Nutrition
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Dieting Vs. Sustainability
❌Dieting vs sustainability…❌ A lot of our society is under the impression that in order to achieve our health and fitness goals we need to restrict, remove, and replace good nutrition with minimal nutrition, with cutting calories/carbs, or worse: weight loss products. It couldn’t be further from the truth. I used to assume 1200 calories and limiting carbs was the way to go. I struggled to lose the body fat I had, build any muscle, and lacked energy. Cue the energy drinks. Our bodies thrive on varieties of nutrients. Wholesome carb sources for energy, muscle growth and repair. Protein for muscle growth and cellular growth and repair. Healthy fats for…
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Meal Planning : 101
7 Simple Tips For Meal Planning Success It starts right here… Curious, who finds it a challenge to pin down nutrition? Meal planning? Creating a system that works? It has definitely taken a LOT of practice and trial and error over the years. But I’ve found a few things that make it easier for us so I thought I’d share them below. Simple things that we’ve implemented to build a healthy lifestyle for our family! 1. Set aside time. I plan about 30 minutes on Sunday to search recipes, write and type out my plan for the week. It takes me about 45 minutes to grocery shop. I spend about…
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Transform Your Mind, Transform Your Life: Transform 20
Y’all!! HUGE Announcement!!! Bigger than huge! What’s been an incredible 2018- is about to get even better! We’ve had an amazing season of success and growth within our team, and we get some sweet PERKS that I get to share with you! I get to lead an super EXCLUSIVE VIP test group for the newest program launching TOMORROW alongside THIS GUY! Mr. Hip Hop Abs, the guru behind Insanity, and the reason why I got into group fitness! I am SO PUMPED! Here’s What I Know About the Program… ✅ The workouts are 20- TWENTY- minutes! Everyone has time for 20 minutes. ✅ Everything you need is included! ✅ 6 workouts/week. All brand…
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Chocolate Pumpkin Protein Muffins- Kid Favorite!
It’s a good feeling as a mother when you find a recipe that your kiddos love. Especially if it’s healthier and packs in some secret fruit and veggie power. When they ask, “Mom, can you make those chocolate muffins?” and they think they’re getting a treat, it makes this momma smile! I packed these muffins with pumpkin, banana, some cocoa powder, egg, oat, and some kid-friendly protein powder too for an extra boost. We hope you love them too! Leave a comment below letting me know what you think! Yield: 24 Mini Muffins Ingredients: 1 large banana, mashed 1 cup pumpkin pureé 2 c quick cook oats 2 scoops kid…
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Make the Shift- 3 Week Holiday Survival Test Group
Every so often a new fitness program comes out that has the ability to impact so many people’s lives on varying levels. Improved consistency with workouts. Feeling and looking stronger. Achieving weight loss goals. A mental shift, one that with each workout teaches you that you are capable and stronger than you were the day before. As a lifestyle coach, I am beyond excited to share with you that this is one of those programs. 3 weeks of workouts. The motivation from a trainer that will rock your world. Simplified nutrition. Coupled with pre-holiday game changing results. It honestly couldn’t come at a better time. Click this link to check…
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Autumn Squash Chili
Autumn is my favorite season for cooking. The smells, the flavors, the ingredients. I could spend hours in the kitchen. But I’m also a mom of three crazy, busy kids and truthfully, I don’t have time for that. So I drag out my crockpot at least once a week for some easy, delicious meals. Like this autumn squash chili. This one is a new favorite. Hands down, perfect for fall. Perfect for when the weather starts to change and we begin to miss summer a little but then a bite of a delicious seasonal stew or chili reminds us we’re right where we need to be. A few hidden…
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Summer Sweet Corn Chowder
Harvest is near. Driving home every day we’re surrounded by cornfields and bean fields. I can see them starting to change. Corn stalks turning brown. Bean leaves yellowing after a summer of repeated rain and midwestern sun beating down. And my heart leaps a little bit because it means my favorite season is approaching. One of my favorite things about fall is food. Okay, I lied. I like food in every season. But I LOVE fall food. Crockpots. Instapots. Chili simmering on the stove. Football season food. The smells of cinnamon and nutmeg and pumpkin pie spice. I’m drooling just typing this. With summer is drawing to a close,…
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Portobello Mushroom Pizzas
Because every meal prep Monday should include a delicious lunch option. And these portobello mushroom pizzas did it. Delicious. Flavorful. Healthy. Clean. After a weekend of tacos, margaritas, cocktails, brunch, ice cream, and everything in between, it was necessary to get back on track today. I made a quick run through the grocery store today and found these yummy portobello caps that were begging to be transformed. So I did. Ingredients: Portobello Caps (large) Marinara Sauce Diced Chicken Breast Italian Shredded Cheese Cherry Tomatoes Fresh Basil Directions: Clean mushroom caps. Fill each cap with 2-3 tbsp marinara. Add diced chicken. Top with 2tbsp shredded cheese. Add sliced tomato and fresh…
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LIIFT. HIIT. REST. REPEAT. Balance has arrived.
30 Minutes a Day. Four Days each Week. Eight Weeks of Results. Lift. HIIT. Rest. Repeat. Balance is here. There’s a reason HIIT training is becoming more of a household name. There’s a reason trainers all over are recommending adding in HIIT training to your fitness routine. Because it works. Because it’s designed to ramp up caloric burn, burn fat, and help us shred the excess pounds while sculpting lean muscle. HIIT training is where it’s at, and the newest launch from Beachbody and Super Trainer Joel Freeman is about to bring some serious results to a lot of people in half the time. What IS this new LIIFT…
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Change Your Mindset Change Your Life: Breaking Up With The Diet The 2B Mindset Way
The Ongoing Struggle Dieting is something that I grew up with my entire life. It was everywhere. In my home, I watched my mother purchase various diet programs and use multiple solutions with minimal success. As a child of the 80’s we were all too familiar with Thigh-master infomercials. We watched grocery store shelves be stocked with Slim-Fast shakes. We were taught about low carb and artificial sweeteners, diet pills, waist trainers and diet drinks, bars and supplements. When have we been taught to change our mindset? To shift the way we think about nutrition from a negative to a positive. There is a reason so many diets fail. Diets…
