OMG I ate like crap yesterday!!

Definitely feeling the effects of my eating from yesterday. Apparently I thought it would be perfectly fine to eat crap all day yesterday...I didn't have a cheat meal it was a freaking cheat day! AND those are the worst. Sometimes you go off the deep end but the important thing is to realize it (kind of hard not to when you wake up feeling like crap, bloated, tired, and unmotivated) and correct what you did the day prior. So TODAY I will be drinking TONS of WATER to flush out my system, eat only my pre-planned meals/snacks, and make sure to get my work out in to sweat it out. I mean who doesn't feel better after a workout?!!?!! 

While it is a struggle at times, my goal still remains...to get healthy and fit! One slip up isn't going to ruin that for me but a lot of slip ups eventually will. Definitely the slight edge working against you if you do not recognize your slip up. Anyways it is a new day and and you just have to get back on track...great way to start after a 3 day weekend...on track! 

P.S. I definitely recommend everyone reads The Slight Edge. It is a short easy read but it states how life is so plain and simple.  It will help you get an understanding on how to set goals and actually achieve them.

IT'S THE WEEKEND!!!

IT'S THE WEEKEND!!!

I don't know about you guys but I get pumped for the weekend...especially when it is a 3 day weekend. However I also get worried that with one extra day off work that is one extra day that I could get off track from my routine. Because let's be honest...when you stick to a rountine it is easier to be successful and consistent at least for fatloss and maintaining a healthy lifestyle. That is why I am posting this extra easy to do at home workout and good news no weights or equipment needed! :) 

So before you go and take full advantage of a cheat meal or indulge a little extra this weekend with the Memorial Day cookouts try to get an extra workout in this weekend. And if you are like me and completing T25 you have the weekends off so this is a nice quick workout to help keep your metabolism up if indulging a little extra this weekend. 

THE WORKOUT: Do either 5 sets of 15. I want to you push yourself for as  long as you can and then rest when needed but only rest until you can. This will allow for the workout to be a metabolic style workout and allow for that added benefit of the workout to keep working for you even after you are done. 

Burpee, push-up

Squat, front kick (alternating legs)

push up jacks (2 to the right then to the left)

walking lunges (right then left counts as 1)

(Repeat)

FOOD TIP: be sure if you are going to a cookout that you eat a healthy breakfast and drink lots of water. Drinking water will help you to stay full but also prepare your body for any cheat foods that you may eat at the cookout. Also don't hang out at the food table. That used to be my spot but now it is best if you can walk away and not do continuos snacking! 

I hope you all have a great 3 day weekend and get your pre-cookout workout in!! Happy Memorial Day Weekend!! :) 

WATER!!!

Ever get that feeling that you are going to die of thirst? Yeah me too! Except when I get it I get frustrated with myself because that means that I feel behind on my water intake for the day. And I mean come on it is SO EASY to just drink water. Usually I fill up a 32 oz reusable water bottle and carry that with me all day. Well today I must have forgot to fill that thing back up because right now I am about to die.

Did you know that you should be consuming 1/2 your body weight in ounces of water each day? So for example, if a guy weighed 200 lbs he should consume at a minimum of 100 oz each day. That is a little over 12 eight ounce glasses of water throughout the day. It is ok if you drink more than 1/2 your body weight too. 

Now I know what you are thinking because I thought that too...How in the world can I drink all that during the day? It is actually really easy! When I first started consciously consuming more water I would make a schedule out of it. Schedules usually are pretty easy to follow. For me when I started my goals were more spread out, so 32 oz before I got to work, 32 oz by lunch and another 32 oz before I went to bed. 

Here is a basic schedule of someone who is trying to consume 100 ounces in one day could try: 

Wake up - Drink 8 oz

Workout - Drink 8 oz during your workout

Breakfast - Drink 8 oz before breakfast

Morning Snack - Drink 8 oz

Lunch - Drink 8 oz

Afternoon Snack - Drink 8 oz

Dinner - Drink 8 oz

Bedtime - Drink 8 oz before bed

They key is to drink before you eat. This will help your body to stay hydrated and ADDED BONUS help to keep you full and that way you do not overeat at your meals.

DRINK PLENTY OF WATER DAILY!! 

21 Day Fix Meal Planning

The 21 Day Fix was just released a few months and I love how the meal planning works with this program! My meals are planned for the week and workouts too! Here is my plan for this week for an idea of how to balance out your meals and snacks. This may seem like a lot of food but the good news is that when you eat healthy you get to consume more food but just of the right food!!  

GOOD LUCK and enjoy Sunday Food Prep Day!! 

BREAKFAST

-Shakeology

-2 hard boiled eggs

MID MORNING SNACK

-10 baby carrots

-1 hummus cup

-4 baby cucumbers

LUNCH

-Low carb tortilla

-Turkey

-Spinach

-Almonds

-2 tbsp salsa

MID AFTERNOON SNACK

-1 small green apple

-1 cup of red grapes

DINNER

-4 oz chicken

-1 cup of broccoi/spinach

-Brown rice/quinoa mix

POST DINNER SNACK

-Greek Yogurt

Shakeology for Breakfast

Ya'll I am lazy and love to sleep! However I make sure to get up and get my workout in first thing in the morning so I do not come up with an excuse or easy way out of working out after I get off work. Therefore I sleep in as long as possible, wake up, workout, and then rush to get rady for work which is probably why i never have time to fully do my hair so it ends up pulled back daily. However I make sure to make my Chocolate Shakeology to drink on the way to the office. 

I know that if I didnt make my Shakeo that I probably would not each breakfast which is a TERRIBLE idea! Not to mention I would be passing up on my healthiest meal option ever. So instead one day I discovered Shakeology and now I make that daily for breakfast. My personal favorite is chocolate but I also keep vanilla and greenberry and now the new strawberry on hand because those are my go-to flavors when I want to experiment with the variety of things that I can mix into the shake. 

Here are my go to recipes for those flavors:

CHOCOLATE: I keep this one simple since I am rushing to get out the door so just water and ice. 

VANILLA: I like this one as an afternoon snack or even as a dessert after a light dinner so I will use greek yogurt, frozen mixed berries, and water/ice depending on the consistency I am looking for that day. I like my vanilla one to be more like a smoothie so little water is used. 

GREENBERRY: This one I like to use as a power packed lunch (or any meal really). So with this one i like to add spinach and kale, pineapple, banana, and sometimes I will add strawberries or fresh berry of choice and water. I like this one watered down so that it is more like a drink than a smoothie. AND I have to say that my Vitamix blender is the best purchase for making these type of smoothies/drinks. I have never seen a machine pulverize spinach and kale so fast. IT IS AMAZING! 

There are many different recipes out there. Let me know if you have any questions!! 

PS no matter what you do for breakfast at least eat breakfast!!! Start your day off right with a workout and kick start to your metabolism with BREAKFAST!! :) 

Cool Afternoon Snack

Now that the weather is warming up it is a perfect time to enjoy a cool afternoon snack! And what better to have a tropical flavored smoothie!! Here is my take on a tropical smoothie:

Ingredients:
- Vanilla Shakeology
- 1 cup Frozen Strawberries
- 1/2 Banana
- Coconut Water

In a blender, throw all ingredients in and blend away. If you like a thicker smoothie then use the whole banana or add ice. For those (like me) that like it thinner and more drink-like consistency then add more coconut water or your good old fashion H2O! 

I personally like to use coconut water to get a few extra added benefits plus it is very hydrating and provides natural electrolytes. So it is perfect for an afternoon snack to give you that extra energy to make it through the day. ENJOY!! 

I hope you like this recipe, if you do then follow me on Facebook or checkout more Shakeology flavors. 

For more benefits on coconut water check out this website

Mexican Quinoa

Quinoa...how in the world do I cook that? When I first heard about quinoa that was my first reaction. However, one day I was bold and while at Costco bought a large bag of white quinoa. Oh crap! Now I have to figure out how to cook it!

Thankfully cooking quinoa is SUPER easy! The directions on the package are straight-forward and basically just add water and stir until it is cooked to your desired texture. But be sure to add some seasoning because it can be a little plain all by itself. The first time I cooked it I added red pepper flakes, garlic, and cayenne pepper. So good!! But after a few times making it like this I was ready to try something new and that is how I came up with my Mexican Quinoa!! 

Ingredients: 

1 cup Quinoa

16 oz black beans (low sodium)

16 oz corn (unsalted)

1 can of Rotel (I use the HOT kind)

1 tbsp red pepper flakes

1 tbsp garlic granulated

1 pkg of taco seasoning (optional)

Instructions:
Cook quinoa according to the instructions on the package. Once quinoa is almost cooked and most of the water is absorbed add in the beans, corn, Rotel, and seasonings. Continue to stir until all ingredients are mixed and contents are hot (usually another 5 minutes on medium heat). Now it is ready to serve alongside your entree of choice!!

Today for lunch I had mexican quinoa, sautéed spinach, and a turkey burger. So good!!  

Breakfast on the Go!!

If you are like me you are not a morning person so if you have extra time it is spent sleeping in just 5 more minutes. Therefore I do not have time to make an elaborate breakfast especially during the week. My mornings consist of waking up around 5am, working out at home for an hour, then get ready for work and out the door for a 45 minute commute to work. So instead of skipping breakfast I always make a shake to drink in the car on the way to work. My go to is Shakeology! I love this stuff. It is a health shake and includes all natural ingredients. It gives me more energy and helps to decrease my cravings. Not to mention I love the way it tastes. So I have included my Breakfast on the Go recipe below. It is fast and simple and great for someone like me who is not a morning person. 

Breakfast on the Go:

• Chocolate Shakeology
• 1/4 - 1/2 cup of ice
• water
• Blender Bottle

To make I will fill my Blender Bottle about a 1/4 way full of ice, then fill the remaining with water, and then add my chocolate Shakeology. Shake and drink! 

More information on Shakeology here: http://SHAKE.Domain.Extension