Autumn's Banana Apple Muffins

Who doesn't love a delicious muffin fresh out of the oven?  Here's a recipe from the FIXATE cookbook that will keep you on track but still allow you a little treat.

Serves 9 (1 muffin each) Container Equivalents per serving: 1 Purple & 1 Blue

Ingredients: 

2 eggs, lightly beaten
1 cup mashed ripe bananas (about 2 medium bananas)
1 Tbsp. organic, grass-fed butter melted, or melted extra virgin coconut oil
1 1/2 cups almond flour
3/4 tsp baking soda
1 dash salt
1/2 cup chopped apple
optional: Cinnamon to taste (I added 1 tsp and plan on doing at least 2 tsps next time)

1. Preheat oven to 350

2. Prepare nine muffin cups with liners or spray with non stick spray

3. Combine eggs, banana, and butter or oil in a medium bowl; mix well.  Set aside.

4. Combine almond flour, baking soda and salt in medium bowl; mix well.

5. Add almond meal mixture to egg mixture; mix until blended.

6. Add apple; mix until just blended.

7. Divide batter evenly between prepared muffin cups.

8. Bake 16-18 minutes or until golden brown and toothpick inserted into the center comes out clean

9. Transfer muffins to rack; cool.

What Would the New You Say to the Old You a Year From Now?

Wouldn't it be nice if we could get a glimpse into the future? The 1 year anniversary of my fitness journey is approaching and I've been thinking a lot about where I am versus where I thought I would be. 
Here are a few things I wish I could have told myself when I began this process:
1. This isn't going to take as long as you think. 
2. You are going to exceed all your expectations.
3. You can and you will make time for daily fitness.
4. Don't get your feelings hurt when people aren't on board with your lifestyle change or happy about your success. (I know, crazy right? But sadly, it's true and you just have to get over it.)
5. Realize that this time it won't just be a diet- it will be a true lifestyle change.
6. You will finally be able to do a burpee!
7. You will do P90X3. (What? Because I thought I would NEVER, EVER, EVER be physically capable)
8. You will become a coach and give back to others beginning their fitness journey.
9. Not only are you going to love fitness, but you are going to post videos on Facebook with crazy workout faces hoping to inspire others to simply start.
10. Thank You. Thank You for loving yourself enough to change. It won't be easy, and some days will be better than others, but you can and you will do this.
If you are ready to begin your own journey, I would love to help you get started. I believe in you and know that you can do it!

Transformation Tuesday- I Already Know What Giving Up Feels Like. I Want to See What Happens if I Don't

Kate has an inspiring story of learning that there are no shortcuts to success. By loving herself enough to fuel her body with proper nutrition and incorporate fitness, she was able to change the negative self body image she had struggled with for years.

"Even though I was super healthy and athletic growing up, I had NO self-esteem. I was super short (I'm only 5' 0") and weighed 98lbs soaking wet. I was bullied and teased for being skinny and not have a "womanly figure". I kept a list of all of the various plastic surgery work I was going to have done so I could "be pretty".
With my first pregnancy, I went from 110 lbs to 180 lbs. I gained 50 lbs in the last month because I was retaining water like crazy. I got stretch marks everywhere. (I have them all the way down my legs, past my knees.) Due to complications with the delivery, recover took six months and I never got all the weight off.
Two more children and 11 years later, my husband had a serious health scare. We had to make some changes and they had to work. We had tried all kinds of diets, pills, drinks, fads, you name it. If we lost anything we gained it back as soon as we stopped taking the products or added back in the forbidden foods. Nothing was working.
My self-esteem was at an all time low. When I looked in the mirror, I literally hated what I saw. I hated my body. I hated myself. I was ashamed of who I was and what I looked like. I felt ugly, disgusting, and physically I felt miserable. I had no energy, I was tired all the time and I couldn't go on a simple hike without being exhausted.
We started PiYo and Shakeology and followed the 21 Day Fix meal plan. I had sooooo much more energy! I felt better than I had in years! We saw positive changes in the first week in how we felt and in how we did with the workouts.
I am down 20 lbs. and 30 inches. I have 15 lbs. to go to my goal.
The most important thing I have gained is that I don't hate what I see in the mirror. Taking care of my body the right way, for the right reasons (not to look a certain way, or to please others, but to FEEL good and be able to give my kids my best) has given me a genuine love for myself as a person and my body. My self-esteem is the best it has been in as long as I can remember.
The photo is after one round of PiYo and one round of 21 DF."
Favorite Shakeology Recipe:
Chocolate Shakeology
4 oz.. water
4 oz. unsweetned almond/coconut milk
1 cup ice
1 ripe banana
a few almonds for crunch
Favorite Beachbody workout- PiYo Drench and P90X3 Yoga
Favorite Motivation Quote: "I already know what giving up feels like, I want to see what happens if I don't."

Doubt Kills More Dreams Than Failure Ever Will

"DOUBT KILLS MORE DREAMS THAN FAILURE EVER WILL." -Molly Richards

I'm guilty of believing I can't do something before I even try. Sometimes it's easier to play it safe and stay in that comfort zone.
I hear this from challengers before they even start a fitness program, "I guess we will see if I can do this, because I don't know that I can."
I set a goal to be able to do an unassisted pull up by the end of the year. About 4 days in, I told my husband I wasn't sure if I was going to make my goal. He stopped, looked at me and said, "You are 4 days into this. What are you going to do with the next 361?" I'm going to get that bar back out, use my little chair and know that I get a little stronger with each rep.
We want instant results, but sometimes, we have to trust the process and the time it will take to reach that goal.
Here are a few mind tricks to try the next time you feel self doubt creeping in.
1. List positive things you feel about yourself. Keep the positive affirmation with you.
2. Expose your doubts and remind yourself of all the positive things your wrote on that list.
3. Trick your mind- flip any negative thought into a positive one.
4. Own what you want in your life. Do you want to turn off the re-runs and invite in change?

Doubt your self doubt and believe that you do have what it takes.

Transformation Tuesday- My Help Cometh From the Lord

This story is close to my heart because Natasha is one of my best friends.
Towards the end of last summer, she began asking me about Shakeology. She decided to join my 7 day Shakeology group in September. Natasha lost 5 pounds by the end of the week. She loved the convenience of this superfood shake and decided to incorporate it as a meal replacement.
After 2 months, she sent me a text that she had lost 30 pounds and all her labs had dramatically improved since her last Doctor appointment. She said he was very happy!
Her favorite Shakeology recipe is:
Chocolate Shakeology
Skim milk
1 banana
1tbsp peanut butter
Ice
She drinks this for breakfast each morning and it gives her tons of energy throughout the day.
Favorite inspirational quote:
Psalms 121
I will lift up mine eyes unto the hills from whence cometh my help. My help comes from the Lord who made heaven & earth.

I'm so proud of you, Tosh! Small changes add up to big successes.

Transformation Tuesday- If You're Sick of Starting Over- Stop Giving Up

I hope Erica's story touches your heart as much as it did mine. She is proof that anything is possible if you are determined and have the proper nutrition and fitness tools to meet your goal. Most importantly, YOU ARE WORTH IT.

"My journey started in the beginning of this year when I was at my heaviest weight ever. The end of January I was diagnosed with diabetes, liver failure, and high blood pressure. After seeing a liver specialist, I was told my liver would never be better, I could only slow down the inevitable by losing at least 40 pounds. I was told I maybe had 10 years. I was put on numerous medications for the diabetes and blood pressure.
On February 10th, I went to see a nutritionist for the first time and was taught how to eat and track calories. I met Lorie (her Team Beachbody Coach) through FB in March and joined in on my first Shakeology challenge in April.
Within 6 months I had lost 65 pounds and completely got rid of my diabetes, high blood pressure, got off all medication and best of all at my liver ultrasound I found out my liver had in fact healed itself even though the specialist said it wouldnt!
Now 10 months into my journey, I am down 75 pounds, I have lost over 12 inches in just my stomach alone, I have built muscle definition I never thought possible, and I am the healthiest and happiest I've ever been! I drink vegan chocolate shakeo, I eat clean, go to gym regularly, and I am doing Hammer and Chisel at the moment! I am now an Emerald coach,
Why did I neglect myself and my health for so long? Why do a lot of people neglect themselves? I went from the beginning of the year feeling not worthy to finally realizing my worth! I AM important and so is my health.
I love sharing my story and helping others. I am doing things I never thought possible, even ran my first 5K. I have so many people to thank for their support, but most of all Lorie...for reaching out to me and helping me change my life.
***Believe***"

Her favorite Shakeology recipe is:
Vegan Chocolate
7oz. water
7 oz. almond milk
2 tbsp PB2
Ice cubes

Favorite workout: The Master's Hammer & Chisel

Favorite inspiration quote: "If you're sick of starting over, stop giving up!" and "Pain is only temporary." -Autumn Calabrese

Merry Fit-mas! Under 20 Minute No Equipment Workout

How many people can say they feel too busy to work out this week? I know, there's a lot going on! Here's a quick circuit you can do in under 20 minutes! No equipment needed! How easy is that? Thanks to my friend Krystin for this awesome workout!

They are My Reason, Not My Excuse

Is it just me or does life seem to only get busier and busier? The work day no longer ends at 5pm and often begins much earlier than 8am. Traffic is so bad that a commute that should only take you 10-15 minutes, ends up taking 30 minutes to an hour. Factor in all your commitments outside of work and the activities your children are involved in and life can feel like one mad, hectic dash. 
Even as a stay at home mom, it's very easy for my day to try to manage me. I have this plan in my mind and then the kids wake up and decide they want none of that plan. In our efforts to simply survive our day, we must give up something. For me, the compromise always eliminated my time for fitness.
After my daughter was born, I began doing a workout during one of her 2 nap times, but it was almost an hour and she only slept for an hour. That quickly stopped because I got discouraged. We started taking walks through the neighborhood, but that was completely dependent on the weather. Classes at my gym didn't work with her napping or childcare schedule. It seemed too hard, so I stopped. I stopped looking for a reason to invest in my health and instead embraced all my excuses...because I thought they were really good excuses.
One day, all my excuses caught up with me. I was faced with a choice- continue using my children as my excuse or let them be the reason I made a lifestyle change. My journey over the past 9 months began slowly. I started only focusing on nutrition and then after 3 months realized that fitness was the missing key to the puzzle. I'm so thankful to my coach who introduced me to some amazing and effective 30 minute home workouts and simple portion fix nutrition. It took a few months for me to find the best time of day to get in my workout. I tried everything from after everyone was in bed, to first thing in the morning and everything in between. There were times I wanted to give up, times I had so much more to do other than spend 30 minutes exercising. However, as 2015 draws to a close and I realize I will be beginning a new year almost 40 pounds lighter and in the best physical shape of my life, all those inconveniences seem so insignificant.
My wish for everyone this Christmas season is that you realize your true worth and the potential that is inside of each of you to achieve your goals. It doesn't have to be complicated or perfect, you simply have to start.

Don't Stay Down Just Because You Hit a Bump in the Road

Life gets challenging sometimes, doesn't it? My daughter caught a nasty cold virus the week of Thanksgiving and I ended up catching it. Instead of bouncing back in 10-14 days, we both ended up on antibiotics for a sinus infection. I also got 5 days of a steroid because I hadn't been able to smell or taste anything for 7 days. 
Needless to say, not being able to breathe equals not being able to work out. 😩 Even after finishing all the meds, I still didn't feel up to exercise.
I continued to let my body rest while keeping my nutrition in line and drinking Shakeology. After a round of antibiotics, I was glad to know I was replenishing with Superfoods and probiotics! (Do you have that awesomeness in your protein shake?)
Last week, I started back slow with yoga and Pilates workouts from 21 Day Fix and Dynamix from P90X3.
Today, I felt amazing and did my favorite, The Warrior from P90X3!
The old me would have given up and been sitting around eating too many Christmas cookies while telling myself I would start back after the new year. I'm so glad I made a lifestyle change this year and will still finish 2015 strong! You don't have to stay down just because you hit a bump in the road. 

👊

Are You Holiday Party Ready?

It's the most wonderful time of the year!  Our social calendars will be slammed and the temptations and holiday treats will be coming at us in all directions.  I don't know about you, but it seems like treats are just flying through the air this time of year and right into my mouth!  It's the craziest thing!  

For me, this was always the time of year that I gained at least 5-7 pounds.  I would finish off the end of the year with a lot of regret, because of my excessive indulgences, and vow that next year would be the time that I REALLY got it together. 

This year has been different.  I have finally gotten my head 100% in the game and haven't looked back.  I have come way too far to undo all my hard work.  So what's a girl to do?  Give up?  Deprive yourself and stay home from all the holiday parties?  Nope!  This will be the year I finally find balance between being healthy but still living in the real world.  Will I have dessert and other out of the ordinary foods?  Probably, and while you are picking your jaw up off the floor, here's why.  I will not be eating those foods every single day.  Seriously people, no one is handing out awards to those who resist that piece of pumpkin pie.  One bad meal isn't going to undo all your progress just like one good meal isn't going to cause you to lose weight.  Eating Christmas cookies every day the entire month of December is an entirely different story.  

Here are some tips to help you stay holiday party ready while maintaining balance and ENJOYING the season.  

1. Drink Plenty of Water.
Staying properly hydrated will not only keep your complexion glowing, but it will also help you feel full.  It also keeps your muscles and other organs working properly. Feel tired or have a headache, you may need to drink some water.   How much should you be drinking daily?  Divide your body weight in half and that's how many ounces per day you should consume.  Example, if you weight 150 pounds, you should drink a minimum of 75 ounces each day.  

2.  Plan Your Weekly Menu
This is a crazy, busy time of year.  Between shopping, family gatherings and Christmas program practices, it's going to be so much more convenient to grab something on the go.  Have your breakfast, lunch, dinner and snacks prepared and prepped for the week so you can stay on track and stick to the plan.  

3.  Don't Skip Your Workout
Obviously there will be days during the season you simply cannot get to the gym or push play on your DVD.  But, not every day is going to be like that.  Even if you can't get 5-6 days in like you usually do, 3-4 is still good and it's better than sitting on the couch. Partner up with a friend or join an online accountability group who will inspire and motivate you to get it done each day.  

4. Have a Plan Before You Arrive at the Party
So, you know you're going to a party where the only foods will be cocktail wieners, sausage balls, crackers, cheese-balls and lots of desserts.  What do you do?  Eat a small, healthy meal or snack before you arrive.  Don't go into these situations starving.  You will over indulge and probably feel terribly bloated the next day.  This is a great time to make your favorite Shakeology recipe, some no fat Greek yogurt with fruit or an apple with peanut butter.  Protein will help you feel full so you can enjoy a few treats while not going overboard.  

5. Do Not Take Home Leftovers
I know, we all hate to waste food.  I'm from the south where we would rather have 2 extra casseroles that no one touches than dare run the risk of not having enough.  I completely understand that food is love to so many moms and grandmothers.  It makes us feel guilty and terrible to throw things away. What about all those starving people around the world?  
Here's the reality though, eating the mac and cheese one time probably isn't going to undo all your progress, but eating it for the next 2-3 days isn't a wise decision.  If you are worried about throwing out leftovers, look at the recipes and truly plan to only make enough for that one sitting.  If the recipe says it serves 10 and you have 10 people coming over, don't double the recipe just because you don't want to run out.  Coordinate the menu with everyone contributing so that there isn't too much.  

Bonus: Pamper Yourself!  
Schedule a hair appointment, get your nails done, buy a new outfit.  When you feel good on the outside, it may be just the extra push you need to stay true to your goals and finish out the year strong!  

Who's ready to have a New Year's resolution that finally isn't about weight loss!  

DIY Rice Heating

My upper body has been feeling pretty sore since starting P90X3. 

This Rice Sock Heating Pad I made when I went into labor with my daughter has come in handy to pamper those sore upper body muscles.  

Even though mine is in an old sock, I'm kind of attached to it.  We've been through a lot together. 😉💗🍼

Here's how you can make your own:

1 sock (can be old or a new pretty one...or if you are crafty, feel free to sew your own wrap)

1 pound of dry rice

Essential Oil (I love lavender, but this is totally optional depending on personal preference)

Place dried rice in a bowl (non plastic as that will absorb the scent of the oil for all of time) and mix in desired amount of essential oil 

Place rice mixture in the sock and tie the end tightly in a knot

To Heat: Place in the microwave for 1 min then heat at 30 sec intervals until it reaches your desired temperature 

Turkey Taco Lettuce Wraps

Tacos are a weekly staple at our house.  They are super easy to make quickly and super easy to double or triple the meat recipe to freeze for later.  Using ground turkey or lean ground beef makes this a healthy dinner the whole family will enjoy!  

Taco Seasoning 

Makes enough seasoning for 1 pound of meat

1 Tbsp. Chili Powder

1/4 Tsp. Garlic Powder

1/4 Tsp. Onion Powder

1/4 Tsp. Crushed Red Pepper Flakes (if you don't like spicy, this can be omitted.)

1/4 Tsp. Dried Oregano

1/2 Tsp. Paprika

1 1/2 Tsp. Cumin

1 Tsp. of Sea Salt (I usually cut this down to 1/4-1/2 tsp.)

1 Tsp. Black Pepper

For the Tacos

Serves 4

Combine all ingredients and set aside

Brown 1 lb. ground meat and drain off any excess water or grease. 

Combine the following with the browned, drained meat: 

taco seasoning

2/3 cup of water

1 can tomatoes with green chilies

Simmer until liquid is reduced

Serve on shells of Bib Lettuce with your favorite toppings.  

  

Chicken Salad- 21 Day Fix Approved

Chicken Salad is one of those things you usually avoid when eating clean and healthy because it's loaded with fat and calories. 
Here's a chicken salad recipe that will satisfy your cravings and doesn't taste like you are sacrificing any flavor! 
21 day fix container counts included. Feel free to play around with the ingredients! 

1 serving of chicken + 1 tbsp plain, fat free Greek yogurt (1 red) ❤
2-3 scallions, minced (free)
1/4 tsp curry powder (free)
1/2 cup grapes (1/2 purple)💜
6 almonds, chopped (1/2 blue)💙
Bed of mixed greens (1 green) 💚

Lose the Excuses- The Top 5

We've all said it- Well, I know this isn't an excuse, but here's the "reason."  An excuse by any other name is still an excuse.  I say this as a reformed excuse maker.  Here's a couple of my former excuses and a couple I've heard from others along the way.  At the end of the day, it's up to you to get out of your own way and make things happen.  Here's a couple suggestions to help motivate you along.

1.  I don't have time.  

Preach it.  There are 24 hours in a day but when you factor in things like commute time, school, work, church, extracurricular activities and everything else that makes up your day, the time seems to disappear.  The best advice I can give is that we all make time for the things that matter most to us. You may have to get up 30 minutes earlier and push all the toys out of the way, but you can push play on a workout DVD at home.   Yes, there will be the days that you are operating in survival mode and maybe you can't get in that time, but you don't give up.  I have a friend who is a mom, works 12 hour shifts and yet she still schedules in that gym time.  It's not negotiable.  She's a rock star and looks amazing because she got out of her own way and made it happen. 

2. I don't have the money. 

Times are tough.  We live on a single income and I 100% get that.  Here's the deal- if you don't invest in your health now, you will be later on in the form of doctor visits and prescription medications. Given, exercise isn't a 100% guarantee that your life will be disease and problem free, but it will reduce your chances of developing things like type 2 diabetes, high cholesterol, high blood pressure, joint problems from carrying excessive weight and lack of energy, just to name a few. 

3. I don't want to cook a separate meal for me and my family.  

Children can be the most picky, frustrating creatures on the planet when it comes to mealtimes.  What they ate last week, they will say is disgusting this week.   As a parent, it's up to you to set some healthy habits for your family now.  If you are struggling with your weight, chances are, your children are going to face that same struggle one day.  It's genetic and it's a learned behavior. Teach them healthy habits now. Set them up for a healthy, successful future. 

4. I don't want to give up (fill in the blank.)

Instead of focusing on what you are giving up, think about what you will get in return.  I never thought I could give up coffee creamer.  It was my one big indulgence each day.  When I did 21 day fix, it wasn't allowed and I planned on doing the program exactly.  I switched to unsweetened almond/coconut milk blend and I haven't looked back.  Focusing on what you're giving up leads you to feel deprived.  Focusing on what you are getting in return, such as weight loss, more energy, defined muscles and smaller clothing sizes, makes you realize that those so called "sacrifices" are mere investments into your new, healthy future. 

5. I'm just going to do this diet for a few weeks, or take these new supplements I heard about. I'm not going to name any brand names but we've all seen them.  Here's the deal, you have to be willing to make a lifestyle change. Before you start using one of these products or eating some fad diet, ask yourself a few questions- Is this setting me up for long term success?  Is this program teaching me healthy eating and fitness habits that can be sustained over a lifetime? What are the long term effects of this product on my body? The biggest problem I have with these companies is their motivation and ethics.  I do not feel that it is prudent to sell a product that is marketed at weight loss while telling people they can continue eating unhealthy foods as long as they take a certain "fat-blocking" pill. Your money can be better spent investing in healthy, clean foods and a good fitness program.  There's nothing you can take that replaces healthy, balanced eating and exercise. Nothing. You don't need it.  

There's no magic formula.  All it takes is a made up mind fueled by hardcore determination.  Cut out the processed foods, the sugar substitutes (yes, all the diet soda and diet foods included) and high fat foods and fill your diet with fruits, vegetables, lean proteins, good carbs and healthy fats.

The path of most resistance is harder, less traveled and sometimes lonely, BUT it is always worth it. YOU are worth it.  Your family is worth it. Don't be the only one standing between you and success. Get out of your own way and make it happen.

Have you gotten out of your own way and reached success?  Post your success stories in the comment section!  

Mom- It's OK to Vent Without Feeling Guilty

Sometimes parenting can be so completely frustrating. There are the endless questions, the temper tantrums, the sleepless nights and accidents that still happen despite your best baby and childproofing attempts. Some days are just hard. What can make things just a little worse in your already hard, frustratingly difficult day? Deciding to "vent" to someone who, despite good intentions I'm sure, put you on a guilt trip by saying things like, "They won't be little forever, so enjoy these days," or "These are the easy years." While I'm sure the intention is to change that moms perspective and focus on the big picture, the fact of the matter is, she simply wants someone to empathize with her and acknowledge that yes, some days are really tough. There are days you already feel like a completely and total failure and the guilt trip just sends you right on over the edge. We all know that the years pass all too quickly, but knowing that doesn't always make those LONG days any easier. To all the moms out there feeling like you are in the thick of it, here's a virtual fist bump. 👊You're going to make it!

Comparison is the Thief of Joy

Can we all take a minute out of our day to acknowledge this truth?

 I love that as a stay at home mom, social media is sometimes the one thing that keeps me connected to the outside world. I love seeing what my friends are up to....but sometimes, I will admit, I get a little jealous. There, I said it. Maybe I'm the only one...but I doubt it. It seems like some people have such perfect lives. They seemingly take vacations every week, their husbands send them flowers for no reason once a month and their children are super genius prodigies with not a speck or stain on their perfectly styled boutique outfits. Today, when scrolling through your news feed, please remember that comparison is the thief of JOY. 

That family who seems to take a trip every single week may have 2 parents working hard, long hours each day.  Those weekend getaways may be the only time they can get away from all the distractions and spend quality family time together.  Let's celebrate that regardless of the circumstances, these are families spending time together.  Families are breaking apart every day, let's celebrate that some people are not giving up and doing whatever it takes to stay together. 

The mom who gets flowers from her husband just because- who even cares what's happened on the other side of this picture.  Can we just celebrate for a moment that chivalry still exists and this husband took time to make his wife feel loved and appreciated! 

The super genius prodigy children- let's celebrate that these parents are investing in this child's future and thus grooming someone who will one day be a productive member of society.  Besides, we all know that "our" child is the smartest, most amazing, wonderful little human on the planet.  

Those perfectly styled children in their spotless outfits?  Come on, we all know it was all that mom could do to get a picture BEFORE total mayhem enviably occurred and chocolate, spaghetti sauce, or marker got all over those precious outfits she scored on Zulily or 75% off  clearance.  She just wanted to savor that brief moment in time when it "looked" like she had it all together.  

Facebook is all smoke and mirrors. We don't know what is on the other side of all those positive social media posts and pictures. Let's all find True JOY and happiness with our current season of life despite how messy, hard or chaotic it may be.

What's a Challenge Group?

How many people like to take on a new challenge alone, with no support and no one motivating them to keep going?  Probably not many.  Why should we treat our health and fitness goals like something we must do alone?  It doesn't have to be that way!

Challenge groups are a chance for people to connect for 30 days in a small, private Facebook group where you receive daily motivation and accountability. Your age and fitness level is completely irrelevant.  We are all in this together.  The focus is always on nutrition, because that awesome body you want is made in the kitchen.  While nutrition is key, only lifting that knife and fork to your mouth isn't going to give you the sculpted arms you want, so you will also follow a fitness plan.

You may be completely new to exercise or you may be a seasoned athlete- we can find a plan that will fit your needs, challenge you and help you be successful in meeting your goals.

Some common questions I receive about challenge groups:

Q- How much time do I need to commit to this?
A-If you have 25-30 min a day, you can get in your daily workout.  The meal plans are not complicated and can be easily assembled and planned out for the week.

Q-How much does it cost?
A- We will talk about your health and fitness goals and find a plan that fits you and your budget.

Q-What happens after the  30 days?
A-I move you to my post challenge group accountability group.  Most people are not to their goal in 30 days- the journey is only beginning.  The post challenge accountability group will allow you to continue those healthy habits you learned in the first 30 days while still connecting with like minded people and supporting each other along the journey.

Q- What kind of results can I expect in 30 days?
A-There are a lot of factors that play into your results.  Most people will not be to their goal in 30 days, but you will see very visible results, The most important aspect of the group is that you do develop those healthy habits that will sustain you so that you reach your goal and are able to maintain it over a lifetime.

If you are ready to start this journey with me, email coachmeganputnam@gmail.com.  Let's talk about your health and fitness goals and find a program that fits you!  

Fitness + Nutrition + Support + Rewards = Success

Being Healthy vs. Losing Weight

My best friend and I were having a conversation about eating healthy and how there is a general consensus among society that we can continue to hold on to our old habits, in moderation, and still lose weight.  She said something so profound to me, "[There are] two different mind sets: health versus weight loss.  They aren't the same for a lot of people.  They should be but they aren't."  

I had this moment of realization.  For the past 8 years, I had been concerned with only losing weight. Every time I looked in the mirror I would think, well, I need to lose some weight.  Every time I would feel my clothes get tight, well, need to lose some weight.  
What I didn't seem to be concerned about was, what's going on inside my body?  Just because the food I was eating was fitting into a certain calorie bracket didn't mean it was healthy.  

Thankfully, I discovered this amazing company called Beachbody.  There's no quick fixes here, but there is the chance to change your life.  The difference?  You have to change your mindset to focusing on what is healthy instead of just losing weight.  I'm so impressed with this company that I decided to pay it forward and become a coach.  

The weight loss industry if full of promises for a quick fix with minimal effort on your part.  You don't have to look far past your social media feed to see that.  

This is my philosophy- if your weight loss plan follows these guidelines, I believe you will be set up for long term success.

  

Eat less CRAP: 
Carbonated drinks (Yes, even the diet ones)
Refined sugar 
Artificial sweeteners and colors 
Processed foods 

Eat more FOOD: 
Fruits and veggies 
Organic lean proteins 
Omega-3 fatty acids 
Drink water

If you are ready to get healthy, I would love to be your FREE coach.  I'm so happy that I changed my mindset to wanting to be healthy rather than only concerned with what I saw in the mirror.  
Send me an email at coachmeganputnam@gmail.com and lets talk about your health and fitness goals.  

Where do you want to be a month, six months or a year from now?  

Changing your life is possible and I promise, you won't regret it.  

If you have a success story, please share below.  It's so inspiring to hear about others successes.  

PB2- Product Review

Peanut butter is a staple item at our house.  So is dark chocolate.  I instantly fell in love when I saw this new product on the peanut butter shelf at the grocery store.  I was a little skeptical about how it would taste, but for the love of peanut butter and chocolate, I was willing to give it a try.  The fact that this claims to have 85% less fat and calories than traditional peanut butter was also nice motivation.

The label on this powdered peanut butter says the peanuts are roasted then pressed to remove 85% of the oil.  You mix 2 tablespoons of PB2 with 1 tablespoon of water and stir until smooth.

First, this is an extremely fine powder.  I've used it several times and have yet to measure out my 2 tablespoons without leaving a mess all over the counter.

I was very surprised at how creamy the consistency is when mixed.  It's very similar to peanut butter, just without the oil.

I tasted it alone, and it was decent, but did have that "low calorie, low fat" taste.

When mixed in oatmeal or a smoothie, the peanut butter and chocolate flavor was wonderful.  I did miss the creaminess of traditional peanut butter, but I guess that's the trade off when the oils are removed.

The verdict- this is a nice addition to your pantry.  It's not going to ever replace traditional peanut butter for me, but, I think it's great for adding peanut butter flavor to other foods without adding the fat and calories.

Have you tried PB2?  What did you think about it?

Turkey Chili- Fixate Cookbook

If you've struggled with healthy eating or if you've hit a plateau with your current fitness routine, I highly recommend The 21 Day Fix!  This is a revolutionar, yet surprisingly simple, meal plan and fitness program.  I went into this program not knowing what to expect.  I was reaching the end of my weight loss journey and honestly didn't know what kind of results I would have.  I am so happy to say that I lost a total of 5 pounds and 5 total body inches.  The workouts are 30 minutes and each workout targets something different so you and your muscles don't get bored.
Here is a recipe from the FIXATE cookbook that I love.  I've made this turkey chili twice now and always freeze it in my Fitpacker containers so that I have an easy lunch to grab.  The recipe says it makes 8 servings, but I've only been able to get 6 servings from a batch.  The taste is a little interesting and unlike most traditional chili recipes, but it's grown on me and I really like it now!

Turkey Chili- makes 6 servings (approx. 1 1/2 cups each)
Container counts- 1/2 Green, 1 yellow, 1 red, 1/2 tsp.

2 tsp.  extra virgin coconut oil, melted
1 medium onion, chopped
1 medium green bell pepper, chopped
1 medium red bell pepper, chopped
2 cloves garlic, finely chopped
1 lb. cooked 93% lean ground turkey breast (or lean grass-fed ground beef)
2 cans kidney or pinto beans, rinsed and drained (I use a can of each)
1 (15 oz) can organic, diced tomatoes, no salt added
1 cup red wine
1 Tbsp. ground chili powder
1/2 tsp sea salt
2 tsp crushed red pepper (optional)
1/4 cup chopped fresh cilantro
6 tsp crumbed goat cheese

Directions:
1. Heat oil in large saucepan over medium-high heat.
2. Add onion and bell peppers; cook, stirring occasionally for 5-6 minutes, or until onion is translucent.
3. Add garlic; cook, stirring frequently, for 1 minute.
4. Add turkey, beans tomatoes (with liquid), wine, chili powder, salt, and red pepper.  Bring to a boil.  Reduce heat; gently boil, stirring occasionally, for 20 minutes, or until slightly thickened.
5. Serve topped with cilantro and cheese.

Want more information on the 21 Day Fix or on making me your FREE coach?  Send me an email at coachmeganputnam@gmail.com.  Lets talk about your health and fitness goals.  Twenty-one days from now, you will be glad you started today.