How to Stay on Track over 4th of July Weekend!

4th of July weekend is upon us and for so many that means that we'll be attending events, gatherings, BBQ's and pool parties!! That also means that many of us will be letting our guard down as far as eating healthy. Now dont get me wrong....I WANT you to enjoy your weekend! Have fun, relax and be present with your loved ones but just remember the 80/20 rule...you dont have to go too crazy and blow your whole week of hard work!! So I wanted to share with you some tips and tricks to get through the weekend and feel great come Tuesday!!

FIRST and foremost.... Don't skip your workouts!! Especially if you are planning to have a cheat day!! So if you're traveling throw in your DVDs and your laptop or get the 30 day FREE trial of Beachbody OnDemand! You can download the On Demand App to your phone or ipad and stream the workouts.  Plus with On Demand you can store up to 7 workouts so that you don't even need wifi connection! 

SECOND....Drink (and bring) LOTS of water!! It's hot out there and so often we forget our water. And even worse I've attended events where my only options were soda or alcohol. So never leave that up to chance...throw a couple extra bottles of water in your pool bag or diaper bag just in case you're in a pinch. And just because its the weekend doesnt mean we shouldn't aim to get in half our body weight in oz!! Drink up friends. Try adding some strawberry and lemon for a refreshing pick me up!! 

THIRD....Dont get so hungry that you make unhealthy choices. I know if you're traveling that there are not always the healthiest options when you stop for gas or are on a long stretch of highway. So make sure you're eating every 2.5-3 hours and pack a cooler of healthy snacks to grab on the go. Some of my favorites are string cheese and apple, nuts and apples, hummus and veggies, or Shakeology. If you need something a little more substantial, make some grilled chicken wraps and throw them in the cooler for a great lunch on the go!

FOURTH....ALWAYS bring something to your event! You may not be able to control EVERYTHING served at a party but you can bring a dish that you made so you know exactly what went into it and also that you will be able to enjoy something that you like and is healthy!! 

FIFTH....Plan your cheat meal so you're prepared and not left feeling guilty!! If you KNOW that you want Aunt Sally's potato salad or maybe your moms cherry pie is calling your name, plan for it! Enjoy it! And move on!! But remember to keep it in moderation and think of the BIG picture....appetizers, meals, desserts, cocktails....where do you want to splurge and where can you cut back?


Speaking of cocktails!! Traditional margaritas, beers and wines can contain a ton of sugar and calories. But dont worry! I've got you covered... Here are a few of my favorites that are so yummy but will keep you on track!! 

PiñaCroixlada

This is a lighter take on the traditional piña colada without the coconut creme and existential guilt. 

Light rum - 1 oz

Coconut LaCroix

Splash of pineapple juice

Combine all three ingredients, serve with a pineapple wedge.

Strawberry Basil Wine Spritzer



Need some more ideas on some fun recipes to enjoy this weekend? Check these out!!

Red, White and Blue Trifle

Appetizers

Buffalo Chicken Dip (21 Day Fix friendly)
Clean Eating Tex-Mex Dip
Veggie Shooters
Thai Shrimp Skewers


Salads
Triple Berry Summer Salad
Watermelon Feta Salad

Meals

Black Bean Burgers

Grilled Chili Flank Steak

Fish Tacos

So get out there and enjoy your holiday weekend!! Apply these tips, enjoy the recipes and let me know how you do!!

If you find Tuesday that you've over done it a little and would like help getting back on track I am opening an exclusive 30 day online health and fitness challenge group where I'll be teaching...

-Balance between those summer treats and your goals.
-How to travel and eat healthy.
-How to make a meal plan.
-Healthy summer swaps.
-Proper portion size.
-30 minute total body workouts.
-At least 1 cheat meal per week.

My goal is to teach you how to make a lifestyle change, not a crash diet, or something you feel deprived by! My goal is to give you tools that will last forever!

Are you in??? If so fill out the application below and invite some friends!!

Complete the application below

I will be in contact with you in the next 24 hours with details. And we start plan and prep Monday July 4th!!

NOTE: You cannot already be a coach or working with another coach!

Red, White and Blue Berry Trifle

The 4th of July is officially here and so are the potlucks, BBQs and FOOD!! But if you're watching what you eat these days, have NO fear you can still enjoy the holiday and indulge in a sweet treat too!!

Whip up some of these Red, White and Blue Trifle's for your guests and enjoy!! Simply cube fluffy yellow pound cake (or angel food cake) and layer with vanilla Greek yogurt and fresh ripe berries!!

T25 Week 2 REWIND!!

Yup, you read that right!! I'm about to get real right now, be candid and lay it on the line, show you that I'm HUMAN and that even I make mistakes and need a little kick in the pants from time to time. Here we go...

So I started week 2 of my T25, Chalean Extreme hybrid last Monday. I felt great, I pushed hard, ate clean and thought it was going to be a great week. Well shortly after my morning workout we discovered that my husband's ankle was swollen and black and blue, so off he went for x-rays and discovered a pretty bad sprain. I told myself that even though I was losing my workout buddy (we were SO stoked to be doing this as a team) I would continue on this journey strong and keep the spirit alive for him when he was ready to return. 

 So Tuesday rolled around and I was definitely bummed he couldn't work out with me and those ugly little excuses started to roll right in like a freight train. I can't believe I actually uttered the words "well I'll just make today my rest day and workout on Saturday", but I did. And I skipped my workout and went on with my day. For the most part I ate clean and stuck to my meal plan although I could have used some more water.

Wednesday came and I felt better. I actually knocked out TWO workouts, T25 and Chalean Extreme, I had my fire back. I turned up the music, had my son dancing next to me and I was pumped!! I sat there at the end of my workout trying to truly soak up that AMAZING feeling I was experiencing so that next time I didn't want to work out I could dig deep and remember how great I always feel when it's done.

Thursday, the 4th of July, came and I was confident that I would make good decisions even though it was going to be my cheat meal. I woke up early and did my workout before we headed out of town, made my 4th of July Shakeology and again I felt great about my decision to rise and shine! I started my day off with my normal pro-oats breakfast and brought some healthy snacks (apple/almonds and tuna packets). My brother-in-law and sister-in-law did some amazing BBQ and fresh summer salads so I knew I this cheat meal wasn't going to be so bad after all. I wouldn't be left feeling guilty for the choices I had made. My down fall was helping to clean up...not the cleaning up the kitchen part, but the "oh I didn't try this earlier, let me try a bite of that, oh this looks good" So after all was said and done my little nibbles in the kitchen probably added up to anther meal in itself...EKKK!!! THIS my friends is where I feel very guilty and was the start of my downward spiral...I'll spare all the details but Friday, Saturday and Sunday consisted of no workouts, fairly good eating, I had my daily Shakeology, but didn't stick to a meal plan at all and definitely felt sluggish. I have conditioned my body to expect certain things to make it thrive, regular workouts, Shakeology, clean eating, no processed or very carb heavy foods and I didn't deliver. I have no one to blame but myself, but this pity party is OVER!!!

Today my husband is back to work, and we have a new schedule we all have to stick to. For me this means getting up at 5am whether I like it or not. Getting in that workout and starting the day off right with a healthy breakfast. I've decided to take this story and give it a happy ending. That means that I will start week 2 T25/Chalean Extreme over again today. That I will not beat myself up. That I will prove its ok to make mistakes and fall off the wagon BUT you have to dust yourself off and GET BACK ON!! I have prepared my meal plan for the week. Shopped, cooked and prepped my meals and I'm ready to take this week head on. 

To hold myself accountable I will post here that my morning weigh in was 154.3. If you've been following my journey you know last week I weighed in at 153.2 and you may be thinking "WAIT...you're freaking out over ONE POUND?" But folks, you KNOW it's not about that pound. I am NOT a scale fan, its about my lifestyle choices that I'm unhappy. It's about not being the example of health and fitness that I aim to be. So it's time to turn the page and get this week on the road. Follow my progress at Healthy Girl Fitness and, stay tuned for an AWESOME week!!

Grilled Peaches with Greek Yogurt

 

This warm summer weather means cookouts on the patio and fresh grilled fruit is so refreshing!! Especially when its topped with a little Greek yogurt and honey! This is definitely going on my 4th of July menu this year!

Grilled Peaches

• 4 large peaches
• 1/2 teaspoon ground cinnamon
• 1 tablespoon canola oil

Vanilla Greek Yogurt Ingredients

• 1 cup 0% fat Greek yogurt
• 1/2 teaspoon vanilla extract
• 2 tablespoons toasted sliced almonds, crushed (optional garnish)

Cut peaches along the seam all the way around; twist to separate and remove pit. 

Brush cut sides with oil. 

Cook on hot grill, cut side down, until fruit has grill marks, approximately 5 minutes. Brush tops with oil, turn over, and move to indirect heat. 

Sprinkle cut sides with cinnamon. 

Cover grill and cook until cinnamon is dissolved and fruit is tender, about 5 to 10 minutes. 

Serve 1/2 peach topped with 2 tablespoons of Vanilla Greek Yogurt Topping.
Yields 8 servings; 1/2 peach plus 2 tablespoons yogurt per serving.

Light Vanilla Greek Yogurt Topping Instructions

In small bowl, combine yogurt and vanilla. 

Garnish with 2 tablespoons toasted chopped almonds if desired.

Quick Tip

To toast almonds: Preheat oven or toaster oven to 325°F. Place sliced almonds in re-sealable bag; crush with rolling pin. Pour contents in small baking dish or on piece of aluminum foil. Place in oven for 3 to 5 minutes. Watch carefully; they can burn quickly!