Thursday, May 29, 2014

Strawberry Frozen Yogurt

A frequent complaint that I get when I encourage people to switch to Greek yogurt in my challenge groups is that they do not like the texture, let alone the plain flavor.  I have to be honest, I wasn't a huge fan of it when I first started either.  I was used to the light, flavored yogurt.  So, when I eat my Greek yogurt I always add in natural flavoring such as strawberries and blueberries.  When I was first getting used to it, and even to this day, I like to add a drizzle of honey or Agave Nectar.  When I came across this idea I could not believe that I didn't think of it before!  It's genius! I gave it a try yesterday and not only did I love it, but my two and four year old did as well!  It is even 21 Day Fix approved! 


  • 1 cup frozen strawberries
  • About 3/4 cup Plain Greek Yogurt
  • Combine strawberries and yogurt in a blender and blend until smooth (or to a consistency that you like). 
  • Garnish with a few extra fresh strawberries!
Caution:  It does melt fairly quickly!  

Strawberry Frozen Yogurt

Wednesday, May 28, 2014

Grilled Chicken Kabobs with Pineapple

A summer time favorite in my house is making Kabobs on the grill, so, I figured we may as well start making them now since the weather is finally nice!  You can, of course, make kabobs any way you like, adding whatever veggies suits your family.  These actually make great leftovers too!  Bonus! 

Here is the recipe that I used.:

Grilled Chicken Kabobs with Pineapple Ingredients: (Makes 6 Kabobs)
  • 4 boneless, skinless chicken breast, cut into cubes
  • 1 tsp olive oil
  • 2 Tbsp lemon juice
  • 1/4 cup red onions, thinly sliced
  • 1 tsp paprika
  • 1 tsp Mrs. Dash salt-free seasoning of your choice.  The fiesta lime is great!  Today I used the chicken seasoning. 
  • 2 bell peppers of any color, cut in to 1 inch cubes
  • Fresh Pineapple - I used 2-3 large pineapple chunks per skewer 
  • Sea Salt to taste
  • 6 Metal or Wooden Skewers

  1. Marinate the chicken in the olive oil, lemon juice, red onions, and paprika for at least 30 minutes.  In the meantime, cut up the veggies! 
  2. Discard marinade and season the chicken with Mrs. Dash.  
  3. Skewer the chicken cubes, veggies, and pineapple onto the stick.  Another GREAT addition would be Zucchini!  
  4. 4. Grill or broil until cooked through which is about 8-10 minutes.  
  5. Serve hot and enjoy!
I served this with a side of brown rice.  Delicious!

Friday, May 23, 2014

Tips for Staying on Track this Holiday Weekend

As we approach this holiday weekend, pools will be opening, grills will be fired up, and picnic food will be EVERYWHERE!  Hamburgers, hot dogs, potato / pasta salad, baked beans, chips, ice cream, other types of pudding filled desserts, beer, and the list goes on!!  Ahh!! How are you going to handle this? Just when you were finally getting in to a healthy routine, getting those bodies ready for summer, a holiday weekend comes. Do you  have a holiday party to attend or are you hosting one? Or maybe you will be in both situations! Have you thought about the menu yet? Have you created a plan of action?  

I am here to tell you that a holiday weekend does not mean that you have to throw in the towel and ruin the progress that you have made so far.  Having said that, it is more than easy to get off track, over indulge, and step on that scale Tuesday morning only to find out that you've gained a few pounds.  Believe me, been there done that! So, I am here to give you a few tips to think about before your weekend officially begins.  Yes, planning out your meals is something that you need to consider doing if you want to have the best possible chance of staying on track.  Before getting in to my tips, I do want to say that it is perfectly fine to indulge in a sweet treat or even a meal.  This can be considered your weekly treat!  Something that I emphasize in my  challenge groups is that clean eating is a lifestyle change, not a quick fix diet.  As a results, unless you stay extremely strict with your diet, a cookie here and there, or some pizza and/or french fries are going to be eaten at some point in your lifetime!   So, implement that 80/20 rule.  80% of your time you stick with healthy eating and 20% of them time you eat whatever you want (within reason)!  What I mean is, if you decide you are going to treat yourself to a yummy dessert that someone brought to the party, stick with a small serving.  What you don't want to do is eat way more than you should, leaving you feeling full and bloated.  Something else to keep in mind is if you decide to indulge in your cheat this weekend, don't feel guilty about it!  You planned it and you deserve to eat, and enjoy it! 

So, here are some tips that will help you stay on track this weekend! 

1. Work Out!  Knowing that I will be tempted with foods that I know I shouldn't be eating, and also planning my cheat meal in the mix, I want to make sure that my workouts stay consistent.  If you know you are going to have a busy weekend, get up early and squeeze in a short workout!  It can be a short HIIT workout that only lasts 20 minutes or even a 30 minute cardio workout, which makes up less than 4% of your day! When you work out in the morning, you are more likely to make healthy choices throughout the day.

2. Shakeology! Ok so I know that everyone reading this may not drink Shakeology, but those of you that do, it will definitely be a life saver this weekend!  I love that I can get my chocolate fix AND my daily dose of nutrients in one meal, not to mention is it equivalent to 5 salads in one serving!   So, how do I incorporate that?  Well, I actually only have one party to attend this weekend so I will drink my typical shake for breakfast and then have another one shortly before going to the 5:00pm party.  That way I am not starving and ravenous when I get there.  

3. Stay hydrated!  This goes without saying, but being sure you drink enough water throughout the day, every day, is so important!  You should aim for half of your body weight in ounces.  I know it is hard to get that much water in, but staying hydrated will help to keep you full and your body won't confuse hunger for thirst.  If you plan to have an alcoholic drink or two, the rule-of-thumb is to drink one full glass of water before your drink.  

4. Socialize!  Keep your focus on socialization, not mindlessly eating.  How often do you get together with friends/family, whether it be for dinner or for a holiday party, and you find yourself sticking your hand in the basket of chips while you are all sitting around chatting? Seriously, are you REALLY hungry when you do that?  In the many times that has happened to me, the answer is NO!  If it is too much of a temptation, sit on the opposite side of the table or socialize in another area.

5. Bring a healthy appetizer/side dish!  If you hosting a party, then you have complete control over the menu.  While not everyone may be in support of eating healthy, you can still make healthy options.  It's YOUR party!  If you are attending a party, bring along a side dish or appetizer that you feel comfortable eating.  That way, if you get to the party and realize that it is all fried and unhealthy food, you at least have what you brought!  It can be something simple like a fruit tray, veggie tray, or even decorative fruit skewers!  You can also check out the recipes below. 

Now that you have read about some tips to staying on track this holiday weekend, let me share with you some great picnic recipes that you can serve at your party, or bring along to the party you are attending.

Clean Eating Recipe, Southwestern Salad
  • 2 cups cooked brown rice
  • 1 (15 oz.) can black beans, drained and rinsed
  • 2 cups frozen whole-kernel corn, thawed
  • 1 medium tomato, finely chopped
  • 2 green onions, finely chopped (I didn't have any so I used about 3/4 cup chopped sweet onion)
  • 2 Tbsp. Extra-Virgin Olive Oil
  • 1/4 cup White Wine Vinegar
  • 1/4 cup fresh cilantro, chopped
  • 1 medium jalapeno, finely chopped (or cayenne pepper to taste)
  • 1 tsp. mild chili powder

Combine all ingredients in a large bowl and mix well.  For best flavor, cover and refrigerate for at least an hour before serving.

Options:  You can eat as is or you can serve over lettuce/spinach.  

Clean Eating Spinach Dip: (Makes approximately 6 cups)
* 1 (6 ounce) container low-fat cottage cheese
* 10 ounce container frozen spinach, thawed
* 8 ounce can water chestnuts, chopped fine
* 2 tbsp onion powder
* 1 tsp dried parsley
* 2 tsp garlic powder
* ½ tsp salt

1. Using a blender, blend the cottage cheese until it is smooth and creamy.
2. Put the cottage cheese in a large mixing bowl, and add all other ingredients. 
Stir well! (You can serve either warm or cold).

1 Red Onion finely diced
1 can of Black Beans drained and rinsed
1 can of Kidney beans drained and rinsed
1 Avocado sliced into chunks
1 tomato diced
1 Tbsp. apple cider vinegar
2 Tbsp salsa
1 1/2 cups of frozen corn thawed and drained
3 Tbsp. Plain Greek Yogurt
Olive Oil

1. Mix all liquid ingredients together.
2. Add in all other ingredients and stir.

*1/4 cup seasoned rice vinegar
* 2 tbsp. canola oil
* 1/4 tsp. salt
* 1/8 tsp. freshly ground black pepper
*5 cups cubed red potato (about 2 pounds)
* 1/2 tsp. salt
* 1 cup chopped peeled cucumber
* 3/4 cup sliced grape of cherry tomatoes
* 3/4 cup chopped green bell pepper
* 1/2 cup chopped orange bell pepper
* 1/4 cup chopped green onions
* 1 (2 1/4 ounce) can sliced ripe olives, drained
1. To prepare dressing, combine first 4 ingredients in a large bowl; stir with a whisk.
2. To prepare salad, place potato and 1/2 teaspoon salt in a medium saucepan. Cover with water to 2 inches above potato; bring to a boil. Reduce heat, and simmer 8 minutes or until tender; drain.
3. Add potato to dressing in bowl, tossing gently to coat; let stand 15 minutes. Stir in cucumber and remaining ingredients; toss well. Cover and chill.

Grilled Chicken Kabobs with Zucchini
  • 5 oz boneless skinless chicken breast, cut into cubes
  • 1 tsp olive oil
  • 2 tbsp lemon juice
  • 1/4 cup red onions, thinly sliced
  • 1 tsp paprika
  • 1 tsp mrs. dash
  • 1 cup of bell peppers any color cut into 1 inch cubes
  • 1 cup green zucchini cut into 1/2 inch rounds
  • sea salt to taste
  • metal or wooden skewers
1. Marinate the chicken in the olive oil, lemon juice, red onions, and paprika for 30 minutes.  
2. Season the chicken with Mrs. Dash.
3. Skewer the chicken cubes with the bell peppers and zucchini onto the stick.  
4. Grill or broil until cooked through (about 8 minutes).

  • 3/4 cup plain Greek Yogurt
  • 1 tbsp nut butter (I prefer Almond Butter)
  • 1 tbsp honey
  • 1/4 tsp vanilla
  • 1 tbsp. mini chocolate chips
  • Combine Greek Yogurt with the nut butter, honey, and vanilla.  Mix well then top with mini chocolate chips.

I hope this helps!  Please email me at lisamariedecker@yahoo.com if you would like to chat about your summer health and fitness goals!

Have a wonderful Memorial Day!  Stay safe and God Bless! 

Wednesday, May 21, 2014

Herb Roasted Chicken

Here is a WONDERFUL roasted chicken recipe to try!  I got it from the TurboFire nutrition guide. Use the leftovers throughout the rest of the week for chicken salads and chicken wraps! 


    Herb Roasted Chicken
  • 1 (3-5lb) raw whole chicken
  • 1/2 lemon (or 2 crushed garlic cloves)
  • 2 Tbsp. dried rosemary (or thyme, sage, or marjoram)
  • Sea salt and ground black pepper to taste


  1. Preheat over to 350 degrees.
  2. Clean chicken and squeeze lemon juice throughout the inside.
  3. Rub rosemary, salt, and pepper on the outside of the chicken. (I rubbed it with a bit of EVOO before doing this).
  4. Place chicken breast-side-up on rack in roasting pan. (I also filled the bottom of my roasting pan with a small layer of water and covered the pan in foil.  I removed the foil for the last 30 minutes).
  5. Bake 70-120 minutes depending on the size of the chicken; or until the juices run clear and the chicken is no longer pink in the middle. (I used a 5 lb chicken and it took two hours.)
  6. Serve chicken without skin.
TIP: If you are using fresh herbs, increase the amount to 3 Tbsp.


Friday, May 16, 2014

21 Day Fix / Turbo Fire Hybrid Progress Update and Meal Plan

Fitness Motivation
Good Friday Morning!! It has been quite a week for me and I am happy that we are heading in to the weekend! I am excited to say that I have kicked off another challenge group this week! My exclusive online 21 Day Fix group: FIX Up for Summer just started and my 30 day SPRING Slim Down Group is going in to its last week.  In addition to all of that, the Beachbody Team that I am on, The Dream Team, offered it's first FREE 5 Day What Is a Beachbody Coach Sneak Peek!  Our team is seriously ON FIRE, which is no surprise since it is the current #1 team in the company!

I know some people seem to think this job is too good to be true and that it is all about "selling products."  I can tell you until I am blue in the face that it is nothing like that at all!  At least not on my team it isn't. I love that several of my 21 Day Fixers have stuck it out with me since the program came out in February.  Each month my group gets larger and larger because not only are challengers doing multiple rounds of the program, but new challengers are getting in on the action!  I am also extremely proud of my challengers who are in the 30 day SPRING Slim Down group!  They are just at the beginning of truly changing their lives and bettering themselves through living a healthy lifestyle.  No one has given up and we are going in to the last week as strong as we were going in to Week 1! THAT is what it is all about.  We are all heading in to summer feeling great and confident!

As for me, I've been going back and forth between fitness programs.  I love the 21 Day Fix workouts; however, I needed a change after doing two rounds of them.  I really missed my Turbo Fire workouts that I did last summer so I decided to dig that program out again.  I'm really glad I did because I forgot how fun they are! Yes, a workout that is actually FUN!  I swear it's like having a dance party all by yourself!  If you are in to kickboxing like cardio, then this is definitely something you would want to look in to.


So, I created my own hybrid schedule between 21 Day Fix and Turbo Fire.  I decided to do this because I really like the weight training with the FIX and I love the cardio in Turbo Fire.  So now I have the best of both worlds!  Both programs have a 10 minute ab workout so I added those in to my schedule as well. Although it is not noted on my calendar, I do like to squeeze in the ab workout more than 2 days per week.  10 minutes isn't a long time so if my girls have some downtime in the evening that's what I do!

21 Day Fix Meal Plan

Something that I really try to do each week, or every other week, is to try new foods! Although I am a creature of habit and tend to eat the same foods each week, I do get sick of them after a while!  So, I tried a Turkey, Hummus, and Lettuce Wrap for lunch this week.  It was really good!  I bought some turkey breast at the grocery store last week, cooked it on Sunday evening and it was ready to go on the days I had it scheduled.  In addition to that, I tried out some Clean Eating Coconut French Toast.  Yes, it was every bit as good as it sounds!  

Clean Eating Recipes

No More ExcusesSo, in approximately one month, I will be headed to Coach Summit in Vegas!  As a result, I am really going to focus on sticking to my plan, getting my workouts in, and limiting my cheats.  I am also going to stick with my 21 Day Fix / Turbo Fire hybrid schedule.  I am even considering throwing in some P90X3 in June.  I love that I have challenge groups to hold me accountable.  After all, how could I run them if I am not practicing what I preach?! It is so motivational for me to see challengers check in saying how they were able to pass up on the treats at work, or how they were able to squeeze in their workout even though it was a crazy busy day.  Challenge groups have been the foundation of my success for almost a year a now!  Even though I am running them, they are support for me too!  That's another great perk of being a coach.  The constant motivation! 

So what is next?  Well, once my next 21 Day Fix group wraps up I will be starting another one!  The planning and prep week will begin on June 9th.  In addition, I am going to be starting a SLIM DOWN TO SUMMER group on MAY 26th!  With this group, challengers are able to choose whatever Beachbody fitness program they would like.  Once I know your goals, I can help you decide what program would best fit your needs.   Within either group, I will provide support with meal planning, as well as post my personal meal plans weekly. Two AWESOME challenge packs that are on sale through May are P90X3 and Turbo Fire!  I love both of these programs for different reasons and the deep discount that you can get on either one is incredible!  I didn't even get them as cheap as they are going for in May!  You can save $95 on P90X3 and Turbo Fire is only $10 more than a bag of Shakeology!   Yes, you can get the complete Turbo Fire fitness program for $10!!!

So you may be thinking, what does a challenge pack include?  
* A fitness program of your choice (there are various ones you can choose from, P90X3 and Turbo Fire are just the May promotions).
* The workout calendar and nutritional guide that goes along with the program.
* A month supply of Shakeology (flavor of your choice).
* A free 30 day trial of Beachbody's Club Membership: access to a meal planner option that includes customizable and printable grocery lists.
* ME as your Coach!!!!
*  Guaranteed access to my closed online support challenge group
* Discounted Shipping ($2)!

This is the real deal!  Nutrition + Fitness + Support = SUCCESS!

Fill out the form  below to grab your spot in my upcoming Challenge Group!  Let's go in to summer feeling healthy and confident!  YOU deserve it! 

P90X3 and Turbo Fire Discount

Fill out my online form.
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Tuesday, May 13, 2014

Clean Eating Coconut French Toast

Oh my goodness!  This is a MUST TRY!  If you follow me at all, then you already know my family enjoys having breakfast for dinner.  Having said that, I came across this recipe on the Gracious Pantry website and knew I had to try it.  As you can tell, it was definitely a keeper!  This is a carb filled recipe so I have to say, I was very cautious about my carb intake today knowing that I was making this tonight.  

Clean Eating Coconut French Toast

(Makes 4 Servings)
  • 3 Egg Whites
  • 1/2 Cup Light Coconut Milk (I used Unsweetened)
  • 1 tsp vanilla extract
  • 1/2 tsp ground cinnamon
  • 4 slices clean, whole grain bread (I used Ezekiel Bread)
  • 1/4 cup dry coconut flakes
  • Honey for topping (optional)
  1. In a medium sized mixing bowl, whisk together egg whites, coconut milk, vanilla extract, and cinnamon.
  2. Submerge the bread in to the mixture, being sure to turn it several times to get all sides coated and wet.
  3. Lightly coat a non-stick pan with cooking spray and cook the bread on medium heat until the bread is cooked through.  Be sure the egg and the middle of the bread slices are cooked through.
  4. Put the toast on a plate and sprinkle each piece with 1 Tbsp. of coconut flakes.
  5. Add a drizzle of honey to taste and serve! 


Friday, May 9, 2014

Learn from the BEST (for FREE!!) if Beachbody Coaching is for YOU!

Becoming a Beachbody Coach
Hey there!  So as I was sitting on my back porch on this GORGEOUS Spring day, it hit me that I am dong EXACTLY what I want to be doing.  I am living my life the way that I want.  Throughout the day I was able to play outside and take a walk with my daughters, get my effective 30 minute workout in, check in with current challengers within my online challenge groups, respond to messages about joining future challenge groups, play some more with my girls, and even squeeze a blog post in there!  I am living the best of both worlds!  I am able to stay home and raise my daughters, take them on play dates, to preschool, and to visit family all while building a business from the comfort of my own home.  I have complete control over how many hours I put in to my business and even better, I get to wear what I want!  This year, I have traded in my "teacher clothes" for yoga pants, workout clothes, and even pajamas if I want!  If you would have told me a year ago that I would be helping people reach their health and fitness goals, I would have thought you were crazy!  On top of that, I get paid for being a positive role model! 

Beachbody Rewards for SuccessBeachbody is unlike any other company or "job" that I have come across. I am on a team that is ranked #1 in the company and am surrounded by positive, inspirational leaders who support and motivate each other.  NO ONE is left to fail.  Beachbody honors and respects their coaches.  The CEO of the company, Carl Daikeler, personally calls successful coaches!  We are even rewarded for our success in helping others.  In just one month, I was rewarded  with a fleece blanket, cooler, football, beach chair, and beach umbrella because of the amount of people that I was able to help in living a healthy life.  That doesn't include the Beachbody jump mat and weighted gloves that I received in March.  And should I mention that I have paid off 85% of my success club trip to Cancun that my husband and I will be taking next April?  
As a teacher, seeing others succeed, whether they be students or adults is extremely motivational and fulfilling to me. Words can not describe how excited I get when my challengers tell me about a small or big success they have had.  Anything from giving up soda/pop to wearing pants that haven't fit in two  years, to losing 15, 20, and even 25 pounds!  As people truly get healthy, self confidence builds and happiness arises.  I certainly can't take the credit for their success, but it makes me feel great that my advice and silly motivational tips have helped keep them on track.  Again, do I really get paid for this?!  It's almost too good to be true!  Just last weekend my husband and I decided to take a mini vacation to the beach.  I didn't have to worry about taking off days, planning for a substitute, or even where we would get the extra money.  Beachbody has allowed me the flexibility in my schedule and the extra income to do fun activities with my girls.  

So I ask, could this be a good fit for you?  I know being a Beachbody coach isn't for everyone.  I get it! But what if it IS for YOU?  How would it make you feel to help others reach their health and fitness goals all while you are reaching yours?  You don't have to have some fancy degree and you don't even have to be at your goal body.  You just have to have a heart and care about others and their success.

So, has my story sparked some interest in you?  Are you curious if this is something that YOU could not only do, but SUCCEED in?  You may not have a goal of doing something like this full time, but just want to help others all while earning a little extra "fluff" to your budget.  Are you curious as to what it takes, how to make money, and the commitment that is involved? 

I am personally inviting you to a FREE 5 Day Informational Coaching group beginning on Monday, May 12th.  Do you have 5 days?  How about 10 minutes each day?!  Starting on Monday you can log into an online closed group and hear from different top coaches on how they have made Beachbody work for their lives! You will be able to ask any and all questions that you have in order to see if this is a good fit for you! If you decide to move forward, we can chat about your business goals and I will help set you on a path to success!  After all, you will be a part of the #1 team in the company!  There is exclusive training for beginning coaches so that you are not figuring everything out on your own. If you decide this isn't a good fit for you, no big deal! There are NO strings attached!  No purchase is necessary and no investment is required to be a part of this group. 

If you are interested in joining the group, please send me a Friend Request on Facebook and message me to let me know you would like in! 

What is a Beachbody Coach?

If you feel that you would like to just move forward and get started by joining my team, please apply below and I will be in touch! 

Fill out my online form.
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Thursday, May 8, 2014

My Top 5 Healthy Tips while Traveling!

Healthy Traveling Tips

As much fun as traveling can be, it sure can ruin the progress that you have worked so hard for!  I've always had the mentality that while you are on vacation "anything goes" as far as eating.  My yearly summer trips to the beach involved ice cream, caramel corn, taffy and other types of candy, maybe a few drinks, and of course, eating out....A LOT.  A "normal" practice that occurred on every family vacation, that I have grown accustomed to, is eating out for dinner every night.  Being that my parents own a restaurant, the last thing they want to do is go on vacation and cook!  Staying on track while on vacation is challenging enough, let alone going out to dinner every night (and sometimes even breakfast and/or lunch!).  So, this past weekend my husband and I decided to take the girls on a long weekend getaway to the beach!  We decided to just stay in a basic hotel room rather than an efficiency or condo, so cooking food definitely wasn't an option for us.  Since we have been to this location SEVERAL times, my husband likes to plan out where all he wants to eat when we are there, then, I just figure out what exactly I am going to eat as well as plan out the snacks.  It may sound like a lot of work, but honestly, it isn't!  Plus, I came home without feeling guilty or bloated from the choices that I made.  

So here are my tips and how I planned out my long weekend getaway!

1. Plan out your meals! I know people think I'm crazy for planning out all of my meals, but I'm telling you, it's not that bad once you get in to the routine!  So our mini vacation lasted from Thursday morning until Sunday evening.  Since I started drinking Shakeology, it is my go-to when traveling.  If I know that healthy choices will be hard to come by, then I drink an extra shake! Since I am very familiar with the restaurants that we like to go to, it's not hard for me to figure out what to eat. Most restaurant menu's are online, so all you need to do is check out the menu before you go.  That way, when you get there, you aren't rushing to figure out what you want and making an on-the-spot decision.  So, as you can see, I listed out each restaurant and exactly what I planned on getting.  So the question you may have is, did I stick to it?  Yes, for the most part, I did! I ended up skipping out on the carrots and celery at lunch time. I totally forgot to pick them up at the grocery store when we got there.  Shakeology was enough for me anyways. The only other change I made was at dinner.  I stuck with our restaurant choices as well as my meals, but we ended up going to them on different nights than we planned due to accommodating to the girls.  
Meal Plan

Clean Eating Snacks2. Pack healthy snacks and/or meals! Easy snacks that you can include in your snack bag include fruits that don't spoil easily (apples, bananas, clementines, etc.), Quest or Larabars, Raw Unsalted Almonds, Cocoa Roasted Almonds, Unsalted Rice Cakes, Shakeology, etc.  If you only have healthy snacks packed, then you will stick with eating them!  NO DRIVE-THRU'S! I really enjoy my Shakeology each morning for breakfast, so I don't get to eat oatmeal too often; however, portioning out baggies of oatmeal is another great portable, healthy meal to have.  You can get hot water at most hotels so it's a simple meal to make that will definitely keep you feeling full.

Flavor your own water!3. Drink Water!  I know it's nice to have a few drinks here and there while on vacation, and that's okay....in moderation of course!  Try and avoid soda/pop or other high sugar (and calorie) drinks.  Stick with water and flavor it naturally if you need more of a taste.  Deer Park has a sparkling water that is natural and good too! It's especially important to stay hydrated and to be sure you are drinking enough water even on vacation too!  ESPECIALLY if you are at a hot beach!

4. Be PREPARED!  I can not stress this enough!  If you don't plan out what you want to eat while away, the temptations will take over!  Sure, it was great smelling those greasy delicious boardwalk french fries last weekend, but I know those won't get me any closer to the way I want to look and feel.  So, as a result, I had my bag packed and ready to go!  It included my mini blender and Shakeology, Cocoa Roasted Almonds, 100% Whole Wheat Tortillas, and of course, my Unsweetened Almond milk for my shakes.  Of course I did not remember to take a pic of the groceries I bought once we got there, but, I did end up getting some All natural Peanut Butter and yogurt for my girls.  In addition, we stopped at a farmers market on the way and picked up some apples and bananas!

Meal Prep while traveling
Meal Prep while Traveling

5. Don't go overboard!  This is a tough one!  I can't tell you how many times I got caught up in the "it's vacation!" mentality throughout the years.  It's funny when you think about it.  You spend time before vacation exercising and eating healthy so that you look good in your bathing suit (assuming you go to the beach); yet, once you get there all bets are off and you over indulge. I'm a firm believer of having fun and indulging in some treats here and there, I just think keeping your portions in check and not over-doing it is important too!

So, there you have it!  That was the approach that I took to staying healthy while traveling on our weekend getaway.  These are the same tips that I plan to continue using as my families travels throughout the summer.  

It's simple....if you plan for success, you will succeed!

Monday, May 5, 2014

Let's FIX up for Summer!!! My 21 Day Fix Overall Review!

21 Day Fix Workouts

Happy Monday!  Can you believe it is May already?!  Time is running out and before you know it, bathing suit season is going to be here!  My family just spent a weekend at the beach and people were really starting to shed some clothes and work on those tans! So I have to ask, are you ready for summer?  Are you going to be the one sporting that cute new bathing suit or will you be keeping that cover up on? 

21 Day Fix ReviewsIf you aren't familiar at all with the 21 Day Fix program then you probably don't know that you can get unbelievable results in just 21 days!  Yep, that's right, in just 21 days!!  I have been running 21 Day Fix challenge groups since the program came out in February and the results of my challengers have been incredible!  I personally did 2 solid rounds of the FIX before switching up some of the workouts for a change and am still following the nutritional end.  It is so simple and easy to follow that ANYONE can do it!  Seriously!  I haven't had a challenger in any of my groups that haven't enjoyed both the nutritional and fitness end.  

21 Day Fix containers
So, to sum up the program, the 21 Day Fix comes with 7 color coded food storage containers as well as an Eating Plan book.  Within the book you will see a complete list of any and every food that you can place into each container.  From there, you choose which foods you would like to eat and start filling up your containers.  If it fits, you can eat it!  That's it!  When you get the program you use a formula to figure out the number of calories and containers that you get for the day. For  me, I get 3 red containers per day.  Shakeology counts as one red container and I usually use of my other red containers with cottage cheese or yogurt, egg whites, and some sort of meat at dinner time.  When you typically hear about a nutritional plan you often times see weird looking or expensive foods.  Not this plan!  ALL of the foods in the Eating Plan book are totally normal! I promise!

21 Day Fix foodI think the biggest question that I get about the 21 Day Fix is Do I have to starve myself for 21 days?  Honestly, the first couple of days I felt a little hungry.  I'm sure it's no surprise to hear about how portion sizes across the years in this country have drastically changed for the worse.  Even when you go out to a restaurant and get a simple chicken salad, you are usually given a salad that is worth 2 or 3 servings!  Let's not get started on the fried greasy food.   Once you get through the first day or two, then your body adjusts and truthfully, you  have MORE THAN ENOUGH food to eat throughout the day.  I came across this e-card the other day and thought it was perfect!  It's so true!  I can honestly say that there have been several days where I was unable to finish all of my containers.  

The other common question I get is, Do I have to make and eat separate food for my family?  The answer to that is ABSOLUTELY NOT!!!  You have so many options of what you can eat!  Take a look at my meal plan below.  Breakfast seems to be the craziest time of day for me.  My two and four year old are gearing up for the day wanting their cereal and toast and I am left with getting everything they need.  So, Shakeology it is!  It gives me my morning energy and gets me feeling great to begin my day, not to mention the tremendous health benefits!  At dinner time, I make the same meal for everyone.  Every now and then I do need to make something separate for my little ones but that's just because they are two and four years old!  If you have kids, you know what I'm talking about.  You can see that the food I eat on a daily basis is completely normal and easy to find food. 

21 Day Fix Meal Plan

As for the workouts, they are all 30 minutes each except for 10 Minute Abs.   30 MINUTES!!  Who DOESN'T have time for 30 minutes?! You don't have to drive to the gym, you just have to throw on some workout clothes, sneakers, and press play.  You can even do it while your kids are right there!  I know my girls enjoy jumping around with me and that I am setting a positive example for them.  With the program, you get the following workouts: Total Body Cardio Fix, Cardio Fix, Upper Fix, Lower Fix, Yoga Fix, Pilates Fix, and 10-Minute Fix for Abs.  With the challenge pack purchase, you also get a bonus workout called Plyo Fix (which is AWESOME)!!  So, the program is designed for you to do a different workout each day for two weeks, and then double workouts for the third week.  Then, you are DONE with a round!  
21 Day Fix Workouts

So, all in all, this program comes HIGHLY  recommended by me!  The excitement that the challengers in my group experience when they realize that after even one week they are feeling energized and fantastic is all worth it! In addition, I know that we will all be feeling confident and ready for those summer clothes!
21 Day Fix

As a result, I am CONTINUING my exclusive 21 Day Fix groups!  MY NEXT GROUP BEGINS ON MONDAY, MAY 12TH!  Within the group you will be provided with 1:1 support, accountability, motivation, and a group of fantastic individuals who cheer each other on.  NO ONE is left behind!  Spots for my 21 Day Fix groups fill up quickly, so, if you are interested in joining one, please fill out the application below.  I will be in contact within 24 hours from when you submit.  

I promise, this is something you WILL NOT regret!

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