Excuses Burn 0 Calories

Today was day 5 of Chalean extreme. I am starting to see small changes in my mood, body and all over feeling of becoming.... well... healthier! I am determined to stick with this new change for the long haul no matter what!!! I have been doing a lot of personal development reading lately (currently I am reading "Awaken the Giant Within" by Tony Robbins) and this is what I have come up with so far:
 Excuses are simply just a way to get out of doing things. When you really want something you need to make a decision and stick with it no matter if you have a terrible day or a wonderful day! Excuses burn between 0 and 0 calories.

 Consistency is key! I was probably one of the most inconsistent people you would have ever met back in the day... But not anymore! To achieve results with anything in life..... We have to be consistent. Otherwise we just keep starting over and who wants that?!? Not me! And I'm sure not you!




 "Why" you want to so something can drive you full force ahead. For me, I want to get healthy and teach my son how to eat right so he will have a healthy foundation to build on. That drives me to keep going even when I just don't feel like it. Why do you want to become healthier??! So my question is this... Do you want to learn how to become healthier? Learn how to change your lifestyle into a long lasting change? Have a support system that is there for you no matter what?? Support is key! There is such a higher chance of success when we do things together as a group. My team runs "challenge groups" every month online where we chose a workout program and motivate each other to stick with it! We share recipes, fitness tips, real struggles and we hold one another accountable! I would love to have you join us for our next group starting Sept 8th! I would love to discuss different workout options and meal plans with you and help you to succeed with your goals! The best part is that we do this all in the comfort of our own homes on OUR time! No getting ready to go to the gym, no needing to find a sitter! We will do this all when it is convent in our own busy schedules! This upcoming challenge will include a commitment to the following - I will help you choose a workout program that suits your current fitness level -We will work together on a personalized meal plan for you to follow -We will all replace one meal a day with Shakeology (to get all the key ingredients in our diets for maximum results) -We will all support each other through the good/tough days If this sounds like something you would like to be apart of or learn more about ..... I would love to talk more about it with you!! Remember this "It's your decisions, not your conditions that determine your destiny. -Tony Robbins" We are all destined for greatness.... Take the first step today and contact me to get started at Savko.christine@gmail.com

Meal Planning is hard to do!

So this week I have been trying to focus on meal planning. I love to make meal plans but I have a hard time actually following through with them. I never seem to have enough of the foods I had on the list by the weeks end. Plus I can never find where I left the actual paper. So what was the problem? It should be simple right? Just write down the food on the list, buy it and follow it.. Well I was doing one thing majorly wrong!!

 I never took into account that it was not just me eating but my entire family. Seems so simple yet it had held me back from following it for quite someI needed to figure out how to fix this. I had my husband & step daughter sit down with me and we wrote out a meal plan together. It was awesome! We all did our own things for lunches, agreed on snacks for each day and brainstormed healthy dinner ideas. Dinner was a big downfcall for us. Let me put it this way.... We are the family who used to cook everything is grease (and usually breaded it too). So to help us with this new healthier lifestyle, we would specify on the meal plan "baked" or "grilled". That made it a lot easier. I think in part because it was right there in front of us written down and we didn't have to think of things to eat on the spot. I mean seriously.... When you're hungry, you tend to think of the most delicious, fatty, greasy foods you can think of because you don't have a plan. You're just flying by the seat of your pants. This way we did have a plan and we had food (enough finally haha) to make it! Oh and as for keeping the meal plan visible... We got a ginormous dry erase calendar an posted it up on the wall. Problem solved!

Now the meal plan is ready for this upcoming Friday (I know a lot of people do theirs on Mondays but Friday is payday and it works out better for us that way) and all I have to do this weekend is go shopping and prep the food. Excited to see how it works out!

Be The First To Get The New Program PIYO!

You may have heard about this new program called PiYo. This is Chalene Johnson's (Creator of Turbo Jam, Turbo Fire & Chalean Extreme) newest program that will be released today!!! When I first heard about this new workout, I though the name sounded a little funny, until I broke it down.....

 Pi (Pilates) + Yo (Yoga) = PiYo....then it made sense to me!  This program will use YOUR body to make your body stronger! I have always loved cardio but recently have been mixing it up by adding weight lifting into my routine. I love it! I feel stronger by the day. So, I'm super pumped that this program is going to increase my flexibility. When I was younger I was super flexible (weren't we all) but that has decreased with age, so I cannot wait to see where this takes me (and hopefully you)!

 

 

 

So what is PiYo???

 

 PiYo focuses on building strength, endurance and flexibility by mixing yoga and pilates together. The whole program is low-impact and requires nothing but YOU! No weights or bands, it uses your own body weight to sculpt you into something amazing! No jumping, just burning tons of calories! If you have ever done pilates or yoga before, be prepared that you WILL sweat and you will see results!

 

 

Who is this workout program good for??

 

If you are aiming to increase you flexibility and strength this program will be perfect! There is a modifier on screen to follow at all times, so your current fitness level does not matter. Anyone can start with this! Which is great because I am not the greatest at either pilates or yoga! I will be starting a Beta Test Group for PiYo on July 7th. We will work day by day together, encourage one another and hold each other accountable. If this sounds like something you would be interested in learning more about.. shoot me a message or find me on Facebook!
 

 

What PiYo Workouts Are Included?

Align (46 mins): The Fundamentals

 

Upper Body (35 mins): this focused workout will strengthen and stretch your entire body, while building on the movement patterns you have learned in Align.

 

Define: Lower Body (25 mins) will shape and tone everything from your glutes, hamstrings, quads and calves gently, yet effectively to help you get sleek and lean legs.

 

Sweat (35 mins) is a traditional PiYo workout that is fast paced with body weight strength training and ab work!

 

Core (30 mins) an ab-centric workout that targets every angle of the abdominals and back. I’ve read this will be a calorie-torcher too!

 

Drench (45 mins) is a total body workout to get you sweaty, burning calories, and going to have your metabolism on fire!

 

Strength Intervals (25 mins) designed to tone the whole body and burn tons of calories with no weights required!

 

Sculpt (30 mins) no weights are required for this intense, full-body workout either!

 

You’ll receive 9 workouts total plus you will be able to get them 2 weeks earlier (If ordered through a coach) than they will be released to the public! I'm pumped to start this Beta Test Challenge Group! I have a feeling that this is going to be epic! What are you waiting for? There is NO better time to invest in yourself and your health than RIGHT NOW!!! So contact me and lets get started!!!!

 

 

 

 

The 21 Day Fix Has Arrived!!!!

YAY! The 21 day FIX was released on Monday! It's going to be EPIC!!!

Simple fitness, simple eating....FAST results!

This program includes an easy to follow nutrition and fitness guide that makes losing weight simple! You can lose up to 15 pounds in just 21 days!! No counting calories, no guessing portion sizes...INSTEAD...its just easy to follow portion control and 30 minute workouts. That's it! Enough time to get ready for that upcoming wedding, vacation, reunion...anything! All you need to do is commit for 3 weeks! That is totally achievable!

Here's what your Challenge Pack includes: 6 easy to follow workouts that are ONLY 30 minutes long. They will be intense and challenge you at every level. But don't worry! There is a modifier on the screen to show you how to tone down the intensity (while still getting all the benefits) until you are ready to build up to full intensity.  Upper Fix. Targeted resistance training helps shape your chest, back, shoulders, arms, and abs. Lower Fix. Firm and tone your entire lower body while you blast fat and burn calories. Total Body Cardio Fix. Keep your heart rate up and your metabolism revved high long after the workout is over. Cardio Fix. Get your heart pumping and your body moving as you melt away the pounds. Pilates Fix. Strengthen your core, elongate your muscles, and firm your hips and thighs. Yoga Fix. Improve your balance, flexibility, and strength as you help relax your muscles. What are the containers for??? No counting calories, no tracking ounces....NOPE! These 7 color coded containers and the shakeology shaker cup will give you the right portion sizes!! That way, you won't eat too much or too little....fill them to the top...if it fits....you can eat it!!! Green Container—Vegetables Purple Container—Fruit Red Container—Protein Yellow Container—Carbohydrates Blue Container—Healthy Fats and Cheese 2 Orange Containers—Nuts and Oils Shakeology Shaker Cup—Drink Plus an easy plan to help you succeed: 21 Day Fix Start Here Want immediate results?? This quickstart guide and workout calendar shows you just how simple it is to achieve your weight-loss goals. And 4 FREE BONUS gifts: 21 Day Fix Eating Plan This simple Eating Plan takes you step-by-step through the process and makes portion control so easy, you won't even have to think about it. Enjoy delicious, healthy food without counting calories, and watch the pounds fall off. 3 Day Quick Fix Get beach-ready in 72 hours! This is Autumn's secret weapon for losing weight fast before a competition or photo shoot. Do it during the last 3 days of 21 Day Fix for mind-blowing "after" pictures. Dirty 30 workout 4 rounds of fat-burning exercises help carve out a leaner, stronger physique. 24/7 online support Get extra support and motivation from weight-loss experts and other 21 Day Fix customers. PLUS: A 30-Day Supply of Shakeology—The Healthiest Meal of the Day®.* Simplify your nutrition with the convenient and delicious daily superfood protein shake that helps give you energy for your workouts, reduces junk food cravings, and may help you reach your fitness goals faster. A nutrient-dense combination of antioxidants, phytonutrients, adaptogens, and many other rare ingredients gives your body superfoods you can't get from a normal diet.  Are you ready to do this?!?!? I will support you 100% of the way and we will get the results you want!  My exclusive Beta Test Group starts February 17th....Find me on facebook and private message me!!! OR shoot me an email with any questions at savko.christine@gmail.com!!

Clean Eating Superbowl Appetizers

Since the Superbowl is coming up soon, I thought I would discuss some helpful tips and recipe ideas for the big day!! If you know you are going to a party for a special occasion....plan for it! Decide before you attend if  you will stick to your clean eating or if you will let yourself splurge a little. Everyone is human, so don't feel bad! We all need a "treat" once is awhile to keep us sane!  If you do choose to splurge, let that be your "cheat" meal for the week. But limit it to that meal. Prepare your mindset so that you know you will get right back on track after the party is over! Preparing is half the battle!! But don't worry! There are some ways you can stick to your healthy eating even while attending parties.

Helpful Tips-

Always pre-eat. Don't rely on everything there to be clean, natural & healthy food options. If you eat a small healthy meal before you go, you can spend the majority of the time socializing with others instead of hanging out by the food table. I make sure to drink my shakeology before I go to any party. It keeps me full and my cravings are not nearly as bad!!

Drink lots of water- Keep yourself hydrated (especially if you plan to have a few drinks) and keep your stomach full. If you do choose to have a drink, try and go with something like vodka/water with a splash of lemon/lime. No reason to drink away empty calories!

Load your plate with veggies & fruits- Try and pick a smaller plate, that way you don't feel the need to fill the whole think up. Try to avoid fried foods, creamy dips & chips. Go for the leaner meats like baked chicken and fish.

Now for some clean eating appetizers for a great Superbowl weekend!!!

Clean Eating Sweet & Sour Meatballs

Meatball Ingredients:

3 pounds lean, ground turkey meat

2 tablespoons onion powder

2 tablespoons garlic powder

Glaze Ingredients: 

1 (9 ounce) jar apricot 100% fruit spread, no sugar added

1 tablespoon low sodium soy sauce

1 tablespoon honey

Directions:

Preheat oven to 350 degrees F.

Line 2 cookie sheets with parchment paper, or spray them with a light coat of olive oil using an oil sprayer.

In a large mixing bowl, combine the turkey, onion powder and garlic powder. Mix well.

Using your hands, roll small, walnut sized meatballs and place on a cookie sheet.

Bake for approximately 20-30 minutes, or until the meatballs are cooked through. A meat thermometer should read between 165-175 degrees F.

While they are in the oven, put all the glaze ingredients into a small pot and warm over low-medium heat. Stir constantly.

When the meatballs are done, put them into a large mixing bowl (please don’t burn yourself!) and pour the glaze over them. Mix gently to coat the meatballs.

Note: If you cannot find apricot fruit spread, pick any flavor you’d like, so long as it’s 100% fruit. It will still be really tasty.

Clean Eating Spinach Dip

Ingredients

1 (16 ounce) container low-fat cottage cheese

10 ounce container frozen spinach, thawed

8 ounce can water chestnuts, chopped fine

2 tablespoons onion powder

1 teaspoon dried parsley

2 teaspoons garlic powder

1/2 teaspoon salt

Directions:

Using a blender, blend the cottage cheese until it is smooth and creamy.

Put the cottage cheese in a large mixing bowl, and add all other ingredients. Stir well.

TexMex Dip

Ingredients:

1 (12 ounce) jar of your favorite salsa, no sugar added

1 (15 ounce) can black olives, chopped

1 (15 ounce) can non-fat, refried beans, no sugar added

3 avocados

Juice of 1 lime

2 large roma tomatoes, chopped

2 teaspoons garlic powder

2 teaspoons onion powder

1/2 cup chopped fresh cilantro, loosely packed

Directions:

Combine the beans and the salsa in a pot and warm while stirring constantly. Once they are warm and well combined, remove from heat and pour the beans into your serving dish.

Make your guacamole using the avocados, lime juice, garlic powder and onion powder. Add salt to taste. Layer the guacamole over the beans.

Top with olives and tomatoes next and finish with the fresh cilantro.

Serve with your favorite, clean corn chips or whole grain crackers.

We all tend to struggle in this area. But, that's why we create support groups...to get each other through the rough times. I hope you have a great Superbowl weekend, whether you watch the game or go to a different party! Feel free to share any other healthy recipes! I would love to hear from you!

Week 1 of Brazil Butt Lift

 I made it through the first week, YAY!! I finished the first 7 days this past Monday. After the first couple days I was very sore but I did not give up. I have been reading a lot of personal development books and listening to audio recording and I heard something last week that struck a cord with me. Someone simply said,

 "I don't start counting reps until it begins to burn, that's when it truly makes a difference"

Now, I'm sure I may have heard something like this before but for some reason this time was different. It finally all made sense. If you want to make a real change in yourself then you need to learn to not give up at the most critical point. That would just be the easy way out. So I didn't give up when I felt I had hit my breaking point! I often think of that saying when I feel like giving up and it gets me through.

I am thrilled with my week one results! The yellow resistance band the workout comes with is no joke! You use it wrapped around your feet and do different lunges & moves and then you use it wrapped around your thighs for the leg work on the floor. I could feel the burn after only a few reps, but its a great feeling that I am learning to love!

I also enjoyed the addition of using weights. This is the FIRST time I have every used weights! I can literally feel my muscles becoming stronger. Simple things like walking up the stairs or running after my son are becoming easier and its so exciting! Its incredible to do simple daily tasks and stop to myself and think "That's a little easier than I remember it being last time".

I have stuck with my clean eating meal plan and replaced shakeology with lunch everyday. My system is totally cleaned out, I can see my skin slowly clearing up, and I feel rested more than I ever have before. Its one of the most wonderful feelings to NOT be tired and instead run around with my son and still have energy when we are done playing. I feel on top of the world when I spend quality time with him!!! (Yes! that is shakeology he is drinking! He loves it!)

I lost a total of 8.6 pounds in the first seven days and CANNOT wait to see what else is to come!!
I'd love to have you join me in this journey! email me for more information or with any questions! I would love to hear from you!!!!
I cant wait to share my 14 day result pictures with you next Monday!!!

Do you really know how much sugar is in the fruit you eat??

I know I'm guilty of saying "Hey, its fruit- I can eat as much as I want". But remember, fruit is still sugar..and even though its natural sugar, it all adds up at the end of the day.

I used to think that I could eat all the fruit I wanted. When I would go grocery shopping I would just grab any fruits that looked appealing. It wasn't until I started to write down what I was eating on a daily basis that I realized I was eating way too much!! I'm talking 5-6 servings a day. So I took a closer look and realized I was only getting about 1 serving of veggies a day. So I adjusted. I wrote out a meal plan, counted how many fruits I really needed in the house for me and the family and replaced veggies where I used to eat fruit.

 Its recommended to eat 2-3 serving of fruit a day. Eating fruit earlier in the day also allows for you body to have more time to process it. I also learned that pairing fruit with protein is a great snack. The fruit has a whole bunch or water and fiber in it...that is what helps you feel full. The protein will slow down the digestion process and also help you to feel fuller longer. My all time FAVORITE snack is a medium apple with 1/4 cup of whole almonds. Believe it or not, I have never liked almond before. Turns out, I had only had coated almonds and never tried them just plain! It tastes so good and keeps me full until my next meal!!! I hope you gained some knowledge that you didn't know before! Comments or questions feel free to shoot me a quick email!!

Why drinking water will help you lose weight

Water, Water, & more Water....

Drinking water throughout the day can help you feel fuller!
Instead of drinking a calorie loaded coffee drink, or a milkshake, water will fill up your stomach and add 0 calories!!! Next time, grab a glass of water to pair with your meal instead of a pop or coffee. Who really needs all those extra empty calories anyway? Its easy sometimes to just grab-and-go, but think of how many calories you are drinking. Personally, I would much rather save those calories for a healthy snack later in the day.

Add some ice!
Studies have found that drinking cold water actually causes an increase in energy expenditure. This is because the body needs to warm itself since you just drank all that cold water.... This happens within 10 minutes after drinking.

Drink the correct amount!
We need to keep our bodies from becoming dehydrated. By the time you become thirsty, you are already on your way to becoming dehydrated. Plus when losing weight, our bodies require even more water. So, how much water should you be drinking???

A good rule of thumb is to take your body weight and divide by 2. Then take that number and divide by 8 to get how many glasses to drink per day. This is how much water you should be aiming to drink daily.

These are just a few tips for when it comes to drinking water and weight loss! Water is so important to include in your daily life. I love buying new water bottles (usually from the dollar store) so I am sure to have them whenever I need them. No excuse! Water is the best choice! Plus its FREE!!!!!

Are Sweet Potatoes Good for You???

Did you know that.....

Sweet potatoes are rich in vitamin C, E, B6, and Beta-Carotene? 
That they help keep your heart healthy and are good for your eyes?
They aid in weight loss and helps to lower blood pressure?

The sweet potato will keep all the benefits of its status of a "super food" in this recipe!! This is a perfect substitute for french fries. Sweet enough to satisfy that craving, yet you get all the benefits! 



Ingredients
4 medium sweet potatoes, peeled and cut into 1/4-inch slices (about 1 1/2 pounds)
1 tablespoon olive oil
1/4 teaspoon salt
1/4 teaspoon pepper
Vegetable cooking spray
1 tablespoon finely chopped fresh parsley
1 teaspoon grated orange rind (optional)
1 small garlic clove, minced

Preparation
Combine the first 4 ingredients in a large bowl; toss gently to coat. Arrange sweet potato slices in a single layer on a large baking sheet coated with cooking spray. Bake at 400° for 30 minutes or until tender, turning the potato slices after 15 minutes.

Combine parsley, orange rind, and garlic in a small bowl; stir well. Sprinkle parsley mixture over sweet potato slices.

Yield: 7 servings (serving size: 1/2 cup)

source-Cooking Light NOVEMBER 1995

Super Nutritious Green Smoothie

Super Nutritous Green Smoothie

Up until recently I was never one to make my own smoothies. I had no idea where to start, what to mix together or how much. Then one day I saw this recipe posted on facebook and thought I would give it a try. I'm so glad I did!!! So here it is....

2 cups kale
2 cups spinach
1 green apple
1cup frozen pineapple
8 oz water to blend

Chop up spinach, kale and apple. Mix all ingredients in blender and enjoy!!!!
It's very healthy and tastes so good! I have one at least 3 times a week. It makes a perfect and quick snack! Even my 1 year old son loves it!!! Hope you enjoy!!

Clean Eating Snack Ideas

As a mom of 2 things can get very busy! I'm always looking for quick healthy snacks for me and the kids! One of the problems I had was that the kids would always get hungry when we would be out in the car traveling from place to place or just running errands... It was so much easier just to stop at a fast food place. But.... Now I don't do that anymore!

I found a medium sized insulated bag that I fill with small containers of pre cut snacks. Watermelon, pears, oranges and yogurt is what I mostly pack in it. That has always been enough to hold over the kids and I until we get home to make a real meal!!!
So here are some ideas.....

Clean eating snacks

*1 cut apple with 1tbs of natural peanut butter
*1 cut apple and 14 raw unsaltes almonds
*1 cup baby carrots 1-2tbs hummus
*2 plain brown rice cakes with 1-2 tbs of natural peanut butter
*1 cup strawberries and a handful of raw unsalted cashews
*Shakeology
*2 cups celery with 1-2 tbs natural peanut butter
*1/2 cup cottage cheese with 1/2 cup blueberries
*1/2 cup Greek yogurt with 1/2 cup berries (drizzle of agave nectar to add sweetness)
*1/2 sliced Banana on top of whole wheat bread with 1tbs natural peanut butter-- my favorite!!!!

I hope this face you some good ideas for some quick healthy snacks! Feel free to comment with any other healthy suggestions!!!!

Ever Thought of Becoming A Beachbody Coach?

Ever thought "What is a Beachbody Coach all about?" I certainly have. I joined as a Beachbody coach back in Feb 2013 after joining a free challenge group and ending up losing 10 pounds that month!! At first, I'll be honest, I joined just for the 25% discount on Shakeology. I was involved in several more challenge groups where I basically just watched everyone else's success. I couldn't figure out why the same wasn't happening for me. So after 4 months ( I cant believe it took me that ling!) I sat down one night and took a look at what I was doing. I was working out whenever I felt like it and eating healthy only "most days" and most important I was not drinking Shakeology daily. Duh! No wonder I was not seeing results!

A day or so later I received a message from my coach. She asked how everything was going and I was honest and told her I was struggling and was way off track. She responded with something so simple... But it was exactly what I needed! She simply said "I really hope you get on track..I really think this will be great for you". That was my "Ah ha!" moment. I knew she believed in me which meant so much! Since then, I have been running small challenge groups (been actively involved in them), eating clean, working out, drinking Shakeology and doing it CONSISTENTLY!!! I'm down 22 pounds and have formed meaningful lasting relationships with others:-) I have more energy than I ever have. That's a big deal for be because I work night shift and have a 1 year old so I need to keep up with him!

My whole point for telling my story is to let you know that everyone struggles & everyone needs support. That's what Beachbody coaching is all about! Working with others and supporting one another to work towards your goals! If this sounds anything like you I would love to hear from you! We will work as a team to reach your goals! You won't be disappointed!!

Eat Clean Support Group

So I have been eating clean for a few months now. It has taken time and patience, along with they desire to really want to learn how to eat healthier. I can truly say this, I have noticed amazing changes in my food cravings, energy and weight loss! I would love to continue learning how to eat clean and share the knowledge I already have with you! It's always more fun with a group of people exited about the same thing.

I am going to start my Facebook support group on November 4th. If you are interested please message me on facebook or shoot me a quick Email! 

Lets learn together and grow together! Lets be an example for others to look up to! Our kids, neighbors, co-workers, spouses, parents... Everyone! We all deserve to be putting the best of the best into our bodies and feel the greatest we ever have!!!!

Lets do this!!

Do "Consistency" and "Diet" Belong in the Same Sentence??

Ok so first of all.... If you call what your doing a "diet", your most likely going to think of it that way.  "Diets" only tend to last for awhile, or end up being something you decide to do when you need to drop a few pounds for a wedding, date, vacation...etc....

What I have realized is that when you finally commit to learning about eating healthy, it has to become a lifestyle change to actually work. You kind of have to look at food and how you react to it in a totally different way. Food isn't here to make us happy. Although I know a lot of times we may use it as comfort:-) Food is here to fuel our body's and give us the energy to get up every day and go out and be the best we can!!

Nowadays, everything is for convince. People tend not to like spending large amounts of time on anything... The faster the better. I think we need to slow down for a minute and look at a few things that can help us improve our healthy eating habits!

1. Develop an eating plan for the week!

I started making meal plans a few weeks ago. Let me tell you, they save me so much time!! No searching through the cupboards, wondering what I'm going to eat and when. It's all layed out for you!  I include breakfast (within 1 hour of waking), snack, lunch, snack, dinner, snack. If you we're counting... That's 6 small meals a day! Eating every few hours sends a signal to your metabolism to speed up. The more often you eat, the more often your metabolism increases and burns fat!!

2.Keep it Interesting!

Look up new recipes... or ask around for them! Most people love to share a new discovery of a wonderful healthy recipe!! I have to admit, I kind of like eating the same thing day after day, I know what to expect that way. But, since I started trying 1 new recipe a week, I have broadened my horizon on what I eat! Variety is always good!!

3.Designate a cheat meal!

By doing this, it is already planned out, not spur of the moment. Include it in your weekly meal plan!   That way we know its coming and we can use it as motivation to eat well until our cheat meal. For me, it keeps me from going crazy. Sometimes you have to just slip up a bit and grab something that may not be that healthy. Ya know what!?  That's completely ok!!! The important thing is that you don't let a cheat meal turn into a cheat day, then cheat weekend, then before you know it, it will be a cheat week!! If you ever feel like you messed up on your healthy eating just brush yourself off! Get up! And keep moving forward! No one was ever successful at anything with set backs.

4. Surround yourself with like minded others

Support groups were one of the main reasons that I have been able to continue to eat healthy and lose weight. Ya know why? Chances are whatever you are feeling, someone else had that same feeling at one time to. They can tell you how they got through it. We keep each other motivated about life in general and hold each other accountable. We share recipes and tips! When we set goals... We all work together to help all of us reach them! It's truly amazing!  If this sounds like something you would be interested in I would love to work with you!! You can contact me and I would absolutely love to talk to you about how we can reach your goals!!!

5. CONSISTENCY

You need to be consistent if you want to see any type of results. You wouldn't just go to work 2 out of 5 days a week and expect to get paid for 5 days would you? You get out if this what you put in. Yes, it can be difficult and I promise you will have bad days. But that is why we have support groups. You aren't alone in this. We are all working towards the same goal... Being healthy!!!

What is this whole "Clean Eating" thing??

So when I started paying attention to what I was eating, I decided to follow "clean eating". I didn't know what the heck that was. But I knew I could learn. So I researched it. It turned out to be very simple in fact. "Clean eating" is mostly about eating "real" foods. Ya know.. Things without artificial flavoring, artificial coloring and sugar substitutes. The less the ingredient list the better!


 Seemed easy enough! But I very quickly learned that changing the way I ate would be a process. I wasn't one of those people out there that could just turn my diet completely around all at one time. So I did it slowly and learned a few things along the way...

 1. Try switching one food out each week ( I started by switching to whole grain pasta, quinoa, and barley instead of white pasta and white rice) This way you get used to eating healthier and its not as much of a shock.

 2. You may not like everything you try, but don't get discouraged! Play around with new recipes. (I found very quickly that I was not a fan of quinoa... But I finally found a stir fry recipe that I loved!) Trying several new recipes a week was too overwhelming for me. Plus I didn't have all the ingredients in the cupboards. So I decided to try 1 new recipe a week.

 3.Always stock up on fresh or frozen fruits and veggies! There are so many different fruits and veggies out there! Not until I took the time to look did I realize what I was missing out on. Things as simple as blackberries, watermelon and pineapple were things I overlooked before while shopping because my cart was filled with other unhealthy food

 4.Lastly I learned to shop on the perimeters of the grocery store. Did you ever notice that most fresh foods are on the outskirts??


I didn't! Now, not all the food you will need is on the outskirts but alot of it is:-

I hope you learned something from this! I'm still continuing to learn every day and will continue to share with you on my journey!!!