If You Fail To Plan, You Plan To Fail!

One thing you'll hear me say often is that I have zero interest in giving up EVERYTHING that I personally enjoy in life.  That's not the way I want to live, BUT I do want to be healthy, and I do want to enjoy living a healthy lifestyle, so I live it with a certain amount of balance.  Much of being able to maintain that balance comes down to planning.

So, coming up to the week of Thanksgiving, a holiday I fully intend to enjoy with my wonderful family, how have I prepared so far and how will I prepare this week?  This past month has mostly been sticking to my plan of eating clean everyday, getting in 5-6 meals a day and having 1 cheat meal a week.  Pretty standard.  This week, I have to deal with traveling, plus the holiday meal so I sat down today to map out my week to make sure I have as many clean meals planned as possible and my workout schedule (no slacking!).

Some key clean eating principles and additional tips I'm going to be sticking to this week leading up to and after Thanksgiving are:

• Protein and complex carbohydrate at every meal
• 5-6 meals a day
• Adhering to correct portion sizes
• Drinking my daily Shakeology (YUM!)
• Starting my day off with a glass of warm lemon water to help cleanse and prep my body for the day
• Sticking to herbal teas
• Limited alcohol intake
• Drink at least half my body weight in water each day
• Bringing my cooler packed with food to work and home so I can travel with healthy meals and snacks

With a vacation to prepare for over New Years Eve my motivation to look my best on the beach is higher than ever, but with Thanksgiving, Christmas and a crazy December coming up I'll have a lot to juggle and have to manage my time and my eating habits wisely.  Stay tuned for updates as I navigate this crazy time, map out the specific occasions I plan to enjoy and how I'll handle the rest of my time to stay on track with my clean eating goals.

Double Chocolate Shakeology Pancakes

Chocolate Shakeology Pancakes

Makes 12 pancakes

Ingredients

1 1/2 cup whole wheat flour
1/2 cup flax seed
1/4 cup olive oil
2tsp baking soda
2 eggs
2 cups milk
2 scoops chocolate shakeology 
Dark chocolate chips 
Light maple syrup
Additional preference: If you enjoy bananas and would like an extra dose of nutrients you could add a mashed banana to the wet mixture, just make sure it's thoroughly incorporated.  You may wish to put in a blender.

Directions

Sift dry ingredients  (flour, flax seed, baking soda and shakeology) into a large mixing bowl.  In a separate bowl whisk wet ingredients (olive oil, eggs, milk) together.

Slowly incorporate wet ingredients into large mixing bowl with dry ingredients.  Mix until a batter consistency and pour into a jug.  


Heat a large pan over a medium heat and spray with cooking spray.  Add 1/3 cup pancake batter and sprinkle with chocolate chips.

These pancakes can be frozen easily and popped into the toaster when you need them.  Delicious!!

Give The Gift of Giving Back

This month Beachbody is offering perhaps my favorite offer so far.  The gift of giving back and paying it forward.  For every Beachbody Challenge pack purchased, Beachbody will donate $20 to Feeding America, but what does this mean?

$1 donated to Feeding America can provide meals for up to 9 people.  Your challenge pack purchase alone can feed up to 180 people this Holiday Season.  SERIOUSLY??? Just reflect on that.  180 people who cannot provide a meal for themselves this season could be fed because of you.



 Not only that, but you're giving the gift of health to yourself. Does this mean you can't enjoy your Thanksgiving and Christmas dinners this year?  Absolutely not, but what you do leading up to and around these fun occasions will determine whether you can enjoy them guilt free.  So why not invest in your at home workout program now and take your health and fitness goals into your own hands.

The Gift Continues

Not only will Beachbody donate $20 to Feeding America this November, but when you purchase your challenge pack you'll also receive a $20 gift voucher to be used on a future Beachbody purchase.  What more can you ask for?

What is a Challenge Pack?

For those of you who are unfamiliar with what a challenge pack is, let me explain!  A challenge pack is a a fitness program of your choice such as P90X, Insanity, Turbofire, ect... and Shakeology (the healthiest meal of the day) combined with a free 30 day trial of Beachbody's club membership.  It ALSO includes free shipping, me as your Beachbody coach and a discounted price!  It is the complete total package that you need to get started on the right foot with your fitness journey. When you purchase a challenge pack Beachbody also waives the $40 coach sign up, to allow you to become a full or discount coach for free!!! (so you could also save 25% on all future Beachbody products!)



 So if you are in need of a complete overhaul with your health and fitness then this is the way to go.  As with other weight loss or nutrition programs out there you usually get half of the equation.  So you get the fitness with a gym membership, but lack the nutrition or with weight watchers you get some form of nutrition but no fitness component.

With Beachbody you get the expertise of the trainers who have developed the fitness programs, the nutrition guide and the online tools to help you plan out your meals and snacks plus the accountability of the small group and me as your coach!!  I will check in with you daily to help you create and reach your own personal goals. 

Many of you who follow my blog have your own health and fitness goals.  Maybe some of you have started your journey and are making wonderful progress, maybe some of you have yet to take the plunge.  I know personally taking that first step can ALWAYS be the hardest, but once you get yourself into a routine and start to see results, nothing can hold you back.  There is NO better feeling than knowing you are working towards a healthier and happier you, internally and externally.  Maybe you don't need the support of a challenge group to do this, you just need the right program and nutrition tools.  A challenge pack is a great option for you to consider.  If you DO find you need that extra level of accountability then ask me about my next challenge group and click on the picture above to tell me more about why you want to be a part of it.

Happy Healthy Holidays everyone!

How to Conquer Cravings

Tips for combating cravings

Cravings can be our absolute worst enemies when it comes to trying to lose weight or stick to any health and fitness plan, regardless of your goals.  Here are some great tips from one of my inspirations, Clean Eating Auther Tosca Reno.

1.  Determine the source of your craving

Herbal Tea

Have you eaten balanced meals including one or two servings of starchy complex carbohydrates that day?  If you aren't feeling satisfied by your meals, it might cause you to crave other foods.

Are you simply thirsty?  It's common to mistake thirst for hunger.  Try quenching your craving with a tall glass of water or steaming mug of herbal tea.

Do you always crave chocolate at that time of the month?  Sometimes it's best to listen to your body and give it what it wants, so long as you practice portion control and don't make it an everyday (or even every week) habit.

2.  Distract yourself.

Close the kitchen and try any of the following activities:

Distract yourself from cravings with a relaxing Bubble Bath

• Go for a walk
• Talk to a friend on the phone 
• Paint your nails (you can't eat while your nails are wet!)
• Take a bath
• Garden
• Hit the gym
• Join one of my Clean Eating Support Groups and vent about your craving to other members.  Together we can support you towards your goals

Whole what pita chips and salsa

3.  Satisfy your craving in a CLEAN way

Craving sweets?  Have fresh berries or a handful of unsweetened dried fruits.

Craving salt?  Try unbuttered, air-popped popcorn, homemade baked pita chips and salsa or a handful of nuts.

 

4.  My own personal tip- Keep Your End Goal In Mind!

Fitness Inspiration

Everyone's goals are different, but whatever yours are make sure they are visible every single day.  Post an inspirational picture on your fridge, pantry, bathroom mirror.  Wherever you think you'll see it and need it most.  Keep a copy on your phone to refer to during moments of weakness when you are out and about.

Still feel like you need some extra support and guidance?  Complete the form below to join my next upcoming closed online support groups.  My 30 day Clean Eating and Shakeology support group or my 60 day Clean Eating and Fitness support group for those doing a workout program they need support with.