7 Day Free Clean Eating Support Group

Many of you have come to me looking for help with clean eating, meal planning and grocery lists and in this time of GIVING I have decided that now is the best time to offer YOU a FREE 7 Day Clean Eating Group as a way for me to give back to you!
 
I started my weight loss journey by incorporating exercise and healthy eating but it wasn't until I really cleaned up my diet following the Clean Eating Principals that I really saw a difference. It was like the missing puzzle piece and the weight and inches just started coming off. It was then I decided it was a lifestyle and not just a fad diet.  

It wasn't always easy in the beginning. I had some bad habits that were with me since I started eating! Like thinking that eating carbs was good or that those 100 calorie packs were some how helping me lose weight. Coffee was my challenge! it was hard to cut the creamer and splenda. It was hard to tell my family that this was a change that was going to happen for all of us. But I was in it for the long run. I was determined to change my body more than I wanted to keep feeling miserable about myself!

If you really want to learn about how to eat clean this is the book that did it for me!! "EAT CLEAN RECHARGED" by Tosca Reno.  I highly recommend it!!

So next week I would like to help you jump start your clean eating journey with this free group by providing you a 7 day meal plan, daily accountability, support and motivation!

What are the requirements?

1.  You must make me your official Beachbody Coach by going to my site and creating a free profile.  This way I can send you recipes, meal plans and monthly motivation and tips to keep you on track with your lifestyle.

2.  You must participate for the next 7 days in our online closed facebook group each day!  

3.  Commit to checking in 1x per day, rating your day and charting your progress.

4.  Invite 2 friends to join!  Why not bring a few friends along for the ride! There is nothing better than having an accountability partner in the next 7 days!!!!  You are more likely to stick with it if you have someone by your side.

What do you get for joining? 

1.  You get a free 7 day meal plan.
2.  A grocery list
3. A place to check in daily, ask questions, get support and motivation.
4.  Daily tips that have worked for me.
5.  Strategies to handle emotional eating and temptations.

Are you ready to get started?  We will begin the group on Monday November 10th so please reserve your spot today!

>>>>>Email me at mel_svale@hotmail.com or send me a message on my like page at www.facebook.com/melindabesinaiz to get enrolled in the free group!

*Note-  This is for new and existing customers.  If you are already a coach or have a coach you are working with please contact your coach for details on their next group!

Transformation Tuesday - Beachbody Womens Results

I could not be more proud of this girl right here!! I met Kelly and she started out as a challenger in one of my challenge groups. She told me her wedding was fast approaching and wanted to lose weight! I was so excited to work with her not only because I vividly remember what that was like to lose a lot of weight before your wedding day but also because I was so excited she was willing to do it the RIGHT WAY! She was ready to make this a lifestyle change and work hard to get there, no diet pills, no wraps, no gimmicks. Now I am so proud to call Kelly not only one of my challengers, but a coach on my team paying it forward to others AND a true friend!! I'll let you read her story in her own words....she tells it WAY better ;)

I am 25 years old, I am 5'4" and my heaviest weight was 211lbs. Around that time (2011) I found out I had a severe allergy to gluten. By cutting most breads out of my diet I lost about 20lbs. Shortly after that I got engaged (2013) and used my wedding as motivation to lose weight. I tried running and just ended up hurting myself, most likely because I was too overweight.

In January of this year my New Years resolution was to get healthy. At a size 16 i decided to I dust off the p90x program I purchased years prior and dove in! I began working out regularly but my motivation fizzled out a few weeks later. After about 3 months of working out every other day or so I gave up. I was sure I would never lose weight. Being overweight was just something I needed to get used to.

In April, I realized my wedding was 5 short months away and I was no where near where I wanted to be. In short, I wasn't getting the results I wanted and it was because I wasn't putting in the work that was needed. I knew I couldn't do this on my own and needed help.

I was then introduced to my coach Melinda and with her help we decided T25 was the program for me. I purchased it and joined my first accountability group. I was so pumped I woke up at 5am everyday and got my workout in first thing in the morning. I drank Shakeology every day and was loving how I felt. I hurt my back at work about half way through the program and got very discouraged, I wanted to quit. With the help of my coach and the motivation from the group I was able to get back into and push play.

At this time I was still only counting calories and thought that as long as I stayed under 1400 per day I would continue to lose weight. After finally acknowledging my eating habits were not up to par, I decided to look into this 21 day fix thing I kept hearing about. It was incredible. I felt like a whole new world opened up! I knew nothing about nutrition or what your body required and the 21 day fix taught me everything I needed to know! I now use it on a daily basis as a guideline. I plan my meals ahead of time and prepare them day before I need them so that I do not give into temptation.

Beachbody has changed my life and I am very grateful. I am able to spend quality time with my family, I can run with the dog and keep up with our 11 year old son. He even does the workouts with me! I love who I am becoming from this transformation and the ability to be a role model for my family and friends. 

I am now 155lbs and a size 10!! I am 10lbs away from my initial goal weight! I weigh less now then I did in high school. My confidence level has increased significantly, so much so that I can now leave the house in skinny jeans!!!

I'm not going to lie, I signed up to be a Beachbody coach for the discount. But it only took a short time to see that sharing my own story has the potential to inspire others to make this change in their lives as well.

Meal Planning Monday, October 20th

So in an effort to make my crazy, fun, hectic life a little more sane I have made meal planning a MUST DO in my life. I've been doing this now for about 2 years now and it has made that 5pm dinner time a piece of cake!! I actually feel prepared, not stressed and I dont have thoughts of "Bueller, Bueller....Bueller?" running though my head when my hubby asks "whats for dinner?"

I typically sit down with my blank meal planning template, my 21 Day Fix guide book, and Pinterest! I like to keep things simple so for me my breakfasts and often times my lunch are the same. I need a breakfast that's going to be quick and easy while I work before everyone else gets up and something that's going to keep me full until snack time. Now dinner is where I like to get a little creative but I still keep it in check. My family and I follow the 21 Day Fix meal system as it has been HUGE in teaching me about portion control and the right balance of food on a daily basis, but I also like to keep some family favorites on the menu too. I've had so much fun taking some classic comfort foods and making them "Fix Friendly". Another tip to keep me from going overboard is sticking to 3-4 dinners each week and having left overs a couple nights. This not only helps to keep the grocery bill manageable but it also keeps my meal prep time to something reasonable with a 3 year old running around!

So here is my meal plan for the week and you can find any of the recipes in my recipes section of the blog! Enjoy!

Meatloaf Cupcakes with Sweet Potato Frosting

My family LOVES meat and potatoes...I think I make meatloaf at least once a week but I was tired of the same ol', same ol' and decided to spice things up a bit! I didn't do much other than change the look of one of our favorite dishes, but something about the idea of having "cupcakes" for dinner made for some very clean plates and a very happy mommy. Last night wasn't a battle and I LIKE THAT!!! The best part is that it was still 21 Day Fix friendly and it took less than 30 minutes from fridge to table!! I hope your family enjoys it as much as mine does!!

Ingredients
* 1 pound lean ground turkey
* 1 egg
* 1/2 cup seasoned bread crumbs
* 1/2 cup and 2 tbsp ketchup (separated)
*2 tsp Worcestershire sauce
* 1 large sweet potato
* Almond milk
 
Directions
(Preheat over to 350)
1. Combine turkey, egg, bread crumbs, 1/2 cup ketchup in a large bowl and mix well.
2. Divide meat mixture into 6 large balls and put in regular sized cupcake tin.
3. Mix 2 tbsp ketchup and 2 tsp Worcestershire sauce and top muffins equally
4. Bake for 20 minutes at 350 degrees
5. While muffins are baking wash large sweet potato and poke several times with a fork. Microwave for 5 minutes, flip and microwave another 3-5 minutes until totally soft.  Peel potato and add some almond milk....I just eye balled it but put in about 2 tbsp at a time until soft. Blend with electric mixer.
6. When muffins are done, plate them and top with 1/6 of the potato and ENJOY!!!

Serving info:
1 serving is 1.5 muffins topped with sweet potato

Fix Containers
1.25 Red, 1.5 yellow

Mom's on a Mission Accountability Group

As a BUSY mom I know that making time for myself takes a little bit of effort and it's NOT always easy! We are pulled in a million different directions and the last thing we want to worry about is what we are eating, where we are going to find time to cook it and how to fit in our workout. I also know what it's like when you dont make time for those things and your find yourself wishing you had made some time to workout and eat healthy so that you could fit into a pair of those cute jeans or little dress for that special occasion or just feel comfortable without having to suck it in to get those pants on or the muffin tops spilling over! 

I know!  I remember vividly covering up with big baggy sweaters and sweat pants to try to hide it all. When we would gather for family pictures I was always looking for some niece or nephew to stick on my lap to hide the rolls. I get it!!  You’re tired! I've had a baby who hasn't slept through the night, I've had to get up early for work and I've had to attend a million other obligations. And for these very reasons I was hesitant to invest in a fitness program, especially Shakeology because I was afraid I wouldn't like it or that I wouldn't finish the program or even worse START. We had a new family, mortgage, car payments and bills so I didn't want to waste money that could be used on other things.  I know exactly how you feel!!  I took forever to try Shakeology!  I had never done a meal replacement shake so I wasn’t quite sure what to expect.  However, I finally decided I had nothing to lose except maybe a few pounds....ok 50 pounds! But I knew if I didnt at least START I couldnt see results so I figured I’d give it 30 days and see what happens.

 

What did I do??  Well, I finally decided enough was enough.  I committed to TurboFire, drank Shakeology and learned about clean eating!  I lost 18 pounds and 12 inches in 3 months.  I have completely changed my life and my family’s lifestyle.  My husband has committed to the programs right along with me.  My son see’s the importance of exercise and even asks if he can do jumping jacks and burpees with us.  Yes, at 3 years old he completely recognizes what we are doing.  I love that we can be the role models of health and fitness for him.

To have this transformation has seriously been amazing and it has truly inspired me to pay it forward for moms just like YOU!  Regardless of how old you are or even if you have kids, I want to help you create a healthy lifestyle for you and your family.  I want you to lead by example and show others it can be done.  I am going to teach you how to plan healthy meals that are 30 minutes or less, make snacks that are healthy, tasty and will keep you full and to stay motivated for the next 60 days! My goal is to help you find a balance between treats and staying on track.  In the blink f an eye Halloween, Thanksgiving and Christmas will be knocking on our door!  Of course you want to enjoy the holidays and you CAN with the 80-20 rule.  That means 80% of the time you are on track and 20% you get to enjoy!  Together we will decide what is most important, what we are going to stick to and when we will allow ourselves to ENJOY!

  

This is a lifestyle change NOT a diet!  You can live a healthy life and still enjoy those special moments!

 I know this sounds AMAZING, so where do we go from here?? 

 Requirements:

 1.  You are required to have ME as your COACH through Team Beachbody.

 2.  Then together WE pick a fitness program through Team Beachbody that fits your needs, based on your fitness level.  Not to worry, I have something for you!

{21 day fix, T25, Chalean Extreme, P90X3, Turbofire, Insanity, Piyo, ect...}

 3.  You are REQUIRED to replace 1 meal a day with Shakeology ONLY for the duration of the group. Once it is over you can decide if you have enough healthy recipes in your pocket to prepare meals without needing Shakeology or if you find it’s convenient and it takes care of 1 meal you can keep going!  Yes, 3 years later my husband and I drink Shakeology daily!

 4.  Then, it is required that you participate in the online closed group daily.  Each day I will share a tip, recipe, motivation or recipe.  We will address everything from emotional eating to staying on track during the holidays.    You check in, rate your day and get your inspiration for the next 24 hours.  We all keep each other accountable.  You can log in whenever you want. 

We will be there for you during the good times and the tough times!   My job is to see you through from start to finish and help you succeed at changing your lifestyle.  I will share with you the recipes that my family loves along with the quick easy recipes that don't take a lot of prep

We will start our plan and prep week on October 20th.  That means we will “clean house”!!   Set our goals, give you recipes, a meal plan outline and suggestions and together we will start working out the following MONDAY!

21 Day Fix Kale and Sausage Pasta

I was totally craving a creamy pasta dish but I figured it was pretty much out of the question for the 21 Day Fix but I was wrong! This sausage and kale dish was everything this pregnant mama was craving and was hubby and kid approved!! And coming off of the picky, "I dont want dinner" streak my son was on that says A LOT!

Ingredients:

• ½ box whole grain penne pasta
• 2 links lean turkey sausage (I used Jennie -O)
• 2 green containers baby portobella mushrooms
• ½ green container sundried tomatoes (I used the ones in the bag in the produce section, not the one in the jar soaking in oil)
• 2  green containers kale
• 1½ green container spinach leaves
• 2/3 cup shredded italian blend cheese
• 1 tbsp whole wheat flour
• ⅓ cup almond milk

Directions

1. Cook pasta according to package instructions (save some of the cooking liquid to mix with the flour for the sauce)
2. In a skillet, saute all vegetables. Season with pepper, garlic and onion powder, and Italian seasoning. Once tender, remove from pan, and keep covered.
3. Remove the sausage from its casings and brown the meat in the skillet. Once cooked, remove from pan and drain any excess grease from the meat
4. In the same skillet, add the flour to the pan drippings and whisk to form a roux.
5. Gradually stir in milk and followed by the reserved starchy cooking water
6. Reduce heat, stirring slowly, and allow sauce to thicken.
7. Stir in shredded cheese, stirring consistently until the cheese dissolves into the sauce
8. Adjust sauce seasonings to taste, adding in garlic and onion powder and pepper to taste. Also, if the sauce gets too thick and pasty, add more milk or cooking water- you want this to have an nice creamy consistency
9. Add the noodles, sausage, and vegetables to the sauce and stir to coat evenly.
10. Use your green container.
     
    Made 6 servings.
    

    Fix Portions: 1 yellow, 1 green, 1/2 red, 1/2 blue
    Enjoy!

Get Lean for Halloween

So Halloween is basically RIGHT around the corner and seriously what's wrong with our society? I mean they know we want to rock those cute sassy costumes but start putting the candy in the stores in SEPTEMBER!!! Its so hard to go down one single isle at the grocery store without hitting an end cap covered in Kit Kats or Snickers bars!! Talk about TEMPTATION!! So what would you say if I told you I cold help you get through this month 10-15 pounds LIGHTER than you are today and that you can rock that costume with pride on the 31st?? I hope you're jumping up and down for this opportunity because I'm only taking 5, yes FIVE women for this opportunity!!

Who should do this accountability group?

*Anyone who wants to lose up to 10-15 pounds in the next 30 days
*Anyone who wants to clean up their nutrition, learn YUMMY recipes and use correct portion sizes
*Anyone who wants to spend 30 short minutes working out in their own home (workout optional, but recommended)
*Anyone who wants to learn how to get from holiday to holiday without having to hit the drive through or pick up a pizza because our days are CRAZY busy!!

So what's the game plan?!?! How Do I Make Sure I Am one of the FIVE to get in?!?!
I want to make sure that this doesn't become another fitness program that you invest in that sits on your shelf and collects dust.  I want to make sure that when you get the program in the mail, you bust it out, you make a plan and you SUCCEED!  My job as a coach is to be your support system, to help you to decipher the meal plan, to put a list of foods in place, to start together on October 6th and to track our progress, stay accountable, stay motivated and encourage one another to get into the best shape of our lives.

Lyndsay is down 6 pounds in LESS than 2 weeks!!

What is an accountability group? 10/6  Lean for Halloween
It is a closed Facebook group where no one but the members of the group can see what is being posted. I will walk you through how to set realistic goals for yourself, how to meal plan, prep, how to set yourself up for success, then each day you log into the group for a post of the day, motivation, recipes and tips.  We will track progress through our online group and you will succeed!  Trust me, if you commit I will meet you half way!  I won't let you give up! Are you ready to put all fears aside and go for it?  What's the worst that can happen? You could lose a few pounds, kick the soda habit and have a ton more energy!  Not so bad, right!!!! 

The requirements are that you purchase the 21 Day Fix OR 3 Day Refresh challenge pack through me as your free coach. I will be giving you all of the details to get the package once you complete the application below.  I must be your coach and only my customers and coaches are allowed to participate in this group.
Are you in?!?!  I'm only accepting a limited number of people into this exclusive group.  So please complete the application below to be considered for a spot and gain more information!
All you have to do is decide that now is the time for you to make a change!!!  Let's do this together!!! Fill out the application to be one of the FIVE women to be chosen!!