Trying something different!!! A little personal info: I've got some "stuff" going on with my body and I honestly feel horrible on a daily basis. Irritable, short fuse, headaches, stomach discomfort, aches, anxiety, just feeling bad, everyday. I believe this has to do with post partum, my tubal, and just not being on point with my nutrition AND getting zero sleep. I just feel very negative right now, and while I'm no optimist, it's definitely worse than usual.
3 day refresh is my favorite detox/cleanse! But, I cannot detox because I'm nursing.
I'm starting my Love YOU first challenge, which is aptly named! I need to focus on a little bit for me everyday so that I can be a better person, mom, wife, and friend. I decided to try something different and begin this challenge with a little mini cleanse/sugar detox. My plan is to sort of mimic the foods in 3 day refresh (mostly veggies) but in larger portions for my milk supply and with the intention of cleaning up my diet rather than detoxing into my milk! I'm posting daily in my group what I eat and mentioning my intention here mainly for my own accountability... But also if anyone is interested in following along and maybe trying it yourself in the future. I highly recommend 3 day refresh if your body can do it at this time, but sadly mine cannot.
Today was a success. And I stayed away from the cookies 😂 morning coffee followed by shakeology, green beans and apple for lunch, lots of water with lemon, and roasted veggies with brown rice/quinoa for dinner. I feel good, but also a little hungry so I'll have to adjust for that tomorrow and make sure I eat more.
Hello friends! I've got a quick video to share with you how to eat healthy on a tight budget. I think a lot of times people think that they cannot afford to eat healthy. But, you cannot afford not to! We cannot put a price tag on health. However, I know the struggle is real, stay at home mom here with 3 kiddos in the house. Calorie for Calorie, unhealthy food seems cheaper. But when you really look at it, it's not, and here's why plus my top tips to make your healthy meal plan work for your budget.
- Buy fruits and vegetables that are in season. They are at their peak flavor and nutrition also.
- Know when you can afford to skip the organic option. Some foods minimally absorb any pesticides that come their way, these are called the Clean Fifteen. And then there are the Dirty Dozen, these should absolutely be organic options. You can find these two lists here.
- The store brand of organic is just as good as name brand, and not as costly!
- Buy your staples in bulk. Especially grains, nut butters, spices and oils.
- Don't shy away from frozen fruits and vegetables. They are flash frozen in their peak time for freshness. The nutrients are preserved because there isn't time for the air to deteriorate them. And there's often a store brand!
- Make enough for leftovers! It cuts down on food waste.
- Cook simple with minimal Ingredients.
- Freeze foods before they go bad.
- Shop different stores and sales.
- Meal plan! It eliminates excess food. And you can create meals that use the same ingredients and buy those in bulk.
🎄🎄 The countdown is ON! Join me in a free and private accountability group to Countdown to Christmas with Healthy Holiday choices, mini challenges, and simple at home workout circuits.
In regards to business you might hear "why her and not me?" or how about "well, she must have cheated her way to the top." In regards to fitness "oh, you must have edited that photo" or "it's just the camera angle" or "must be nice." People either don't realize the amount of HARD WORK that goes into success, or they just want to discount anything someone else does, no credit is given where credit is due!
I feel like there's always so much comparison "out there" in the world, and especially on social media. It seems that some can't be happy for others who are succeeding. And I've always said, Comparison is the Thief of Joy! Try to resist comparing your journey through life to someone else's, we just never know what they've got going on in the life that you don't see on social media.
When you find the right TRIBE (your people) you'll find that some people don't want to compete with you at life! This tribe of people have a love for others, so much so that they love to see other people succeeding, winning at life! Those are the people you need to surround yourself with! Your cheerleading squad, the ones that will always lift you up and be happy in your success. And push you in a GOOD way to be the best person you can be. Sometimes guys, we gotta let the negative go and just pour ourselves into those people who want us to be happy and healthy! Life is too short to compete with others, be genuinely happy when you see success in someone else! And always try to be your personal best, which isn't going to to be the same as anyone else's, cause you are so uniquely YOU, and you rock!!!
Let's be real for a second here. Cheat meals are great and can actually help you to stay on track with your healthy lifestyle. But, if there's too many, those cheat meals add up in a big way. We have to be honest with ourselves about how many cheat meals we have... and when the cheat meals become more common than the healthy meals, uh oh, that's not the way it's supposed to work!
If you're feeling like this just happened, and you pulled out those jeans with a not so fun surprise, let's get cracking on a nutrition plan that WORKS for your lifestyle! Nothing restrictive, I want you to be able to stick with it and love it!
I'm here to help with what work has worked for me for 3 years. And I would love to spend some virtual time with you Halloween through Thanksgiving in my FIT AND THANKFUL group. In a month where people traditionally pack on pounds, let's shed some, while still enjoying life! Cause food is my buddy, I love it too much to make it boring.
We have to get rid of limiting beliefs, and practice positive self talk! Mind over matter.
Truthfully, I don't enjoy working out. It's not my thing. Why do I do it?
1. I know I need to do it to be healthy and happy!
2. The endorphins are real and they help me in many ways.
3. And I get motivated by doing something I didn't think I was capable of!
You CAN do this. It might not be your cup of tea to sweat and grunt and work yourself, but just do it. Your body, mind, and soul will thank you! And you'll NEVER regret a workout, but you'll ALWAYS regret not doing a workout. Especially as we age...
What can we do to be a better mom? Sheesh, probably a million things right? That's what you're thinking. That's what I would be thinking. I want to challenge you today to think about your priorities. And pick FIVE. Only five. These are your 5 priorities for this week. You get these 5 done before you do anything else. And actually, you probably won't get to anything else, and that's okay. Before you start thinking of your 5, let me elaborate... read on...
Moms, we are overstretched!!! We commit to 9 million things and we don't have the time for 9 million things! And most those things, we put before our kids... I'm guilty. I have a hard time saying "no." to other people and to myself, but it's easy to say "no" to my kids.
Check out this excerpt from the eBook "Mom Enough."
"Years ago, before this generation of mothers was even born, our society decided where children rank in the list of important things. When abortion was legalized, we wrote it into law. Children rank way below college. Below world travel. Below nightlife. Below physical tness. Below a career. In fact, children rate below your desire to sit around and pick your toes, if that is what you want to do. Below everything. Children are the last thing you should ever spend your time doing...Motherhood is not a hobby, it’s a calling. You do not collect children because you nd them cuter than stamps. You do not raise children if you can squeeze the time in. Motherhood is what God gave you time for."
OUCH!!!! What have you put before your kids?
Read on...
"Christian mothers carry their children in hostile territory. When you are in public with them, you are standing with, and defending, the objects of cultural dislike. You are publicly testifying that you value what God values, and that you refuse to value what the world values. You stand with the defenseless and in front of the needy. You represent everything that our culture hates, because you represent laying down your life for another—and laying down your life for another represents the gospel.
Our culture is afraid of death. Laying down your own life, in any way, is terrifying. Strangely, it is that fear that drives the abortion industry: fear that your dreams will die, that your future will die, and that your freedom will die. Abortion tries to escape that death by running into the arms of death.
But Christians should have a different paradigm. We should run to the cross. To death. So lay down your hopes. Lay down your future. Lay down your petty annoyances. Lay down your desire to be recognized. Lay down your fussiness at your children. Lay down your perfectly clean house. Lay down your grievances about the life you are living. Lay down the imaginary life you could have by yourself. Lay them all down.
Death to yourself is not the end of the story. We, of all people, ought to know what follows death. The Christian life is a resurrection life, a life that cannot be contained by death, a life only possible when you have been to the cross and back.
The Bible is clear about the value of children. Jesus loves them, and we are commanded to love them, to bring them up in the nurture of the Lord.
We are to imitate God and take pleasure in our children.
The Question Is How
The question here is not if you are representing the gospel, but how you are representing it. Do you give your life to your children resentfully? Do you tally everything you do for them like a loan shark tallies debts? Or do you give them life the way God gives it to us—freely?
It isn’t enough to pretend, though you might fool a few people. That person in line at the store might believe you when you plaster on a fake smile, but your children won’t. They know exactly where they stand with you. They know the things that you rate above them. They know everything you resent and hold against them. They know that you faked a cheerful answer to that lady, only to whisper threats or bark at them in the car. Children know the difference between a mother who is saving her face to a stranger and a mother who is defending her children’s lives with her smile, her love, and her absolute loyalty.
Live the gospel in the things that no one sees. Sacrifice for your children in places that only they will know. Put their value ahead of yours. Grow them up in the clean air of gospel living. Your testimony to the gospel in the little details of your life is more valuable to them than you can imagine. If you tell them the gospel, but live to yourself, they will never believe it. Give your life for theirs every day, joyfully. Lay down pettiness. Lay down fussiness. Lay down resentment about the dishes, about the laundry, about how no one knows how hard you work.
Stop clinging to yourself and cling to the cross. There is more joy and more life and more laughter on the other side of death than you can possibly carry alone." Again, this is an excerpt from the book Mom Enough, and you can find the entire article here
Do you see what I mean about priorities now? Your priorities are probably going to be more focused on PEOPLE, and less focused on TASKS. There are some things we are going to have to let go. Maybe you buy store bought cupcakes instead of spending hours baking them yourself. They are just going to get eaten anyways! How important is it? Now, this is just an example, if baking them yourself is something that makes you a more joyful parent, and your kids love it, by all means. But think about other things that you might need to let go of, or say no to...
So, my 5:
God
Husband
Kids
My business
Family/friends
That's it. What's your 5? How about an exercise to apply this concept to real life... cause we all know we are busier than 5 things...
Think about something with me... the last time you snapped at your child, what were you doing?
The last time you felt completely down as a mother, what were you doing?
The last day when you struggled to be joyful, what was going on?
I'm going to argue that we are just too darn busy. When I snap at my child, I'm distracted. I'm focusing on something else and she is getting in the way. She has "annoyed" me in that moment. Eeek. That's harsh. But yes, I'm reading something, I'm scrolling through Facebook, I'm cooking dinner, I'm tending to my other children, I'm BUSY on something and she's tugging at me. Snap!
And THAT makes me feel completely down as a mother. I've let her down. I've let myself down. I just treated my child as an annoyance. I suck. The voice in my head is fierce! Mama, give yourself a break first off... second, how can we ensure this doesn't happen?
So for me... The last day I struggled to be joyful, I was feeling overwhelmed!! It's hard to be joyful when you're inundated with your to do list!
But if I can put her in my top 5, I mean REALLY put her in my top 5, not just say "yea my kid is my number 1 priority..." be honest with myself and really put her at the top, it helps me to feel more fulfilled as a mother. She's taken care of! So I feel more successful.
Could it be your child asking "are you even happy to be a mom?"
My take away message from it: The truth is, the one thing that I had been forgetting to give my children all this time was a mother who genuinely enjoyed just being a mom.
So, how does this create joy in my home? When my family feels comforted and loved, guess what, it takes those awful days down a notch! It lightens my sassy 5 year old's attitude, it removes conflict with my teen over grades and his schedule, it removes conflict with my husband because he feels like he's a priority to me. And the joyfulness, it follows along... less bad days, more joyful mom.
Wait? A salad can have more calories and chemicals than a cheeseburger? Yup.
A salad is often eaten as a healthy alternative to other foods... But when you douse it with store bought dressing it could be stopping you from burning fat and losing weight, it could even be making you GAIN. And I know what you're thinking, you don't douse it, but truth is, most people do not use the recommended serving size, which is usually just 1-2 tablespoons.
Most pre-made salad dressings contain chemicals, manufactured food. You're thinking to yourself, "I'm using low fat and low calorie dressing, so I'm good." When actually, the fat in full fat dressing is much better than the fake food that is poured into that bottle of low fat, low cal ranch. What light dressings lack in calories and fat, they make up for in sodium and sugar. And not just regular sugar, high fructose corn syrup, which is basically a man made sugar that is difficult for the body to process. It spikes insulin, a hormone that stores fat, so you tell me, do you wanna eat that?!
And, low-fat salad dressings prevent the body’s ability to absorb and utilize the good stuff that your salad provides, carotenoid antioxidants in salad greens and tomatoes, so you're not even getting all the health benefits from your salad. Nutritional studies have found that certain healthy fats, like those in olive oil, were necessary to absorb the full benefits of the other vegetables in the salad.
So remember, low fat, low calorie dressings are generally a no no for those trying to manage weight.
"I’m not about to eat my salad plain," that's what you're thinking. I'm with you! Without dressing it can hardly be called a salad, just a bowl o' raw veggies. I'm a health coach, I still don't want to eat that! I certainly don't expect anyone else to! Yuck. So what can you do? Well, you can look for store bought dressings that have the least amount of ingredients, and ingredients that are recognizable (i.e. No weird chemical names) or you can make your own very easily and very inexpensively. BOOM!
Here's my favorites!
Red Wine Vinaigrette
1/4 cup of red wine vinegar
1 tablespoon olive oil
2 tablespoons of honey (more if you like it sweet)
Dash of each: chili powder or paprika, pepper, oregano, and granulated garlic.
Small squeeze of lime.
Taste and adjust according to your taste!
Balsamic Vinaigrette
3/4 cup olive oil
1/4 cup balsamic vinegar
1 tablespoon of honey (or more depending on your taste)
1-2 cloves of minced garlic
Sprinkle of sea salt and cracked pepper
Mix all ingredients and drizzle on salad or vegetables. Salad Dressing will stay fresh in an air tight container for several days. Stir it before using.
21 Day Fix Creamy Herb Dressing
1 medium avocado, cut into chunks
1-1/2 C nonfat plain greek yogurt
4 Tbsp finely chopped parsley
3 Tbsp fresh lemon juice
1 dash of white pepper
1/3 C extra virgin olive oil
Place all ingredients in blender, except for the olive oil. Blend until smooth. Slowly add in the oil and blend well. Store in the refrigerator, tightly sealed/covered until ready for use. Serving Size: 12 servings, 6 tsp each serving.
Whether you want to agree or not, our country is based on instant gratification. Gosh, my mom used to use this term on me ALL THE TIME. Drove me crazy, but it's true, and I knew it even as a teen. In America, we want the FASTEST, CHEAPEST, EASIEST route possible to achieve our goals -- but that mindset is a TRAP. There is no easy way out!!! For ANYTHING.
I've been using this mantra in my personal fitness journey and my business: TODAY I will do what others won't, so that tomorrow I can live as others can't.
Build your life brick by brick. Did you catch that? Brick. By. Brick. Don't look for an easy fix, there isn't one. Just think about marriage and raising kids, two of the HARDEST things EVER, and yet the most rewarding and the most WORTH IT! Think of your fitness journey and your life like a marriage. There is no SECRET to success beyond pure discipline, commitment, passion, and consistency. Once you build your life and your personal fitness from the ground up, brick by brick, just think of how fulfilling and accomplished you will be at the finish line!!!
It's been put on my heart to reach out to this elite group of women called MOMS!
I want to talk to the moms who are looking for more. The moms who are looking for fitness, but more than that are looking for a way to get more out of life! Maybe you're already a stay at home mom, or you're looking for a way to become a stay at home, or just looking for a discount on fitness programs, because you desperately want to work on your health, but let's face it, you're a mommy and your money goes to your kids! You are the women I'm talking to!
I'm looking for 5, and only 5, women who want build a life by design. Your own design.
** Moms who want to spend time with their babies AND help support their family.
**Moms who want to PAY IT FORWARD and help others.
**And moms who want to invest in themselves and be the best version of themselves.
If any of these awesome moms sound like the type of mom YOU are, then this sneak peek is for you!
I get asked all the time just what it is that I do as a "coach." Can anyone do this? Do I have to be fit? Do I have to be certified? Do I need special training? Do I need to invest my own money? It seems like such an elusive business to most people, including me before I started!
So I want you to come hang out with me for a sneak peek! A backstage pass into my little slice of Heaven that is online fitness coaching. Come see what it's about and how it can benefit you as a mother. Come see if you can do it... secret is... you can.
NOT a mom? But you're a super strong woman and want to pay it forward and work on your own fitness? Or looking to see how you can get your Shakeology at a DISCOUNT? Join us!! All are welcome.
It's Day 14! If you are just catching us now, you can still join in! Check out my Blog Page for the recent workouts and be sure to click to join into our Facebook group!
Workout:
A strong core will help you to transfer energy throughout your body when you are working out, it prevents injury, enhances stability, and increases your strength not just in your core but overall.
This Killer Core Workout comes to you from Andy Speer, C.S.C.S., owner of Soho Strength Lab, in Manhattan. Challenge and strengthen your core at the same time with this three-move circuit: Hollow rock, plank side pulse, superman. “Do 10 reps of each exercise, moving from one to the next without rest,” says Speer. Once you finish all three exercises, begin the circuit again (no rest). “Try to do five circuits total, which will give you 50 reps for each move,” says Speer. Too easy? Double down, doing 20 reps per move per circuit. “50 total reps per move is attainable for many people,” says Speer, “but 100 is really tough, and demonstrates a high level of fitness.
You aren't going to be the fastest, strongest, or most fit from the start. You'll probably never be the fastest, or the strongest, or the most fit, there's always going to be someone more tough than you. Good news is, they aren't your competition, you are! Strive to be the best you that you can be. Better than you were yesterday. All you have to do is START. And you'll be lapping everyone who is still sitting on the couch.
I'm asked this question a lot. And there's a general rule of thumb, NOTHING. But there's also exceptions that I'll outline for you!
First off, the reason I say "nothing" is because you really don't want to make yourself sick if you eat too much and then challenge yourself on a tough workout. Challengers have been known to have to vomit half way through, it's not fun. But yes, there are some exceptions. If you are eating regularly, you probably have enough glycogen stored from the day before to get you through an early morning workout. Drink a big glass of water and get going! An early morning workout is NOT a workout that takes place more than an hour after you wake. Your body slows itself on burning up glycogen while you are sleeping, but resumes once you are awake. Also, if you are eating super lean because you are training, you likely DO NOT have the glycogen stored from the day before. If you are not sure, do a little experiment. Chomp down a small banana before your workout, then get moving. Did you feel better than when you don't eat, especially toward the end of your workout? Then you're using your glycogen overnight and need that little pre-workout snack, keep eating your banana daily. You can also add about 100 calories of CARBS to your evening meal the night before, that glycogen will save up for the morning workout. After workout, grab a small meal of carbs of protein, like yogurt with fruit. Or drink your Shakeology!
Another exception, cardio workouts! Cardio workouts having your booty moving, moving, moving. Personally, I don't eat before cardio because it eliminates the chance of me getting sick, or getting side cramps! Again, RIGHT when you wake up!
If you are choosing the "nothing" option, you may feel like you don't have the energy to get through your workout. To fuel your workouts, you can add in the new ENERGIZE formula from the Performance Line Up! Energize will help you blast through your toughest workouts with a surge of energy to sharpen your focus, push harder, and last longer—because every ounce of extra energy means better results. Energize contains key ingredients scientifically shown to buffer lactic acid buildup and delay exercise-induced muscle fatigue, improve performance, and help you push with maximum intensity.
Autumn talks PERFORMANCE LINE! Check it out!
A few notes about Energize, because these are the questions that I would ask if I were you!
Why is Energize better than other energy products?
You get a safe boost of energy (without jittery side effects). Thank goodness, I hate that jittery feeling.
It's a powerful combination of ergogenic (performance-enhancing) ingredients and phytonutrients (plant-based nutrients) that are scientifically shown to help improve exercise performance, sharpen focus, and delay exercise-induced muscle fatigue.
It contains functional ingredients that have been scientifically shown to work. Other products include gimmicky ingredients with no evidence that they work.
Key ingredients are included at their clinically established effective dosage levels.
-----> No artificial colors, artificial flavors, artificial sweeteners, or preservatives <-----
What are the key ingredients in Energize? Why is it better, more state of the art, than my other pre-workout formula?
Dr. Nima discusses the ingredients, efficacy, body comfort, color, and the science behind Energize and compares it to other products. Always be educated and informed on your products. It's just a few minutes, give it a watch!
Beta-alanine
This amino acid helps reduce lactic acid buildup in your muscles, which helps to delay exercise-induced muscle fatigue so you can push harder and last longer. Numerous scientific studies show that beta-alanine is especially effective at helping to improve performance during intense exercise.
Low-dose caffeine (from green tea)
Low-dose caffeine has been shown to be ergogenic, which means it helps enhance performance, improve reaction time and focus, and reduces exercise-induced muscle fatigue. From recreational exercisers to elite athletes, studies show that it can give you both a mental and physical boost.
Quercetin
This powerful performance-enhancing phytonutrient gets a lot of attention in leading exercise physiology-nutrition laboratories because it can help improve endurance and delay exercise-induced muscle fatigue to help you get through your workouts and give you a competitive edge.
It's gift time! This Candy Cane Sugar Scrub is useful, easy to make, pretty, and festive! You probably have most of the ingredients in your pantry already, score!
1. White Granulated Sugar (the regular stuff)
2. Coconut Oil
3. Red fruit juice
4. Peppermint Essential Oil
5. Mason Jar
First, you want to mix a bowl of about 2 cups of sugar with about 1/2 a cup of melted coconut oil. Here's the thing, I'm Italian, we don't measure, so this is a guestimate. You want your mixture to look like the consistency of wet sand, the kind that is perfect for sand castle building!
Next, mix sugar with juice! I used cranberry, but any red juice, such as raspberry will work also. You can also use a food coloring, but that makes me nervous since it's going on skin! You want equal amounts of white and red mixtures.
In each mixture, add about 10-15 drops of peppermint essential oil. I use Young Living, because I think it's the best there is! Peppermint is soothing, refreshing and a natural anti-inflammatory.
Open your mason jar and layer the white and red sugar mixtures. At the very top, I add about 2 teaspoons of melted coconut oil to blend down to the bottom. Next, you can decorate your jar, add a little homemade tag, or leave as is! Perfect gift that shows you've really put some thought and time into creating it, since it's handmade!
Its you versus the holiday treat and potluck table! Who will win this showdown?
The next three weeks are just going to be crazy, amiright? How do you plan stay on track with healthy habits during the yummiest three weeks of the year? I will be the first to say, ENJOY THE SEASON! Accept the fact that you are not going to be 100%, and if you are, be honest, did you truly enjoy it? Wink, wink.
Here's my 8 best tips that ANYONE can do to stay the course.
1. Back away from the Pumpkin Spice. Non dairy creamers introduce their holiday coffee creamer line up, and they look delicious. But remember, they are filled with CHEMICALS that will hinder your progress and probably make you feel junky at the same time. Reach for more health friendly options like Silk's Vanilla Almond creamer or an assortment of Califia farms coffee beverages. You can even stick to the basics with some almond milk, stevia and pumpkin pie spice, yes, the actual spices that you will put into a pie, just sprinkle some right in your coffee.
2. Make and Take! Bring a dish to the holiday potluck. YOU can control what you bring, so make it a healthy option and you'll know have at least one healthy option to choose from.
3. Serve yourself a small plate of treats then WALK AWAY. Do not sit at the treat table and graze. Instead, serve yourself some treats and back away, don't revisit.
4. Look for homemade foods. Homemade treats, real butter for your dinner roll, almond milk for your coffee... REAL food, not processed food with chemicals included.
5. Eat at home. Before you go to a holiday party, serve yourself some healthy snacks so you aren't famished when you arrive.
6. Drink water! Fill up on water so you have less room for less healthy options.
7. Workout before you go! You aren't going to do it at home after the party, don't let the busy season take you away from your routine.
8. Give yourself some treat options so you won't feel deprived and end up splurging.
Have you heard of this cookbook? It is AWESOME. Over 100 recipes, tailored to the 21 Day Fix program, to make cooking with this program a breeze! I'm giving away some copies this month for the 21 Day Fix Challengers, if you would like to be a part of the giveaway, just shoot me an email and we'll get you started! JaleneCabralesFitness@gmail.com. To learn more about my 21 Day Fix challenges, click HERE.
Do you ever wonder why in the heck you've hit a standstill with weight loss or getting fit? It could really be a matter of simple food choices. A lean body needs lean foods, and making small changes can add up to big differences.
I've seen many nutrition faux pas, something that you THINK is healthy may actually be hindering your progress. I've narrowed down a list to the foods I see most often. Try some of these simple substitutions to really dial in your nutrition plan!
Use Plain Greek yogurt instead of flavored.
Use Plain Greek yogurt in place of sour cream and mayo.
Use coconut sugar in place of brown sugar.
Use unsweetened almond milk in place of regular milk.
Use dark chocolate instead of milk or semisweet.
Use unsweetened Apple sauce instead of sugar when baking.
Use liquid aminos instead of soy sauce.
Use avocado in your smoothie instead of banana.
Use unsweetened peanut butter instead of sweetened.
Use honey or maple syrup for sugar.
Use Silk almond milk creamer instead of coffee mate.
Use coconut oil instead of vegetable or canola oil.
Use wheat or coconut flour instead of white.
Use Ezekiel bread instead of other breads.
Use rice pasta instead of other pastas.
Use air popped popcorn instead of microwaveable.
Use whey or plant based protein instead of soy.
Use Whey Isolate instead of Whey Concentrate proteins.
Use sweet potatoes instead of russet.
Use natural foods instead of artificial.
Use turkey or chicken instead of full fat red meat.
Drink water instead of energy drinks
If you've hit a rut or plateau, your nutrition plan needs to be tweaked. It may include some of these foods and you may be snacking way more than you realize. Try this 3 day food log to keep track of what you are consuming. What will you learn about your diet? If you like, email me a copy of the completed version if you need tips on where you can clean up your diet.
I have to share a little secret to happiness with you... you ready for it? Not THE secret, but one piece of puzzle to give you a peace inside your soul. Not everyone is going to LIKE YOU. Yes, I said it. There will be those people who just don't "get" you, people who won't understand you, or want to be your friend, or even want to get to know you. And you know what, that's okay.
This is really difficult for me personally. As much as I hate to admit it, it really hurts my feelings when people don't like me. So much so that I actually hide my true thoughts often. Not to those who truly know me, get me uncensored (sorry guys). But I censor everyone else. I tend to worry about being too forthright with my beliefs and opinions. I sugar coat. I don't like to offend people, because truthfully, I used to be the person who offended everyone, and I'm still paying for it! Granted, this was ten plus years ago, but yes, I'm still paying for it.
When I first started with coaching, I was pretty fearful about what people would think if I was to get involved with an unconventional business model, like coaching, especially because I hadn't previously been into fitness. Would people judge me? Think coaching was a scam? Think I was a fraud? Wonder if I was just trying to sell them something? Question my authenticity? Question my passion for helping people?
But one day --- I realized, I'm done trying to please people who aren't really friends. We need to focus less on those who are getting out of our car, they weren't going the same place as you anyways! And focus more on those who are still in your car. Focus more on yourself and on those people in your life who inspire you, who build you up, who want you to succeed, who empower you, who seek you out to get to know you and what you have to offer as a friend. If you have to worry what someone will think, they aren't really "in your car" anyways. You aren't travelling to the same place! So it's okay if they get out.
Flip your switch! Start caring about finding peace within yourself. Feeling comfortable in your own skin. Finding a home inside you. Instead of thinking about who might judge, hate on, or dislike you... think about who might be INSPIRED by you. If you never share your passions, you can never influence someone else to make positive changes in their lives! And that's really what being a human is all about. Caring enough about people to inspire the greatness that is inside them! To unlock some other person's greatness, to inspire someone else to be comfortable in their own skin.
You have the opportunity to use your life... your BELIEFS, your TRIALS, your God given talents, and your heart to help INSPIRE others to live their best life.
Do not ever dull your SPARKLE so that others feel more comfortable! RADIATE your truth unapologetically, be yourself, be a shining, glittery, ball of sparkle! When you live your life and be yourself, God smiles. He created you, He loves every single facet of your multifaceted personality. He created those talents that you are HIDING by trying to please the world. Be-You-Tiful. Find that peace inside yourself so that you know that even though not everyone on God's green earth "likes" you, but that it's okay for people to not understand you, because you are practically perfect in every way to God and you have to come to a point where you are at peace with who you are as a person.
When I finally took charge of my health, changes began to happen from the inside out. I felt better in my mind, body and spirit. It really is quite amazing and I would love to share that with other women who desperately need it like I did.
In my Girl Boss Academy, I will show you how to take charge of your life, your health, your spirit, and your financial situation. In 10 weeks, we focus on making your life glorious.
Next Girl Boss Academy start date is June 21, the first day of SUMMER, and concludes August 31.
Life transformations start on the inside and work their way out! Forget about your weight, your muscle, you financial situation, forget about your skinny jeans, your muffin top, and the bills that are stacking up. All of that will work itself out and happen naturally when you take care of yourself. When you start loving YOU and working on your belief in yourself and taking charge of your life.
Next accountability group focuses on your mind, body and spirit!
In my next private Facebook group, we’ll work on making you the best you possible. We will focus on a Summer-long game filled with wellness activities and making you a GIRL BOSS.
I will show you how to:
Take charge of your life
Become a #girlboss in your life
Gain confidence
Believe in YOU
Give of yourself to help others
There will be points for achieving BALANCE in your life with such activities like:
Personal Development (books, passages, poems, podcasts)
Eating well
Exercise
Fun activities such as date night, gardening, playing with your kids (if you have some), family fun day, unplugging!
Giving back (random act of kindness, volunteer work)
And more!
There's a prize for the GIRL BOSS with the most points!
We get one life to live, why not make it SPECTACULAR?
This is a private group for women in my coaching community. To be in this group, you must enroll as a member of my team and replace one meal a day with Shakeology for your own health and wellness. After the group has concluded, you can continue to get your discount on health and wellness tools or you can coach to make a career, the choice is completely yours! By joining my group, you get to work on your mind, your body, and your spirit. We'll start each day with Shakeology, for superfood nutrition, and we'll work on all the rest, including teaching you how to become a wellness coach to help others if you should choose that path for your life! Helping others really is the bread and butter of being a coach and of transforming YOUR life. No part of coaching is about "sales," there is no quota to meet. You just need to make it your mission to help others, sound cool? I will show you how to change your financial situation through coaching as well. If your bills are stacking up like mine were, you'll love this opportunity.
For more details and the requirements of the group, please fill out this application and submit it to me before June 20th.
