T25 - Week 1 Women's Progress Update - Meal Plan for Week 2

I got through my first week of Focus T25 and I absolutely LOVE this program.  I did it back in August of last year thru October and had great results.  And I have to be completely honest with you...I'm far from perfect in my health and fitness journey.  Although I have been consistently working out and eating clean, I have also been going through some different sort of health problems over the last couple months.  This has caused me a lot of stress and while I thought I had been eating perfectly, now that I step back and look at it, I realized that I had gotten more lazy than I thought and was adding little indulgences here and there and as a result...gained some weight I wasn't happy with!  Can you relate?  Well...I'm just like you!  I'm not perfect...I'm still on my journey and just a real life human who slips up from time to time!

So, side tangent completed...back to my Week 1 T25 update!!

Like I said I LOVE this program...Here was my week schedule:

Monday: Alpha Cardio - This is just a fun workout...it goes fast and is high paced workout.  There's a lot of jumping but Shaun T gives you a great modified version of each move.  Let me tell you...my calves are really tired after this workout!

Tuesday: Alpha Speed 1.0 - Ok I think this is seriously one of my favorite of his workouts!  Speed 1.0 speaks it all!  It's fast but it's great because he mixes in stretching and stability throughout this whole workout!  So after being sore, it feels really great to stretch within the workout!

Wednesday: Alpha Total Body Circuit - I'll be honest...this one is tough.  It's not my favorite, but I do like it.  However, it is hard and I'm really tired and sore afterward!

Thursday: Alpha Ab Intervals - I love working my abs and this is a great one to do this.  Shaun T is all about the CORE throughout this entire program and he really focuses on reminding you to "focus" on your core and tighten your core.  This is a mix of ab work and intermittent cardio bursts!  Super fun!

Core Focus - T25

Friday: Alpha Lower Focus & Alpha Cardio - DOUBLES DAY!!!  Yes...you have a doubles day!! It's tough but totally doable!  However, I was really tired doing the Alpha Cardio for the 2nd workout, I had to modify some of the moves because I was sore and tired but I got through it and finished week 1 of T25!!  Wahoo!!




I stuck strict to my meal plan, and allowed a "cheat meal" for Saturday night.  I was perfect on my meal plan throughout the day and at dinner had the appropriate portion sizes of each of my food items, but then added in 4 oz of red wine!!!  YES ONLY 4 oz...I even measured it out!  That is SHOCKING for me to measure it out, but I did...then I was done when the 4 oz was finished!!  It felt really rewarding to only have what I portioned out!

I also stayed committed to drinking my Shakeology each day...which, I've got to say, WOW what a difference that makes throughout the day.  I had run out of it for a couple weeks and started back up with it and I notice such a difference in my cravings throughout the day, they aren't there as much as they used to be, and for my energy level, I don't get that 2pm slump like I noticed myself getting when I wasn't drinking it for those 2 weeks.  It is amazing the difference that Shakeology has made for me each day!!  LOVE LOVE my Shakeology.

Strawberry Shakeology

Results of week 1:  3 pounds lost!!  Whaoo!  I don't expect that to happen each week, I think it was a lot of water weight, however I'm happy that it was like that!

So here's to another great week starting this week!  I'm geared up and ready to go strong this week, sticking to my meal plan and workout plan!

Week 2 Meal Plan for Focus T25

 

You can find these recipes HERE!

Also you can find more meal plans HERE!

If you'd like more help with meal planning email me and I'd be happy to get you some help planning your meals!

I only have a few spots left for my Summer Slim Down Challenge, if you are interested in being a part of the accountability group that will help get you the results you are looking for before the start of summer fill out this application below to be considered!

There are tons of Wufoo features to help make your forms awesome.

Summer Slim-Down Challenge with Focus T25 - Support and Accountability!

Can you believe it?  Summer is right around the corner.  It will be here before we know it!  Living in Southern California, we have had quite the warm winter this year, and I've already been to the beach one day and it's only March.  So, swimsuit season is quickly approaching for me, and for those of you in colder areas, you may have a little bit longer…but not too much!  We will be lathering on the sunscreen and getting ready for the beach and pool parties.

ARE YOU READY???

Well, I'll be honest, I am still on my health and fitness journey and am not exactly where I would like to be for the summer!  How about you?  Do you have your bikini all picked out and ready to slip on when someone says, "let's go"!!  Or do you cringe at the thought of a bathing suit?

Well, NOW is the time to get YOU ready for summer!!  It's time for you to feel comfortable in your own skin and be able to put on a swimsuit and wear it with confidence!  No more hiding under your cover-up!

In order to change our ways of how things have always been, the habits we have created, or the way in which we live our lives, all of which have gotten you to a place in your health and fitness journey that you're not 100% happy about, you've got to be able to ask for help.  Now, that's not easy, I know.  In fact, for some of you that may be the hardest part about your health and fitness journey…taking that FIRST step and being able to admit that you are in a rut and need some motivation, encouragement, guidance and support to get you moving in the direction you want to be going.

Now, I'm not an expert, I'm not a nutritionist or personal trainer.  I'm a woman who has a passion for encouraging others in their health and fitness journey.  I've had experience in what's worked for me and others and what's not worked for me and others.  I love seeing lives transformed and changed because of a decision I made and a decision someone else made!  I will walk along this path with you and encourage you, give tips and suggestions on clean eating, planning out your meals, food prep, grocery shopping, how to feed healthy food to kids, emotional eating (I'm guilty of this!)!!  My job and my goal as a coach is to help you make this a lifestyle change and not a crash diet. I want you to get your life back…where you have balance, don't feel deprived, have energy, strength, confidence and health!

So here is your OFFICIAL INVITE to my SUMMER SLIM-DOWN CHALLENGE starting April 21st!  You will finish this challenge on June 23rd!  10 weeks to a totally NEW YOU!!

Focus T25 - 25 Minutes a day!

When I started on this journey with Beachbody, my very first fitness program I completed was T25.  I fell in love with this program FIRST because it was only 25 minutes long.  TWENTY-FIVE MINUTES LONG PEOPLE!! I'm a working mom and literally do NOT have the time to spend 60-90 minutes on my workout in the morning!  So when I heard that it was 25 minutes, I was SOLD!  And still, even after the other workouts I've done with Beachbody, I still come back to T25 and just absolutely LOVE this program (it's by far my favorite!).

So here's the scoop…I am so excited to be able to tell you that THIS MONTH, T25 is on promotion, which means that they have discounted the price about $90 for the challenge pack.  PLUS T25 is definitely the most effective workout I've ever done…and probably seen!  Yes, you absolutely can get results in 25 minutes a day 5 days a week!  Believe me, you will see results with this workout, you'll break a GOOD sweat, and before you know it, you're finished with the 25 minutes!  Shaun T has great modifications so that no matter what fitness ability you can do this workout!  You can see from the pictures below that T25 WORKS!  So, T25 is the program of choice for this summer slim down, because I'm sure you don't have hours in your day to workout!  It just FITS!

Now that you've committed to the Slim-Down…the next step is that you commit to replacing 1 meal a day with Shakeology for the duration of the 10 weeks.  I know, I know…some people don't want to drink a meal replacement.  They are afraid they won't like it, it won't taste good, it's too expensive or they don't want to drink it forever to keep the weight off!  Well, good news folks!!  It's not your typical protein shake!  It's a meal replacement with the proper carb to protein ratio to keep you full for 2 1/2 to 3 hours, to give you natural energy, to curb cravings for sweets (my favorite part!), and to keep you healthy!  It's so so easy to have "good intentions" of eating healthy, preparing meals, eating healthy snacks…but get real…life is busy and we forget, run out of time or simply LIFE HAPPENS!  So what are we going to do?  SIMPLE…grab a shaker cup, water and Shakeology and be out the door…ready to face the day in a HEALTHY way!  It's nutrition in a glass and it's convenient!!  So, trust me on this! Give me 10 weeks of Shakeology and I will teach you how to plan out your meals, how to make better choices and at the end of the group you will be armed with all the tools to make healthy decisions.  Then you can decide to continue or not at that time…DEAL!!!

So…what's next?  What can you expect?  When you sign up for my challenge group you don't just get a bag of Shakeology and a fitness program!  You get ME!!  ;)  So, I run groups where I will add you to a closed online support group where no one but the members of the group can see what is being posted.  There is an entire week before we start the workouts that I call the "Pre-Season".  This is where we prep, plan, I help you write goals, we take pics and measurements, talk about meal planning  and get you started in the right direction and ready for day 1!!

Then each day you'll receive a daily post with either tips or tricks, recipes, accountability to keep you on track.  Each day you log in, read the daily post, log your accountability stats and you stay focused on your journey!  This is a journey…you are not going to be perfect.  You will have good days and hard days, but that's why I'm here!  I will help you stay focused and accountable to the goals you have made and help you get completely through this program…this time is different!  You will start…and finish!!

So, are you ready?  April 21st starts day 1 of workouts!  Are you IN?  If you want more information please complete the application below to be considered for one of the spots in the Summer Slim Down Challenge!

Now is YOUR time…This is your summer that you are going to look and feel the best you've felt in your life!  If you believe in yourself, you can do it…You won't be left to do this on your own!  I'll help you every step of the way!

Step 1: Sign up below!!  

Step 2: 

I will be YOUR Coach!!

SIGN UP BELOW!!

Online contact and registration forms from Wufoo.

Getting Back on Track!

Have you ever had those times where your intentions are really great and then you get lazy and slip up?  Whether it is your eating or exercise or anything else in your life.  Well, yes, I'm sure we all have those times…I know I do.  However, we have a choice to make…are we going to continue in that path of "slip-ups" or are we going to stop and turn the other way and continue on the change and the goal we have set for ourselves? 

Well, I have to admit…it was kind of one of those weekends for me.  Not the entire weekend, but a portion of it.  After being at a wedding and enjoying a celebration atmosphere I found myself wishing I would have stuck to my game plan!  

Now, what I could have done, was throw in the towel for the rest of the week because I had a semi-bad weekend, but then that would have really gotten me in a not-so-good place.  Instead, I decided to pick myself up on Sunday morning and go for a run with my husband…and then Monday morning, get up like usual and get my Focus T25 workout in at 5am and get back to my game plan for meals and eating clean and healthy!

You have a choice to make when you slip up.  We will have times that other things get the better of us. It's how we choose to handle those situations that make all the difference in the world.  We can chose to let it defeat us, or we can choose to put it behind us and get back on track to reaching our goals!

I choose the second…what will you choose?

Need some tips to get back on track?

• Call a friend to work out.
• Join my accountability group for greater support in your goals.
• Track your food today.
• Eat a healthy breakfast.
• Create a motivational collage of pictures of your goals.
• Listen to some good motivational songs.
• Drink a big glass of water.
• Slow down during meals.

As for my 30-Day Stripped plan…gotten back on that strong.  I'm a few days behind of posting but I'll continue to post my progress along the way!

Day 3- Eat Clean Stripped Challenge

Today is day 3 of my challenge…I'm feeling great.  I've gotta admit though, getting up this morning for my workout was tough.  I had a late night last night so not much sleep.  However…I GOT UP, out of bed at 5am to workout!  Today was Focus T25 Beta Rip't Circuit!

No Excuses…You Can Do It!

Consistency for my working out is the biggest thing for me.  If I lose my consistency for even a couple days, I keep making excuses of why I shouldn't workout.  So, mentally, I don't even allow myself to think I can have a break!  I know I'll get lazy if I give myself an inch!

As far as my stripped meal plan today…I stayed pretty right on to my plan, however, I have to say that my biggest struggle in my day is after the kids and I get home from school and get snacks.  I'm busy cleaning up the kitchen and putting things away and getting snacks for the kids.  At the same time, I am super hungry at that point too.  I find myself really having to keep myself in check with getting a snack immediately and NOT picking at the kids snacks.  That's when you can really pack on the extra calories, even if they are healthy snacks!

I heart PB!

Confession:  I'm a peanut butter JUNKIE!  I LOVE, love, love peanut butter…but I know this is my biggest weakness.  It's so easy for me to take a spoonful of PB for a quick "healthy fat" snack.  This is what gets me in trouble.  This is where my "keeping myself in check" has to come into play!  And, I must say, I didn't keep myself in check too well today.  So…I will be better tomorrow on the "healthy fat" portions!!



So here's my day of eating…and I only have pics of 2 snacks!  I'll do better tomorrow with the pics!

Breakfast: Oatmeal, blueberries, 4 egg whites
Snack: 2 Meatloaf muffins, 1 apple
Lunch:  Chocolate Shakeology w/ PB2
Snack:  2 TBSP Hummus and Broccoli
Snack: Spoonful PB :(
Dinner: 4 oz of grilled chicken, quinoa, spaghetti squash

Until next time...

Holiday Survival Guide

Lose Weight During the Holidays

The holidays are quickly approaching!!  Can you believe it?  I sure can't.  The holidays are a time for gathering together and being with fiends and family…AND…a time we typically gather together centered around FOOD!  

Give the scale a break this holiday!

I know the past years every time we have gone to Thanksgiving or a holiday party I've had one of 2 thoughts go through my head depending on how I felt about myself or my body at that time.  Thought #1 (if I was feeling particularly good about where I was with weight), "ohhh what kind of good junk (stuff we normally don't get every day) is around" or thought #2 (if I was feeling not-so-good in my clothes), "what am I going to eat, I already feel so yucky in my clothes and skin right now".  

This is the year it will be different for me!  I'm NOT going to give into the temptations of the holiday season and parities.  I will enjoy my parties, yet choose healthy options that will give me the greatest results and not overindulge in all the fattening and calorie dense foods.  This holiday I commit to taking care of my body!!

This is the time of year we need the MOST accountability EVER! There are SO many temptations, parties, events and gatherings. There are TONS of little ways that you can stay on track but still feel like you have that balance in life. 

Have you been there?  Dreading the holiday parties because you are scared to see how many pounds your lack of control has put on by the end of the year?  I know I've been there…all to wake up on January 1st kicking myself and wishing I would have done better throughout the holiday food fest!

Well…GOOD NEWS!!  This year you don't have to go through those thoughts!!  How would you like to feel EMPOWERED to get through all the holiday parities and LOSE weight?  Feel amazing at the parties and look amazing in the new dress you bought special for the holidays!

ACCOUNTABILITY

What has changed my life over the past 80 days is accountability through a challenge/accountability group.  As a mom of 3, I'm busy and it's so easy to grab junk throughout the day.  By having an accountability group I can check in with, it has helped keep me on track to reach my potential for health and fitness.  I'm still on a journey and striving each day to stay committed.  I screw up sometimes and overeat or fall into the trap of hormonal and emotional eating.  But through this group I have learned how to be able to get back on track and started back on the right path.  

That's why this holiday is so crucial for ME too!  I have  not been throughout a holiday yet with my new commitment to better health and fitness.  I am moving in the direction I want to because I know that with clean eating, drinking my Shakeology, and my T25 workouts, it will push me through to the best outcome of the holiday season and I know I will have success throughout!

I want to help teach you how to enjoy the holidays with your friends and family and not feel deprived, yet learn the skills that will catapult you through the holiday season into the new year and have you be less weight than you were at the beginning of November!  How does that sound??

Don't be another Holiday Weight Gain Statistic 

Starting November 18th, join me for our Holiday Survival Guide Accountability Group.  We will check in daily with each other, have daily accountability, motivation, and tips to help get you through the holidays successfully!

The Formula:  Fitness + Nutrition + Support = SUCCESS!

Give yourself the gift of accountability this season and NO muffin top to ring in the New Year! 

Stay Healthy During the Holidays

What is the NEXT Step?

First, I must be your official Beachbody Coach.  This means you will go to my site and create a free account so that I am your mentor.  Then, you will need to fill out the Challenge Group Application below and be sure you are detailed in your information.  Tell me about your current struggles with nutrition and exercise.

Next, you are required to replace 1 meal a day with Shakeology for the duration of the group.  Shakeology is not a protein shake or a weight loss shake.  It is a nutrient rich meal replacement.  I require you to replace 1 meal per day with Shakeology because life is busy and it's not always easy to have all your meals be nutritionally balanced and healthy all the time.  With Shakeology, you know that you are getting the right nutrients your body needs in a balanced protein to carb ratio in order to have sufficient energy, to curb your cravings and keep you full for at least 3 hours.  We are always on-the-go and need and option for a quick and convenient meal, you can take this wherever you go!  The best part is that it's DELICIOUS!!  So, believe me when I say it is worth every penny, if you are a busy mom, you don't get all your veggies in every day, you skip meals, or you don't have time to cook.  You will not find anything else like Shakeology out there, it is worth it, I promise!  Trust me and give it 30 days and you won't be disappointed!  I had to take that first plunge in making my first Shakeology order and I'm so glad I did.  It has transformed the way I feel and helped reduce my cravings!  Commit to change today!

The next part of the challenge group is exercise.  Beachbody has a whole variety of fitness programs that fit your personal fitness level and the type of exercise you prefer.  My very favorite program is T25, especially because we are ALL so busy!  Literally, all you need is 25 minutes a day…25 MINUTES!!  NO JOKE!  It fits everyone's fitness level from beginner to advanced and did I mention it's only 25 minutes a day?  Anyone has 25 minutes to give to a workout!

Focus T25

So, that's what is required in a challenge group.  You will get my support and encouragement along the way thru a closed Facebook group.  Your commitment equals my dedication to helping you reach your health and fitness goals and YOUR very best results.  So, are you IN?

If so, please fill out the application below and I will contact you in the next 24 hours and answer any questions and help walk you through the sign up process.  The group will begin on November 18th so you'll have plenty of time to get enrolled and ready to go!

The first week we focus on preparation, meal planning and getting your mind ready!  Look fabulous and be strong during those holiday parties!

Blueberry French Toast Bake

My family LOVES breakfast and especially if it's a "special breakfast"...meaning not the typical everyday cereal.  I can't wait to make this Blueberry French Toast Bake myself.  I had it recently when I was away on a girl's weekend.  It is simply delicious!

Blueberry French Toast Bake

Blueberry French Toast Bake

(Makes about 12 servings)

Ingredients:

• 6 cups cubed, whole grain bread
• 8 egg whites
• 1 1/2 cups unsweetened almond milk
• 1/4 cup honey (or maple syrup)
• 1 teaspoon vanilla extract
• 2 teaspoons almond extract
• 2 teaspoons ground cinnamon
• 2 cups fresh blueberries

Directions:

1. In a large mixing bowl, combine the egg whites, almond milk, honey, extracts and cinnamon. Whisk well.
2. Oil a baking dish (about 9 x 13), and fill it with the bread.
3. Pour the liquid mixture over the bread and allow it to sit for at least 30 minutes, mixing once or twice to be sure all parts of the bread are moistened.
4. Mix in the blueberries.
5. Bake the casserole at 350 F. for about 45 minutes or until there is no longer any liquid between the bread.
6. Allow to cool a bit and serve.

Nutritional Content:
(Data is for 1/12th the recipe – approximately 1 cup)
NOTE: This data can vary widely based on bread used.
Calories: 132
Total Fat: 2 gm
Saturated Fats: 0 gm
Trans Fats: 0 gm
Cholesterol: 0 mg
Sodium: 205 mg
Carbohydrates: 22 gm
Dietary fiber: 3 gm
Sugars: 8 gm
Protein: 7 gm
Estimated Glycemic Load: 11