Back to school for YOU too!!

Here in Central PA, when the Grange Fair is upon us, school is right around the corner... that means, the final days of summer are spent shopping for school clothes and supplies for your kiddos before they're headed back to school all day.  

For some of you, this means that your house will once again be orderly and quiet during the day and for others it means that your life gets back to some sort of structure that lacked during the summer months.  For my family, I'm glad to have the structure back as EVERYONE in my house is much happier with it (though don't tell my husband...he preaches structure and I somehow prevent it from consistently happening!)

Even with the structure back in our life, it's still crazy...three girls (2 are in sports right now), my husband coaches our local high school football team and I am still working full time - all while continuing with my daily workouts, personal development and running my part-time Beachbody business...I wouldn't have it any other way, as I'm so thankful for how I feel and for the various opportunities Beachbody has provided to me.  

The key to me surviving this craziness is planning...lol...I laugh because I'm a sometimes planner, though I'm getting better (I do recognize this, so it should count for something).  When I plan out my day, meals, clothes, my posts, etc., OUR lives run much more smoother, I'm happier, the girls and my husband have the required structure they thrive on and I've still managed to have some "me" time to help keep me sane.

How do you manage the craziness?  Are you a planner?  Are you a winger?  Are you a combination?  What do you do to keep you sane and balanced?  Do you plan for that too or just hope you get to it during the day?  Again, I bounce between the two, though I am aware that when I plan, I feel less stressed.

So now that I've gotten the kids taken care of for school and as I begin to prepare how I'm going to tackle the crazy fall schedules of everyone, I'm thinking that I need to make sure that I make time for me. While getting myself back on track, I would like to help you learn to make time for "you" too!  

People often look at their schedules and think that there is no way that there is time left for them to take care of themselves...well, I beg to differ...you just have to figure out if you're a priority to "you"...if you are, then you'll make it happen.  

I would like to run a special challenge group starting September 14th for anyone who thinks that they're too busy to make their health and fitness a priority.  We are all unique in our own way, we have our own physical abilities, and we each have a preference in the activities that we enjoy doing as well...  Thankfully, Beachbody recognizes this as well.  There are oodles of different programs to choose from.  The programs range from high impact, to low impact, to somewhere in the middle.  Some programs use weights, resistance bands and some will use only body weight.  Programs also range from 10 minutes up to 90 minutes, so really the possibilities are endless and there should be no EXCUSE as to why you can't make YOU a priority...

So, I am extending an invitation to all of my previous challengers and to anyone who doesn't already have a Beachbody coach to join me in my special challenge group - "Making ME a Priority".  This challenge will start on September 14th.  If you would like to learn more about what a challenge group is, have any questions about any of the programs, or are ready to commit, contact me today!!  Complete the questionnaire below and I will be in touch with you soon.

 

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The Release of FIXATE!!

I'm so EXCITED for the arrival of this cookbook!!  One of my favorite parts about the 21 Day Fix was that it taught me how about portion control...I knew that I ate a lot, but I wasn't too worried about it because it was pretty healthy...well, my first week just following the meal plan, I lost 3 pounds alone.


You can workout like crazy and then undo all of your hard work by eating too much of the wrong stuff.  You'll never hear me say not to eat something if you want it or if you're craving it, just remember, it's all about moderation.    

                                                                

 

Not only was tracking the correct portion sizes easy, but the recipes that were in the program were also easy AND they were family friendly - which is a must in our house.  I refuse to make separate meals.  We all eat the same thing!  (If you don't eat your dinner, no dessert for you - this usually motivates them to eat :) )  I can't wait to get more healthy, quick and easy meal ideas that we can all enjoy together.

From now until the end of July, anyone who purchases ANY challenge packs from me will receive your very own copy of FixAte for FREE!!  Many of the beachbody programs follow the 21 Day Fix meal plan, so you could still use these recipes and container break downs for your program of choice!

If you don't want to get this awesome cookbook for free, but would rather purchase it yourself, then you click HERE to order.  If you'd like to join a challenge group and get it for FREE, please take a minute to complete the questionnaire.

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Chocolate & Peanut Butter Shakeology Ice Cream!

I'm bringing my two loves to you for ‪#‎TastyTuesday‬, Shakeology® and Ice Cream!! July is national ice cream month!! Here is a delicious recipe for you to try when you want to cool down from a hot and humid July day or any day for that matter! Plus, it won't undo all of the hard work you've been doing!!  If you deprive yourself of some of life's simple pleasures, you'll be less likely to stick with the clean eating and exercise.   

I would love to hear from you after you've made this!!

You can get there!

I love this!  We all have goals and dreams that we would like to achieve some day.  They could be health and fitness related, or they could be financial, career based, etc.  As we go through life, we see those who have what we want and we might feel that we could never have that for one reason or another...well, you may not be there YET, but that doesn't mean you CAN'T get there.  Figure out your path to get where you want to be and make it happen and be OK with being closer to your goal/dream than you were the day before...it won't happen over night.

We live in a world of instant gratification now and this is difficult concept to wrap our head around.  If we do not achieve immediate success, we deem ourselves as failures.  Change your mindset and find the short-term wins as you travel through your journey!

Fitness Makeover

Who's with me for the Summer Fitness Makeover??  This group will be geared toward making sure that you get your 30 minutes a day of exercise and eating cleaner.  Pretty simple- huh?  Yep, really, it is :)  Join me on July 13th and you'll be on your way to dropping 10-15 pounds in a month!
When you join me you'll get:
~ motivation
~ support
~ meal planning support/ it's NOT A DIET
~ recipe ideas (family friendly)
~ well have fun
~ You'll Get Results!

When you're in a challenge group, you'll be a member of a private Facebook page where our Fitness Makeover forum will be housed.  The only one who will see you posts will be other challengers.  During the challenge, you'll be required to post DAILY...  What will you post on you ask?  Well, you'll post daily about your success with your nutrition that day, along with how well you did taking in the required amount of water (half of your body weight in ounces), did you get your workout in, and did you drink your Shakeology... easy peasy!!

Also, since there are only 5 days left of the 21 Day Fix sale, anyone who orders any of the 21 Day Fix Programs will be entered into a drawing for Autumn Calobrese's new FixAte cookbook that is being released next month!!

If you need more information, comment below, or complete the questionnaire below. 
Let's do this together!!

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#TastyTuesday

 

Spinach, Egg, Avocado Roll

1 yellow - 1 red - 1 green - 1 blue

 

Cook 2 large eggs, place them on 1 flat out flax seed wrap, top with spinach and 1/4 of an avocado.  Roll up and cup in half to eat.  Pair with your favorite fruit.  This is a great anytime meal!

 Enjoy!

 

Next Challenge

SUMMER IS FINALLY HERE!!  ARE YOU READY??  I still have some work to do and I would like do it with YOU over the next 21 days!!  This challenge is perfect for you if you are ready to get back to a healthy lifestyle or start one! This will be based on the goals you & I set together.  They can be either nutrition, exercise, or flexibility based...heck, you could decide you want them to be a combination!!  That's what's so great about these challenge groups, there is no set script for anyone.  You are the driver, the challenge group is just the vehicle to get you there.

It takes 21 days to break habits and make new ones.  I hope you're up for the challenge- you won't be sorry that you took it!! 

For those of you interested in trying either of the 21 Day Fix programs, they are currently $20 off this month, so there is really no better time to get started!!

To reserve your spot today, click on the link below!

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The Results Are In!

People think it's impossible to do the 3 Day Refresh and can't understand why I would want to do that to myself...well, here's why I NEEDED to do it...

I'm a TOTAL STRESS EATER and I was getting out of control!  I was out eating all of my hard work that I was putting in - which just frustrates me even more!  So...I NEEDED to do the 3 Day Refresh to get my eating back under control, rid myself of any toxins that was dragging me down.  It makes me think about what I'm eating and drinking and how I feel when I fuel my body with healthier options and not junk!

This was my second time around doing the 3 Day Refresh.  The first time, I didn't really plan for it and it showed in my results.  This time, I went shopping for the food I planned to eat for each snack and meal and prepped it ahead of time.  See what I ate on my journey below.

Day 1 of 3 Day Refresh

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This was what I ate for breakfast, morning snack, lunch and my afternoon snack.  Below is what I ate for dinner.  This was my favorite dinner of them all!  The steamed coconut veggies were super delicious.  I did have everything but my dinner ate by 11:30 and I was starving...luckily I found my peach that I had forgotten about :) 

Day 2 of 3 Day Refresh

 This morning, I was down only .4 pounds - ugh!

 This salad was huge!  It was so filling that I had a hard time eating all of it.  

Day 3 of 3 Day Refresh

 This morning I was down a total of 2.8 pounds!!

The final day of the 3 Day Refresh!!  Woot Woot!!  This was great day of food during the day (I did have a piece of retirement cake before lunch and a glass of wine next to the pool to celebrate the end of the school year), but my dinner was super tiny (in my opinion).  The Asparagus was delicious, but 8 medium pieces with some almonds isn't really what I looked forward to...I'll make the asparagus that way as a side, but never as a main course :)  I'm also really glad that today is the last day of the Vanilla Fresh.  I know many people who've done the 3 Day Refresh won't believe this, but I think I prefer the Fiber Sweep over the Vanilla Fresh...I can hear the gasps now!!!  I'm very excited to see the final results in the morning.

 

The morning after the 3 Day Refresh

 Down a total of 3.8 pounds in 3 days!!

Now I need to continue on my journey of cleaner eating!

Can you see the difference 3.8 pounds makes??

If you're interested in learning more about the 3 Day Refresh contact me today or comment below!

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Semi-Annual Sale Is Here

AGH!!  I almost missed it!  Check out the Beachbody Sale that started JUST NOW!  Follow this link to get to my page and click SHOP then SUMMER SALE.
http://www.teambeachbody.com/cmanning22
I love sales!  I love a deal!  I cannot believe I almost forgot about it! Log in to Beachbody or create an account by following the link above. Once you are logged in you will select "shop" on the top right hand side, then select "shop all products", then on the left hand tabs, select "summer sale".  From there, you will be able to view all of the products that are on sale! There is equipment, clothing, workouts and MORE!

Also as a reminder, ALL 21 Day Fix Programs are $20.00 OFF this month!!  Now is the time to purchase it if you were thinking about it!

I am shopping RIGHT NOW! A Beachbody Sale does not happen often!

3 Day Refresh - Day 1

Here is what I prepared to take with me to work for Day 1 of the 3 Day Refresh. 

I blended the Chocolate Shakeology and Banana to drink on my way to work. I then blended the Fiber Sweep with some ice and then the Vanilla Fresh with a dash of Cinnamon. Planning these ahead of time will keep me on track today. Stay tuned to see what's for dinner... I'm thinking it's going to be Coconut Steamed Veggies with another Vanilla Fresh.

June 8th Challenge Group!!

School is almost out, the weather is getting warmer and the fun is about to begin!!!  Are you ready to start getting "healthy" and not going on a diet to fit into your summer attire??  I know that I'm still working on making consistent healthy choices and being consistent with my workouts!  A friend told me that you can't out train poor nutrition and you can't really be fit without exercise.  This is so true!  I do great during the week and then fall apart during the weekends and undo all of my hard efforts.  For me, it's about consistency, but for you, it might be about learning how to get started...learn how to do both in just 30 minutes a day with me!  Complete the challenge group questionnaire if you're interested in more information or if you're ready to get started!  Let's do this together!!

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#TastyTuesdayTip

For #‎TastyTuesdayTip‬ I wanted to share a great strategy to help keep your snacking as healthy as possible.  We all snack (especially if we're low on willpower that day, so instead of heading for your favorite bag of chips or Doritos, go to your snack drawer in your fridge instead!

I want you to create a snack drawer in your fridge with guiltless snacks...now when you're having a snack attack, you have quick, healthy options that won't undo all of your hard work!

Comment below what you would put into your snack drawer...

 

 

21 Day Fix Approved Snack Ideas

21 Day Fix Snack Ideas

No potato chips, no cheese doodles, no oreos, no donuts? What will you ever do when those in-between meals hunger pains hit? First of all, you do not need to worry…not on the 21 Day Fix plan (remember, it's not a diet!!).

Instead of reaching for the unhealthy stuff, you will eat healthy, whole food-based snacks that are still as tasty as the processed junk you may or may not be used to.
Here is a list of 18  21 Day Fix plan-approved snacks to help get you started, so you never need to worry about being hungry.



1. Peanut Butter Apple: For a little energy and a suprisingly filling snack, spread 2 tsp natural peanut butter on a sliced small apple. Equals 1 purple, 1 tsp

2. Fancy Oats:  Curb your sweet tooth with a filling snack – steel cut oats topped with unsweetened shredded coconut. Equals 1 yellow, 1 orange

3. The Greek Berry: For those missing their fruit-filled yogurt, add blueberries to Greek yogurt. For a cooler treat, freeze the berries first for one hour before adding to your yogurt. Equals 1 red, 1 purple

4. Egg Sandwich: For those run out the door in the morning, place two hard-boiled eggs, halved and on a piece of whole wheat toast, folded in half. Equals 1 red, 1 yellow

5. Coffee Crush: This is my coffee coolatta replacement. Blend one cup of iced coffee with one scoop of chocolate protein powder. Equals 1 red

6. Almond Butter Waffle: Here’s another quick snack that keeps you full. Spread 2 tsp almond butter on a whole grain waffle (kashi waffles are my fave and very easy to find.) Equals 1 yellow, 2 tsp

7.  Simple Egg Scramble: In just 4 minutes, you can have a well-balanced snack. Heat 1 tsp coconut oil in a frying pan, add in mixed frozen vegetables, and crack two eggs on top of them. Mix with a spatula until eggs are cooked through. Equals 1 green, 1 red, 1 tsp

8. Pineapple & Cottage Cheese: A unique combination that is sweet and tasty. Mix sliced pineapple with 2% cottage cheese for a light and healthy snack. Equals 1 red,  1 purple

9. Banana Creamiscle: Blend one half of a banana with unsweetened almond milk. Put the mixture in the freezer for an hour prior to chill, and then enjoy…yummy! Equals 1 purple, 1 yellow

10. Tuna and Hot Sauce: The hot sauce kills all of that over-fishy taste, and you are left with a high protein snack that will make your coworkers ask what you’re eating. Drain one can of tuna fish and top with Tobasco sauce  to taste. Equals 1 red

11. Healthier Egg McMuffin: Can’t imagine not enjoying your McMuffine every morning? While you may not be able to enjoy McDonald’s version, you definitely can have this one as a snack or get creative and make it a meal by adding a lean protein to the sandwich. Fry one whole egg in one tsp cocnut oil and place on half of a whole grain English muffin. Equals one-half red, 1 yellow, 1 tsp

12. Kale Chips: Another one of my faves…the healthiest green potato chip you will ever eat. De-stem and tear kale into bite size pieces, then add a tsp of extra virgin olive oil. Lay pieces flat on a cookie sheet sprinkle withyour favorite spices. I like cayenne pepper. Bake at 400° for 20 minutes, flipping halfway through. Equals 1 green, 1 tsp

13. Beef or Turkey Jerkey: An easy-to-carry high protein snack. When choosing a jerky, make sure to look at the ingredients list and choose one that does not contain monosodium glutamate. Just be careful with jerky as lots are extremely high in sodium. Equals 1 red

14. Mixed Nuts: Nuts are a great source of healthy fats, and they travel well. What I like to do is buy a bag of almonds, walnuts, cashews, peanuts, pecans, pistachios, and mix them together on my own. Remember, unsalted nuts only! Equals 1 blue

15.  Banana and Peanut Butter on Toast: A favorite from my childhood, spread 1 tsp of peanut butter on whole wheat toast and top with a half of a banana, sliced. Equals 1 yellow, 1 purple, 1 tsp

16. Almond Butter Strawberry Sandwich: No jam, no worries. Spread 1 tsp of almond butter on half a piece of whole grain bread, layer with strawberry slices and fold in half. Equals 1 yellow, 1 purple, 1 tsp

17. Baked Apple: Core and then cut your apple in half, dust with cinnamon. Place on baking sheet center side up at 400°  for 15 minutes or until the apple becomes slighty tender. Equals 1 purple

18. Red Pepper with Goat Cheese: This is super yummy if you enjoy goat cheese, which I happen to love.  Take raw, fresh red pepper slices and top with crumpled goat cheese. Equals 1 green, 1 blue

Get Creative

I hope this list of eighteen 21 Day Fix-approved snacks has given you some ideas as to what you will be able to eat between meals. The key is be a little creative when you’re eating healthy and make things that are not only good for you, but taste good, too. You can even continue to use these healthy snack ideas long after you’ve finished the 21 Day Fix to keep living a healthier lifestyle.

The Fix is a whole foods meal plan that cuts out the nasty stuff, including processed sugar, white flour, and salt. However, this just proves you can still have foods that are full of flavor and contain the nutrients your body needs for optimal health.

What are your favorite 21 Day Fix snacks? Please leave a comment below.

3 Day Quick Fix

The 3 Day Quick Fix is to be done day 19-21 of the 21 Day Fix if you would like to maximize your results.

This is perfect for fast results.
I’m not going to lie, it’s going to be tough. You’re going to eat a LOT. No sodium AT ALL. You’ll probably be a little tired too. But…it works.  Planning out for those 3 days is CRITICAL to you being successful!

Here are the details:

• Space your meals two hours apart
• Steamed veggie options recommended are broccoli, asparagus, green beans, zucchini, cucumbers, or bell peppers.
• Seasons allowed are lemon and lime juice, vinegars and spices. NO SALT!
• Oatmeal can be flavored with cinnamon, nutmeg, or one packet (1/2 tsp) stevia
• Drink at least one gallon of water a day. Spread it out as much as possible, starting with a glass when you first wake up. It’ll help you feel full while it flushes toxins from your system.
• Drink the extra virgin coconut oil with meals. To prepare it, place the desired amount into a microwave safe bowl and zap for 10-15 seconds or heat it in a small pan on the stove.
• Coffee or tea is ok but avoid creamers and sweeteners – except stevia. Again you can use one packet (1/2 tsp).  This would be a great time to start drinking it black...you can do this.  I've always been at least a cream or a sugar girl in my coffee; one day my husband handed me a black coffee and told me to try it, that it was better for me.  Well, it wasn't great, but I did it and have been doing it that way since.
• No need to alter your workouts.
• Use for 3 days and ONLY 3 days of the program for maximum results.

Ladies Meal Plan:

• BREAKFAST: Yellow: Steel cut oats, Red egg whites, e.v. coconut oil
• SNACK: Red: grilled chicken, yellow: steamed yams (or sweet potatoes)
• LUNCH: Red: steamed fish, green: steamed veggies
• SNACK: Red: grilled chicken, green: steamed veggies, e.v. coconut oil
• DINNER: Red: steamed fish, green: steamed veggies, e.v. coconut oil
• SNACK: Red: ground extra-lean turkey, green: steamed veggies

TIPS: I personally preferred the oats and eggs cooked in a pan together. I had pre-cooked a batch of oats and tossed a serving into the pan and poured egg whites on top. Added cinnamon and a tiny bit of stevia for flavor. I’d actually eat that again sometime.
For the meats I added a lot of spices for flavors like cumin, garlic, rosemary, thyme, etc.
In between meals I was drinking lots of water and also green tea which kept my mind off naughty snacking.

I want to hear from you after you complete the 3 Day Quick Fix...how did you adjust it to your likes/dislikes?

Tasty Tuesday 3-Day Refresh Style

I was very leery about trying the 3-Day Refresh...I eat pretty healthy and clean, but let's face it, I like food too (it doesn't look like a lot of food here :) ).  I wasn't sure how this was going to work.  Well, I made it thru day 1 and day 2, quite successfully I might add and no one was harmed in the process!!  I'm excited to see how I feel after tomorrow after the 3 days of super clean eating.  So far so good!  Planning is definitely key to being successful for this 3-Day Refresh.

The 3-Day Refresh is a great way to get your eating back on track after the holidays!

Thirsty Thursday

Yes, I had a snickerdoodle for dinner tonight!  It was more filling than a snickerdoodle and it was about as many calories as one cookie too.  I definitely think it was a very tasty dinner.  I had a special treat today for lunch, a burger with all of the bun, so I thought I would balance that with a lighter dinner.  This was the first time I ever made this and it's definitely one that I'll make again.

To make this delicious shake, blend 8 oz of almond milk, 1 tsp of maple syrup, 1 tsp of vanilla extract, 2 tsp of cinnamon, 1 spoonful of almond butter and a handful of ice cubes.

I have to admit that I was nervous about making a shake with maple syrup, but I couldn't taste it at all and it ended up being a nice change from my "usual". 

Tasty Tuesday Tip

There is no recipe for this ‪#‎tastytuesday‬, rather a tip...if you haven't been to Sam's Club lately, they are now carrying a much larger selection of delicious fresh produce, a large tub of a spinach and kale medley super cheap (you get more and pay less than at any local grocery store), almond milk, organic agave nectar, coconut oil, raw almonds, quiona, a ton of healthy snack options and much more! I was totally amazed and excited at the amount of organic and healthier options they have started carrying.

With being a family of 5, and of 5 big healthy eaters, it's important to me to make sure that I'm providing my family plenty of healthier meals and snacks- especially without breaking the bank doing it!!  I find myself now only running to the grocery store for quick trips to grab bananas (the only thing that Sam's club still hasn't perfected- they're always green) and waffles for the girls.
 Has anyone else noticed the changes that Sam's club has made?

Never Miss A Monday

Today I decided to do the Total Body Cardio Fix...however, it was 9:30 PM when I started it!  Not really what I would like to have been doing at 9:30 on a Monday night, but I needed to get it in!  For whatever reason, I've not been following my meal plans (way too many handfuls of m&m's) and I was making excuses that the softball practice I did with my daughter should count as my workout.

Well tonight, that came to a stop- I wanted to start the week off right.  Even though it wasn't what I would have preferred to have been doing at that time, I was glad that I pushed play and got it in!  If I don't make changes, I won't see the changes that I'm after! 

I don't think that I've ever met anyone who was mad that pushed play.  When you start the week off right, you're less apt to allow yourself to make excuses for skipping workouts later in the week.

Hold yourself accountable (if you can't get a coach- I know a great one ;)), make no excuses and NEVER EVER MISS A MONDAY!

If you need someone to keep you accountable and provide support to you.  Consider joining my next challenge group.  For more information, please complete the form below.

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PB & J - Take 2

You can't go wrong with PB and J :)

Today, I had another variation of it, which is just as yummy as the one made with vanilla Shakeology!

 

 Scoop of Strawberry Shakeology

a handful of berries

a school of PB2 (if you've never tried this stuff, you should!)

water with a splash of almond milk

ice

Blend & Enjoy!!

Spaghetti Squash Spaghetti w/ Meat Sauce

Here is another easy, healthy and Tasty Tuesday dinner...Spaghetti Squash Spaghetti w/ Meat Sauce. If you've never made a dinner with spaghetti squash, try this!