5 Simple Steps to Be Healthier this Week

Eat at home more than “out”

Cooking your own food has great advantages. First, you actually KNOW what you put into the dish. You have complete control of the ingredients from beginning to end. There are no hidden calories or unknown sodium content. You can also choose a healthier cooking method! Instead of frying your meat you can grill it. The added vitamin D soak while in the sun is just a bonus!

Plan a menu using whole foods

This fits in with the first step. Choose whole foods, meaning the ones that actually look like a food and hasn’t been processed and packaged in a box. There is always some controversy and discussion about organic verses “traditional” farming. I’m not even getting that far here, just choosing a whole food instead of processed yuck/yum is a step in the right direction.

Ditch the Pop

This video was the catalyst to getting rid of my diet Dr. Pepper habit. It took some time, but I can tell you the advantages of leaving pop behind all add up to feeling and being healthier! Shakeology was what helped me do it. I’ve seen people drop an immense amount of weight just by giving this sugary beverage up.

Move Your Body More

Even if you exercise regularly you can do this simple step. Take the stairs when you have a choice, park further away from the entrance to work or the store, or add an additional day of exercise. If you are a busy parent, play with your kids. Have a spontaneous dance party or play tag and you be “it.” The kids will love it and you’ll increase your heart rate in a fun way!

Eat Breakfast!

Ever wonder why we call our first meal breakfast? It actually means “break” the “fast.” Your body hasn’t eaten in a long time and it’s sleepy. Breaking the fast jump starts your body’s system, introducing vital nutrients and FUEL into your metabolism. It actually tells your body it’s time to get to work. If that isn’t enough to convince you research has consistently shown that people who are successful at losing weight and keeping it off, eat breakfast regularly. Chalene Johnson, in her book PUSH, says “Eighty percent of those who have been able to maintain a weight loss of at least 30 pounds for at least a year report that they always eat breakfast.”

 

 

Core de Force Results

My Total Results: 60 days of Core de Force and the 3 Day Refresh

 BeforeAfter
Hips36"34"
Waist34"30.5"
Right Arm11.25"12"
Left Arm11"11.5"

 

The picture above is 30 days. The left side picture was taken after the 3 Day Refresh and is at 125 pounds. The picture on the right side is me 35 days later, but also at 125 pounds! See, the scale doesn’t always tell the whole story.

I would love to help you have your own transformation! Our challenge group will provide recipes, tips, how to set yourself up for meal prep success, accountability, motivation, and daily support. We all do better when we have people cheering us on, let me be your personal cheerleader!

Let’s do this together!

Sign up for the 30 Day Accountability Group

Crock Pot Carnitas

If you are interested in more meal prep help, you might want to consider joining our 2 Week Clean Eats group!

 

3 Day Refresh: Recap and My Results

 

Day 2 Recap of the 3 Day Refresh

3 Day Refresh Day 1 Recap

Happy New Year!

 

Thank you for joining us this year! I am beginning to get excited about what this new year will hold for us. 2016 had some really difficult and fabulous times but I am ready to start something new. So, what can you expect this month?

This week I am personally going to complete the 3 Day Refresh since I am feeling the need to get back to the nutritional basics. I will be posting follow up videos to give you a little review of how I feel and what the Refresh does.

Starting January 9th and ending February 5th I will be hosting TWO different support groups so there is something for everybody.

The Beachbody Health Bet has three qualifications to make you eligible to win your share of a $2 Million prize pot.

  1. Participate in a Challenge Group through the Challenge Tracker App
  2. Drink and log (with added photo) a minimum of 5 Shakeology meals per each qualification week
  3. Complete and log a minimum of 3 workouts per each qualification week (does NOT have to be a Beachbody program to qualify).

New Year=New Habits also has three guidelines to follow and they are…

  1. Participate in a Challenge Group through the Challenge Tracker App
  2. Complete and log a minimum of 3 workouts per week
  3. Post your daily food log with a minimum of 3 meal photos per week

You can sign up for your choice of group! Hurry because the deadline is January 5th!

The Becoming IntentionallyFit weekly newsletter will be doing a 10 week series called The Habits of the IntentionallyFit. Subscribe today, by scrolling to the bottom of this page, because the first in the series comes out Monday January 9th, 2017.

I would love to hear from you and learn what kind of things would be helpful for you on your health and fitness journey this year. Message me and let me know what kind of posts you would like to see!

Core de Force Meal Plan review

 

I am truly loving this program! It is challenging, but I feel so confident after finishing the workout for the day! I’ll start posting reviews for each workout soon. Thanks for joining us!

Staying On Plan While Eating Out

At first look this may seem like an oxymoron, but I’ve learned that it is possible to eat pretty close to your plan while in a restaurant. I will be honest, I look to eat at about 85-90% “clean” or on plan while out. Eating 100% clean, while not impossible, would probably take a little more effort.

Salads

Really look at what is in the salads, sometimes your better choice is actually a burger compared to all the junk they throw on salads. Try to have mostly a dark green leafy base with assorted raw veggies. Get the dressing on the side and only use about a tablespoon or less. Skip the cheese and croutons. Make sure it has a good protein like grilled chicken (not fried chicken tenders).

Protein

Stay away from anything fried. Ask if they marinate the meat with anything and choose something that is grilled, baked, or broiled without a breading or coating. Ask if they will make the protein according to your plan, most restaurants will do this for you!

Sides

Okay, here is where we typically get in trouble. Normally a dinner comes with a couple of sides and those are typically a simple carb like bread rolls, mashed potatoes, or rice pilaf. If you can’t stay away from these entirely only eat a small portion. The 21 Day Fix plan measures one serving of this kind in about half a cup. Look for steamed or grilled veggies and stay away from the butter. Again, ask to substitute for what you can have on your plan. YOU get to choose what goes in your mouth.

Drinks

Just choose water. It’s simple, healthy, and free! Great for your health and your budget! Woo hoo!

Desserts

All those desserts look fantastic in the display case! Some are just so hard to turn down! Why don’t you get one dessert for the group and split it up? That way you can have that taste but not over indulge.

Portions

Anyone that looks at a typical restaurant meal in America can tell you we think bigger is better. There is some truth to this, but maybe we can do this an even better way. Instead of eating all of the meal that comes to you, ask for to go box up front. Portion out what a meal on your plan looks like, then put the rest in the box to take home for a different meal. Two for one deal for the win!

 

Core de Force: MMA Speed

 

Doing a little testing of the new Core de Force program today. I tried MMA Speed. I really like it, the instruction is clear and the moves are complex but not complicated. There is even a learning version of the workout you can do first.

Next week we have a challenge group that is going to go through Core de Force through December. If you are interested in joining us, sign up today!