-in-law has been doing Chalean Extreme for a months now and I'm loving her results and feeling the need to add in some weights in a new way!  At the same time, I've been in a coach challenge group with some of my amazing teammates and I've been challenged by a few of them to do both Chalean Extreme and TurboFire!!  I've never done either of these programs and have always wanted to.  Honestly, I never wanted to move past the 30 minute workouts!!!  I must say though...I'm LOVING it!  I never thought I'd love doing 2 programs at once like this.  But the combo of weights and high intensity cardio is amazing!  Now, I won't continue this much for my workouts all the time, but right now it's a great change for me!  I am really liking pushing myself this way!!

 Chalean Extreme & TurboFire, New Focus,  Women's fitness journey, www.HealthyFitFocused.com

If you're wondering what each of these programs are, Chalean Extreme is a great weight lifting fitness program and TurboFire is high intensity with lots of kickboxing!  Super fun!!


 Chalean Extreme & TurboFire, New Focus,  Women's fitness journey, www.HealthyFitFocused.com

So...I'll keep you posted on my progress and my workouts!  For now, I'm on day 4 of the programs and really enjoying the challenge!

SMILE!   Chalean Extreme & TurboFire, New Focus,  Women's fitness journey, www.HealthyFitFocused.com

Interested in joining an upcoming Health/Fitness Accountability Group?  Click here to fill out an application!








Saturday, September 5, 2015

What's Stopping You?

What's stopping you?? Have you ever taking a step back from your life and realized you're not where you want to be and doing what you want to be doing??  Have you ever considered that it might be time for a change in your life?...

Take Action, What's stopping you from your fullest potential? Dream Big, Beachbody Coaching, www.HealthyFitFocused.com Julie Little Fitness

🔹 What's stopping you from reaching your fullest potential?  

🔹 Whats stopping you from being healthy like you've always wanted?
Take Action, What's stopping you from your fullest potential? Dream Big, Beachbody Coaching, www.HealthyFitFocused.com Julie Little Fitness

🔹 What's stopping you from getting up in the morning and doing a 30 minute workout?

🔹 What's stopping you from living your dreams and creating a life you've always wanted?

🔹 What's stopping you from creating an income from home that could change your life and 
circumstances?

🔹 What's stopping you from believing that YOU can make a difference in this world and in your community?

🔹 What's stopping you from taking a leap of faith and doing something that can change your life forever, (your health, finances, relationships, current circumstances and your future)?

🔹 What's stopping you?

Now is the time to take ACTION!! Get healthy, earn income, be able to stay home with your kids, plan your own schedule, make new friends, find significance and value in what you do! Whatever is calling you to take action, then don't ignore it!!
Take Action, What's stopping you from your fullest potential? Dream Big, Beachbody Coaching, www.HealthyFitFocused.com Julie Little Fitness

I'm currently accepting applications for my New Coach Academy (part time or full time openings). I am accepting 5 new women who want to move past what is stopping them from reaching their full potential.  I want to train you and teach you how it's possible to change your life and move forward to be the best YOU that you know you can be!!  

🔹Fill out this application below to be considered!

Do you know someone who could use this? Please share!!

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Friday, September 4, 2015

Free FIXATE Cookbook - Labor Day Special!

The Fixate cookbook has become my new favorite source of recipes!  Are you in need of some great new family friendly recipes??  Then listen up!!

I know that summer is ending this weekend...you may have had a bit too much fun this summer and are a little disappointed in the weight you've gained or the sluggishness you feel.  Well, now's the perfect time to get back into a routine of working out and eating healthy!  No more excuses...I know you want to feel confident in the clothes you wear, feel strong and healthy and be a great example for your children and family of one who takes care of their health!  Right?  Now's your time!!

This is your Sign, Free FIXATE Cookbook  - Labor Day Special!, www.HealthyFitFocused.com, Julie Little Fitness


So, I typically don't do specials like this, but I decided to ring in the end of summer and get our fall off to a great start (and because fall is my favorite season!)...I am giving away FIVE FREE Fixate Cookbooks!!  Offer Valid only Sept 4th - 7th to the first 5 people!

Here's the details!  This Labor Day Special is two-fold!  
You'll get access into my Private Accountability group AND the 
FREE Fixate Cookbook after you purchase a Challenge Pack of your choice 
(*must be purchased thru me as your coach, fill out the application below and I will contact you back on the details of how to take advantage of this special).

Free FIXATE Cookbook  - Labor Day Special!, www.HealthyFitFocused.com, Julie Little Fitness


On September 7th, I'll be starting "prep week" of my next Challenge Group!  This is a private accountability group that will give you support, accountability, motivation, meal plans, 1:1 help through your program and a group of women who are eager to reach their goals!  There's nothing greater than having a group of goal oriented women ready to change their health, cheering the entire group along!

Free FIXATE Cookbook  - Labor Day Special!, www.HealthyFitFocused.com, Julie Little Fitness

When you purchase a challenge pack (it must be purchased thru me as your coach in order to take advantage of this offer), you will be sent the 21 Day Fix, FIXATE Cookbook for free (only 5 available).

What is a Challenge Pack?  
A Challenge Pack is everything that you need to get started in the accountability group!  It's your Beachbody fitness program of your choice (whether that's the 21 Day Fix, Piyo, Insanity Max:30, etc) whatever you choose and all the "goodies" (nutrition guide, fitness DVDs, etc) that come along with that program.  PLUS you'll receive a 30 meal supply of Shakeology!  This is the super food, nutrient dense meal replacement shake (just the healthiest meal you'll have all day!!). Plus you'll receive 30 days FREE access to Beachbody On Demand (access to over $3000 worth of fitness programs!).  

So you'll get all of this, PLUS the Fixate Cookbook and a spot in my accountability group starting on Sept 7th!

Free FIXATE Cookbook  - Labor Day Special!, www.HealthyFitFocused.com, Julie Little Fitness


If you're interested in taking advantage of this special offer for only FIVE people...please fill out the application below and make sure to check the box that says LABOR DAY SPECIAL!

**Please note, this offer is only valid to the first 5 people.  I must be your Beachbody Coach and you must purchase your challenge pack through me as your coach in order to receive the free Fixate Cookbook.  (*new customers only...fill out application below to find out how to take advantage of this offer).


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Thursday, September 3, 2015

Tips to Stay on Track this Labor Day



With Labor Day around the corner, that means summer is almost "officially" over!  I can't believe it's flown by so quickly!  Labor Day usually means that it's the last summer BBQ party, and of course can easily be filled with junk food, alcohol and desserts!  So...here's the question, are you going to give into your last party to end the summer, or will you enjoy your party by making some healthy choices and swaps to the foods you're serving?

Here's the deal...there are so many amazing recipes you can serve (or bring) that the entire crowd will love!  You don't have to sacrifice flavor or your desserts to stay healthy yet still enjoy your holiday weekend!

What are some tips as you go into this weekend and planning to be at a party?

1) Exercise
You may be enjoying a couple parties or BBQs this weekend, but if you KNOW you're going to be "splurging" at all, then why not start your weekend with a great workout?  Get up (even if it's a rest day) and workout anyways!  There's no harm in getting an extra calorie burn in before you go to a party!

Tips to stay on track this Labor Day! www.HealthyFitFocused.com Julie Little


2) Stay on track during your other days/meals
So you have 1 or maybe 2 parties planned this weekend...don't throw the baby out with the bath water!  Be on point with your nutrition the rest of the weekend and allow yourself to enjoy a treat or 2 for your party!  Don't make it an "all or nothing" weekend!  

Tips to stay on track this Labor Day! www.HealthyFitFocused.com Julie Little3)  Plan ahead
Planning is the KEY piece to your success!  If you fail to plan, you plan to fail!  If you KNOW you'll be at a party or BBQ, you can probably have a rough guess as to what's being served.  Plan out on paper what your day will look like.  Start at the beginning of the day and plan it out.  Reserve enough calories or containers if you follow the 21 Day Fix so that you can enjoy your party!  Be an awesome guest that brings a dish!  If you bring something that you know you can eat and it is nutritious and satisfying, then you can munch on your item and know that you've got something to eat!

4)  Eat before you go!
If you know you'll be tempted with heavy and high fat foods, then what I like to do is have a nutritious meal (or my favorite is to drink a Shakeology) before I go to the party!  I will eat less and can keep busy by drinking water or tea!  Let's face it...you're at a party and most likely there are enough people there that you won't be singled out if you don't have full portions of everything!  

Tips to stay on track this Labor Day! Blueberry Muffin Shakeology, www.HealthyFitFocused.com Julie Little

5) 80/20 Rule - Everything in Moderation!
Eating healthy and living a healthy lifestyle is not a death sentence!  It's a lifestyle!  We ALL need good health!!  So what I like to say is live by the 80/20 rule!  80% of the time, eat spot on and healthy!  20% of the time, enjoy a treat, dessert, special meal or a drink!  It's all about moderation!  When you eat like this, you don't feel deprived!  It's all about moderation!  Know when enough is enough!
Tips to stay on track this Labor Day! 80/20 rule, www.HealthyFitFocused.com Julie Little


Lastly...enjoy your last bit of summer!  Here are a couple recipes I like 

Delicious "pre party" meal - Blueberry Muffin Shakeology

Great appetizer or finger food (and packs a great source of protein) - Turkey Meatballs

Tips to stay on track this Labor Day! Turkey Meatballs, www.HealthyFitFocused.com Julie Little

Perfect side dish  - Quinoa Salad

Healthy yet delicious dessert - Dark Chocolate Flourless Brownie Muffins

Tips to stay on track this Labor Day! Dark Chocolate Flourless Brownies, www.HealthyFitFocused.com Julie Little

Interested in joining an upcoming Health/Fitness Accountability Group?  Click here to fill out an application!