5 Tips to Break Your Junk Food Habit

As many of you know, since College swimming ended, I have had a constant struggle with my weight. I went from a super in-shape Division I athlete, to a young woman so uncomfortable in my own skin, I completely avoided any kind of social life. I was so used to eating whatever I wanted as a swimmer, that the transition to non-athlete was not so smooth. I still ate Oreos and ice cream on the regular, and I was barely working out---if at all. I went from 115 lbs. of lean muscle, to almost 150 lbs. I was shocked that I let myself put on so much weight without really even noticing the extent of it. The truth behind it all? I was not monitoring what I was eating and drinking. I know I am not the only one who has struggled with something like this, so I decided to put together five tips I used to break my junk food habit---in a HEALTHY way. 

1. Get the junk food out of your house.

Let's think about this one really quick. If you are looking in the pantry or fridge for something to eat and you see chocolate pudding, ice cream, Oreos, and so on, you are most likely going to choose one of those options. Now if you go back another time, but those items are NOT available, guess what? You won't eat them!! Now this may seem like a simple change, but chances are you might not live alone, you might go grocery shopping when you're having a not so good day, or when you're hungry. In cases like this, you must talk with friends and/or family you live with, and ask them for their full support. Kindly ask that they not keep your "trigger" foods out of sight, or simply not even in the house. 

2. Eat clean 80% of the time. 

Frequently, people get very overwhelmed with the idea of clean eating, and automatically tell themselves they simply cannot do it. When eating clean, you need to remember it needs to be done only 80% of the time. We are all human, situations come up such as parties and holidays, and clean options might not even be available to you. Relax. If most of your diet is super tight, you are allowed to indulge every once in a while. Disclaimer: This does not mean you get an entire day to go bananas. It simply means ONE MEAL can be a "fun" meal. Enjoy a night out with the girls, or a special date night. Plus this gives you something to look forward to!

3. Make healthy eating a habit.

Just like unhealthy eating can turn into a habit, you can make HEALTHY eating a habit just as easily. Instead of having 2 glasses of wine a night, switch to an herbal tea. A study suggests it takes approximately 21 days to break a habit. This might not be 100% accurate for everyone, but you can be certain that eventually a behavioral pattern will set in. In my case, somewhere between 2-3 weeks, I no longer wanted cookies and ice cream; I began to crave healthy sugars like fruit. 

4. Bring healthy snacks with you at all times

If you happen to carry a purse or backpack of some kind, carry a apple or some raw nuts in there. In the era of fast food around every single corner, it is very easy to be in a situation where you are hungry and pressed for time, and there is no other choice but to grab a $1 burger or a donut. If you bring a snack with you, you no longer have an excuse. Here are a few snacks to consider:

• Fresh Fruit (Apple, plum, pear, banana, etc)
• Dried Fruit
• Raw Nuts
• Shakeology Packet (Shake with unsweetened almond milk or water)

5. Discover new fruits and veggies.

I am well aware there are some interesting fruits and vegetables out there. A lot of times, we tend to avoid fresh produce because we are bored with our same selections week after week, or there's a stigma associated with particular produce. Perhaps when you were younger, you were forced to eat your broccoli, so now you want nothing to do with it. Now, you are stuck buying vegetables you don't recognize and have no idea how to prepare. If you have no idea how to prepare it, do a quick Google search or look up ideas on trusty Pinterest! This was definitely a useful tool when I was beginning my clean eating journey. All I ask is to not be afraid to try new things. You will be pleasantly surprised by what you might come across!

CIZE

The Facts:
Shaun T has done it again!! This time, it's in the form of hip hop!! This is a 4 weeks program, and honestly, you won't even realize you were working out! CIZE truly is the "end of exercise"....see what they did there ;)

You don't have to be a professional dancer to participate in this program. I seriously have 0 moves, and it was super easy for me to pick up, and ridiculously fun! Plus I was drenched in sweat afterwards! Shaun breaks down the moves step-by-step, and builds them into a full dance sequence in 35-40 minutes. So while you're busy mastering the dance moves and getting groovy, you will also be burning so serious cals. The music is super fun and relevant, which makes it really easy to get into it!

My Experience:

Here is me totally getting into it and feelin myself! hahaha. Clearly I need to audition for 'So You Think You Can Dance'!! 

All jokes aside, and being completely honest, I was a bit skeptical about this program. I am in love with Shaun T, but I have only done high intensity cardio like Insanity and Insanity Max 30. I didn't know if a dance program was going to be enough for me to really feel like I got a great workout in. Well, after day 1, I was completely hooked! After 30 minutes of dancing, I was dripping sweat and having a BLAST! I even ended up doing the routine a few extra times just because I really wanted to get it down....and honestly I didn't want to stop! I finally didn't groan and procrastinate a workout, and I couldn't wait to do it the next day. 

To get Cize, Click HERE

To get CIZE with Shakeology, Click Here 

($ best deal $)

New: Shakeology Boost! Customize Your Shake!

Beachbody is seriously on a roll with all these new product launches! Along side CIZE,  Fixate Cookbook, and Beachbody Performance, they have also released Shakeology Boost!

What is Shakeology Boost?
If you are loving Shakeology, but find that some days you need a little more greens in your diet, digestive aid, or even the ability to buckle down and just focus, these boosts are perfect for you! For the first time ever, you can totally customize your shake to cater to your needs! Use them daily, or just when you need a little extra kick. Here's a fun little video with the man, Tony Horton, that explains a bit more:

What are the Boosts?
There are three new boosts to choose from: Focused Energy, Power Greens, and Digestive Health 

Focused Energy:

Need a little extra bolt of energy in the AM or once the 2:00pm afternoon slump starts to kick in? Focused energy is packed with natural ginseng, guarana and green tea, giving you 100 mg of caffeine without the sugars and chemicals in other energy drinks. It helps with mental focus and is free of artificial ingredients. 

Power Greens:

Do you feel like you're not getting enough veggies in your diet? If getting your daily dose of veggies is sometimes a struggle, whether that be because you are traveling or you simply do not like them, then Power Greens is the perfect boost for you! This veggie-packed powder gives your body the greens it needs with just one tiny scoop! 

Digestive Health:

Feeling a bit...backed up? Digestive Health is designed to get things moving smoothly once again ;) If you feel bloated, uncomfortable, or irregular, this blend of soluble and insoluble fiber is the answer. One baby scoop of this stuff has 7 grams of fiber (more than your typical fiber supplements at the drug store). Paired with Shakeology, this gives you 52% of your daily fiber requirement in one shake!

CLICK HERE TO GET YOUR FOCUSED ENERGY!

CLICK HERE TO GET YOUR POWER GREENS!

CLICK HERE TO GET YOUR DIGESTIVE HEALTH!

Ultimate Turkey Lettuce Wrap

Ultimate Turkey Lettuce Wrap

Ingredients: 

4 leaves iceberg lettuce

4 slices roasted turkey 

1/2 cucumber, sliced

hummus

dash of paprika 

Directions:

1. Top lettuce leaf with a slice of turkey, cucumber, hummus and paprika

2. Wrap with another piece of lettuce, as if it were a sandwich 

3. Repeat for remaining wraps 

**This can be done with a variety of ingredients. Try it with avocados, tomatoes, peppers, etc. **

Found on sheerluxe.com 

Warm and Nutty Cinnamon Quinoa

One word: YUM!!!! I am obsessed with quinoa AND breakfast, so this is totally right up my alley! :)

Warm and Nutty Cinnamon Quinoa Recipe

Ingredients:

1 cup organic 1% low fat milk
1 cup water
1 cup organic quinoa, (hs note: rinse quinoa)
2 cups fresh blackberries, organic preferred
1/2 teaspoon ground cinnamon
1/3 cup chopped pecans, toasted*
4 teaspoons organic agave nectar, such as Madhava brand.
.

Instructions:
Combine milk, water and quinoa in a medium saucepan. Bring to a boil over high heat. Reduce heat to medium-low; cover and simmer 15 minutes or until most of the liquid is absorbed. Turn off heat; let stand covered 5 minutes. Stir in blackberries and cinnamon; transfer to four bowls and top with pecans. Drizzle 1 teaspoon agave nectar over each serving.
.

Serves 4.

Found on http://www.101cookbooks.com/ 

NEW Beachbody Programs & Performance Line!

So this past weekend was Beacbody's Coach Summit, and a TON of new products were introduced and will be launched this upcoming week! Since there are SO many new items coming about, I wanted to lay it all out for you, and hopefully make it less confusing ;)

1.  FIXATE 
Date Available: July 14th

This is a cookbook from Autumn Calabrese filled with 101, 21 Day Fix Approved recipes. This is NOW AVAILABLE through your teambeachbody.com account. If you do not have this free account, click HERE and sign up.



2. CIZE
Launch Date: July 20th

Quick Facts:

Get into great shape at home with Shaun T's newest, intense dance fitness program. You'll have so much fun challenging yourself to master the dance choreography during this 4 week program that you won't even realize you are getting a great cardio workout. CIZE truly is "The end of exercize."

In each routine, Shaun breaks down challenging moves step-by-step, and builds them into a full dance sequence in just 35-40 minutes. So, while you are mastering the dance moves, you'll also be burning fat and calories.

To Join the Dance Party, Click HERE

3. SHAKEOLOGY BOOST:

Date Available: July 21st

Quick Facts:

WHAT IS SHAKEOLOGY BOOSTS?
Some days you need more energy, other days you may not be getting enough veggies. Thanks to NEW Shakeology® Boosts, you now have the power to customize your shakes to your specific needs. Introducing 3 unique Boosts: Focused Energy Boost, Power Greens Boost, and Digestive Health Boost. Here's what they can do for you:

Focused Energy Boost:
If you're looking for an effective pick-me-up without compromising your health, then this boost is for you. It supports mental clarity, alertness, and focus to help you be more productive.

Power Greens Boost:
Fuel your body with a full serving of nutrient-dense vegetables and exotic greens. This Boost contains veggies like kale and spinach, helps support the body's acid/alkaline balance and tastes great too!

Digestive Health Boost:
Need a quick and easy way to help support regularity and digestive health? With a unique blend of 7 grams of both soluble AND insoluble fiber packed into every single scoop, this formula stands apart from typical fiber supplements and helps improve irregularity, digestive health, and keeps you feeling full longer.

Order through your teambeachbody.com account

To Create your FREE Account, CLICK HERE

4. BEACHBODY PERFORMANCE LINE:

Date Available: July 22nd 

Quick Facts:

What is Beachbody Performance? It's a breakthrough addition to the Beachbody® nutrition catalogue. The unique formulas were designed by Harvard-trained scientists and rooted in cutting-edge exercise physiology and performance nutrition research, this premium supplement system offers your customers a way to supercharge their performance—and their results—safely and effectively. The 5 formulas—Energize, Hydrate, Recover, Recharge, and Creatine—can be used alone or easily customized depending on your fitness goals or needs. This all-in-one system has its own unique benefits but can also be used to work together. It's a totally customizable solution.

The system consists of five powder drinks that are formulated with key ingredients scientifically shown to be effective:

1.	Beachbody Energize Pre-Workout	Improves intense exercise performance, increases energy and endurance, and sharpens focus and reaction time.
2.	Beachbody Hydrate During-Workout	Supports hydration during exercise, replaces electrolytes lost during exercise, fuels working muscles, and improves endurance.
3.	Beachbody Recover Post-Workout	Speeds muscle recovery, promotes lean muscle synthesis, combats exercise-induced muscle soreness, and improves  muscle strength recovery.
4.	Beachbody Recharge Nighttime	Supports overnight muscle recovery, improves overnight adaptation to exercise, promotes lean muscle synthesis, and reduces muscle breakdown.
5.	Beachbody Creatine	This add-on has no flavor and mixes well with the Recover Post-Workout formula to improve high intensity exercise performance, increase muscle strength and power, and enhance the effects of resistance training.

FIXATE: Autumn Calabrese's New Cookbook---21 DAY FIX Approved!!

Okay, so 21 Day Fix and 21 Day Fix Extreme have been the BIGGEST Beachbody sellers since they were launched. They offer 30-minute home workouts accompanied by a simple (and delicious) meal plan along with an easy to use portion control system---making it pretty much fail-proof ;). This program has helped so many men and women lose up to 15+ pounds in 21 days, and most importantly, in a HEALTY way! 

This program is honestly amazing, and the women in my challenge group LOVE it, but a lot of the time, the thing people struggle with most is finding recipes that are "fix approved." I know how overwhelming planning and prepping can be, not to mention finding recipes, SO here is your answer and your golden egg!! 

21 Day Fix® creator Autumn Calabrese takes her simple color-coded container system for measuring perfect portions and applies it to 101 of her favorite family recipes to give you Fixate, a delicious approach to healthy weight loss. So you're not just eating tasty, healthy foods-you're eating just the right amount. Each Fixate recipe lists color-coded container equivalents and nutrition  facts, so you can use Autumn's system for measuring portions and make sure your nutrition is on track when you begin 21 Day Fix, 21 Fix EXTREME®, or any other fitness program.

Plus, Fixate includes Paleo, gluten-free, vegan, and vegetarian recipes along with Autumn's personal tips for preparing meals quickly, using leftovers, and stocking your kitchen with the must-haves. This honestly has everything you need to help get you started in the kitchen so you can focus on your workouts! ;) 

To order FIXATE, Click HERE

To oder FIXATE with portion control container system, Click HERE

Tips to Stop Falling Off the Weight Loss Wagon

As I have many, many times, I am sure you all have experienced the same thing: You are all super excited about getting healthy and losing the extra pounds, you get your plan all set up and laid out, you plan all your meals and prep every week, but then somewhere along the way, you find yourself face down in a cupcake.

I totally get it. Life happens. Snacks are brought and left in the office break room, you have weekly girls' night dinners, holidays, parties, etc...the list goes on. The first time you slip, you feel this huge amount of guilt---"why did I just do that???" "Well screw it, I blew my diet." .....here comes the down spiral! All of a sudden you've gained back all the weight you tried SO hard to lose, your muscle definition is no longer there, and you feel completely sluggish. You think to yourself, "crap, now I have to start ALL over again."

I know first hand how hard it can be to stay motivated and excited about your workout regimen. Do not set yourself up for unrealistic expectations. Know that a person cannot just completely change their actions and lifestyle over night. Small actions that you practice EVERY DAY will soon become habits, but this takes a lot of TIME and PATIENCE!

Here are some of those pesky pitfalls:

#1: Getting bored
It doesn't matter who you are or what you enjoy doing, but starting something new is ALWAYS super exciting. However, once the initial excitement wears off, humans- by nature -get bored. I have seen this in my monthly challenge groups, and it is SO important to spice things up about every 2-3 weeks to keep yourself interested and excited.

#2: SQUIRREL!
When it comes to pretty much anything, we tend to have very short attention spans, and want results...like yesterday. I fall totally victim to this---I don't know how many times that I've started a program or changed my diet, that I literally think I will have a 6 pack overnight.

#3: Wait, I actually have to WORK?
I honestly have no idea why, but so many people think that just by getting an IDEA of starting a new routine, that they will see results. So many times we tend to want a change, but we do not actually understand or really take the steps it requires to get results. It's a state of mind as such: "I really want to lose these extra 15lbs, but I just can't give up my morning Venti Frappuccino. It's just not happening. They make me happy, and they're delicious." I hear things like this ALL the time, and it's just an issue that needs tough love. You NEED to make those small changes to get the results you want. What makes you happier? Your venti, sugary coffee concoction with a blueberry muffin, or losing your extra weight and feeling less sluggish?

#4: Unrealistic Expectations:
Yes, it would be nice if we could just snap our fingers, tone our problem areas and lose those unwanted lbs just like that. Sadly, this is not how it works. Theres a common saying out there that goes something like this: "You did not gain 40 lbs in a month, don't expect to lose it in a month." We also need to understand that we all have different bodies and body types. I struggled with this for a long time. I used to want nothing more than to be a super lean, slender, model type body. With my swimming background, super broad shoulders with very athletic legs and arms, I had to understand that that was just not realistic....unless I just never ate food---which would never happen because I LOVE to eat. Find a dream body based on YOU, not what you see in a magazine, or even based off of your friends. You are beautiful. Just focus on eating clean and healthy, exercise daily, and know you will get to where you want to be.

Now that I have addressed these pitfalls of a fitness journey, you're probably wondering what the heck to do about it! Here are some ways you can overcome these self- sabotages.

#1. Look at the Big Picture
Look at what you are trying to accomplish, and link this to all aspects of your life. Plan vacations, dinner dates, parties, etc around your new lifestyle. Make sure you understand that a healthy lifestyle is not an overnight thing or a fad diet. This is a LIFE change. Surround yourself with friends and family who support you and understand why you are doing this.

#2. Be Mentally Ready
Like I said above, make sure you are mentally aware that this will take time. This will come with a lot of trial and error, and could take months-years to find extreme success with. Try reading or listening to Personal Development books. The Compound Effect by Darren Hardy is one of my all time favs. He discusses how small actions repeated every single day will soon become natural habits in your life - such as brushing your teeth. You just need to be mentally aware of practicing there tasks Every. Single. Day.

#3. Be Realistic: We're All Human
Understand that slip-ups will happen. No one is perfect! There is no better sense of self-acceptance and love than accepting your weaknesses. If you know you cannot even have 1 bite of cake without devouring the entire thing (me), then don't even take a bite. To curb your sweet tooth, have some fruit with greek yogurt...it will work! If you are going to a BBQ or its Holiday time and you know there will be foods that will trigger an all out binge, have a healthy meal before you attend. That way you can relax and have a good time without being stressed about what you're eating. Remember, this will not be easy, and it's not always going to be fun. Sticking to your meal plan is not all ribbons and bows, and I know there will be times you want to tell yourself "just this once." Let me tell you first hand from someone who has been there, its never 'just this once." Take the steps necessary to stay on track.

#4. YAY ME!
Make sure you celebrate all of your successes! It's so easy to focus on the negatives, but understand that you are a work in progress, and while slip ups will happen, there are 100 positives you have accomplished to that 1 negative.

#5. Have a Strong Support System:
I cannot express enough how important it is to have a great group of people, or even a single person, who supports and encourages you 1000%. Find a group of likeminded people who are working towards a similar goal, and work together. This could be through one of my Accountability Challenge Groups or even a girl you've seen in your spin class. Maybe you live with your significant other or family members. Make sure they know that you are starting a new, healthy lifestyle, and ask for their full support. Remember, they love you, and they will stand beside you through everything. Make sure your support system is there to help you stay on target. When you feel like skipping a workout or going through a drive-thru, give them a call, shoot them a text, anything to help kick you back on track.




**Ideas from this post inspired by an article written by Esther Kane

10 Tips to Survive Weekend Temptations

IT'S FRIDAY!!!! I'm sure if you are on a path to a new healthy lifestyle, this can be a little nerve wrecking! What am I suppose to do when all my friends want to go out? What am I going to do at our family BBQ?? Should I just stay home? The answers? GO out! Enjoy yourself, but be smart! Staying on track on the weekends is hard, but it's all about planning! Try eating out as much as possible, but if your girlfriends ask you to a night out at your favorite Italian spot, choose a healthier option than your usual cheese gnocchi ;)

1. Develop an "I don't have to eat at all!" Mindset. Make up your mind before you go out that you don't have to lick your plate clean just because you don't want to "waste money." Keep control, and keep your goal in the front of your mind.

2. Satisfy hunger only--don't gorge. Eat for the purpose of satisfying your hunger. Don't stuff your face until you can't move

3. Start Small and Green. Begin your meal with a salad, without dressing. Use lemon or a little balsamic

4. Broth is best! When salad is not an option, go for the broth based soup....not cream

5. SKIP THE BREAD! I know it's hard, and SUPER tempting, but that piece of bread is not helping your weight loss goal. Perhaps as the waiter to not even bring bread to the table. (I've done this!)

6. Clean cooking techniques are amazing! Look to entrees with steamed or raw veggies, and grilled, baked, or roasted meats/fish. If nothing is listed, ask the server to prepare it that way. Don't be embarrassed or feel silly, restaurants will do this for you!!

7. PORTION CONTROL!!! When your meal arrives, take a second and look it over. Split your meal in half, and ask for 1/2 to be boxed up before you start eating. (Avoid picking)

8. Chew, chew, chew!!! Make sure you are chewing your food at least 25 times before swallowing. It gives your body a chance to recognize when you are becoming full.

9. Skip the Alcohol. You want to avoid alcohol because sugar can derail you in the strongest way. Have a sparkling water with lemon or lime slices. Even ask to have your drink garnished like a cocktail to trick your mind.

10.  Stop before the end. Think of your plan to shed those unwanted pounds. If you NEED something sweet, ask for a plate of fresh fruit.

If you ever doubt yourself in terms of resisting the urge to eat, then have a pre-meal. That way, when you go to the restaurant or social setting, you do not have to worry about the menu.

If you have a serious sweet tooth like me, and can't resist the dessert table, pack a few clean cookies in a ziplock bag. If you must go through a drive-thru, make sure you a familiar with the menu. NEVER get the supersize and order grilled chicken over fried. Always go with a side salad instead of fries. Salad dressing: vinegar dressing or low-fat balsamic.

I totally understand that one of the hardest things to maintain while following a healthy lifestyle is your social life. Make sure you are surrounding yourself with like-minded people that will support what you are doing---not sabotage. Instead of going out drinking, here are some alternative activities:

-meet a friend at the gym
-have a game night at home with healthy snacks
-organize an outdoor game such as softball or kickball
-volunteer together at a local charity
meet at the park for a walk or bike ride

I know, I know. This is not easy. But I 10000% promise you, it will be WORTH it!!!

Banana Oatmeal Cookies

Banana Oatmeal Cookies

One of the best parts of the 21 Day Fix is that you get to trade out 1 of your yellow containers for a yummy "treat" :) even a delicious Fix Approved cookie!!

Makes 8---serving size is 2 cookies, and replaces 1 yellow container

Ingredients:
Nonstick cooking spray
1 Cup old fashioned rolled oats
2 tsp ground cinnamon
1/4 tsp sea salt
2 medium ripe bananas
1/4 cup semi-sweet chocolate chips
1/4 cup unsweetened shredded coconut

Directions:
1. Preheat oven to 350 degrees
2. Lightly spray baking sheet with nonstick cooking spray
3. Combine oats, cinnamon, and salt in medium bowl, making sure to mix well.
4. Add mashed bananas, chocolate chips, and coconut; mix well
5. Drop a heaping Tbsp onto your baking sheet
6. Flatten the cookies with wet fingers (so they don't stick) or a silicon spatula
7. Bake for 14-15 minutes, or until firm
8. Cool and enjoy!

:)

My Lifetime Goals

One of the many things I absolutely adore about Beachbody, is that they encourage you to make yourself a better person every single day! As a coach, I focus a ton on personal development and self improvement, which honestly, is something i've never done before! To be completely honest, it's actually something I sort of turned my nose up at. (YIKES!!!) I cannot believe how close-minded I was, but I am so grateful BB has opened my eyes to this amazing part of my life.

If there is one thing I've learned about myself over the last 25 years of my life, is that I tend to get a little....lazy. It is easy for me to throw in the towel or say "there's always tomorrow", but the truth is, we need to work on ourselves every day!

I used to be the type of person who would have a million amazing ideas, but then never actually put in the time or effort to make them happen. After I read my first personal development book The Compound Effect by Darren Hardy, it totally opened up my eyes to what creating a habit, and visualizing my future and goals could actually do for me!

After seeing a few other coaches write out their Dream List of Lifetime Goals, I KNEW it was something I had to do as well! I started making this list a few months ago, and almost every night, I read over my list, and visualize all my wildest hopes and dream coming true. This has not only helped me accomplish some, but also given me the motivation and consistency to make these goals my priority every single day.

Creating a list of your goals can be a bit overwhelming. I remember when I first started writing my list, I could only think of a handful of ideas. Sadly, I was somehow talking myself out of things to write down--thinking to myself, "nah, that's too far fetched. I shouldn't put that." HOW SAD!!! Finally I realized this is MY list and MY goals, and I can write whatever the heck I want!!!

In order for your goals to really stick in your mind and get the wheels moving, stick to these 5 rules:

1. Be Specific: Make sure you are as detailed as possible! Create your dream image in your head, and describe that!
2. Be Real: Don't worry about what others may think or want, write down what YOU want. Stay true to yourself and your dreams.
3. Make it Visible: Write out your goals--make a vision board---create a dream binder---the sky is the limit; just make it a physical thing you can look at!
4. Celebrate your Successes!: Whenever you achieve any of your goals, celebrate!! Reward your self with a special little gift, or even a little solo victory dance :)
5. Don't be Afraid to Dream BIG!: No dream or goal is too big, or unachievable! Think Big, Win Big!

According to Jack Canfield, author of The Success Principles, there are 7 areas to focus your goals around:
1. Financial & Wealth Goals
2. Career Goals
3. Health & Appearance Goals
4. Relationship Goals
5. Personal Development Goals
6. Community & Charity Goals
7. Free Time Goals

Shannon's Lifetime Goals:

TRAVEL:

Australia 

France

Spain

Bora Bora

Maldives

Egypt

New Zealand 

South Africa

Hawaii

Dubai 

Hong Kong

China

Canada

Germany

Thailand 

EXPERIENCE:

See a killer whale & blue whale in wild

Go cage diving (great white shark)

Scuba Dive/Snorkel Great Barrier Reef

Photo shoot for blog/business

Boudoir photo shoot

See Great Wall of China

Picnic near Eiffel Tower

Pyramids

Ride an elephant in Thailand 

African safari

Zipline in Rainforest

Learn to surf 

FAMILY/LIFE

Dream wedding

Grow our family (babies)

Earn over $500,000/year

Donate 10% of income to charity

Sponsor homeless dog 

Live in our dream home

Live near family

Be able to stay at home (work)

Be the best friend I can possibly be

Volunteer 1 day/week

Start going to Church again 

ACCOMPLISHMENTS: 

Help 10 PS coaches reach Star Diamond rank

Publish a book

Help 100 women/year

Make GirlFit Empire a known name (like Fit n Fab or Tone It Up girls)

Own a restaurant 

Own a beach/vacation home 

Become a top 10 BB coach 

HEALTH GOALS:

Ditch all eating disorders

Maintain ideal body weight (115-120)

Maintain a balance between work and personal life

Stick to 80/20 eating rule--no more binges or massive food "cheats"

Workout 6 days/week

Share all fitness/health knowledge with others

I am still adding to this growing list, and I find my dreams are getting bigger and bigger!!! The sky is honestly the limit, and this has been such a FUN project for myself. I cannot wait to see where this crazy journey takes us as well as how many people I can help and inspire. This is such a beautiful thing :) 

Broiled Sweet and Spicy Salmon with Pineapple

• 
  
• 
  
• 1 cup long-grain brown rice
• 1/4 cup pure maple syrup
• 1/4 teaspoon cayenne pepper
• 1 pound skinless salmon fillet, cut into 4 pieces
• Coarse salt and ground pepper
• Nonstick cooking spray
• 1/2 of a whole (4 pound) pineapple, peeled, cored, and cut into 8 pieces lengthwise
• 1/4 cup lightly packed fresh cilantro leaves, roughly chopped
• Lime wedges (optional), for serving

Heat broiler, with rack in top position. Cook rice according to package instructions. Meanwhile, in a small bowl, stir together maple syrup and cayenne pepper. Season salmon with salt and pepper. Spray a rimmed baking sheet with cooking spray, arrange salmon and pineapple in a single layer, and brush with half the maple syrup glaze. Broil until salmon is cooked through, 8 to 11 minutes, brushing salmon and pineapple with glaze halfway through. Cut pineapple into chunks. Add cilantro to rice and fluff with a fork. Serve rice with salmon, pineapple, and lime wedges, if desired.

Sunset Chicken

3 to 4 boneless, skinless chicken breasts

1 (14.5 ounce) can diced tomatoes

1 tablespoon chili powder

1 (15.5 ounce) can pinto or black beans

1 1/4 cups frozen corn 

1/4 cup sliced green onions

1 small can diced chiles

Salt and pepper to taste

Combine the chicken, tomatoes and chili powder in a large skillet.  Cook over medium-high heat for 30 minutes or until the chicken is cooked through and the juices are clear and the sauce is slightly reduced.

Add the beans, corn, and chiles.  Season with the salt and pepper.  Simmer for 5 to 7 minutes.  Sprinkle with green onions.  Serve over rice and top with cheese and any other garnish you wish.

Serves 4

Baked Oatmeal Cups

Baked Oatmeal Cups

Ingredients:

1 egg

1 teaspoon vanilla extract

1 cups applesauce, unsweetened

1 banana, mashed

1/4 cup honey

2 1/2 cups, Old Fashioned rolled oats 

1/8 cup chai seeds (optional)

1 tablespoon ground cinnamon

1 1/2 teaspoon baking powder

1/2 teaspoon salt

1 1/4 cups milk 

Optional toppings: blueberries, raisins, walnuts, chocolate chips, pomegranate seeds.

Directions:

Preheat oven to 350 degrees.

Mix eggs, vanilla, applesauce, banana and honey together in a bowl.

Add in oats, chai seeds (if using), cinnamon, baking powder, salt and mix well with wet ingredients.

Finally pour in milk and combine.

Line a 12 cup muffin tin with paper liners.

Divide mixture evenly into muffin tin cups. I used a 1/4 measuring cup, measure just a tad under 1/4 cup to make 12 servings.

Add the toppings...(EX: berries, choc chips, brown sugar...etc)

Bake 30 minutes until a toothpick in center comes out clean. Cool and enjoy or freeze them in gallon freezer bags.

Greek Yogurt Cookie Dough

Ingredients:

3/4 cup or 6 oz. Fat Free Plain Greek Yogurt

1 tbsp. agave nectar, honey, or truvia (truvia is the best choice for 21 day Fix)

1 tsp. vanilla extract

Measure out your yogurt and then add in all the ingredients. Stir well. Freeze for 15 minutes, which gives the parfait time to stiffen and allows the oatmeal to soak up some of the yogurt. Don’t skip the freeze time. This makes the parfait have a great texture!

You can use this as a special treat and replace a yellow container up to 3 times a week!

21 DF Pumpkin Chocolate Chip Cookies

21 Day Fix Pumpkin Chocolate Chip Cookies! 

Ingredients

• 1 15 oz can of pumpkin
• 1 teaspoon vanilla extract
• ⅛ cup maple syrup
• 2 cups almond flour
• 2 teaspoons of pumpkin pie spice
• ⅓ cup dark chocolate chips

Instructions

1. Pre-heat oven to 350 degrees Fahrenheit
2. Add in all ingredients into a bowl and mix them up until the ingredients are thoroughly mixed together.
3. Take a cookie sheet and add about a tablespoon of mixture onto the tray to make medium-sized cookies.
4. They take about 12-15 minutes to cook and make around 18 cookies. They can be frozen and are considered 21 Day Fix Approved
5. Cookies (two) = 1 yellow and 1 orange container of the 21 Day Fix

Mashed Sweet Potatoes

• Mashed Sweet Potatoes 
• Ingredients: 
• 
  
• 4 medium sized sweet potatoes, cubed and boiled, or steamed in the microwave
• 3/4 cup non-fat Greek yogurt
• 2 tbsp. agave nectar
• 1 tbsp. cinnamon
• salt and pepper to taste
•  
• Instructions: 

1. Cube peeled potatoes and boil them until tender or cook until tender in the microwave. Remove skins if you used the microwave method.
2. While still warm,  place potatoes into a medium sized mixing bowl. Add yogurt and smash with a potato masher, heavy wooden spoon, or whatever your desired method is. Taste for seasonings and add salt and pepper. I did not use much here because the potatoes were delicious as is.
3. Drizzle potatoes with agave and then sprinkle with cinnamon and brown sugar. Garnish with more yogurt to mix in later if desired.
4. Serve immediately and enjoy!
5. For 21DF portion out with a yellow container. Count as 1 yellow and 1 red because of the yogurt! 

Grilled Fish Tostadas

Grilled Fish Tostadas 

Ingredients:

4 wild caught white fish fillets (halibut, tilapia, etc.)

1/2 jar of medium salsa

8 corn tortillas

mashed avocado or guacamole

cheese, jalapenos, lettuce (optional)

salt, pepper to taste

Preheat oven to 400 degrees.

In a large piece of foil, place your fish fillets and cover completely with salsa. Sprinkle with salt and pepper (if you are doing the 21 Day Fix, skip the salt) Fold foil over the fish to make a sealed container. Grill over medium heat on your grill for 6-8 minutes, depending on the thickness of your fish.

Meanwhile, lay your tortillas flat on a cookie sheet and bake in the preheated oven until completely crisp, but not brown, about 6-8 minutes. When finished, let cool a minute and then spread with mashed avocado or guacamole (if doing the 21 Day Fix, use only the amount that fits in your blue container.)

When fish is ready, flake apart with two forks and then spread on top of guacamole. Top with salsa from the foil packet and then garnish with any desired toppings, enjoy!

21 Day Fix Nutrition: 2 corn tortillas-1 yellow container  1 red container of fish , 1 blue container of avocado/guacamole, and count salsa on fish, lettuce or other topping as 1/2 green container