Women's Healthy Meal Plan

Monday, April 30, 2012

ab-pple haha love this!
Abs are made in the kitchen!

Meal plans are what I am asked about the most! So here is another great option for you to follow =)

I eat every two and a half to three hours. My typical day goes
something like this:

7:30 - Egg whites and oatmeal

10:00 - Protein shake with chopped apple

12:30 - Chicken breast with half a sweet potato and asparagus

15:00 - Protein shake

18:00 - Bison steak, brown rice and broccoli

21:00 - Egg whites and a tbsp of natural peanut butter

Chicken & Sweet potatoes 
“You are now at a crossroads. This is your opportunity to make the most important decision you will ever make. Forget your past. Who are you now? Who have you decided you really are now? Don't think about who you have been. Who are you now? Who have you decided to become? Make this decision consciously. Make it carefully. Make it powerfully.”
I. work. Out

Why do the Beachbody Ultimate Reset?

Have you ever thought about hitting the reset button on your body? 

Most of us think about our physical appearance & exercising to mold our appearance, but how often do we think about our internals and getting that in shape? Well Beachbody’s Ultimate Reset launched April 12th to help you ‘reset’ your system.

I knowwww I need this! I've been experiencing some pretty crazy fatigue in the middle of the day. I personally am going to be starting the Ultimate Reset on May 9th! Email me if you'd like to join my private support group!

Beachbody is known for P90X, Insanity, TurboFire and other great workout programs. They also have a line of great supplements and nutritionals led by their fantastic nutrition drink Shakeology. Now they are launching the Ultimate Reset to help you get your body reset for peak performance.

Why Reset?

Our bodies are very durable but think of all the harmful exposure we endure over time – pollution, pesticides, preservatives, chemicals and toxins that make up our world. These disrupt the normal function of our organs and bodily systems which weaken our immunity, hinders metabolic activity, and creates imbalances that can lead to health problems.

Benefits of a Reset -
Stronger Immune System
Increased energy and endurance
Better digestion, metabolism and weight loss
A more positive mood and mental clarity


The Program –

Phase 1 – In the 1st week you will Reclaim your body’s chemistry with four of the six supplied supplements. These will optimize you bodies system and reduce cravings and dependencies. This is were you start to realize how dependent your body has become on caffeine and sugar.

Phase 2 – In week 2 you start to Release the effects of poor habits built up over time. You will modify your diet so your digestive system will operate without strain. Issues of bloating or indigestion will be significantly reduced as the gastrointestinal tract is cleansed.

Phase 3 – Finally in week 3 you will Restore your system to it’s maximum health and experience positive shifts in mood and energy. You will be eating highly nutritional food that will be readily absorbed into your newly scrubbed digestive tract with pre and probiotics. At this point your body will be ready for ongoing nutrition and ready to perform at peak performance.

What The Ultimate Reset is not –
No Starvation Diets – You will eat 3 healthy meals a day!
No Harsh Laxatives
No being tied to a Bathroom

It will not punish your body but instead feed it the nutrients you’ve been craving!

Ultimate Reset Kit Includes –
Six Supplements – Detox, Alkalinize, Oxygenize, Mineralize, Optimize and Revitalize
Participant Guidebook – 3 week eating plan with recipes, cooking tips, shopping list and more
Two DVDs – How to Reset explaining how to get started and Cooking Class showing you how to prepare healthy reset recipes
Extensive Support – From Team Beachbody coaches to on-line to other tam members
Reset Bracelet – A symbol of your dedication
Supplement Travel Pouch – Never leave home without your supplements

Chalean Extreme Results & Review

Sunday, April 29, 2012

Chalean Extreme is one of my new favorite workouts- Chalene Johnson has a way of motivating you to push past the limits you THINK you have...the result....you become leaner & stronger than you ever have been.

What I thought was most interesting about it...I already did P90X and had LIFE CHANGING results from it. BUT! I never lifted more than 10 lbs. I know that heavy weights dont make you bulky but I guess I just thought I could never do more than 10 lbs. Chalene challenges you to test those limits and SEE if you can do more instead of assuming that you cant! Plus she is totally spunky and hilarious- her energy is infectious 
It's not ALL about me though...right? So I thought I would share SOMEONE ELSE'S review of the workout! Kelly Wager just finished Chalean Extreme so here are her results!  
I graduated from ChaLEAN Extreme today!

*drum roll please* Just kidding!! But I have to say I'm pretty excited with my final results in 3 months of working out and eating to FUEL my body, not to 'feed' it. (Big difference there, people, trust me!!) lol I have lost 22 pounds and 20 inches, as well as dropping a size or two in everything I wear!! WOOHOO!! A really great reason to go shopping, right?? :)

But what really has me on fire is what I have GAINED!!! I am *strong*!! I have no doubt that I can do anything I want to do. One arm plank with the other arm doing a row with a 15# dumbbell? BRING IT! (x 12 each side!!) Squats with a 30# dumbbell in each hand! Got that too!! I'm ready for 35's! :) Football drills - I LOVE them!!! And I never thought I could become a runner, but I'm doing my first 5k in just 2 weeks. (heaven help me!!) lol

If you can learn anything from all my (repetitive) posts about exercise, nutrition, fitness, healthy eating, motivational posts - I just want *YOU* to know that *YOU* can do it. Whatever you commit to, whatever you set your mind to ~ DON'T doubt yourself. I didn't go into this alone. God has blessed me with a phenomenal group of friends and fellow coaches to keep me accountable and motivated and inspired. My family has cheered me on and become motivated themselves!! And when I didn't have the strength to keep going, God was right there with me, reminding me I wasn't alone in this!

Don't worry, this journey isn't over yet.... I have MANY more goals ahead of me, and a lot more to accomplish in the coming weeks and months, starting with Monday's TurboFire kick off!!!

I could not have done this without the encouragement and support from my Bombshell Dynasty team, and my wonderful coach, Lynda Suttles! Whenever I'm in a funk, this is the place I come to, and I always find motivation to keep pushing play!! So thank you!!! :) I'm looking forward to TurboFire starting on Monday!! Can't wait to see what this newest adventure brings!!! ♥

Strawberry Macadamia Nut Protein Shake

Saturday, April 28, 2012

If you guys are anything like me- you need some tasty healthy options to keep you on track! This is so delicious I cant even stand it! lol 

1/2 cup water
1 tbsp macadamia nut oil
2 tbsp plain non-fat yogurt
1/4 strawberries
1 scoop Strawberries & Cream (or Delicious Vanilla) Gaspari Nutrition IntraPro
Ice cubes as needed

1. Mix water, macadamia nut oil and non-fat yogurt in blender.
2. Slowly add strawberries, protein powder and ice cubes.
3. Blend, then serve.

Butt Workout

Friday, April 27, 2012

I love love love BBL so much that I feel like it's my DUTY to share it with ALL women! I'm not kidding- if you have saddle bags, big thighs, muffin top, a saggy butt, NO butt....you need to check this out
If you're sitting there still feeling a little lost, that's what I'm here for =) Sign up for a free membership on my team and I'll help you figure out what works best for YOU =) 

My Before pics  (ugh) they were soooooo bad.
Sitting all day = Cellulite!!! 
Here are two  of my Before pics- I could literally just diiieeee lol

Meal Idea- Salad

Wednesday, April 25, 2012

I'm ready to devour this! Things always taste a gazillion times better when you can enjoy them outside :) 

bed of spring mix covered with tomatoes, avocado, carrots, almonds. 

Are you a salad lover? Or could you live the rest of your life without another one? Lol

French toast eggs

Ok we all have a favorite breakfast food that makes our mouthed water at the mere THOUGHT of it. Ill do just about anything to get my hands on some French toast!! But!! It's not something I want to eat all of the time but I can't stop at 2 slices. I always "accidentally" make too much egg batter or whatever they call it. 
Sooooo I'm cutting put the middle man! Just French toast eggs :) 

4 egg whites 
1 egg 
1 tsp cinnamon 
 1 tsp vanilla extract 

Mix everything together, then pour into a pan. either scramble or make it into a "pancake" (cook one side in full then flip it over and cook other side) until fully cooked. 

If you'd like, you can add sweetener or zero calories maple syrup 

Nutrition Facts: 153 calories, 21 g protein, 2 g carbs, 5 g fat

My girl Jillian made these already!! Check it out!
French Toast Eggs, Whole grain Oats, strawberries & bacon!

I'm Back!!!

Monday, April 23, 2012

Oh m Gee! Im finally "back" online!! I'll officially have internet access again on Wednesday! 
I just wanted to let you all know that, yes I am still alive! lol

Just got out to Santa Monica last Wednesday and I'm getting settled! It's absolutely gorgeous out here!!! 

About to start my ultimate reset next week! So get ready! Im going to be posting my entire 21 day experience!

Ill also be posting tons of meal ideas!! Try Salmon and steamed broccoli & zuchinni!

Beachbody Ultimate Reset

Monday, April 16, 2012

Beachbody Ultimate Reset

What is the Beachbody Ultimate Reset?

The Beachbody Ultimate Reset™ is a comprehensive, no-starvation inner body tune-up that offers much more than the typical cleanse and detox programs on the market. The Ultimate Reset not only helps you eliminate toxins and waste gently and naturally, but it also maximizes your cellular energy production, helping your body process food more efficiently and your systems run more smoothly.*
The Beachbody Ultimate Reset is a complete three-phase 21-day mind and body program that provides everything you need to:
• Reclaim your body’s natural balance.*
• Release the harmful materials you may be storing within you.*
• Restore your system to its maximum health.*

Why Reset?

Our environment has become more and more toxic. Our bodies absorb pollution and harmful chemicals all our lives, along with the air we breathe, the food we eat, and the water we drink. These toxins can get stored in our bodies, clogging our cells and slowing down their natural functions. According to the Centers for Disease Control, the average American has
approximately 219 toxic chemicals stored in his body, primarily in fat cells. This toxic overload can help lead to premature aging, obesity, diabetes, heart disease, and cancer. In fact, the American Cancer Society states that 75 to 80 percent of cancer deaths are linked to environmental factors like toxins. It’s not enough just to work out and eat right. At Beachbody®, we realized we had to take a break from the everyday and find a way to get those toxins out of our bodies. Along with getting in shape on the outside, we had to start getting healthy on the inside.* We decided it was time for a Reset.

 What are the benefits of the Beachbody Ultimate Reset?
The Beachbody Ultimate Reset is a breakthrough program that will help you reset your body so you can feel, look, and be healthier.* In just 21 days, the Beachbody Ultimate Reset helps your body get rid of toxins you’ve been taking in for decades.* You’ll replace the processed foods you’ve been eating with healthy foods. You’ll eat cleanly—possibly for the first time
in your life—and take supplements designed to help your body remove toxins from your cells and organs. After 21 days, you’ll truly feel reset, renewed, and restored—you’ll feel healthy, maybe for the first time since you can remember.
The Ultimate Reset can help you gently restore your body to its original “factory settings,” by safely and naturally helping you to:
  • Flush your organs of toxins*
  • Improve your digestion*
  • Increase energy*
  • Have a more positive mood and better focus*
  • Lose weight (and improve your BMI)*
  • Lower your cholesterol*
  • Eliminate dependencies on sugar and caffeine*
  • Improve your overall health*

How does the Ultimate Reset work?

The Ultimate Reset is a 21-day program, but it’s helpful to think of it in
three distinct phases, each 1 week long:
• Phase OneRECLAIM your body, accessing its inner chemistry and preparing for change.*
• Phase TwoRELEASE the toxic compounds that are stored within your tissues.*
• Phase Three: RESTORE your metabolism to maximum efficiency.*
After just 21 days, you should feel dramatically better physically, mentally, and emotionally. Will it be challenging? Sometimes. But just as Beachbody® workouts aren’t the easiest fitness programs you can do, the Ultimate Reset may also require some extra effort. In return, it can deliver extraordinary results. And keep in mind that no matter how challenging you may find it,  you’ll have your Coach and the entire Team Beachbody®community in your corner to help you through.
Once you complete your 21-day program, you’ll have a “transitioning” period, during which you’ll be guided into life after the Ultimate Reset. You’ll get advice on food and exercise, along with helpful tips on how to maintain—and continue to build on—the great work you’ve accomplished.


Meal Plans

I love having health conscious friends!! It means we can swap ideas!

Here are two meal plans from my friends Melanie and Angela. They both have awesome blogs you can check out!

No regrets.

5 Steps to a Healthy Routine

Wednesday, April 11, 2012

“Cold Turkey” is the only way to cut your bad eating habits! Like ripping off a band-aid! Easter and the holidays are over and so your “bad eating”  

If you are just getting back into working out, you don't want to do TOO much TOO quickly... but you want to do enough that your body benefits from the workout. You want to keep coming back!! lol so don't kill yourself! 

5 Steps to get Back into your healthy routine

1. Throw in the trash ALL the left over chocolates,sweets !! Don’t cry!! ;P

2. Eat properly at all meals. It is best to eat small meals that are high in protein. If you are hungry between meals, you can have a Shakeology

3. If you are just getting back into workout out, start with a light over all workout the first week. You can add in some light cardio and then start your workout program.
4. Revisit your goals and your "Why"  This is what is going to help you stay motivated during the tough times!


Carrie Underwood Leg workout

Tuesday, April 10, 2012


Chalean Extreme and Meal Plan

I am soooo happy to be an 80s baby. But I can never express my 80s flare in real life so i have to save it for my workout seshs. 

Undeniable wins from the 80s
  • the side pony
  • platinum blonde hair 
  • 3/4 sleeves
  • crop tops
  • off the shoulder shirts *** personal fav!
  • leggings
  • the workout gear!
  • scrunch socks and leg warmers
  • slap bracelets
  • jellies!! which are totally back!
  • cabbage patch kids
  • Annnddd the word "tubular!"
Rocking it 80s style! 

I lift like a girl! Heavy =)

Biceps don't grow on trees!
So in love with this workout! Tonight I did Chalean Extreme Push Circuit 1 and I have an inkling that I am going to feel those 30 lb squats tomorrow! Lift heavy = reshape your body!

I'm not strong for a girl... I'M JUST STRONG!!!

So thats the workout...now onto the meal plan for tomorrow!

Wake up!

Post workout

Veggie Omlet
Bell Peppers
3 eggs + 1/2 egg whites
1 tbsp guacamole

1/4 c cashews + walnuts

1 c spinach
1 hard boiled egg
3 oz chicken
1 slice turkey bacon
1 tbsp olives
1/4 avocado
1 tbsp olive oil & balsamic vinegar
lemon slices

1 scoop whey protein
1 cup baby carrots
1/2 cup hummus

5 oz chicken
2 c steamed green beans
mixed greens salad
1 tbsp olive oil & balsamic vinegar

5 egg whites 
Hot sauce

Spinach and Egg Breakfast Sandwich

Monday, April 9, 2012

I am always drawn to things that will make my life a little bit easier and I think I found the mother of all easy/delicious breakfast options! Prep on Sunday or before you start your week and you have something nutritious to grab for almost 2 whole weeks!
This WONDERFUL recipe came from http://www.macheesmo.com/ 

Spinach and Egg Breakfast Sandwiches

Yield: 12 sandwiches
Prep Time: 15 minutes
Total Time: 45 minutes


12 eggs, scrambled
2 cups baby spinach
2 tablespoons butter
6-8 ounces cheese, grated
12 whole wheat English muffins
Helpful Equipment:
Muffin tins


Cooking the Eggs

Scramble the eggs before cooking them which makes sure that they cook evenly.
I like to add a few tablespoons of water to my 12 eggs and then I just lightly scramble them with a fork.
New technique!
A number of commenters said that the eggs were sticking in their muffin tins when they made these.
There’s only one way to avoid this consistently: butter. If you use nonstick spray or whatever, don’t come yelling at me if it doesn’t work. I use butter and it works like a charm.
You just need a light layer of it coating the whole muffin tin.
Butter is better.
While you can just do the eggs, I’ve started adding in things to my eggs while they cook.
I generally don’t eat a lot of meat in the mornings, but you could definitely add some crumbled sausage or ham to the tins. I went with spinach though on this occasion.
Almost anything that you could put in an omelet would work here.
Just a few leaves.
Then just evenly divide the eggs in the tins. Obviously it should be about an egg per tin and the tins will be about 3/4 full.
Evenly divided...

Baking the Eggs

Bake these guys at 350 degrees for about 20-22 minutes and they should be perfectly cooked. Be sure to check them to make sure the very centers are cooked through. If they aren’t, then cook them for a few extra minutes.
Once they cool for a few minutes, the egg cups should easily slide out of the tins.

Making/storing the Sandwiches

There are basically three ways to deal with storing these bad boys.

Eat them immediately

You just made some delicious sandwiches so plan on eating one or two of them right away. I like to toast my muffin and then add some cheese to it. Then I just toss on one of the egg cups and press it down a bit so the egg squashes out to the edges of the muffin.
Then I bake it for a few minutes to melt the cheese and eat it. Delicious!
Whole wheat muffins.

Make the Sandwiches – Freeze the Sandwiches

This is my preferred method of storing the sandwiches. I just cut a muffin in half, add some cheese to it, and toss on the egg cup.
Then I wrap the whole thing in foil and store all the individually wrapped sandwiches in a large freezer-safe bag.
Once they are frozen they keep fine for months.
Making and wrapping.

Freeze Just the Eggs

A number of commenters mentioned that this is their preferred way to store these and it works great.
Basically, once you pop all the egg cups out, let them cool briefly and then wrap each egg cup in plastic wrap (or foil) and store the individually wrapped eggs in a freezer safe bag.
This method cuts down on the freezer space you’ll need and some people think that the egg by itself reheats better than the whole sandwich.

Reheating the Sandwiches

If you just froze the eggs, reheating is very easy. Just unwrap the egg and microwave it on high for about 90-120 seconds. Then toast the muffin and add some cheese if you want.
Sandwich done!
If you froze the whole sandwiches, which is my preferred method, you can also unwrap them and heat them in the microwave.
The best way to reheat them though is in the oven. Just toss the frozen sandwich (still wrapped in foil) in the oven at 350 degrees for 30 minutes and the finished sandwich will be as good as on day one.

30 minutes? You’re crazy!

About 20% of the hundreds of comments on the original post say that my reheating method doesn’t make sense. After all, it takes 30 minutes for the sandwich to cook!
Here’s the thing though… when it comes to prep time in the morning, there is no active time needed for the oven method. You don’t need to stand over your oven while the sandwich reheats.
The idea is that you wake up, toss the sandwich in the oven, take a shower, get ready to go, and then as you are leaving… BAM… your sandwich is done.
I don’t know anyone who gets out of the door faster than 30 minutes after waking up so you just let the sandwich cook while you are doing other stuff.
It works like a charm and you’re left with a really delicious breakfast any day of the week.
Pretty hard to beat!
I still make these sandwiches pretty regularly and they are a great way to start the day.

Tips for dry cracked feet

Friday, April 6, 2012

Ok so this is a little random and deviates from what I typically post about BUT I think you all know my love of footwear and let's be honest...you can have a sexy pair of shoes....that are ruined by your dirty black feet.

We've all been there! You're torn between showing off your hot kicks...and hiding your dried out dirty feet hahah ohhhh summer!

Because of the footwear we use, it is very easy to get cracked heels or a dirty, black layer of skin on their feet.
Here's an easy suggestion to treat these conditions, but first a word of caution: If you have diabetes, you need to be extra careful when it comes to the health of your feet. Consult your doctor for any treatment you want to try. If you do not pay attention to your foot health you run the risk of life and limb.

Treating cracked heels and blackened feet

An easy six-step solution:
  • Put shaving cream on your feet.
  • In a bucket or sink, combine equal parts warm water and Listerine.
  • Soak a small hand towel in the solution of water and Listerine.
  • While the shaving cream is still on your feet wrap the wet hand towel around your feet and let it sit for 30 minutes.
  • After 30 minutes, use the towel to rub your feet. Some of the calloused and discolored skin will rub off.
  • Apply a healthy amount of lotion to your feet.
  • After your foot bath, is it a good idea to spend at least 5 minutes drying your feet. You want to make sure you do not put your socks and shoes on with your feet still wet or damp (this can cause bacteria growth and infection). Use a towel to pat your feet dry and be sure to get in between the toes.
Also, give your feet a break from sandals (don't wear them every day) and apply lotion to your heels nightly to reduce cracking.

You can only use this method once a week or your feet will become very sore. Remember, this technique literally takes off a layer of skin.

In general, please pay attention to your feet. It is very easy to get a foot infection due to the fact that they get little air, they sweat, and they are in limited space in a shoe to move.

Beachbody Contest!

Thursday, April 5, 2012

Make sure you enter the beachbody contest!!!
Today you can WIN a free copy of Turbo Fire!!!
What shoes do you wear when you work out? Share a photo of your kicks today to win a copy of TurboFire!

IMPORTANT: Be sure to share your photo on this Message Board between 12:01AM PT and 11:59PM PT on Thursday, April 5, 2012

Need a free account to be able to post? Sign up here and be on my team!

Easter Breakfast Recipe Baked Oatmeal with Strawberries, Banana and Chocolate

Oh my goodness! This recipe is unbelievable! Check out other amazing recipes at inspiredtaste.net
Author: Adam and Joanne Gallagher
Prep time: 10 mins
Cook time: 35 mins
Total time: 45 mins
Serves: 6
Adapted from the lovely cookbook, Super Natural Every Day, written by Heidi Swanson, this is perfect when serving a crowd for breakfast. You can bake this the night before and reheat in the morning for an easy and impressive breakfast. Replace strawberries with blueberries or other berry. If you do not have Chinese five spice, you can simply substitute with 1 teaspoon of ground cinnamon, the flavor will be slightly different, but still delicious.
  • 2 cups old fashioned rolled oats
  • 1/3 cup light brown sugar
  • 1 teaspoon baking powder
  • 1 tablespoon grated orange zest
  • 1 teaspoon Chinese five spice
  • 1/2 teaspoon salt
  • 1/2 cup walnut pieces, chopped
  • 1 cup sliced strawberries
  • 1/3 cup semi-sweet chocolate chips
  • 2 cups milk
  • 1 large egg
  • 3 tablespoons butter, melted
  • 2 teaspoons vanilla extract
  • 1 ripe banana, peeled, 1/2-inch slices
  1. Preheat oven to 375°F and generously spray the inside of a 10-1/2 by 7 inch baking dish with cooking spray and place on a baking sheet.
  2. In a large bowl, mix together the oats, sugar, baking powder, orange zest, Chinese five spice, salt, half the walnuts, half the strawberries and half the chocolate. (Save the other half of strawberries, walnuts and chocolate for the top of the oatmeal). In another large bowl, whisk together the milk, egg, butter and vanilla extract.
  3. Add the oat mixture to prepared baking dish. Arrange the remaining strawberries, walnuts and chocolate on top. Add the banana slices to the top then pour the milk mixture over everything. Gently shimmy/shake the baking dish to help the milk mixture go throughout the oats.
  4. Bake 35 to 40 minutes or until the top is nicely golden brown and the milk mixture has set. For an extra tasty top, sprinkle a tablespoon or so of extra brown sugar on top then place back in the oven under the broiler and broil for 20-30 seconds. Serve warm with an extra sprinkle of sugar or drizzle of maple syrup.