NO EXCUSES

Many people are doing a few things that are holding them back in life. Holding them back form who they want to be. From where they want to be in their lives. The biggest thing is thinking negative thoughts. When I say this I mean all negative thoughts. SO many people say: "I can't do that." or "I could never do that." Or even things like: "That would never happen to me." "I am so unlucky." DO you know that when you are saying those things about yourself, you are just re enforcing it to be true? Like attracts like, and by saying those negative comments you are just bringing more negative things into your life. SO I have an assignment for you today. Just for one day, don't let those negative thoughts in. When something bad happens, try your hardest to find the silver lining. When you find yourself thinking something negative, follow it up with BUT, and then something positive. At the end of the day, think about your mood throughout the day. How did you feel? I bet your day was a lot better. YOU'RE WELCOME!

Be proud of yourself every step of the way!

Many people that I have spoken with, have the issue where they seem to be chasing that elusive happy feeling. When people compliment them on their changes, or their small victories, they say things like- "I'm getting there" or "I will be there one day." When they should be patting themselves on the back and saying "Thank you! I am really proud of myself!"

 While obviously I am talking about fitness goals, this also applies to all of the small goals in your life. Celebrate them! Celebrate every small step you take toward reaching your goal the way that you celebrated graduating from pre-school, elementary school, middle school, high school, and college. Growing up when you celebrated these milestones, you celebrated the small step you took toward meeting your final goal. Why does that seem to stop with education? Every step you take towards reaching your big goal is WORTH celebrating. RIGHT?! 

So do small things to celebrate your small steps. Set a big goal, map out smaller goals that will help you get to your big goal, then CELEBRATE every time you reach one of those small goals. Celebrate with lipgloss, a night out with friends, a movie or a new book. As far as fitness goes, reward yourself with a new fitness program, or new outfit. It doesn't matter how you celebrate, as long as it doesn't take you backwards to your goal. Just know that based on all of the stories that you all have shared with me, I am PROUD of you all- for every little step and giant leap you are taking to reach your goals! 

How to stay on track at picnics this summer

Well with the fourth of july being tomorrow, I thought I would post about what I do to stay on track at picnics, or other potluck type events.

• The first thing you need to do is bring something healthy yourself! I typically try to bring something veggie, or a lean meat. Things like chicken kabobs, green salads, roasted veggies. What I typically shy away from are carb based options. The only reason that I do this is because most people typically bring something carb, AND if there are burgers or something similar, you will most likely be getting enough carbs. 
• So AFTER you have selected your healthy dish, you would want to make sure that you eat before you go to the event. Many times people don't eat before events like that, and so then they see food and want to eat everything in sight. Personally I drink my Shakeology before potluck type events because it curbs my appetite. That way I don't over eat when it is finally time to eat. 
• When it comes time to eat at the potluck, take your plate and IMMEDIATELY fill 2/3 of it with veggies. Then fill the remainder with protein and carbs. 
• Stick to mostly water to drink, but I always allow myself one other drink (lemonade or alcohol etc).
• When it comes time for dessert, try to find something with lots of fruit, and cut the original serving in half. 

AMERICANS and OBESITY

So, I did some research today and what I found pretty much made me SICK. 69.2 % of American adults are overweight or obese. 35.7% of U.S. citizens are currently obese. The number of obese Americans is expected to climb to 75% by the year 2020. 17% of American CHILDREN are obese. DOESN’T this bother everyone else?! We are literally KILLING ourselves. The average amount of life shaved off by being overweight is NINE years.

How many years do you think you lose by being obese? I am doing everything I can to bring that number down. To keep people around so they can spend that time with their families and loved ones. With that being said, I am looking for people to join my next challenge group that starts July 22nd.

It doesn’t matter if you are MALE or FEMALE, have 10 pounds to lose or 50+. We will get you on the RIGHT track. I can’t promise the amount of WEIGHT you will lose, because it will DEPEND on YOU. But it will be a group to support each and every person that wants it. So what does the challenge group entail? YOU committing to a Beachbody workout, and eating RIGHT with the support of the other wonderful people in the group. Message me for more info, or to get set up in the group!

What is the BEST workout?!

Frequently I am asked what the BEST workout is. What is the best workout for you? ONE THAT YOU WILL ACTUALLY DO! It is just that simple. What motivates you? What results are you looking for? What do you think that you can do day in and day out? How much time do you have? All of these are important questions.

Do you only have 25 minutes a day to workout? Focus T-25 is your answer. In 25 minutes Shaun T. will have you sweating. The program is 10 weeks, 5 days a week.

Do you need someone very encouraging?
Chalene Johnson is the trainer that would be right for you. ChaLEAN Extreme and Turbofire will both get you awesome results, with ChaLEAN extreme being the easier of the two.

Do you like cardio?
 Insanity, combat, Turbofire, or ChaLEAN extreme would be something that you would actually stick with.

Do you like to lift weights?
 Les Mills Pump, or Body Beast would be right for you.

Would you like both weights and cardio?
P90X followed by P90X2.

Looking for program for beginners?
Power 90 or Slim in 6?

Looking for a really fun program?
 Brazil Butt Lift, Hip Hop Abs, Rockin Body or Turbo Jam.

Looking for a really short program?
10 minutes trainer, or T-25


So when picking the program for YOU, look through videos of the program, look at people results, and then pick something that looks like you could do it EVERY day. 

Improve yourself!

I seriously love this one. BUT not only do you need to wish that you were better, you need to set goals and take steps to GUARANTEE that you get better. SO here is to bettering ourselves and our lives :)

Stuffed Peppers!

 One of my all time favorite recipes, and easily the most forgiving is the one for stuffed red peppers! Have any veggies lying around that you need to use?! Toss em in there! This is just my basic go to recipe, but I always add whatever else is lying around so it doesn't go to waste.

Stuffed Peppers

6 bell peppers (I prefer red, orange, and yellow but make sure you get the kind that can stand on their own!) Cut tops off of 5 peppers, dice the sixth

1 medium yellow onion- diced

2 cups cooked brown rice

1lb ground bison- browned (you could totally use turkey too)

2 serrano peppers diced (or one anaheim!)

3-5 cloves minced garlic

1can of tomato sauce (make sure you get the kind without anything added)

1 can diced tomatoes (or you could toss in some fresh diced ones!)

1 tsp dried oregano

1 Tbsp olive oil (or coconut!)

1 tsp dried basil

1 Tbsp tabasco sauce

2 tsp salt

2 tsp pepper

1 Tbsp egg whites ( you could add a whole egg in instead)

crumbled goat cheese (I have been trying to cut back on my regular dairy!)

1. Sautee the diced peppers, onion, chili and garlic in olive oil until tender. 

2. While those are cooking, par cook the peppers by placing them in a small amount of boiling water for about 4 minutes. 

3. Preheat oven to 350. 

4. Add the diced tomatoes, tomato sauce, spices, and let simmer for 10 minutes. 

5. Combine egg, veggie/sauce mixture, rice and meat in a large bowl. 

6. Fill peppers with filling, sprinkle with crumbled cheese and bake in an oven safe dish (I use pyrex) for about 15 minutes or until the cheese starts to melt and brown a bit. 

Thats it! My favorite, simple, comfort food meal. I sometimes add in things like carrots, broccoli, spinach, black beans, or anything else I can come up with that might be okay in there! HAHA.