Friday, November 30, 2012
Shakeology Cleanse Day 3
I DID IT!!! I finished day 3 of the 3 Day Shakeology Cleanse. I'd say that today was the easiest day of the three. I knew what to expect, I knew when I would be hungry, so I made a point to eat or drink my tea or water before I got to that "point of no return", where I was tempted to throw in the towel.
Although I did not have a weight loss on the scale from day 2 to day 3 I did lose ONE INCH from my waist (around my belly button) and that was very exciting to see the Thanksgiving bloat go away. My "muffin top" is practically gone and so are all my cravings for junk food. Today I followed the same schedule - morning shake with water, ice and steamed apples, apple for snack, 2 more shakes, chicken salad, green tea and a GALLON of water!! It's definitely getting easier and easier to drink that water. Today I feel the best also. I wasn't weak or tired and felt full of energy. Tomorrow I will do my final weigh in after three complete days on the Shakeology Cleanse. Check back tomorrow for final numbers and pictures!!
Grilled Chicken Kabobs
I know it's not typical grilling season but I just got a wonderful indoor grill pan and just can't wait to try it out!! One of my favorite things to grill is kabobs and zuchinni! I found this amazingly yummy recipe in the Chalean Extreme nutrition guide!
Ingredients:
- 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
- Marinate the chicken in the olive oil, lemon juice, red onions, and paprika for 30 minutes. Then season the chicken with Mrs. Dash; skewer the chicken cubes with the bell peppers and zucchini onto the stick. Grill or broil until cooked through about 8 minutes. I served over a bead of brown rice! It was very delicious!!!
Thursday, November 29, 2012
Shakeology Cleanse Day 2
Well folks....I made it to day 2 and I'm still truckin along!! This time around is seriously a PIECE OF CAKE!! Nope, you wont see me eating cake...that's how I got here in the first place, BUT you WILL see me with a BIG smile on my face when I tell you that I weighed in this morning and I was down 2.4 pounds from day 1!!!
Today was not bad at all. I had my morning Chocolate Shakeology blended with 1/2 cup steamed apples, water and ice and completed my day wtih a total of 3 shakes, an apple, chicken salad, green tea and a GALLON of water!!! Again I'm feeling left refreshed and full of energy. By the end of the night last night I was losing steam, I went to bed early but slept SO soundly, it was JUST what I needed!! Tonight I did some light ab work and a short HIIT video from the Turbo Fire series. I don't have the energy right now, during this cleanse, to do a full length - high energy workout and I wouldn't recommend it to others either. Right now my focus is on getting my body back in balance from the INSIDE then I'll go back to working the outside!
I honestly think that it's mind over matter and right now my mind is made up that it's time to PUSH past this plateau and take it to the next level! This Shakeology Cleanse is going to get me back on track and ready to keep kickin booty with Chalean Extreme...Stay tuned for my day 2 weigh in tomorrow morning!!
Wednesday, November 28, 2012
Shakeology Cleanse Day 1
So I've heard A LOT about this " 3 Day Shakeology Cleanse", I even attempted it once before and only got to 1.5 days before caving, I AM HUMAN after all! But now that Thanksgiving has come and gone I'm left a few pounds higher than I wanted to be....SO I thought, "why not try the 3 Day Cleanse again?!?!" I have heard and seen with fellow coaches great losses of 3-10 pounds in 3 days so I KNEW I just HAD to do this. I have set a goal for the end of the year to lose 50 pounds and I'm determined to get my body back on track and meet that goal!!
So I prepared myself mentally and got everything I needed to start today and I must say I'm doing MUCH better than I thought I would! I woke up and took my official "day 1 weigh in" picture to hold myself accountable and honest.
I had my 1/2 cup of apple in my shake this morning and it was very tasty!! I had an apple for snack and around 11:45am I was definitely ready for my chicken salad!! It's funny how much better everything tasted today!! But it also made me really sit back and ENJOY the food I was nourishing my body with instead of mindlessly shoving food in my face that just "tastes good". I've been following a Stripped meal plan for the past couple weeks so the lack of carbs isn't bothering me too bad. I am feeling a little more tired than usual but nothing that I can't handle...My toddler doesn't take a break just because I'm tired so I can't either!! Tonight for dinner I will have my third and final shake for the day. I'm thinking Vegan Tropical Strawberry Shakeology to change things up a bit. While I cozy on the couch later I will also enjoy some green tea (Great to help with those late night cravings that sneak up on us!!!). Oh and I also drank one gallon of water today too.
Well like I said I'm going much better than I thought I would, Not cranky and looking forward to what the next two days have in store for me! I think this is the perfect plan to get my body back on track while providing it with all the essential nutrients and vitamins it needs. Check back tomorrow to see how far the scale drops...
Well like I said I'm going much better than I thought I would, Not cranky and looking forward to what the next two days have in store for me! I think this is the perfect plan to get my body back on track while providing it with all the essential nutrients and vitamins it needs. Check back tomorrow to see how far the scale drops...
Friday, November 23, 2012
Black Friday BeachBody Special Offers
Well it's that time of the year!! The biggest holiday shopping day of the
year!! This year for some reason it seems even more insane than ever before! On Wednesday lines were already forming out side of stores. I had to do a double take! What on earth could be
that important that you would sit there for 2 days!!!! Anyways, even though I'm
not a huge black Friday Shopper I still enjoy a good deal!
I tend to do most of my shopping online and definitely am checking everything out ahead of time!!
So, because there are deals on everything else, why not have a few deals for your own health and fitness right!!
The turkey has been eaten, you
feel like an overstuffed turkey! How do you combat the poor decisions you
made? You set a plan in place, you act now and you refuse to feel defeated this
entire holiday season!
To help you work towards your health and fitness goals Beachbody is putting out some amazing special offers starting tomorrow at 12:00 Noon EST!!!! The site does not go live until that time, but here is a sneak peak of the special offers to come.
I tend to do most of my shopping online and definitely am checking everything out ahead of time!!
So, because there are deals on everything else, why not have a few deals for your own health and fitness right!!
To help you work towards your health and fitness goals Beachbody is putting out some amazing special offers starting tomorrow at 12:00 Noon EST!!!! The site does not go live until that time, but here is a sneak peak of the special offers to come.
What's on
sale?
The sale features SEVEN classics, including P90X®,
TurboFire®, 10-Minute Trainer®,
Power90®, Hip Hop Abs®, BodyGospel®, and Beachbody Squishy Ball®. All are
LIMITED TIME offers—ONLY while supplies last.
So that means you
better grab them while the deals are still available!! When they are gone, they
are gone for good!!!
How long is
the sale?
The fun begins this Friday, November 23rd, around 9:00 AM
PST/12:00 PM EST and ends on Monday, November 26th around 9:00 PM PST/12:00 AM
EST. Remember, all offers have a limited quantity available and will no longer
be available once those quantities have been sold.
To view all the holiday
offers click here
And to sweeten the
deal a little more! I'm throwing in my own special offer as well! The offer
below is only for my customers who purchase Shakeology Home Direct in either
Greenberry, Chocolate, or Tropical Strawberry. You will receive $10 cash back
plus 3 free results and recovery post workout formula packets FREE!!! A great
way to try supplements without committing to an entire box or jar!!!
To take advantage of the Shakeology Deal please follow
this link Shakeology Special offer.
Once your order is placed you will receive $10 cash
back and the packets will be mailed the next day!
Wednesday, November 21, 2012
Easy Clean Holiday Party Recipes
So if you don't know by now, I love to plan and host parties! I love every aspect from the cooking to the decorating, invites, favors etc!! The best part about HOSTING parties is that I can control the food, how it's made, what goes into it, etc. So I wanted to share some amazing recipes with you that are not only clean but they are de-lish!! Think about making these and bringing them to your holiday parties this year, no one will even know they're healthy!!
Chocolate Shakeology & PB Oatmeal Bars
tiny bit over 1/8 tsp baking soda
2 tsp pure vanilla extract
1/4 cup nut butter (You can get away with using only 3 T. If you use peanut butter, it’ll have a very-slight “pb cookie dough” taste, so if you don’t want this, you can sub oil.)
up to 1/4 cup nondairy milk (Start with 1 T, and add more as needed)
Sweetener (see note below, for amount)
1/3 cup chocolate chips
2 to 3 T oats (or flaxmeal) (You can omit, but also omit the milk if you do)
Add all ingredients (except for chocolate chips) to a blender or food processor, and blend until very smooth. Then mix in the chocolate chips.
Sweetener Notes: I used 2/3 cup brown sugar when I first made this for the party. Liquid sweeteners (agave, maple, etc.) are fine as well. You can easily get away with less sugar– some people will be perfectly fine with just 3 T for the whole recipe! And if you don’t want any sugar, be sure to check out the “no-sugar” version linked above. (You can also use stevia, if you like the taste of stevia-sweetened desserts. Try 2-3 packets of NuNaturals stevia, and add more sweetener if needed. I wouldn’t recommend serving an all-stevia version to party guests, though.)
- 3 cups oatmeal
- 1/2 cup Peanut Butter
- 1 cup skim milk
- dash cinnamon
- splash of vanilla
- 1 tsp unsweetened cocoa powder
4 scoops chocolate shakeology
Clean Chili Nachos (makes 10 cups and freezes well for up to 6 months)
- 1 tbsp olive oil
- 1 large red onion, chopped
- 1 large green bell pepper, chopped
- 6 cloves garlic, diced
- 1 1/2 lbs. ground turkey meat
- 4 tbsp ground cumin
- 1 tsp. ground coriander
- 1 tbsp chili powder
- 3 cups fresh tomatoes, diced
- 1 vegetable bouillon cube, dissolved in 1 cup of water
- 1 (16 oz) can of tomato paste
- 1 (15oz) can of kidney beans
- 1 (15oz) can tomato sauce, no sugar added
Crock pot directions:
- In a large pan, saute the red onion, bell pepper and garlic cloves in the oil.
- Once the onions are translucent, stir in the turkey meat. Continue to stir until meet is cooked.
- Stir in cumin, coriander and chili powder
- Pour in the water with the dissolved bouillon cube
After chili is made then pour a cup of chili over some "food should taste good" chips and top with tomatoes, avocado and plenty of fresh cilantro. I also had shredded low fat cheddar cheese for others.
Sweet and Sour Meatballs
- 1 lb. lean ground turkey
- 1 8oz can crushed pineapple in juice, drained
- 1/2 cup green onions
- 1 tbsp. light soy sauce
- 1 tsp. ginger
- Sauce:
- 3/4 cup reduced-sodium, low fat chicken broth
- 1/3 cup chili sauce
- 3 tbsp. rice vinegar
- 2 tbsp. brown sugar
- 2 tsp. cornstarch
- 1/2 tsp ground ginger
Preheat oven to 350 degrees. Combine meatball ingredients in medium bowl and mix thoroughly. Line a baking sheet with foil. Place cooking racks in foil lined baking sheet. Shape meatballs and place on the racks. Bake for about 25 minutes or until thoroughly cooked. Transfer the meatballs to a serving dish and cover to keep warm.
Combine the sauce ingredients in a small saucepan and stir until cornstarch is dissolved. Place sauce over medium heat and stir intermittently until mixture comes to a boil. Reduce heat to low, and stir for another minute or until mixture thickens slightly. Pour sauce over meatballs, and gently toss to coat meatballs and serve warm with toothpicks.
Cookie Dough Dip Recipe-
This is absolutely delicious and no one will ever know it is made with chickpeas unless you tell them!
1 1/2 cups chickpeas (1 can, drained) (250g)
1/8 tsp plus 1/16 tsp salttiny bit over 1/8 tsp baking soda
2 tsp pure vanilla extract
1/4 cup nut butter (You can get away with using only 3 T. If you use peanut butter, it’ll have a very-slight “pb cookie dough” taste, so if you don’t want this, you can sub oil.)
up to 1/4 cup nondairy milk (Start with 1 T, and add more as needed)
Sweetener (see note below, for amount)
1/3 cup chocolate chips
2 to 3 T oats (or flaxmeal) (You can omit, but also omit the milk if you do)
Add all ingredients (except for chocolate chips) to a blender or food processor, and blend until very smooth. Then mix in the chocolate chips.
Sweetener Notes: I used 2/3 cup brown sugar when I first made this for the party. Liquid sweeteners (agave, maple, etc.) are fine as well. You can easily get away with less sugar– some people will be perfectly fine with just 3 T for the whole recipe! And if you don’t want any sugar, be sure to check out the “no-sugar” version linked above. (You can also use stevia, if you like the taste of stevia-sweetened desserts. Try 2-3 packets of NuNaturals stevia, and add more sweetener if needed. I wouldn’t recommend serving an all-stevia version to party guests, though.)
For the party, I served it with graham crackers. But fresh fruit might also be nice.
Enjoy!!!
Tuesday, November 20, 2012
Top 10 Tips to Avoid Gaining Weight During the Holidays!!
Gaining weight over the holiday season from November through January is a long running tradition that doesn’t have to continue for you this year! There are lots of tips to stay on track and keep up the hard work that you’ve been doing throughout the year to lose and maintain weight. Check out my Top 10 Tips to Avoid Gaining Weight During the Holidays!!
1) One of the biggest mistakes people make is skipping meals in order to save calories for a later feast where they will most likely overeat. The body isn’t made for that gameplan, so it will only backfire by holding on to calories from a meal that it can’t use as fuel all at once because your metabolism is slow from not eating all day. Remember eating SMALL meals every 2-3 hours will keep your metabolism buring strong all day!
2) Plan your meals before you arrive at holiday dinners. If you know that you love Aunt Keri's famous sweet potato casserole swimming in butter, sugar, and marshmallows, eat some! But plan to only eat a little and keep the goal of loading up on other veggies in mind that are a bit more healthy. By planning out the meal (such as thinking ahead to having a slice of turkey, three scoops of green beans, a dollop of dressing, and a spoon of sweet potato casserole) then you feel more empowered and have something to stick to, instead of just winging it and hoping for the best. You can look up the calories in the planned foods ahead of time to really let you know where your goal intake should be.
3) Healthy Plate Method- Fill half your plate with a colorful assortment of vegetables, fruit or salad. - A quarter of your plate with protein, be it turkey or ham. - A quarter with
starches. Even though foods like yam, potatoes or corn are considered vegetables, they are high in starch and should be placed on this part of your plate.
4) Watch drink consumption! This doesn’t mean just alcohol, but all drinks! Many people log their calories for foods that they've eaten but forget about the spiced cider or Dad's special Egg Nog. Another reason to keep alcohol consumption low is that after a few drinks, you may decide to eat things that you wouldn’t have normally eaten, such as a huge piece of cake because you are feelin good and it’s in front of you.
6) Stay away from the food area as much as possible at parties. Avoid hovering in the kitchen or over the buffet area. When you hang out here you tend to mindlessly pop bite after bite in your mouth and before you know it you've consumed a TON of calories that you hadn't planned for and certainly don't need!! Instead, spend your time socializing and engaging in conversations with people in rooms that do not have food.
7) Pay it forward! When your boss or a co-worker gives you a box of See's candy in the office, graciously say thank you and bring it to an upcoming potluck you have. This way if you'd like to have ONE grab one at the party and then walk away. Allow your loved ones to help you eat the box of chocolate that you normally would have gobbled up watching Sunday Night Football.
9) Bring a healthy dish to your parties! Often times we go to parties where the food is already prepared and the ingredients or nutritional value is out of our hands. So why not bring a dish that you KNOW will work for you so that you can stay on track and enjoy your time. Most of the time your family and friends wont even know that they're eating healthy or clean!! Check out these clean party recipes!!
10) Start today. Be firm with yourself and don’t make excuses. There are many things in life we can’t control, but you do have the power to get in shape, to put yourself first, to control what you eat. So stop saying "Oh I'll start in January, and START TODAY!!!
HAPPY HOLIDAYS!!!
If you are interested in learning more about how you can start your journey to getting fit please contact me at mel_svale@hotmail.com or visit my site for additional information. www.beachbodycoach.com/mrsbez
I would love to coach you to your weight loss goals and help you transform your life!
Thursday, November 15, 2012
Turbo Fire Graduate
I am BEYOND excited about my results from Turbo Fire and just had to share my GRADUATION present from Beachbody!! I LOVE my new Turbo Fire Shirt and will definitely wear it with pride!
What's my next step???
I'm moving on to Chalean Extreme...
Stay tuned for my next blog about my current 12 week Beachbody Coach Challenge with weekly progress and updates!!
Want to know how to get YOUR very OWN Turbo Fire shirt??? Message me for info today, I'd love to help you reach your health and fitness goals!!
Wednesday, November 7, 2012
Slow Cooker Italian Chicken
Oh dreary days like today when it's cold outside, I absolutely LOVE waking up to the smell of something yummy in the slow cooker!! I also LOVE how eating Comfort Food doesn't have to be bad for you or derail all of your effort that you've put into getting healthy and fit!! I hope you enjoy this dish as much as my family has.
Slow Cooker Italian Chicken
Ingredients
*4-6 Boneless, skinless chicken breasts
*1 jar CLEAN marinara sauce (look for low sodium, low sugar and be able to pronounce all the ingredients)
* 1 Package frozen spinach
Directions
*Place chicken breasts in bottom of slow cooker
*Cover chicken breasts with marinara sauce
*Add spinach on top and lightly mix with sauce
*Cook on low for 8 hours
I serve this with a side salad and steamed veggies, ENJOY!!
Slow Cooker Italian Chicken
Ingredients
*4-6 Boneless, skinless chicken breasts
*1 jar CLEAN marinara sauce (look for low sodium, low sugar and be able to pronounce all the ingredients)
* 1 Package frozen spinach
Directions
*Place chicken breasts in bottom of slow cooker
*Cover chicken breasts with marinara sauce
*Add spinach on top and lightly mix with sauce
*Cook on low for 8 hours
I serve this with a side salad and steamed veggies, ENJOY!!
Saturday, November 3, 2012
Becoming A Beachbody Coach
Well I can offer support! And that's what people really want. They want to know you've "been there", that you're a REAL person, who struggles, who keeps going, who gets results! That positive example keeps people engaged and keeps them going.
I didn't become a coach for the money, I became a coach to help people turn their health around, get in shape and live their lives to the fullest. It's just an added bonus that I am able to build my business and help my family with an extra income. I know some of you may wonder "how much time do you dedicate to this business". Good question! I spend a couple hours each evening after I've finished my ful time day at work and spent the evening playing with my son. I am very organized and use that time to plan blog posts, Facebook posts, challenge groups, etc for the next day. Plus I use my fabulous coach discount to purchase new programs to expand my knowledge on all that Beachbody has to offer while getting in shape myself! People also ask "how much money do you make" and to that I say "my income is always a direct reflection of the number of lives I change". So BE THERE for people, LISTEN to them, SHARE with them. Help them to change and make their lives better.
Beachbody coaches are here to provide motivation, support and encouragement to others. Because we have gone through these programs, we have a chance to share our experiences and help people succeed. Often times people begin working out and get discouraged quickly because they have no one to cheer them on, no one to say “Great Job, keep up the good work!” As Beachbody coaches we are encouraged to be “a product of the product” and motivate and inspire others to make positive changes in their own lives. And if you're continuing to use Beachbody programs to advance your own fitness journey and drink Shakeology to have the best nutrition than this is a will be a breeze! Plus it makes you accountable to your teammates. It makes you "push play" when you'd rather sleep in, or pick up an apple instead of a candy bar. We must lead by example!So if you are just starting out on your health and fitness journey, but you feel like you could be a positive role model and cheerleader to others I encourage you to look into the amazing opportuities of becoming a Beachbody coach. Don't wait to get that "after" body, start now!!
Message me today if you would like to chat about becoming a Beachbody coach with the Bombshell Dynasty.
Have a great weekend!!
Melinda :)
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