Powerful Transformations Are Not Just Physical

I'm a Beachbody Coach. 

Wait! Just wait. I'm not here to sell you anything. I have a point. A good one. Just hear me out.

So, as a Beachbody Coach, my newsfeed is filled with other fitness-minded folks, many of them also coaches. And most of them have these amazing transformation stories to share. Their before and after photos are amazing. I have long been a fan of those stories of physical transformation. Of people that challenge and push themselves to become stronger, healthier, fitter.

I don't have one of those. I mean, I've gotten stronger, healthier, and fitter through Beachbody Coaching. But a 10 pound weightloss and more toned muscles does little to inspire when you have those amazing folks with 50, 100, 150 pound transformations. In comparison, it just doesn't seem that hard to tone up and drop a few pounds.

Seriously, this was a big deal for me.

But it is hard. Or, rather, it is so easy to just live with those extra 10 pounds, weak, unhealthy, and cramming bags of Doritos into my mouth every night. (Like, every. single night. Bags of them.) I mean, it's not like I look unhealthy. Because the unhealthy is on the inside, where you can't see it. But I could feel it.

You can't see my transformation as easily as a great weightloss story, but it's there. My clothes fit better. I feel stronger. I run faster, longer. Nothing you would really notice in a before and after photo. I haven't lost 50 pounds or dropped 3 sizes. 

But my transformation has been just as dramatic. 

I've lost self-doubt and gained self-confidence. A lot of it.

I've dropped negativity and replaced it with goals. Positivity.

I have vision, focus, determination, motivation, and a huge heart filled with gratitude. 

So, you see, just because someone can't take a photo of it doesn't mean your transformation isn't very real and very powerful. You don't have to have some amazing weightloss story to inspire others. The inspiration is inside of you. And really, if one looks closely enough, they can see it in your eyes, your smile, and the way you carry yourself a little higher. 

Click here to learn more about starting your own transformation.

Preparing for a Healthy Holiday

Preparing for a Healthy Holiday

Thanksgiving is upon us. For most American households, that means turkey, stuffing, gray, mashed potatos, and pumpkin pie...all in copious amounts. 

And leftovers. Lots and lots of leftovers.

And napping on the couch. 

And more leftovers.

Add to that the tendency to stay inside during colder weather and it's not surprise that our jeans start to fit a little tighter this time of year.

Let's make a #YearEndResolution to avoid that weight gain this year.

Can you commit to these 3 things?

1. Drink more water, fewer sugary drinks and alcohol. According to WebMD, you should drink about an ounce of water for every pound you weigh (WebMD, 2015).
2. Load up on the veggies. Daily serving recommendations vary, but your body will benefit from more fruits and veggies (not the processed kind). And the more veggies on your plate, the less of the high-calorie/low-nutrition foods you'll eat.
3. Take a brisk 30 minute walk each day. Do it first thing in the morning, over lunch, or after dinner. Whatever fits your schedule, but just get it in. Can't spare 30 minutes? Then just do 20, 10, even 5. Just move!
4. Do a Turkey Trot! Sign up for an organized race that you and your family can run/walk together or just do three miles in your own neighborhood. 
5. Practice gratitude. I know. It doesn't seem to have much to do with health and fitness. But really, it does. The more we practice gratitude, the less we stress about the small stuff and the happier we are. Lower stress and increased happiness are as key to health and fitness as nutrition and exercise. So, go ahead and count your blessings each morning and each night.

References

WebMD. (2015). Water and your diet: Staying slim and regular with H2O. Retrieved from http://www.webmd.com/diet/water-for-weight-loss-diet?page=2.

Top 5 Meal Planning Tips for a Healthier Week

Top 5 Meal Planning Tips

for an easier, healthier week

1. Make 3-4 healthy dinners each week and use the leftovers for lunches.
2. Stock up on the basics. Watch for sales and coupons to stock up on oils, vinegars, and seasonsings. 
3. Frozen fruits & veggies are an acceptable alternative to the fresh variety. Keep plenty on hand for quick, healthy stir frys, pasta additions, and sides.
4. Plan. Set aside 15 minutes each week to plan your weekly menu and grocery list. Set aside another hour each week to meal prep for the week. 
5. Don't forget breakfast! Egg veggies cups are a quick, easy option for those mornings when you're rushed. And they are much healthier than grabbing one of the kids' pop tarts or frozen waffles!

Make a Year-End Resolution and join the Beachbody #DecemberFix challenge to get your nutrition and fitness back on track and avoid the holiday weight gain. 
Click here to learn more.

Weekly Meal Prep to Save Time, Money, and Health

My Sunday Meal Prep.

For just $55 a week, you can eat healthy, have more energy, and lose weight. Here's how it works for me:

$30 worth of ingredients (plus my lemon water to enjoy while I cook)

Olive oil + chicken seasoning (I like a LOT of seasoning)

Green beans with olive oil, salt, pepper, and garlic.

Two cups of Jasmine rice

I bake 2 sweet potatoes with my chicken

Brussels Sprouts with olive oil, salt and pepper
I have to cook them after the green beans because I don't have enough pots to cook in.

Pork chops in crock pot with some Sofrito, Adobo, and Sazon

Lemon slices for my daily morning lemon water - kick start your metabolism and detox a bit

Shakeology for my daily breakfast - I've got frozen dark cherries, peaches, and blueberries to add for flavor variety. This is what I call my healthiest meal of the day. It's packed with superfoods and nutrients without artificial ingredients.

13 meal varieties prepped for the week - the last 5 just waiting on some pork chops

Took me just over an hour to cook, package, and clean up (except the pork chops that will cook throughout the day)

Do you have one hour and $55 a week? 

That's what this week's worth of breakfasts, lunches, and dinners cost me. $55. Less than $8 a day.

Here's how it breaks down.

Shakeology. This is my breakfast each day. Plus I get way more than 30 days out of it, so once or twice a week I will have a second shake for lunch. One 30-day bag of Shakeology costs me $104.74 (with my coach discount, includes shipping). That breaks down to about $24.50 a week or $3.50 a day. 

The ingredients I used for my lunches and dinners (chicken, pork chops, green beans, brussels sprouts, sweet potatoes, frozen veggies, lemon, and jasmine rice) cost less than $30 which breaks down to about $4.24 a day. 

So, in one month, I'll spend around $220 for my meals. The average American  I'm eating healthier than ever and spending less than I used to on prepacked, processed foods and eating out. Just $7.75 a day for 3 healthy, delicious meals. 

$7.75 a day. Seriously, I would spend that on one fast food meal filled with fat, grease, and questionable ingredients. 

21 Day Fitness Transformation Group Starting Soon!

I'M LOOKING FOR 10 LADIES that want to completely TRANSFORM and tone their bodies. And you don't even need to leave your house!! Sounds AMAZING...right?
Commit to just 30 minutes a day for 21 days. We'll eat clean and tone our bodies. NO counting calories! NO counting points! NO starving yourself! We'll focus on EATING CLEAN for maximum results!
All workouts are done in the comfort of your own home on your own time. You'll have ME as your personal coach...walking you through every step of the program on a daily basis!
If you can commit to changing your life...and making this holiday season your healthiest yet.. I WANT TO HEAR FROM YOU!! I'm looking for 10 Ladies who are SERIOUS about changing their life… who want to get stronger...healthier...and feeling better than ever!

This program is NOT free...but includes:
-A complete 21 Day home workout kit with DVDs
-Custom clean eating meal plan designed for your challenge
-Portion control containers and shaker cup
-30 healthy meals! ~ A 30 day supply of Shakeology!
-Measuring tape to track all those inches lost
-ME as your personal coach
-Access to my private, lifetime support group
-A free 21 Day Fix T-shirt when you finish and send in your results!
-30 day trial to *Beachbody on Demand* - Stream $3000 worth of workout programs right from your phone, tablet, laptop, etc!

Please email at sunshinestrongbb@gmail.com if you would like to hear more details and I'll connect with you.  ... these groups fill fast and space is very limited!!

***Ask Me About The November Promotion!!***