TurboFire / Chalean Extreme Hybrid Week 1

 Last week I decided to turn things up a notch with my workouts. I am preparing to go to Las Vegas in 6 weeks for my Beachbody Summit convention and I have some work to do!  I was ending my fifth week of just TurboFire and needed more. Don't get me wrong, I love TurboFire, it's my soul mate workout, but I needed to turn up the calorie burn and add some weight lifting to my routine. So I decided to do a hybrid of sorts but more like double days, I guess you would say, with TurboFire AND Chalean Extreme!! I took both programs and laid out both schedules to create my own personal workout calendar. Now I don't normally work out for as long as I have been this last week and a half but for the time being I'm willing to put in the time to reap the benefits. This new routine will vary between 45 minutes - 2 hours each day and I will do it for a total of 7.5 weeks until my trip.

Overall I was very happy with my work outs. I drank my Energy and Endurance drink before each workout and I pushed hard!! I only have one chance to get these workouts done each day so it's important that I give it my all!! With Chalean Extreme I really focused on my form and lifted to failure each time. P.S. failure is a good thing when lifting weights!!  At the end of each day I truly felt like I got a great full body workout. I was sore the next day but "good sore" not "injury sore". TurboFire has a lot of jumping and Chalean Extreme has a lot of squats and lunges so it's important to keep good form and wear my knee brace so that I can avoid injury.

Week 1 Schedule:
Monday - Fire 55 EZ / Push Circuit 1
Tuesday - Fire 30 & Sculpt 30 / Chalean Extreme Rest
Wednesday - TurboFire Rest /  Push Circuit 2
Thursday - Fire 30 and Tone 30 / Burn Intervals and Ab Burner
Friday - Fire 55 EZ /Push Circuit 3
Saturday - Fire 45 / Burn it off & Recharge
Sunday - Core 20 and Stretch 40 /  Chalean Extreme Rest

A few things that I thought about and had to take into consideration before starting this schedule were my food, my rest and my results.

Burning as many calories as I do with these double days (500-800 depending on the day) I need to be sure to fuel my body appropriately so it works for me and delivers the results I'm working so hard to achieve. I use a heart rate monitor to track my calories burned and I use My Fitness Pal to track my workouts and my food intake. The more you burn the more you need to eat and MFP makes this whole process a piece of cake for me! But that doesn't mean I just eat anything to get my required calories, it takes a lot of thought and consideration to plan out a meal plan to keep me full while staying within the proper macro nutrients (fats, carbs and protein). I am a creature of habit so I don't mind eating the same things over and over so I will tell you that my meal plan is not very exciting :) but it does the job!

Another thing that is important is my rest. When pushing my body to such limits its important that I let it recover and repair to build back stronger and leaner. I try to get to bed by 10pm and up at 5am to work. That's not always the case but that's what I shoot for because that's when I FEEL my best and able to do all I need to do through the day. The best training plans will not work if sleep and nutrition are neglected. Without adequate sleep (eight hours a night), there is not enough rest for muscle cell growth and repair.

I have also decided to NOT weigh myself or measure during this process. YES you read that right! First of all I will ALWAYS tell you that the scale is not the best way to measure your progress. Muscle is denser than fat and will weigh more, but take up less space. With that being said I DO encourage you to take and record your measurements because this IS an accurate tool for measuring your progress! I personally have been focusing too much on the "numbers" and not trusting enough in the process. I know that if I eat clean, train hard and get my rest all the pieces will fall into place. I did however take a before picture and will do so every couple weeks because pictures tell EVERYTHING!! Stay tuned!!

Do you want more information on how you can receive support just like this?  Email me or send me a friend request on Facebook and I would be glad to chat with you about the types of support you can get from me as your coach!

I hope to hear from you soon and good luck!!!

What is a Beachbody Coach?

You see me post about Beachbody Coaching a lot and the transformation stories that I see each and every day are truly amazing!!!  Are you someone who has completed a Beachbody fitness program and has gotten great results?  Do you find yourself talking about what you are doing and eating with other people?  Do you enjoy working out and eating healthy?  Are you looking for a career change or even a way to earn a little extra income to do something you have always wanted to do?

Check out my Beachbody Coach Call tonight!  All you do is log into the link below and listen to the call and watch the power point.  You are not required to speak or are committed to signing up for anything.  I just invite you to hear what exactly a Beachbody Coach does and how it may fit into your lifestyle.  You do not have to be a clean eater, you don't have to be a fitness professional you just have to be passionate about helping other people achieve their health and fitness goals!!!

As a Coach I take pride in my team and the integrity of our group.  I am looking for coaches who are willing to set goals personally and in their business.  I will mentor and support you through my apprenticeship program.  I will help you every single step of the way gain confidence, knowledge and income.  So if you want to learn more about Beachbody coaching join our call tonight!!!

8:30 PM EST

www.instantpresenter.com/committedtofit1

Addicted to Sugar - How to break the cycle!

This weekend I was reading one of my favorite Clean Eating cook books while I prepared for the upcoming week and started thinking about how much sugar I had cut out of my diet over the past year. One of the things that people come to me so often is that they crave sugar!! In fact just this week I spoke with THREE people who said they have a killer sweet tooth.  They can't give up their sweets or they can't resist the temptation when placed in front of them.  I know that I really enjoy sweets myself but I have really worked hard to cut out certain foods that I know are not doing my body any good by eating them!  My mouth just waters thinking about chocolate chip cookies, ice cream cake and chocolate covered anything!  I can tell you that I have successfully transitioned over to clean eating and I have found replacements for those things I used to crave.  When I do go to eat sweets I usually end up with a killer stomach ache and a sluggish foggy brain.  So my body now knows what foods it needs vs. wants. I am human and I do allow myself to enjoy life and I truly believe in the 80-20 rule.  80% of the time I am spot on but the 20% where I have a special event, get together I pick and choose what I want to have!  But I can tell you at the beginning I had to go cold turkey until I could gain the control over my mind to make those kinds of decisions without binging!

 

Are you a dessert fanatic? A lover of all things frosted, a champion for cookies and a complete pie-a-holic? Do you dream in chocolate, dally in the candy aisle and feel that your day just isn’t complete without a taste of something sweet?  I know so many people like this, I could sit and rattle off the names of those that can't live without their something sweet after dinner.

If so, in the past you’ve probably blamed your sugar cravings on your sweet tooth, an imaginary body part like the funny bone. And while a sweet tooth doesn’t literally exist in your mouth, pulling your lips towards that ice cream sundae - your body is indeed craving sugar. Why? Because you are an addict, because you haven’t had enough protein, because you’ve used up your willpower and because you associate sugar with sweet feelings and fond memories.

Discover why you crave sugar to understand its hold on the human brain, so that you can combat your natural instincts, put the chocolate down and walk away from the candy dish.

You most likely crave sweets because of one of the following reasons:

1. Sugar is a drug, a fantastically effective dopamine enhancer that works along the same lines as caffeine, nicotine and alcohol – all substances that people love to indulge in, even though it is well known that they aren’t good for the body. A diet loaded with sugar generates excessive reward signals in the brain, and over time, these pleasurable brain chemicals can override your willpower to create an addiction. Just like cocaine – only to a lesser extent – this white powder feels so fantastic to your brain that it usurps your willpower in order to get its next fix. Your brain sends out powerful signals to obtain a sweet release, and your hand reaches for the cream cheese pastry. Like any addiction, it’s not easy to beat – take small steps in reducing your sugar intake, and reward yourself with something other than dessert for each little victory.

2. You aren’t getting enough protein in your diet. The body needs fuel to survive, and the best source for this energy is protein. If your body doesn’t get enough protein throughout the day, it starts to lose energy. Your brain sends out panic signals: I need energy now!!! Nothing gives your body a boost of quick energy like a mouthful of sugar – just ask any kindergarten teacher. You reach for a candy bar in the afternoon, because you didn’t eat enough protein in the morning. Make a point to eat a high protein diet – and watch as your sugar cravings virtually disappear.

3. You have used up your willpower for the day. You wake up early for a run, skipping the snooze button, order a healthy breakfast of oatmeal instead of a doughnut, and then decline the chocolate cake at the office birthday party. You walk right past the bowl of gummy bears on your co-workers desk, order a salad at lunch (dressing on the side) and drink water instead of juice during the afternoon. You’ve been “good” and practiced restraint all day – so when your husband brings home a package of gourmet cookies in the evening, you devour them. All of them. Willpower is a finite resource; it’s a bad idea to go on a diet, try to trim your household budget and stop shopping online all at the same time. You can’t follow the rules exactly every minute of your life, so at the end of the day when you are tired and your willpower is too – you reach for a cookie. And another. Learn to recognize what triggers your evening sugar cravings, and plan to reward yourself in a non-edible way when you feel the urge to eat sweets coming: buy a bouquet of flowers, go for a walk with your dog or watch a funny movie.

4. Sweets remind you of happy times. As children, we are given sugary treats when we behave well or when times are happy (like holidays). We learn to associate the taste of sugar with happy feelings, and as adults, we try to recreate those sweet childhood memories with a chocolate chip cookie, popsicle or ice cream cone. While everyone deserves to indulge now and then, emotional eating rarely brings the satisfaction you crave – and often it just makes you eat even more as you search for those happy feelings. Let yourself have one awesome treat each week, like a hot fudge sundae or scrumptious cupcake, eat it very slowly and enjoy every minute of it. This way you won’t feel like you are denying yourself – and you can sample the sweet treats that you truly want without giving in to cravings.

So if you struggle with sugar cravings and addictions you are not alone!  It's a normal phenomenon that attacks many of us!  But know that you can make a change.  It just takes a little will power to do so!

ASK ME HOW YOU CAN GET INVOLVED IN MY NEXT 30 DAY CLEAN EATING AND SHAKEOLOGY GROUP TO TEACH YOU HOW TO KICK THE CRAVINGS, EAT REAL FOOD, GAIN ENERGY, CONFIDENCE AND LOSE WEIGHT!!

Sources:
www.organicauthority.com

Creamy Chicken Salad Avocado Cups

This year for Cinco de Mayo I wanted to keep it light and clean when making dinner for my family. Mexican food is one of my ALL TIME favorites (and still is) but I wanted to make a healthier version of our favorite chicken tacos!!

This dinner literally took minutes to prepare, was delicious and provided so much left overs that we can have chicken salad wraps and chicken salad all week long!! I used a whole chicken (since that's what I had) so because I had so much meat I ended up doubling the recipe.

Ingredients:

1 cup chicken breast, cooked and shredded
¼ cup corn
¼ cup black beans, rinsed and drained
¼ cup green onions, chopped
¼ cup tomatoes, diced
¼ cup cilantro, chopped
4 tablespoons Greek Yogurt
Taco Seasoning to taste
2-4 avocados, sliced in half with pits discarded

Directions:

In a medium bowl, toss the chicken breast, corn, black beans, green onions, tomatoes, cilantro. Add the Greek Yogurt to mixture and toss to coat. Season to taste. Chill in fridge for 30 minutes and fill halved avocado cups, serve with your favorite veggies and sides, Enjoy!!

TurboFire Chili

When I was creating my meal plan on Sunday for the week I had NO idea how hot it was going to be here in California!!! Panko baked Chicken with steamed veggies and brown rice was NOT going to happen tonight!! I have absolutely no intention of cranking on the oven and the stove to make dinner when its nearly 90 degrees outside!! So I grabbed my handy dandy TurboFire cookbook and found the recipe for TurboFire Chili. This is ALWAYS a favorite plus I had all the ingredients to make a DOUBLE batch and freeze for more nights like this....score!!! BONUS...I added in some mixed veggies an my son was none the wiser!!

TurboFire Chili
1 pound lean ground turkey
1/2 cup diced tomatoes (I used stewed tomatoes and added 2 cans)
8oz whole kernel corn, canned
1/2 onion diced
2 garlic cloves (I used minced)
8oz can of Black Beans
8oz  can of Kidney Beans
1 Tbsp Tomato Paste
1 packet Lawrey's Chili Seasoning (I used low sodium)
4 oz low fat shredded cheddar cheese (optional)

Brown the turkey and drain any fat. Place all ingredients except the cheese into the crock pot. Cook on low for 4 hours or high for 2 hours. Top with 1 oz cheese per serving if desired.

I am a sucker for grilled veggies and these days mostly asparagus!! I think I'll ask hubby super nicely to start up the BBQ for a few minutes and grill us some asparagus and zucchini!!

Grilled Veggies
Place fresh washed asparagus and zucchini in baking dish
Drizzle with light extra virgin olive oil and lemon juice
Sprinkle with salt and pepper and toss
Grill for about 10 minutes rotating half way through. Veggies will be tender 

 I'll whip up a baby spinach salad at that's what we're havin for dinner!!!

If you need help with meal planning or clean eating please contact me!! I would love to help you get on the right track to healthy eating!! Friend me on FaceBook for more info and tips on health, fitness and clean eating!!

Take Me Out to the Ball Game!! How to Eat Clean AND Save Money!!

I just LOVE when the weather warms up and we can catch a local baseball game!! Watching my son's face for the first time as we all stand for the National Anthem, hearing the sound of the bat as it cracks the ball into the outfield, feeling the warm sun on my face. These are the memories that I want to treasure for a lifetime and one of the many reasons why summer is my favorite time of year!!

 The San Jose Giants games make for an awesome family outing, but that can also come with lots of money down the drain and TONS of calories packed on in a matter of minutes!! Sure its a Minor League stadium but the prices are right up there with the Major Leagues!! $4 for a bottle of soda, $ 4.75 for peanuts, $3.50 for licorice??? I just wanted to have a fun night out not spend a fortune on FOOD!!

So before even heading to the park my wheels were spinning!! I challenged myself to see how I could create an awesome family night without breaking the bank and without packing on the empty calories! Our local hardware store Orchard Supply offers free tickets to the San Jose Giants baseball games at their check out stands so while my hubby was doing his shopping the other day he picked up a few of those so we were able to get in for FREE!!!


Now that we had admission covered I needed to think about dinner and snacks. I love, love, LOVE tailgating before a game! But I also know that all that food that we used to indulge on is not in my plan for the next 8 weeks as I prepare for my trip to Las Vegas.

So again the wheels were turning...I knew that we could eat at the stadium, they have a huge BBQ pit area in addition to all the ball park norms like hot dogs, hamburgers, garlic fries, nachos etc but I wanted something quick that I could prepare ahead of time, clean, that fit within my meal plan and would also be family friendly. I didn't want to set myself up to fail by going to the game hungry so we decided to eat at home to save some money and calories. In keeping with the theme of warm summer nights I didn't want to have to turn on the oven or slave over the stove for hours so I whipped up some Chicken Caesar Salad Pitas, chopped bell peppers and hummus!! This was a hit with my son and my husbands exact words were "this is awesome! I can definitely see this on the menu a lot more!". YAY!! It's always nice when dinner is a hit! My original plan was to wrap these up and take them to the park to tail gate before the game but I wasn't sure how well that would go over with a 2 year old since this was his first game after all. But now that it went smooth I definitely look forward to some awesome tail gate picnics this summer!! Many parks also offer you the option to bring your own food into the stadium. If so this would be a great option too if you'd like to eat while you're watching the game.

After dinner it was off to the game. I had prepared some snacks to bring with us in case anyone got the munchies during the game. I made these amazing 2 Ingredient Cookies earlier in the day and bagged them up while my son was napping so that he would be surprised during the game! They were healthy and clean so I didn't feel one ounce of guilt for letting him eat them. I also tossed in his favorite blueberries and strawberries, water and he was set!!



I'm not going to say it wasn't hard to ignore the smell of the BBQ pit right under our seats or the garlic fries and churros from everyone sitting around us but as I sat there with my 2 favorite guys WATCHING the game and ENJOYING our little family I thought....THIS is the WHOLE reason we were at the game to begin with. I went to the game having eaten so I wasn't hungry. I didn't feel like I was "missing out" because I truly wasn't HUNGRY. I've learned to really focus on WHY I want to eat. Is it because I'm really hungry or is it because I'm enticed by the sights and smells of the bank robbing food? Clean eating and fitness is a lifestyle I choose to live because I want to, I feel my best, I look my best and I want to live a long life to be able to do these things with my grandkids one day!!

If you enjoyed these tips on eating clean at the baseball game shoot me a friend request on Facebook and find out how you can get free coaching and support on your own health and fitness journey!!

2 Ingredient Cookies A-MAZ-ING!!!

So it's been all the rage around Facebook about these 2 ingredient cookies....My initial thoughts were "yah right, flower and water?" But after reading several different recipes and using a little of my own baking knowledge I was able to come up with a recipe that is not only healthy but tastes AMAZING!!!

INGREDIENTS
2 ripe bananas
1 cup quick cook oats (I used regular, I like the texture)

 That's it! That's all you need!! But of course there is always options for mix-ins. I went with 2 tbsp of dark chocolate chips and a dash of cinnamon. You could use walnuts, dried fruit etc but these will all change the nutrition facts.

Step One: Combine oats and ripe bananas in a bowl and prepare for mashing

Step Two: Mash together with a fork. I did a rough mash so I still had little chunks of bananas

Step Three: Form small mounds on a GREASED cookie sheet. My batch made 12 small cookies. Bake at 350 degrees for 12-15 minutes

Step Four: ENJOY!!!

Of course I had to sample one right out of the oven to give my honest review ;) and they were AMAZING!!! I can't wait until my son comes home and tries these. I will definitely NOT feel guilty giving him these cookies!! I plan to make an extra batch and freeze them for those afternoons when I need a little guilty pleasure but don't want to undo all of my hard work!!

Nutrition Facts Per Cookie (makes 12 cookies)
Cals: 50
Fat: 1
Carbs: 9
Protein: 1