April 30, 2015

Kale Chips Recipe

Dinosaur Kale Chips 

Mommy tip: Tell your kids that it's called "dinosaur kale" and they'll actually eat it! 

I got this bunch of kale at an organic farm today. 

First, rinse it and then separate the leaves from the ribs of the kale as shown. 

You want 1-2 inch pieces. 

Place them on a cookie sheet and drizzle with a small amount of olive oil, toss well then spread out in an even layer. 

Grind a small amount of sea salt and garlic on top. 

Bake on 275 for 20 minutes, until crispy. 

This was my first taste of kale chips and I was impressed!! I just kept snacking on them!

Sore to the Core!

28 Day Free fitness challenge, launching Monday! 

Sore to the Core! 

Abs and core challenge with short circuits targeted to the abdominal muscles that make up your core. Plus healthy eating recipes, because ABS are made in the KITCHEN! 

This is a private Facebook group. If you're on Facebook and you want to join in just log into your Facebook and follow this link to join: 


April 29, 2015

Relax in Under 5 Minutes

This week has been rough for me. Who am I kidding though, I'm a mom of three. The days are long but the years are short. So while I LOVE being "mommy" pretty much every week is a little rough.

There have been a few times when I wanted to just go hide for a little while to relax. Not advisable when you have a toddler. They get into things, and that relaxing moment you just felt is gone the instant Cheerios are spilled all over the kitchen. So, how to relax in 5 minutes without hiding from your toddler?

1. Chocolate. Yes, I said it. You love me right now, right? Go grab yourself some 80% Cacao Dark Chocolate for the times when you just need to take a bite. Real dark chocolate regulates cortisol (the so-called Stress Hormone). So not only do you get a much need bite of chocolate, it's working against that nasty cortisol.

2. Stretch & Breathe Take a moment and bust out some deep breathing and your favorite Yoga-inspired moves. Slow, deep breathes will lower your blood pressure and your heart rate (after the Cheerios have been dumped). Close your eyes, if you dare.

3. Go outside. Get some fresh air for just 5 minutes. Clear your head. Stop and smell the proverbial roses. Sunshine is scientifically proven to improve your mood, this is why Californians are so happy! The traffic is why we are so mad... it's really a catch 22.

4. Workout. Nothing gets out pent out aggression like a workout! Keep it simple, just a 5 minute circuit, or some TurboFire inspired jabs!

5. Eat, drink and be merry! Try to eat every 2-3 hours. Being hungry is just not conducive to relaxation. When you need a quick pick-me-up, grab one or more of these specific items:
Mango: Mangoes are rich in antioxidants and Vitamin B6, which improves cognitive function, attention span, and mood!
Green tea: Green tea is a source of L-Theanine which helps to calm you down and relieve anger.
Orange: Studies have found that the vitamin C helps reduce stress and return blood pressure and cortisol to normal levels after a stressful situation (i.e. Cheerios as mentioned above)
Apricots, even dried apricots: They are high magnesium, which is a stress reliever and a natural muscle relaxant (win-win).
Turkey: L-tryptophan is the amino acid that tells your brain to release serotonin, the feel-good brain chemical. We like serotonin.

Happy Relaxing! Two of my favorite words!

April 28, 2015

DIY mom

Do you DIY? I may be a tiny bit addicted to Pinterest. I went on Pinterest hiatus for a while, then I had to get back on to plan my daughter's birthday party. The result? Hey, let's take the closet doors off and make a girl-cave! That goes with her birthday party, yes? No. No, it doesn't. This is a true addict talking! But my sweet husband went along with me, and like the amazing man he is, promptly removed the closet doors with minimal questions. Maybe he knows there's a method to my madness! 

Girl cave is done! And my girl sat down in her reading chair from great-grandma, smiled wide, and said "it's my castle!!!!" Score one point for mom! 

April 27, 2015

The Biggest Loser Lifestyle Transformation

One of my absolute favorite challenge groups are my Biggest Loser groups. I don't know if it's the amount of dedication that I see from challengers or the totally rewarding feeling that I get when people who really want to lose weight succeed at their goals, or just watching the complete lifestyle transformations take place, probably all of the above!

My goal is to show you how to make a significant change in your lifestyle to include weight loss and overall health changes. To teach you how to eat clean, prepare nutritious meals, and take these tips out of the group for the rest of your life. Lifestyle Transformation!

The Biggest Loser Group is a 30 day group segmented into four parts:
1. Diet Analysis- 2 days
2. 3 Day refresh- 3 days
3. 4 day clean eating prep course and meal plan
4. 21 Days of workouts in the 21 Day Fix portion of our group.

Weight loss average is 10-20 pounds!

Your 30 Day Transformation includes:

1. 3 day cleanse- (read my review here) This is a refreshing cleanse that is scientifically designed to help you fast-track your weight loss by detoxifying and cleansing your system, kick-start healthy eating, and get a clean break from bad nutrition habits.. In just 3 days you'll feel lighter and healthier, without starving. This is not a juice cleanse, you get to eat food!

2. 30 days of healthy eating fueled by a meal replacement shake of 70 superfoods- In 30 days, you'll feel like a whole new you. We will replace one meal each day to optimize weight loss, regulate blood sugar and cholesterol, fuel your body, repair muscles, provide pro/probiotics, digestive enzymes, vitamins, minerals, antioxidants, and improve your immune system and overall health.

3. Clean Eating Meal Guide, portion controlled and color coded containers, and recipes.

4. Diet analysis to give you recommendations that will improve your weight loss journey and overall health.

5. Eight 30 Minute workouts on DVD, plus 10 minute Ab workout (we use 21 Day Fix)

6. Online Coaching from me, your health and fitness coach

7. Accountability and Support group

8. Access to hundreds of recipes, fitness tools, message boards, additional workouts, and coaching through an online resource library.

9. $$$ prize for Biggest Loser! The prize money will be $50 payable in cash (paypal), gift card, or however you, the winner, prefers. Plus you'll have your weight loss and life transformation to show off! In addition, we will have other prize opportunities throughout the 30 days!

30 Day Money Back Guarantee

To participate, you will need to purchase the 3 Day Cleanse, Healthy meal replacement shake, color coded portion control containers, eating guide, and workout DVDs. They are all available in one money saving bundle called the 21 Day Fix KICKSTART Challenge pack! Cost is $205 plus tax and $2 shipping. The Value of each product separately is over $280. You'll order here through the special bundle link that gives you the discount!

Beyond that, I will provide you with additional recipes, workout circuits, short video clips from celebrity fitness trainers, diet analysis and accountability group. I will coach you through these 30 days, every step of the way.

The best part about this (okay maybe not the best, but it's up there) is that it's all virtual! You will have access to the Facebook challenge group that I host. It is a group of people that are all doing the bootcamp together. We post each day when our workout is done, our meals are prepped, or for questions. I'll post all meal plans in the group but I will go over your personal nutrition via PM so that it is private. The group is there for questions, encouragement, support, recipes, and accountability. I'll virtually coach you through every step! Weigh ins will be in the beginning and end, I will ask that everyone include a photo of themselves on the scale with the number clearly visible. The winner will be determined based on the percentage of weight that has been lost.

**Cannot be working with another Beachbody coach. If you do not have a relationship with your coach, maybe you purchased a fitness program years ago but have lost touch, I can guide you through switching to my team.

Please fill out this application and I will contact you! And then scroll down for some awesome Before/After photos!

Fill out my online form.
Use Wufoo integrations and get your data to your favorite apps.

Roast Beef Sandwich

Roast of choice, I use a Chuck Roast and strip the fat off the meat after cooked. I do this by hand so that I get it all. Sorry, not fun, but necessary.
Spices of choice, garlic, onion powder, sea salt, pepper at a minimum.
Whole wheat bread roll
Sweet Onion
Cheese (I like swiss, muenster, or provolone)

Place frozen roast in a large crock pot. Add 1/2-1 cup of water and season the meat. Set the crock pot on low for 6 hours.

Once finished, stir the roast to break it apart, and strip off any fats.

Saute mushrooms and sweet onion in coconut oil. Set oven to 350.

Cut open your bread roll and make individual sandwich size pieces. Add meat, onions, mushrooms, and cheese to the sandwich and cook for 5 minutes in the oven, just until the cheese is melted.

21 Day Fix:
2 yellow
1 red
1 blue
1/2 green

Serve with salad to get more greens!

Love Yourself

Today is the last Monday of my Love Yourself: Make the Most of Monday series. I'll leave you with this thought, embrace every piece of your journey, whether that's fitness or just finding yourself, embrace the little mistakes, or big ones. These mistakes are how God teaches you, He knew you would make this mistake. And He uses it to teach you right from wrong. He uses your life circumstances to lead you to where you're supposed to be. If I had never needed back surgery at age 22, I would never have been in the occupation I was forced into, and met my husband.

Love yourself and realize that although you may not be where you want to be just yet, you'll get there. Work to be a better you not because you hate yourself, because you love yourself enough to see it through.

Love where you are now, because God thinks you're special enough to love you anyway!

April 26, 2015

Don't Stop Believin'

Believe in yourself and you've conquered half the battle. I've always said, there's something inside of you that is greater than any obstacle. All you have to do is show up. Show up and you're 80% there, push play, no workout is a bad workout. Even if you get ten minutes, ten minutes is more than no minutes.

April 25, 2015

Coach Mentorship

NEW COACH TRAINING! I'm looking for women who are ready for greatness! Ready to make a positive change in all areas of life, health, personal development, financial freedom, and ready for the most FULFILLING choice you'll ever make.

Coach Mentorship for Team BelieveFit starting soon! We'll teach you how the TOP COACHES have built success. The training is entirely online and your business can be entirely online too (mine is!). You work on your terms, whatever that may be! I was a stay at home mom of 3, and now I am a fitness entrepreneur.

The business isn't for people who are Qualified, it's for people who are COACHABLE. It's for people who are willing to let their faith be bigger than their fear and learn as they go!

If you:
-Know you were made for something greater than what you are doing
-Want to live your life by YOUR design
-Want independence and freedom financially
-Feel a calling to GIVE BACK and help others

Then this opportunity could really be for you.

If you're reading this, and you hear that little voice telling you to go for it, I want you on my team! Let's LOCK ARMS and get started!
Let your faith be bigger than your fears and do something you'll LOVE!

I'm accepting applications now for brand new Team BelieveFit coaches. I cannot wait to help you build your legacy! Something to leave for your kids!

You don't have to look like a fitness model, or even act like one, you DO have to have a HUGE HEART for people and KNOW that you are destined for more than where you are.

Apply here!

Tomorrow, you'll wish you had started yesterday, don't delay! It's YOUR TIME. Reach out if you have questions!
I am also hosting a 3 day SNEAK PEEK into coaching for those who are interested but want more details. Send me a message if interested and I'll add you to the group! Jalene.Cabrales@gmail.com

April 23, 2015

Shredded Beef Tacos

This easy crock pot recipe will have you feeling like Taco Tuesday on any day of the week!

Roast of choice, I used a Chuck Roast and stripped the fat off the meat after cooked. I do this by hand so that I get it all. Sorry, not fun, but necessary.
Clean salsa
Whole wheat or corn tortillas
Garnishes of choice, cheese, avocado, lettuce, tomato, onion, plain greek yogurt pretending to be sour cream.

Place defrosted roast in a large crock pot. Add 1/2-1 cup of clean salsa over the top. Set the crock pot on low for 6-7 hours.

Once finished, stir the roast to break it apart, strip off any fats, and mix the salsa together.

Add your meat to your tortilla and garnish as desired! How easy was that?

21 Day Fix:
1 red of meat
1 yellow for each 6 inch whole wheat tortilla
1/2 green for salsa
Be sure to count your blue for avocado and cheese
And green for lettuce, tomato, onion if used.

PiYo Challenge Group

Anyone can start a “diet” but sticking to it is incredibly difficult if you don’t surround yourself with like-minded and goal oriented, people who care and will give you the support you need. I’m here to tell you, SUPPORT makes a HUGE difference in your success. The power of a community is the secret sauce! I would love you have you in my coaching community!

For years we've been told by the people we trust and the experts in the field to eat low fat, 6 small meals daily and to exercise for an hour a day and look where it’s gotten us, we are more overweight than ever, more reliant on medications, and sicker than ever. This does NOT work! However, with fast and fun fitness, disease fighting and delicious whole food nutrition, meal planning and meal timing, peer support and personal accountability all wrapped into one, you WILL achieve your goals, and not just for a few weeks, FOREVER!

With me as your personal coach, you are welcome to join my awesome online support group. You’ll have daily motivation, your questions answered, tips, tricks and accountability to help you reach your fitness goals. You will have a team of people cheering for your success. I’m also available for one-on-one coaching via Facebook or email, if you don't like the group idea.

In each challenge group, you'll find support, recipes, friendship with other members, and coaching from me. It's a private accountability group full of people who are working the same fitness program that you are. We share victories, we share struggles, we encourage each other, it's really quite amazing to be a part of.

PiYo is unlike most workout programs you've seen. It's not going to punish you! If you are looking for a refreshing and invigorating workout, that you LOVE doing, this is IT. This one's for you!
PiYo is ideal for women and men who:
• Want to lose weight and burn fat without the high-impact jumps or complex choreography found in some cardio programs.
• Want to build lean muscle but don't want to lift heavy weights.
• Want to get the results of an extreme program without straining their joints.
• Like the benefits of Pilates and yoga, but also want the calorie burn of a cardio workout.
• Don't have time to go from class to class to do separate cardio, strength, and flexibility workouts.
• Want a workout that doesn't require a lot of equipment.
• Want to give their body a break from extreme programs but keep getting results and improve their performance in other sports by restoring their flexibility and core strength.
Awww, bliss! Enjoying a little PiYo in my outdoor space!

PiYo is a low-impact, high-intensity body-transformation program. It uses the most effective Pilates- and yoga-inspired moves but is set to a fast pace to help you burn fat while you sculpt long, lean muscles. You’ll carve every inch of your body without jumps, without weights, and without straining your joints. It’s a refreshing, soul mate type of workout, you’ll simply fall in love with PiYo and Chalene Johnson, your trainer. And rest assured, there’s no complex choreography to learn. Chalene Johnson takes you step-by-step through the moves where you’ll use your body weight to lose weight and get intensely defined! You get your strength, your cardio, and your flexibility training all in one program.

PiYo is so effective because it delivers the muscle-sculpting, core-focused benefits of Pilates along with the flexibility and power of yoga, but it’s a unique blend of both exercises, and turns pilates and yoga insto something unlike any workout you’ve ever done. PiYo’s low-impact compound exercises engage multiple muscle groups at the same time—while keeping your body in constant motion. As you progress from one fluid movement to the next without rest, you’ll maintain an optimal heart rate to incinerate calories throughout the whole workout! The result? You get a low-impact, high-intensity, total-body workout, giving you a physique that’s long, lean, and powerfully defined. You get to sculpt your body without the high impact workout moves that you are used to.

PiYo is for fitness beginners and extreme fitness enthusiasts alike. You’ll love what you see!
The PiYo Program Challenge Pack includes:
1. Workouts: 9 workouts on 3 DVDs. Each is 25-40 minutes.
2. PiYo Get Lean Eating guide
3. Start up guide, workout calendar, and tape measure to measure your progress and the inches you’ll be losing.
4. 30 Days of Shakeology, your daily dose of dense superfood nutrition, your healthy meal replacement shake, and your delicious milkshake that tastes like a cheat meal all rolled into one!
5. Access to my 60 Day Piyo Challenge group where you will find support, friendship, motivation, and clean eating recipes to pair with your PiYo eating guide.

When working the program, Chalene tells you to take it at your own pace. You don't have to do every single move perfect. Follow the modifier when needed and stretch back into Child's Pose when needed. This is YOUR program. And this workout is likely different than anything you've done before. You know she says her biggest mistake is calling it PiYo?! Because it's not Pilates, and it's not Yoga. It's completely different, you'll have the time to pace yourself and learn and master each move to carve out your body and see how your body was MADE to feel.

Want a taste of PiYo?

To apply for my next PiYo challenge, submit your application here:
Fill out my online form.
Online contact and registration forms from Wufoo.

April 22, 2015

21 Day Fix Challenge

You won’t need any bulky equipment or a gym. There are NO long hours with a personal trainer. You don’t even need to leave your house!
All I need is for you to promise to give me 100% your ALL for 30 minutes a day, on your own personal schedule, and together we will get your health on track, your body looking great, and reach your personal goals. You will also learn to portion control with our super easy, fun, custom portion control eating system.

I don’t count calories, macros, points, and I don’t starve myself! I bet I have more food in my nutrition plan than your current “diet” allows. And yummy food! You’ve seen my recipes!

ALL workouts are done from the comfort of your home and you can live anywhere in the US or Canada! You’ll have me as your personal coach and the power of community in my private support group with others JUST LIKE YOU! It’s your time to commit to changing your life, make this summer the healthiest summer yet!

What’s included:
-A FULL 21 DAY DVD home workout package
-7 color coded portion control containers that will be customized to your needs
-Shakeology for 30 days to speed up and enhance your results and transform your health (or your money back!)
-Me as your personal coach
-Access to my VIP private group for life, not just 21 days!
-Complete custom meal guide and meal prep tools designed for your 21 day journey
-Custom 3 day quick plan to trim down for a special event or weekend FAST!
-Shakeology shaker cup to use on the go
-A 21 Day Fix T-shirt when you send in your results
-30 Days free of Beachbody on Demand which allows you to try other programs and stream $2,000 worth of workouts from any device with wifi

I’ve helped hundreds of people change their lives and I would love to help you. This program is my all time favorite, it works for anyone, regardless of how big or small your goal may be.

If interested, fill out the application below or email me at Jalene.Cabrales@gmail.com

Anyone can start a “diet” but sticking to it is incredibly difficult if you don’t surround yourself with like-minded and goal oriented, people who care and will give you the support you need. I’m here to tell you, SUPPORT makes a HUGE difference in your success. The power of a community is the secret sauce! I would love you have you in my coaching community!

For years we've been told by the people we trust and the experts in the field to eat low fat, 6 small meals daily and to exercise for an hour a day and look where it’s gotten us, we are more overweight than ever, more reliant on medications, and sicker than ever. This does NOT work! However, with fast and fun fitness, disease fighting and delicious whole food nutrition, meal planning and meal timing, peer support and personal accountability all wrapped into one, you WILL achieve your goals, and not just for a few weeks, FOREVER!

With me as your personal coach, you are welcome to join my awesome online support group. You’ll have daily motivation, your questions answered, tips, tricks and accountability to help you reach your fitness goals. You will have a team of people cheering for your success. I’m also available for one-on-one coaching via Facebook or email, if you don't like the group idea.

In each challenge group, you'll find support, recipes, friendship with other members, and coaching from me. It's a private accountability group full of people who are working the same fitness program that you are. We share victories, we share struggles, we encourage each other, it's really quite amazing to be a part of.

21 Day Fix

21 day fix is truly an awesome program, my favorite one! It's great for any fitness level and is a wonderful blend of cardio, light weights, and fat burning. It's a 21 day program developed by fitness trainer Autumn Calabrese. The program comes with 2 workout dvds that have a 30 minute workout for each day of the week and then a couple of bonus workouts, none are longer than 30 minutes. 21 Day Fix is a nutrition and fitness program that makes losing weight so simple. Easy-to-follow portion control and 30-minute workouts take the guesswork out of losing weight to help you see results fast—up to 15 pounds in just 21 days! Whether you want to lose a few pounds before your next vacation or jump-start a bigger weight-loss goal, 21 Day Fix is the program for you. It’s simple, it’s fast, and it works. If you’re ready to get serious, 21 Day Fix can help you lose the weight.

What really sets 21 day fix apart from other workouts is the eating guide and the color coded portion control containers. It's based on clean eating and nutrition. There is so much variety. So many foods you can eat, and lots of kid friendly options too. Very tasty meals! My children and my husband eat what I eat, your family will love it. It's not "diet" food. Each food group is separated into different colors. You'll measure foods in your containers each day, and each day you'll consume a certain amount of containers and tally those up to reach a target number of containers (the target is determined by your starting weight). So the beauty of it is there's NO calorie counting!! Just consume each container of yummy food each day and you're good to go! You don’t have to count calories, points, or log your food into diet software.
With 21 Day Fix, everything is laid out for you. All you have to do is use the specially designed portion-control containers and do one 30-minute workout per day. Commit to it for 21 days, and you’re going to love your results. The program is unique because it’s the only fitness and nutrition program that combines portion-control containers and world-class workouts. By placing equal emphasis on fitness and healthy portion control, 21 Day Fix can help anyone lose weight—and keep it off—in a way that’s simple and sustainable. Whether you want to lose 10 pounds or 100 pounds, you can do it with this program.There is also a modifier for each workout to take it at your own pace. No matter your fitness level, this program will work for you! Each 21 days is called a "round." You can do back to back rounds or take breaks in between. So you can go as many rounds as you want to reach your target weight/fitness level- 10-15 pounds in the first 21 days, then back to back rounds to lose more to reach your goal ultimate goal of 50 pounds (or as much as you would like). Once you have met your goal, you'll use the program to practice weight maintenance. There's a separate calculation in the guide for weight maintenance versus weight loss. I've been using my program for the last 8 months, even though I met my goal in two! It's a lifestyle change, not a diet. You eat according to your goal. The program works like a charm, it's really quite amazing!
You'll have access to my amazing challenge/support group where I will coach you through the program, every step of the way! Once you order from my site, you'll have access to my online coaching community which includes an online resource library filled with message boards, workout tips, fitness information, recipes, and more AND my Facebook challenge group that I host. It is a group of people that are all doing 21 day fix together. We post each day when our workout is done, for accountability. The group is there for questions, encouragement, support, recipes, and accountability. I'll virtually coach you through every step! Every video, every move. YOU CAN DO THIS! These are my personal results after one round, 21 days.
And here's some others!
21 Day Fix also has an EXTREME version! 21 Day Fix extreme is sort of the graduate program of 21 Day Fix. There are no cheat days worked into the meal plan like the original version, so you won't have any leeway for chocolate or wine. The meal plan is dialed in to give you extreme results, to get shredded in just 21 Days! The workouts are more challenging as well, still 30 minutes. The Extreme package also comes with Autumn Calabrese's Countdown to Competition meal plan, the meal plan she uses when training for a bikini competition. Love, love, love this program! You do not have to have done the first version, but you do have to be already working out consistently. If you want a combo pack to do the original and then move to the extreme, check it out here! And of course, some results to see!
What does it include? 1. Workouts The Program includes seven 30-minute workouts, one for each day of the week— so your mind never gets bored, and your body never adapts. The workouts feature a unique blend of steady-state aerobics and cardio, light weights, and explosive power moves that target every muscle in the body—to help you zap away pounds. There is a modifier in each video so that you can take it at your own pace. 2. Nutrition For your nutrition, you'll get our convenient, color coded portion control containers to control your portions and count your calories for you so you don't have to! You’ll not only be practicing portion control—you’ll be eating clean foods. Plus Shakeology to replace one meal a day. for one month! You'll also get a starting guide and workout calender and the 21 Day Fix Eating Plan, and the Extreme version comes with an extra "Countdown to Competition" meal plan which Autumn uses to prepare for her bikini competitions. 3. Extras 25 ounce Shakeology Shaker cup Bonus DVD that is only available through your coach, me! I add it as a bonus to show you an extreme workout that you can add in for extra fat burning when you are ready. Access to my 21 Day Fix challenge group. A virtual facebook group with access to me and other challengers for questions, support, recipes, motivation and more! Get your Challenge Pack here! In addition, you can order a KICKSTART Challenge pack here. This includes the 3 day refresh, a 3 day cleanse to get your body ready and to drop some pounds right from the start! EXTREME VERSIONS! Challenge Pack Kickstart Challenge Pack Hey wait, What is Shakeology? Click here! Way at the bottom of this page, you'll find the interest application. If you're ready to go, just scroll down and complete the application and I will contact you to get started! If you need more information about the containers and food, read on!
Maybe you've seen the 21 Day Fix containers, or maybe you've just heard about them and thought one of these things... 1. HOLY COW! That seems like A LOT of work! 2. UM!?!? Those containers are tiny, I'll starve! 3. I can't eat anything good, what if I don't like the food?! I'm here to tell you, you're so mistaken! I love you, but so mistaken! Please don't let fear keep you from doing this program. The tagline for 21 Day Fix is SIMPLE FITNESS, SIMPLE EATING, FAST RESULTS. And it's every bit true.
#1- It's really not a lot of work. You know what is a lot of work? Counting calories. Counting calories is a ton of work, logging in every meal, researching each ingredient to find the calorie content, using some phone software to keep track every deal, every meal, every snack, every single time you take a bite of something. Sheesh, I'm exhausted just talking about it. And you know what, counting calories isn't even effective! 80% of people UNDER-REPORT! So you're eating too much anyways guys. Plus, calories are different. Calories from fat, calories from carbs, calories from proteins, did you know that there is a proper RATIO of calories that you should be getting from each of these macronutrients every single day. Yep, ratio, math term, no thanks. With 21 Day Fix, the guess work is gone! Rest your brain. No counting calories! No under-reporting, no macronutrient calculations, SIMPLE EATING. You use your handy- dandy color coded containers to measure your food each day, you have a tally of how many containers you eat each day, and you tally off as you go. Instead of counting thousands of calories and researching the calorie content of each thing that goes into your mouth, you tally off a dozen or so containers and the calorie content of each is built in to the program, so you don't have to give it a second thought. Is the food difficult to make? Nope. Your 21 Day Fix nutrition can be as simple as a shake for breakfast, a piece of fruit for snack, a turkey wrap for lunch, another piece of fruit, and a dinner of YOUR choosing. Your regular dinners likely work, as long as you are using clean ingredients! And if you want to have grilled chicken, mashed potatoes and a salad for dinner, instead of some intricate recipe, more power to you, this program will be even easier for you! Here's a sample of my meal plan. Each meal that is underlined can be found here with the complete recipe!
#2- The containers may look small, but did you know that this program teaches you proper portion control? You can take what you've learned and make it a lifestyle. These portion sizes are what you SHOULD be eating! American meals are sometimes 4 times the size they should be. Isn't that crazy? When I first started 21 day fix, I learned that I was eating portion sizes that should have been for a man, twice my size! And my ratios were all out of whack! Here I am a year later, and I've taken my new education of portion sizes and applied it to my life. When I started fix, I would measure my foods in the containers, then dump them out onto my plate so that I could visually see what that portion of mashed potatoes should look like. And voila! Now I know what the proper portion looks like on my plate, so I don't need to measure with my container, I'm a pro at portions! Furthermore, even though they are small portions, you are eating GOOD foods. The calories inside them are not empty, they are dense, nutritious calories, they fill you up! They keep you satisfied, and you're eating 5-6 of these smaller meals each day. Hunger? NOPE. You'll be so full, more often people tell me they can't possibly eat all their containers in one day!
#3 If it fits, it ships! There's HUGE and comprehensive lists of foods that you "can" eat. You can't eat candy, that's a given. But if you want wine, done! If you want chocolate, done! If you want mashed potatoes, macaroni and cheese, steak, done!!! If it's on the HUGE list of food, and it fits in with your containers that day, you're golden! There are some foods that you'll chop up to get inside the container for measurement, example, canteloupe, but there are others that you don't chop up you're just given a serving size, example 1 slice of bread counts as 1 yellow container. I promise you this, it's not difficult! Simple Eating. Simple Fitness (30 minutes a day), fast results (10-15 pounds in 21 days). If you are interested in my next 21 Day Fix Challenge, enter your information here and I will be in touch in the next couple days!
Fill out my online form.
Online contact and registration forms from Wufoo.

21 Day Fix Trick!

How do I divide family style recipes into container portions?

There are two easy ways to divide recipes into 21 Day Fix containers.

I use two different methods.

1) Sometimes I use the method they use on pages 70 – 71 of the Eating Plan with the kit, the “Restaurant Food and Mom’s Favorites: The Fix Mixed Food Guide.” It’s simply to use the green container to measure the portion size and then check off the main ingredients like yellow for pasta, green for veggies, etc. So you take a heaping scoop of your recipe you just made (let's say it's a fried rice with lots of veggies, chicken, and egg) and put that into your green container. You will then count 1 yellow, 1 red, and 1/2 a green because obviously the whole green container isn't filled with veggies. But it's served up in a green container purely as a measuring device.

2) The method I use most is to container count everything that goes into a recipe and then just divide into equal portion sizes (the number of servings for the recipe) at the end. For example, for a pasta recipe, I might use 8 yellow of cooked pasta, 8 blues of cheese, 4 purples of tomato sauce, etc. Then, in the end, I just cut it into 8 equal servings and voila! I know each single serving has 1 yellow, 1 blue, 1/2 purple, etc. You have to keep your portions IN CHECK!

Clean Eating Tips and Tricks

I wouldn't necessarily say that Eating Clean is a challenge, but I will ask you to challenge yourself for 5 days to try it, and see what eating clean does for your body!

Clean eating 101!
All of our programs follow a "clean eating" nutrition plan. Eating clean, put simply, is the practice of avoiding processed and refined foods and basing your diet on whole foods. That’s a pretty vague definition though right? There’s a bit more to it. In fact, the reason we structure our nutrition plans around Clean Eating is to give you proper nutrition to help manage diseases, avoid developing diseases in the first place, lose weight, remove toxins, and just feel better. And by “diet” I don’t mean a restrictive DIET containing DIET foods, by diet, I mean your nutrition, what you put into your body every day. Your Daily Diet.
Just what the heck is “clean eating?!" I can assure you, it is NOT a fad diet. It’s more of a lifestyle. A healthy lifestyle that you can use throughout your life. The beauty of clean eating is that you can really eat such a variety of foods! Almost any recipe can be made into a clean recipe.
So what is Clean Eating?
Well, don't freak out, but this next statement is totally true: there aren’t many fitness goals you can reach without eating clean. Seriously, you cannot get healthy without eating healthy. You can exercise until your heart wants to jump out of your chest, but you can't out-exercise a bad diet. If you aren’t feeding your body good things, you’ll negate any exercise you’ve completed. Simply put, eat garbage, your body will feel and look like it. Eat good stuff, and you will get that healthy glow, energy, weight management, and overall health. You are what you eat right? We've heard that our whole lives, but it never made much sense to me until I started eating clean.
The Basic Principles of Eating Clean
• Eat whole foods: Whole foods are foods that haven’t been tampered with, in the lab or the manufacturing plant. The foods you eat are straight from the farm: whole fruits and vegetables, whole grains, grass-fed and free-range meats, lowfat dairy products, unsalted nuts, and seeds.
• Eat LOTS of fresh vegetables and fruits. If it comes from a plant, eat it. If it’s made in a plant, don’t!
• Eat Lean protein: When you’re including meat as protein into your diet, please remember this simple rule, buy from the butcher whenever you can to ensure your meat doesn't have additives and is nice and lean. Other sources of protein can include foods that are not meats, like eggs and yogurt.
• Avoid most processed foods: Processed food is food that has a label. A label means that more than one ingredient was used to make that food. You don’t have to eliminate all processed foods (like whole grain pasta or natural cheeses), but if you can’t pronounce an ingredient on a label, you probably shouldn't put that food in your shopping basket. There are some exceptions, but that's a pretty general rule of thumb. You'll get used to reading labels to discover what's okay and what's not. Simple tip: Shop the perimeter of the store, the middle aisles are all manufactured foods, not whole and real foods.
• Enjoy Grains - Eat grains that are still complete and haven’t been broken down into “glue”. Avoid white flour. Stick to brown rice or quinoa and other whole wheat and whole grains. Start to read labels, I don’t know how many breads I’ve picked up at the store that say they are whole grain...But when I take a look at the ingredient list, white flour is the second ingredient after whole wheat flour!
• Eliminate refined sugar and flour. Refined sugar provides nothing but calories. Other sweeteners can be used, but with all the good foods you add to your diet, refined sugar and white flour really has very little place in the clean eating plan.
• Cook your own meals. Instead of buying meals in a box, cook meals from scratch. That’s not as hard as it sounds! Clean, whole foods need little preparation beyond chopping and sautéing to make satisfying, delicious meals your family will love. A lot of clean eating is in the way you prepare foods. When you cook, use minimal oils. And when you do use oils, make sure they are olive oil, coconut oil, or something similar. Add spices to spice it up!
• Eat Fewer Ingredients. Try not to purchase foods that have more than 3-6 ingredients in the ingredient list. And be sure you recognize each and every ingredient. If you find a “mystery ingredient” such as “spices” or "natural flavors" you can contact the company! Ask them what they consider to be spices. If it’s anything other than honest-to-goodness herbs and spices, avoid it! And again remember, as a general rule of thumb, if you can’t pronounce it, it probably shouldn’t go into your body. There are some exceptions, but for the most part, this is true.
• Stay away from artificial ingredients and sweeteners. This is a big one. And most people don’t realize how big it truly is. Artificial sweeteners are rotten, poison for your body! For sweeteners, stick to natural sweeteners like honey, maple syrup, and stevia, eliminate artificial sweeteners like Splenda (sucralose) and aspartame, and there's a whole lot more.
• Combine protein with carbs. When you do snack or eat a meal, make sure that meal is balanced. For the most satisfaction from your diet, and so you’ll be less tempted to eat junk food, combine protein with carbs or carbs and fat. This simple act will fuel your body and eliminate hunger pangs.
• Concentrate on the correct portion size. American dinners are usually 3 times the size of what you actually need! Eat 5-6 small meals per day. This may seem like a lot at first. But remember, you are eating smaller portions. If you really have a hard time with this, prepare your regular three meals and a snack for the day, and divide lunch and dinner in half. You’ve instantly got 6 small meals! By eating smaller meals throughout the day you can help rev up your metabolism and reduce the chance that you’ll eat some Doritos rather than that whole grain cracker with nut butter and strawberries. You’ll fuel your body with nutritious foods throughout the day. You never get so hungry on this plan that you’ll feel deprived or feel the need to cheat. And truly, the cravings you once had for sugary foods will dissipate, Shakeology helps here too, and eventually you'll find that when you do taste a sugary or salty food, it really won’t taste the same. Eat clean for just these 21 days and your taste buds change. It’s really something!

The Basic Principles of Eating Clean

How Can Whole Foods and Eating Clean Help You Stay Healthy?

It’s easier to maintain a healthy weight, which reduces the risk of several diseases.

Eating a good variety of foods ensures you get adequate amounts of most essential nutrients.

Whole foods keep you satisfied longer so you’re less tempted by junk foods.

Foods high in micronutrients (whole foods) can help reduce cholesterol levels and regulate blood sugar.

There are some nutrients we haven’t yet identified that are present in whole foods but not in supplements.

Whole foods help keep your digestive system regular.

Eating a healthy diet makes you stronger so you can stay more active.

Avoiding artificial ingredients keeps your cells strong so your body systems work efficiently.

If you feel good, you’re more likely to take care of yourself in other ways. And you are more likely to exercise!

Spicing Up Your Meals When Eating Clean

When you cook, do not add salt! Use pure spices instead of spice blends. Example: Use garlic, thyme, pepper, instead of “Mrs. Dash.”

Healthy food has an undeserved reputation for being boring or bland. Whole, fresh foods are actually delicious on their own, with no added seasoning. Unfortunately, many of our palettes have been changed by too much sodium, sugar, and additives in our food. Good news is, that will change back the more you eat healthy! In the meantime, there are healthy ways to add flavor to clean foods. And the best news, herbs and spices are "free foods" you can eat as much as you like and not tick off anything in your calorie boxes of life!

Basil: Basil leaves contain flavonoids that act as powerful antioxidants. It’s also high in vitamins A and K and has a good amount of potassium and manganese. You can use fresh or dried basil. Use peppery and minty basil in tomato sauces, salad dressings, pesto, sandwich spreads, soups, and chicken, beef, pork, and fish dishes.

Marjoram: Heavily fragrant and contains many phytochemicals — including terpenes, which are anti-inflammatory — lutein, and beta carotene. Plus, it has lots of vitamin C and vitamin D. Marjoram is delicious in any dish made using beef and is perfect with vegetables like tomatoes, peas, carrots, and spinach.

Mint: Often used for upset stomachs because it soothes an irritated GI tract. But did you know it may be a weapon against cancer, too? It contains a phytochemical called perillyl alcohol, which can stop the formation of some cancer cells. Mint is a good source of beta carotene, folate, and riboflavin. Use it in teas, in desserts, as part of a fruit salad or lettuce salad, or as a garnish for puddings.

Oregano: Used in many Italian dishes (one of my faves!) This strong herb is a potent antioxidant with the phytochemicals lutein and beta carotene. It’s a good source of iron, fiber, calcium, vitamin C, vitamin A, and omega-3 fatty acids. More than just spaghetti sauce, you can add oregano to salad dressings, soups, sauces, gravies, meat dishes, and pork recipes.

Parsley: Remember when you used to avoid that parsley garnish on your plate at the restaurant? If only you knew how healthy it is! This mild and leafy herb is an excellent source of vitamin C, iron, calcium, and potassium. Plus, it’s packed with flavonoids, which are strong antioxidants, and folate, which can help reduce the risk of heart disease. Use it in everything from salads (as a raw green) to rice, grilled fish, and sauces, and dressings.

Rosemary: Rosemary contains terpenes, which slow down free radical development and stop inflammation. Terpenes may also block some estrogens, which cause breast cancer. Use this pungent and piney herb in soups, stews, meat, and chicken dishes. Chop some fresh rosemary to roast a chicken, cook with lamb or beef, or mix with olive oil for a dip for warm whole-wheat bread.

Sage: Sage contains the flavonoid phytochemicals apigenin and luteolin and some phenolic acids that act as anti-inflammatory agents and antioxidants. Perhaps sage’s most impressive effect may be against Alzheimer’s disease by inhibiting the increase in AChE inhibitors. Its dusky, earthy aroma and flavor are delicious in classic turkey stuffing (as well as the turkey itself), spaghetti sauces, soups and stews, and frittatas and omelets.

Tarragon: This herb tastes like licorice with a slightly sweet flavor and is delicious with chicken or fish. It’s a great source of phytosterols and can reduce the stickiness of platelets in your blood. Tarragon is rich in beta carotene and potassium, too. Use it as a salad green or as part of a salad dressing or mix it with Greek yogurt to use as an appetizer dip with some fresh cucumber or cooked mushrooms.

Thyme: One of my favorite chicken seasonings! This herb is a good source of vitamin K, manganese, and the monoterpene thymol, which has antibacterial properties and may help protect against tumor development. It’s fresh, slightly minty, and lemony tasting, making it a great addition to everything from your morning eggs to dinners featuring chicken and fish.

Cinnamon: Because cinnamon is just so good for me, I have forced myself to like it! Weirdo right, who doesn't like cinnamon? Me, and my little sis too. Must be a family thing. The aroma of cinnamon is one of the most enticing in cooking; just the smell can help improve brain function! Okay, Okay, I'll use it, geez! It can also reduce blood sugar levels, LDL cholesterol, triglycerides, and overall cholesterol levels. Cinnamaldehyde, an organic compound in cinnamon (go figure!), prevents clumping of blood platelets, and other compounds in this spice are anti-inflammatory. Add cinnamon to coffee and tea, use it in desserts and curries, and sprinkle some on oatmeal for a great breakfast.

Cloves: Cloves are actually flower buds and are a great source of manganese and omega-3 fatty acids. They contain eugenol, which helps reduce toxicity from pollutants and prevent joint inflammation, and the flavonoids kaempferol and rhamnetin, which act as antioxidants. Cloves are a great addition to hot tea and coffee as well as many dessert recipes, including fruit compote and apple desserts.

Cumin: Another great with chicken spice! This spice is rich in antioxidants, which may help reduce the risk of cancer. It also has iron and manganese, which help keep your immune system strong and healthy. Add cumin to Middle Eastern recipes, rice pilafs, stir-fried vegetables, and Tex-Mex dishes, gives a great Mexican food spice when mixed with a bit if Chili Powder.

Nutmeg: Nutmeg is rich in calcium, potassium, magnesium, phosphorus, and vitamins A and C. It can help reduce blood pressure, acts as an antioxidant, and has antifungal properties. The lacy covering on nutmeg is used to make mace. Keep a whole nutmeg in a tiny jar along with a mini rasp to grate it fresh into dishes with spinach, add it to hot tea, use it in curry powder, and add it to rice pudding and other desserts. I love it in my coffee or Shakeology!

Turmeric: This spice is one of the healthiest foods on the planet, and I'm totally guilty of not knowing how to use it! Curcumin, a phytochemical in turmeric, can stop cancer cells from reproducing and spreading, slow Alzheimer’s disease progression, and help control weight. In fact, researchers are currently studying curcumin as a cancer fighter, painkiller, and antiseptic. Turmeric gives foods a pretty yellow color and is an inexpensive substitute for saffron. Use it in Indian foods, egg salads, sauces, tea, and fish and chicken recipes.

Courtesy of Me, and some content from Clean Eating For Dummies by Jonathan Wright & Linda Johnson Larsen

More of me!

Thank you my dear friends for reviewing my new site today. I really appreciate your feedback! One thing you want is more pictures of ME. Eeeek. This is a hard one for me. Let me tell you, first off, I really like the way I look. I'm not a "skinny girl" but that's okay, I don't want to be. I like the weight I am at. For those that wonder, cause you wouldn't believe how often I am asked, I am 5'3 and I weigh 122. Honestly though, weight isn't important to me. I'm actually trying to gain weight, because I want more muscle! So, why is posting pictures of myself difficult for me? I actually despise my freckles. I have a lot. And I hate them. I remember, when I was a teenager, my sweet little sister was angry with me and said "one day your freckles are going to merge together and you are going to be one big freckle!" Gee, thanks sis. She was only about 8 years old at the time, but she made me cry. I'm really sensitive about it. Do you have some body image issue that no matter what you just can't shake?

So here's me! Freckles and bags under my eyes (hey, I'm a mom running on no sleep!) Totally unedited and close up "selfie" which I rarely take because you can really see the freckles close up!

Me and the Hubby. You can tell I get bored easily with my hair. I'm naturally blonde, but my poor hair probably doesn't know what color it is now.

Here's a picture that I love, this was Summer of 2014, right after I lost 25 pounds with 21 Day Fix!

Something I thought I would never be able to do! This is a PiYo Flip. I had back surgery, at 22 years old! Yes, back surgery, at TWENTY TWO. I had a bulging disk that was pinching a nerve. After a year of therapy, cortisone injections, epidural scares (I never did it, but it was recommended and I was petrified), chiropractor visits, and eletro-therapy, my neurologist recommended surgery. It was a good move for me, because the nerve was never going to be relieved. But wow, it certainly was scary and I NEVER thought I would be doing Piyo Flips! Remember, there is something inside you that is greater than any obstacle!

And here it is, this pretty much sums up my fitness journey and goals. I have a desire to be STRONG. Not Skinny, STRONG. I think it stems from wanting to be able to protect my children if they are ever in danger. True Mama Bear! I feel empowered when I'm lifting weights, it's my favorite type of workout.