Simple Meal Swaps

When I made the choice to stop eating junk and to start eating clean a few months ago, I learned how the small changes really do lead to some pretty big results.

So big that I lost 15lbs from clean eating and workout with Focus T25!

I would tweak my diet here and there and try to think up healthier alternatives or versions to my favorite junk food.

Here are some samples of my simple swaps!

Old Breakfast vs New Breakfast

Cinnamon Toast Crunch vs Oatmeal with Splenda with pecans or fresh fruit

Pancakes with sugary syrup vs Protein pancakes with sugar free syrup

Cinnamon rolls vs Shakeology

Bacon with cheese grits vs 2 scrambled eggs with 2 slices turkey bacon

Old Lunch vs New Lunch

McDonalds double cheeseburger vs Lettuce Wraps

Ham & cheese sandwich with mayo vs Turkey sandwich with lowfat cheese on whole wheat with mustard

Fried chicken tenders vs Grilled chicken salad with fruit

Slice of pepperoni pizza vs Shakeology

Philly cheesesteak sub vs Roast beef sub from Subway

Old Dinner vs New Dinner

Fried Chicken vs Rotisserie chicken from local deli (sans skin)

Meatloaf with mashed potatoes vs Lean 6oz steak with Veggies

Fried catfish vs Baked lemon garlic tilapia

Olive Garden seafood fettucini vs Olive Garden minestrone soup with side salad

Old Dessert/Snack vs New Dessert/Snack

Ice cream vs Greek yogurt (Freeze in your freezer)

Chips vs Rice Cakes or Fresh fruit

Blueberry Muffins vs Cottage Cheese
Milk chocolate vs Celery Sticks with Almond Butter

5 Day Amazing Ab Workout

Whether you are going on a summer cruise or just headed to your neighbor's pool party, here is a 5 day total ab workout plan to get your abs to where they need to be! Be prepared to sweat a little!

Monday

1. 20 Reverse Crunches
2. 30 Russian Twists
3. 40 Second Side Plank
4. 30 Mountain Climbers
5. 20 Scissors

Tuesday

1. 20 V-Ups
2. 30 Mountain Climbers
3. 40 Side Jackknives
4. 30 Burpees
5. 20 Second Side Plank

Wednesday

1. 20 Second Plank
2. 30 Scissors
3. 40 Reverse Crunches
4. 30 Sit Ups
5. 20 Bicycle Crunches

Thursday

1. 20 Bicycle Crunches
2. 30 Side Jackknives
3. 40 Burpees
4. 30 Second Side Plank
5. 20 Scissors

Friday

1. 20 V-Ups
2. 30 Russian Twists
3. 40 Reverse Crunches
4. 30 Sit Ups
5. 20 Side Jackknives

Demos

Reverse Crunch:

1. Lie on the floor and place hands on the floor or behind the head.
2. Bring the knees in towards the chest until they're bent to 90 degrees, with feet together or crossed.
3. Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.
4. Lower and repeat for 1-3 sets of 12-16 reps.
5. It's a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.

V-Ups:

1. Lie on a flat surface with your lower back curvature pressed against the surface. Hold on to a fixed and sturdy object behind you (such as one of the beams from a squat rack) or you can just have your arms by your side with the palms facing the floor. Your feet should be straight in front of you and the upper torso should be aligned with the arms behind you holding on to the fixed object.
2. Raise your legs to where they are off the floor. This will be your starting position.
3. Raise your legs until the torso makes a 90-degree angle with the legs. Exhale as you perform this movement and hold the contraction for a second or so.
4. Go back slowly to the starting position as you breathe in.

Russian Twists:

1. Sit on the ground with your knees bent and your heels about a foot from your butt.
2. Lean slightly back without rounding your spine at all. It is really important, and difficult, to keep your back straight, but don’t let it curve.
3. Place your arms straight out in front of you with your hands one on top of the other. Your hands should be level with the bottom of your ribcage.
4. Pull your navel to your spine and twist slowly to the left. The movement is not large and comes from the ribs rotating, not from your arms swinging. Inhale through center and rotate to the right. This completes one rep.

Sit Ups:

1. Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.
2. Place your hands behind your head and lock them together by clasping your fingers. This is the starting position.
3. Elevate your upper body so that it creates an imaginary V-shape with your thighs. Breathe out when performing this part of the exercise.
4. Once you feel the contraction for a second, lower your upper body back down to the starting position while inhaling.

Side Jackknife:

1. Lie on your left side on an exercise mat with your legs extended straight downward and the right leg on top of the left. Place your left hand on your abdominals. Place your right hand behind your head. This is your starting position.
2. Raise your right let straight in the air while simultaneously raising your torso, bringing your right elbow toward your right leg.
3.  Hold for a moment and then return to the starting position.
4. Repeat for a complete set and then switch sides.

Mountain Climbers:

1. Start the exercise by lying face down on the floor.
2. Straighten out your arms and then touch your knees down to the ground or floor.
3. Now you are ready to lift yourself up into position. When doing this, be sure that your hands are directly under your chest at a width that is slightly more than your shoulder length distance.
4. Once you have settled into position and checked the position of your hands you should be sure to keep your legs stretched out, ensuring that they are properly lined up with the rest of your body. Pay special attention to your knees as many people tend to create a gap here but that should be avoided. If the recommended position is uncomfortable for you, it is alright to modify it slightly as long as you maintain the correct posture.
5. Now you should stretch out your left leg for stability. Bend your right knee and bring it up in the direction of your right hand. At this point, you should be in a similar position to the one you would be in if you were climbing a mountain or tree (hence the name) except horizontal instead of vertical.
6. After bringing your right knee up, return it to the original position and do the previous step with your left leg. (Once again, bend the left knee and bring it up towards the left hand mimicking the actions of a mountain climber)

Scissors:

1. Lie flat on your back. You can extend your arms so they're against the sides of your body with your palms pressing into the floor, or you can bend your elbows and place your palms under the back of your head.
2. Bend your knees and draw them into your ribs. This will make it easier to pull your navel in towards your spine and actively press your lower back flat on the ground.
3. Lift both legs straight up toward the ceiling, continuing to engage your abs and press your lower back into the ground.
4. Keeping your core strong, slowly lower your right leg down toward the ground, until it is a few inches above. Then scissor your legs, so you lift your right leg back up as you lower your left leg down towards the ground.
5. Keep the movements slow and steady, moving with control, and keeping your core engaged the entire time, and your lower back pressing into the floor.

Side Plank:

1. Lie on your left side with your knees straight.
2. Prop your upper body up on your left elbow and forearm. Position your elbow under your shoulder.
3. Brace your core by contracting your abs forcefully as if you were about to be punched in the gut.
4. Raise your hips until your body forms a straight line from your ankles to your shoulders. Your head should stay in line with your body.
5. Hold this position for the prescribed amount of time while breathing deeply. That’s one set.
6. Turn around so that you’re lying on your right side and repeat.

Plank:

1. Start off on a yoga mat in the pushup position. Starting with the pushup position is the easiest way to get into the plank.
2. Lower both your forearms to the ground so that both your elbows and fists are flat to the ground. Your palms should be balled up, and directly underneath your shoulders.
3. Curl your toes under and engage your abs by tilting your pelvis and pulling your belly button toward your spine.
4. Straighten your body but keep your neck and spine neutral. Imagine that you’re a plank of wood, and that you’re straight as an arrow.
5. Flex your abdominals and squeeze your glutes. These are the two major muscle groups you’ll be working out in this exercise.
6. Hold this position, also known as the plank, until after the burning begins. Keep your eyes on the floor in front of you. Avoid raising your behind. Your body should make a straight line from your heels to the back of your head.

Bicycle Crunches:

1. Lie flat on the floor with your lower back pressed to the ground and contract your core muscles.
2. With your hands gently holding your head, lift your knees to about a 45-degree angle.
3. Slowly, at first, go through a bicycle pedal motion.
4. Alternately touching your elbows to the opposite knees as you twist back and forth.

Burpees:

1. Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you.
2. Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body.
3. Lower your chest to do a push-up. Bring your chest back up.
4. Kick your feet back to their original position. Stand up, and then jump into the air while clapping your arms overhead.
5. Repeat.

7 Day Burpee Challenge

Improve Your Burpees: 7 Day Challenge

Want to greatly improve your burpees endurance in just 7 days?  Join our 7 day burpee challenge starting this August 24th  to help strengthen your core and build endurance!

7 Day Burpee Endurance Challenge

1. Sunday: Complete 5 Burpees x3 sets
2. Monday: Complete 10 Burpees x3 sets
3. Tuesday: Complete 15 Burpees x3 sets
4. Wednesday: Complete 20  Burpees x3 sets
5. Thursday: Complete 25 Burpees x3 sets
6. Friday: Complete 30 Burpees x3 sets
7. Saturday: Complete 35 Burpees x3 sets
   

How to do a Burpee:

1. Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you.
2. Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body.
3. Lower your chest to do a push-up. Bring your chest back up.
4. Kick your feet back to their original position. Stand up, and then jump into the air while clapping your arms overhead.
5. Repeat. Do 15 reps to complete one set. If you are a beginner or are out of shape, start off with 5 burpees in a row.
   

Monday Motivation...Get it Done

I know we all have the best intentions and always say "MONDAY, i'll start out fresh!! This will be the week" but then Monday rolls around and something goes wrong and you are right back where you started and again say .. "Tomorrow" or "Monday, i'll wait for next monday"

Let's not let this week be one of those week. I have some tips that will set this week up to be DIFFERENT and SUCCESSFUL other then the past weeks.

I do want to say that just because you have one bad day in the week or one bad moment that you shouldn't just throw in the towel for the whole day or week. Jump right back on track!! Scratch it and move on. Don't beat yourself up just promise to do better and forget it. We aren't perfect all the time and it happens to all of us. What matters is what you do from that point.

Let's make this week STAND OUT by setting it up for SUCCESS! 

1. Plan your workouts for the week. Sit down and write out every workout that you are going to do for the week and what time you have planned to do it!! This time is a meeting and a commitment you have made to yourself!!! So if someone asks you if you can meet them during this time your answer is, NO! You have already committed. Look at your calendar and work around your plans. So if that means you have to get up early to get it done .. DO IT! You will feel so much better to have it out of the way. 

2. Plan your meals and snacks in advance. Prepping and planning your meals is CRUCIAL to your success!! PROMISE PROMISE PROMISE!!! Just try it this week and see how much different your week is! Promise it will make things so much easier for you and with your snacks prepped you won't be starving and just resort to whatever is in front of you. I've been there!! I get cranky when i'm hungry. I like to plan out all my meals and snacks on Sunday of the week before, grocery shop, and then prep, chop, and cook everything needed. I'll chop my veggies, grill chicken breast for wraps and salads, make a batch of pinto/black beans to toss with some quinoa/rice in case of an emergency, portion, wash, and bag up my fruits and veggies, and have it all set and ready to go. This makes my week less stressful. Of course I always have my SHAKEOLOGY packets in my purse for outings, an apple, and a 100 cal pouch of almonds. These items are ALWAYS in my purse everywhere I go. I also carry around a bottle of water with lemon in it :) Love my lemon water!! PLAN YOUR WEEK! Promise promise it makes it so easy!!

3. Wash all of your workouts clothes and make sure they are folded and put away. When you have your clothes all clean, smelling nice, and ready to go it makes things less stressful. You don't have to search around the house for clean clothes to wear. I like to set my clothes out the night before along with my shoes and socks so that right when I get up that's the first thing I put on!! Wakes up and I rock my workout out first thing in the morning!! I also love buying new workout clothes. Gets me excited about working out!! Kind of like wearing new clothes on the first day of school. You look forward to it. Especially if they are cute. New workout clothes make me HAPPY! 

4. Find an accountability partner or group. Having someone to hold you accountable, push you, and motivate you is IMPORTANT!!! This will get your butt out of bed even on days when you really just want to sleep. I text my workout buddies every morning and we wake each other up, tell each other to crush it, and then come back with our sweaty pictures!! LOVE IT! Totally gets me going!! Love my challenge groups where we are able to rate how we did each day and share recipes. Totally gets me going on days I stay up too late or have some other lousy excuse

5. Get your workout done FIRST thing in the morning! If all possible get your workout done first thing in the morning!!! This will give you more energy for the day, put you a great mood, and leaves less room for excuses. If you get up first thing by the time the end of the day comes you won't have the excuse "Ah, i'll just do my workout tomorrow .. I'm too tired" or something won't come up!! Make that appointment first thing in the morning and don't let any excuse creep in!! 

6. No matter WHAT, don't give up!! Even if you screw up ... don't give up !! Pick up and keep going!! Reward yourself for sticking to it with a new workout out fit, a pedicure, new outfit, put a dollar in a jar for every time you get your workout in!! Never give up!! Always keep going!! Speak positivity in your life and know that you are in this for LIFE! This is a habit you are creating and a LIFESTYLE! You are not a quitter and you don't need a Monday to start!! Make this week SHINE!!! 

IF YOU NEED A LITTLE MOTIVATION....JOIN MY FREE FITNESS ACCOUNTABILITY GROUP!

https://www.teambeachbody.com/signup/-/signup/free?referringRepId=398090

Please fill out my form.

5 Day Eating Clean Challenge

Truth: I struggle with food. This is the first time that I have admitted that even to myself. Really I never thought it was a problem. I have tip toed and danced myself around it for years. Recently I picked up a book that I truly believe will change the course of my life.

I don't know about any of you but genetically I wasn't blessed with the eat anything you want and still look fabulous gene. What I eat in private always shows in public. God has a funny sense of humor with me.

I've discovered that it is more about me lacking self-control in that area that causes a cycle of my weight going up and down. See, I have a bad case of eat what I want and I although technically we eat clean there are periods of time and certain things that I will conveniently forget that I ate and they have a sneaky little way of showing up in my results or lack thereof.

I've lost weight before. I know the what and the how... Many people do too, those things aren't secret and there is no lack of ways to do that. The missing link for me and maybe many of you is the the want to.... Really wanting to make the changes and deciding that the results of those changes are worth the sacrifice.

Sacrifice is hard and no one wants to do it but it's necessary to achieve what we want. For too long, I'd get a donut in the grocery store (it's just one) or just eat a little of that fried chicken, come on it was only one wing, one glass of sweet tea, maybe I'm at a birthday party with the boys ... It's a party right... What's a little kiddie cupcake (there is so much left over) oh and you know they cut those pizza slices super small it won't even count because I worked out earlier... Any of this sound familiar?

We don't keep snacks and junk in our home but it's the out and about that gets me. It's the uncounted treats, the little of this, little of that, the I just had a taste, the I only ate half, the it's not mine, that hurts us. Those are the things we don't count and say well I stuck to my diet I don't understand why I'm not seeing the results I want. Hmmm.... Could it possibly be the little secrets you don't count?

Don't get me wrong, nothing is really wrong with any of those and I will probably continue to have them but only when they fit in my plan of action, when they don't fit I must acquit...lol.

So why are you telling us this....and what is this really about? Well one I'm telling you because I felt if I face that truth publicly I have to fix it... It's no longer secret and I also know that I'm not the only one. I wanted to free some people and let them know that the cat is out of the bag but the good news is.. We can fix it.

I am going to be personally going on a new journey of self discovery with a 5 Day Clean Eating journey.

So I am starting a small test group of women who want to stop starting over, get fit, learn how to eat in a healthy way that your family will enjoy.

If that's you or you know someone that could benefit from this type of group and accountability please share 

Apply here and invite a friend. Together we are more

Please fill out my form.