Thursday, April 30, 2015

Super Saturday - Sweat for Something BIGGER

Erin Traill, diamond beachbody coach, coaching, Pittsburgh, training, super Saturday, Heinz field, fit mom, fit nurse, weight loss success, financial freedom, work from home
 
 
 
April 2015 - My second Super Saturday, a quarterly event that is full of motivation, training, and fun... but this one was a bit different - we were raising money and awareness for Katy Ursta's LLS Campaign for Pittsburgh's Woman of the Year.. LLS stands for Leukemia and Lymphoma Society - LLS holds a special place in my heart because I was an oncology nurse specialized in blood cancers, my dear friend is newly diagnosed with lymphoma and they do amazing work for families dealing with blood cancer and they are leading edge in research....
 
 
Erin Traill, diamond beachbody coach, coaching, Pittsburgh, training, super Saturday, Heinz field, fit mom, fit nurse, weight loss success, financial freedom, work from homeIt is such a great recharge hearing from Elite coaches in the area - their stories are motivating because although they are Beachbody Famous they are just regular women, or well at least they started that way lol... Great training
Erin Traill, diamond beachbody coach, coaching, Pittsburgh, training, super Saturday, Heinz field, fit mom, fit nurse, weight loss success, financial freedom, work from home
I felt so lucky to have my coach, Courtney join me!
Erin Traill, diamond beachbody coach, coaching, Pittsburgh, training, super Saturday, Heinz field, fit mom, fit nurse, weight loss success, financial freedom, work from home
Live workout mash up - A little bit of everything and intro to the new workout by ShaunT - CIZE!!!
Which is amazing and made me sooo excited for July when it is released!
Erin Traill, diamond beachbody coach, coaching, Pittsburgh, training, super Saturday, Heinz field, fit mom, fit nurse, weight loss success, financial freedom, work from home
Post live workout with the Forever Fit girls!



Erin Traill, diamond beachbody coach, coaching, Pittsburgh, training, super Saturday, Heinz field, fit mom, fit nurse, weight loss success, financial freedom, work from home
Sweating for something bigger - changing lives every day!



Erin Traill, diamond beachbody coach, coaching, Pittsburgh, training, super Saturday, Heinz field, fit mom, fit nurse, weight loss success, financial freedom, work from home
Presenting Katy with the check we helped raise in her Every Sweat Matter campaign!


Erin Traill, diamond beachbody coach, coaching, Pittsburgh, training, super Saturday, Heinz field, fit mom, fit nurse, weight loss success, financial freedom, work from home
After the event we all went out for lunch, and I had something very awesome I wanted to tell my coach... So I have been yo-yoing around the 70 pound mark for a few weeks, it felt like it was taunting me, SERIOUSLY! Well I weigh in every Saturday and just as luck would have it - THIS WAS THE SATURDAY I HIT THE 70 POUND MARK!!! I didn't know what to do, I wanted to shout it from the roof top, but instead I decided to keep it quiet because I wanted to tell my coach in person - and as always her reaction was worth the wait!!!!


Erin Traill, diamond beachbody coach, coaching, Pittsburgh, training, super Saturday, Heinz field, fit mom, fit nurse, weight loss success, financial freedom, work from home
At lunch with my Beachbody Family, so proud that of the 250 pounds lost between the group - Courtney and I were the biggest loser with over 100 pounds lost between just the two of us!!!

 I love what I do as a coach, it has transformed my life and the lives of many others - and it is so amazing to be surrounded by such amazing women on the same mission! Think this might be for you? Want more info on how to become part of this amazing mission to end the trend? Join me!



Fill out my online form.
Use Wufoo templates to make your own HTML forms.

Monday, April 27, 2015

3 Day Refresh Results

So I get this question a lot --- "Why did you do the 3 Day Refresh?"

Few reasons - top 2 - I was sneaking one too many cheats and I needed a restart... and secondly, I am not sure if it is because of my cheats (probably the reason) but my weight loss has plateaued... I also love a good challenge!

So like with anything, to be successful you must plan it out! I had a few challengers doing the Refresh with me so it was fun to share our plans with each other!


Erin Traill, diamond beachbody coach, 3 day refresh, before and after, successful weight loss story, jump start weight loss, overcoming weight loss plateau, dramatic results, fit mom, nurse, Pittsburgh
I found it really simple to keep everything the same until the afternoon snack and dinner - otherwise it was no brainer!
Erin Traill, diamond beachbody coach, 3 day refresh, before and after, successful weight loss story, jump start weight loss, overcoming weight loss plateau, dramatic results, fit mom, nurse, Pittsburgh
Fresh and simple ingredients!


Erin Traill, diamond beachbody coach, 3 day refresh, before and after, successful weight loss story, jump start weight loss, overcoming weight loss plateau, dramatic results, fit mom, nurse, Pittsburgh
Day 1 Dinner - Tomato and Cucumber Salad - beautiful and yummy!
Erin Traill, diamond beachbody coach, 3 day refresh, before and after, successful weight loss story, jump start weight loss, overcoming weight loss plateau, dramatic results, fit mom, nurse, Pittsburgh
Daily Breakfast - Shakeology with 1/2 banana!



Erin Traill, diamond beachbody coach, 3 day refresh, before and after, successful weight loss story, jump start weight loss, overcoming weight loss plateau, dramatic results, fit mom, nurse, Pittsburgh
My Lunch everyday throughout the program - very filling!




Erin Traill, diamond beachbody coach, 3 day refresh, before and after, successful weight loss story, jump start weight loss, overcoming weight loss plateau, dramatic results, fit mom, nurse, Pittsburgh
My Favorite Dinner - Veggie Stir Fry
Fresh minced garlic is a must!
 I was very surprised that I was not at all hungry, I enjoyed the Vanilla Fresh Shakes cause Vanilla Shakeology is my favorite (although, I missed my peanut butter in the shakes lol). But, the Fiber Sweep, although the flavor was good (tasted like fruit loops!) the texture was a little rough for a self proclaimed texture phobic girl....

I was pretty happy with my results when the Refresh was over, but I was elated a few days after when I went to weigh in! My challengers did amazing as well - down 2 pounds and down 3.7 pounds!

Erin Traill, diamond beachbody coach, 3 day refresh, before and after, successful weight loss story, jump start weight loss, overcoming weight loss plateau, dramatic results, fit mom, nurse, Pittsburgh

Ready for results like this?
Fill out my online form.
The easy to use Wufoo form builder helps you make forms easy, fast, and fun.

Thursday, April 23, 2015

Clean Cookie Dough

Clean eating recipe, kid approved recipe, healthy swap, cookie dough recipe, Pittsburgh, fit mom, nurse, cravings, Erin Traill, diamond beachbody coach

Ever crave something sweet, but not want to throw off your whole day? Or crave something sweet day after day and then one day cave and eat 1500 calories at the local bakery during that certain time of the month?? Of course, we are all human! And a sweet treat is fine, but what if you could give in a little without undoing your whole day? For me, my weakness is cookie dough - raw, in a blizzard, and I could eat spoonful after spoonful (believe me I have!) But today I have the answer to that craving!

Clean eating recipe, kid approved recipe, healthy swap, cookie dough recipe, Pittsburgh, fit mom, nurse, cravings, Erin Traill, diamond beachbody coach

What you need:

  • 2/3 cup raw cashews
  • 1.3 cup oats
  • 2 TBSP Agave
  • 1 TBSP Maple Syrup
  • 1 tsp Vanilla Extract
  • 1/4 cup Chocolate Chips

What you need to do:

Blend the cashews and oats in a blender or food processor until they are in a powder (high speed but be careful not to overblend - or the cashews will turn into cashew butter!)
 
Clean eating recipe, kid approved recipe, healthy swap, cookie dough recipe, Pittsburgh, fit mom, nurse, cravings, Erin Traill, diamond beachbody coach
 

Add the agave, maple syrup, vanilla and blend until well incorporated - best to blend in short bursts, again do not over process
 
 
Stir in chocolate chips by hand


Clean eating recipe, kid approved recipe, healthy swap, cookie dough recipe, Pittsburgh, fit mom, nurse, cravings, Erin Traill, diamond beachbody coach
 
Form into balls and freeze or refrigerate!
Enjoy!




Clean eating recipe, kid approved recipe, healthy swap, cookie dough recipe, Pittsburgh, fit mom, nurse, cravings, Erin Traill, diamond beachbody coach


Clean eating recipe, kid approved recipe, healthy swap, cookie dough recipe, Pittsburgh, fit mom, nurse, cravings, Erin Traill, diamond beachbody coach
My little taste tester :)

Sunday, April 19, 2015

Bikini Boot Camp Challenge

Erin Traill, diamond beachbody coach, 21 day fix extreme, 21 day fix, Autumn Calabrese, summer weight loss, dramatic weight loss, weight loss success story
 
I am so excited to announce my first ever Bikini Boot Camp Challenge group starting May 6th! I am beyond thrilled to announce this challenge group - why????
 
Erin Traill, diamond beachbody coach, 21 day fix extreme, 21 day fix, Autumn Calabrese, summer weight loss, dramatic weight loss, weight loss success storyWELL, at the beginning of the year my coach asked me what my 2015 goals were going to be professionally, financially, personally and for my family... One of my big scary goals was to feel confident in a 2 piece swim suit by my birthday, which is now quickly approaching! And guess what, I'm not there yet!!! So I need this challenge group, just as much as you do! So what better way than to reach this goal together?! Whether you are looking to drop those last 5-10 pounds, tone up or jump start your fitness journey - this group is for you!
 
At the end of this challenge, I am rewarding myself a few new summer outfits and a NEW TWO PIECE SWIM SUIT - and I want to reward one of my challengers as well.. Details will be provided in the challenge group, but one lucky challenger will be awarded a gift card to purchase a new swim suit for their new body!
 
I am keeping this group small because I want to work closely with everyone! Meal planning, recipes, 1:1 accountability, motivation and support and confidence training! I am so thrilled to have the sun and sand season ahead of us, and I am determined to make this the best summer yet!
 
 If you are ready, apply below and I can't wait to help you as we work towards our summer goals!
 




Fill out my online form.
Use Wufoo integrations and get your data to your favorite apps.

Saturday, April 18, 2015

Clean Sloppy Joes

Erin Traill, diamond beachbody coach, clean sloppy joes, sloppy joes, clean eating, healthy recipe, crock pot recipe, quick healthy meal, clean eating sandwich, fit mom, nurse, pittsburgh
I love crock pot meals! Nothing like having dinner taken care of before breakfast! Crowd pleaser - enjoyed it over a whole wheat bun and brown rice for lunch!

What you need:

  • 1-1/2 pounds lean ground turkey meat 
    Erin Traill, diamond beachbody coach, clean sloppy joes, sloppy joes, clean eating, healthy recipe, crock pot recipe, quick healthy meal, clean eating sandwich, fit mom, nurse, pittsburgh
  • 1 (15 ounces) can tomato sauce, no sugar added
  • 1/2 cup clean ketchup (I use my recipe)
  • 1 tablespoon garlic powder
  • 1 small onion chopped
  • 1 medium green bell pepper chopped
  • 1 medium red bell pepper chopped

 

What you need to do:

  1. Put everything in the crock pot
  2. Blend until well mixed
  3. Turn on low for 8 hours - doesn't get much easier than that!

Nutritional Content:
8 servings, each containing:
Calories: 200
Total Fat: 7 gm
Saturated Fats: 1 gm
Carbohydrates: 10 gm
Protein: 21 gm

 

Tuesday, April 14, 2015

Fitness during Illness




Erin Traill, Fitness during Illness, Clean eating during sickness, dramatic weight loss, diamond beachbody coach, fit mom, fit nurse, BRAT diet, hydrate, staying healthy during cold and flu season


As I sat in my shower, my stomach turning - I just kept thinking to myself, "who gets the stomach bug in April?" Then I turned to my news feed and found out that apparently a lot of people do! I have been sticking to my clean eating goals, and feeling good about my results and then DERAILED! Once I felt like I could tolerate a little bit of food, I looked in my pantry and fridge and thought, "huh, clean eating has one down fall, it is not stomach flu friendly!" The last thing I wanted was a spinach salad, or turkey meatballs - so what are you supposed to do when you are sick???

Well whether it’s the stomach flu and you can’t keep anything down or coughing, sniffling and sneezing have got you stuck in bed, being sick sucks. But it happens! And when it does it turns us into children again, wanting comfort food or sometimes no food at all! As much as we think ice cream and cereal (maybe that’s just me) will make it all better, indulging in junk food when we are sick will only make us sicker for longer.


Erin Traill, Fitness during Illness, Clean eating during sickness, dramatic weight loss, diamond beachbody coach, fit mom, fit nurse, BRAT diet, hydrate, staying healthy during cold and flu season
I know it’s not what you want to hear, but eating clean is even more important when you are sick. Eating foods high in sugar and fat suppresses the immune system, specifically the capacity of our white blood cells to destroy bacteria. So as much as you think that junk food is making you feel better, it’s actually compromising your ability to fight off the sickness, I know I was pretty disappointed when I found out too!

As a nurse, I feel compelled to tell you about the fabulous BRAT diet that is meant for easy digestion while recovering from the stomach flu - I know, I know I am going to mention WHITE bread but generally flu bugs like this don't last longer than 24 hours so relax eat a slice or two then toss it... let me explain:

BRAT diet is low in protein, fat, and fiber which allows your digestive tract to rest. The BRAT diet stands for Bananas, Rice, Applesauce and Toast.

Bananas: High in potassium to replace nutrients lost
Erin Traill, Fitness during Illness, Clean eating during sickness, dramatic weight loss, diamond beachbody coach, fit mom, fit nurse, BRAT diet, hydrate, staying healthy during cold and flu seasonRice: Plain white rice may help stop diarrhea by acting as a binding food and making your stools a bit more solid. White rice and other refined grains are recommended during diarrhea rather than whole grains, which contain fiber that is harder to digest. Less stools = less water lost = attempts at rehydrating.
Applesauce: Apples are high in pectin which helps ease an upset stomach, but raw apples can be hard to digest - therefore try applesauce or my favorite - Apple Bites!
Toast: The final food that will be easy on your stomach is dry toast or saltine crackers.  Like the other starches listed above, toast will give you some quick energy without taxing your digestive system.

Don't worry about counting calories during this time - rest, HYDRATE, and avoid sugar! A day or two off your meal plan isn't going to matter in the grand scheme of things, all that matters is getting you back on your feet as quickly as possible! During times of the stomach bug, avoid exercise - excessive sweating can lead to water loss that you might not be able to afford and chances are you aren't eating enough calories for a strenuous workout!

Erin Traill, Fitness during Illness, Clean eating during sickness, dramatic weight loss, diamond beachbody coach, fit mom, fit nurse, BRAT diet, hydrate, staying healthy during cold and flu season


While we are talking about illness we may as well talk about that pesky cold that just won't go away. The lingering sniffles or nagging cough that hangs around for two or three weeks -
 Again, stay away from sugary and fatty foods. Suppressing your immune system while your body is still fighting sickness is no way to return to full health. If you feel up to it, do a moderate workout. When I have a upper respiratory cough/cold I love to do a cardio workout, with modification because I feel like the deep breathing helps break up stubborn mucous.. Be aware that you will feel more tired and be weaker than usual, so don’t overdo it. But a moderate intensity workout, even just a brisk walk, can have immune boosting power.

Erin Traill, Fitness during Illness, Clean eating during sickness, dramatic weight loss, diamond beachbody coach, fit mom, fit nurse, BRAT diet, hydrate, staying healthy during cold and flu seasonOther than staying away from sugary and fatty foods and getting lots of fluid and rest, there are a few other ways you can boost your immune system to get feeling well again more quickly. There is evidence that stress also suppresses your immune system, so if you are under a lot of stress now is a good time to go to a toss in a yoga dvd (I would suggest PiYo), or take a relaxing bath... Make sure you are getting lots of antioxidants by eating fruit and vegetables, specifically berries, citrus fruits, kiwi, apples, red grapes, dark leafy greens like kale and spinach, onions, carrots and sweet potatoes. Fresh garlic and mushrooms have also been shown to have some immune boosting properties (So a stir fry with garlic, mushrooms, spinach, onions, and carrots sounds perfect!).... Oh and of course, Shakeology with all of its immune boosting benefits!!!

Above all don’t throw away your healthy habits or allow getting sick to derail your progress! A slice of bread or some white rice isn't going to throw off weeks of clean eating, just enjoy it and feed the rest to the ducks (well, that is what we are going to do!) You may have to scale back your intensity for a bit while you focus on getting well again, but getting sick is a normal part of life. It’s a not a race to the finish and taking a few days to rest and feel better will ultimately help you get back at it healthier and stronger!

And as always, none of this is a replacement for seeing a medical doctor!!!

Erin Traill, Fitness during Illness, Clean eating during sickness, dramatic weight loss, diamond beachbody coach, fit mom, fit nurse, BRAT diet, hydrate, staying healthy during cold and flu season

Wednesday, April 8, 2015

Spring into Shape

Erin Traill, Diamond Beachbody Coach, 21 day fix, spring into shape, challenge group, Beachbody Challenge Winner, spring fever, spring cleaning, fit mom, fit nurse, pittsburgh

Ahhhh - Spring is in the air, well snowflakes were in the air the other day - but Spring is coming, trust me! Spring is all about packing up the winter boots and wardrobes, out with the old and in with the new, open windows, flip flops, cleaning and de-cluttering! Now what if you committed to cleaning out your pantry???

Have you pulled out last years Spring/Summer wardrobe? My winter challengers are enjoying buying
a whole new wardrobe thanks to Shakeology, clean eating, great workout programs and fun challenge groups!

I love working very closely with my challengers, help them one on one with meal planning, grocery lists, recipes and whatever else they need - so because of this I am only accepting 10 new challengers for this group - Summer bodies are made now, will you be ready???


Fill out my online form.
There are tons of Wufoo features to help make your forms awesome.


Sunday, April 5, 2015

Free PiYo!!!

Erin Traill, Diamond Beachbody Coach, PiYo, Chalene Johnson, Beachbody on Demand, giveaway, cash back, weight loss transformation, yoga, pilates


I am very excited to be doing adding PiYo to my fitness routine. With the weather improving, I've been wanting to start running. I need something a little lower impact in my routine, especially with my "nursing knees" which have been bothering me lately. PiYo is going to be a great program to help me reach my goals, a long and lean body! So before you starting asking HOW?! I want to tell you about PiYo - well let's hear from the founder!


 

Okay -- Interested??? I know you are ;) So How??

Pretty easy - This is my gift to you with the purchase of Shakeology! So for simply the cost of a month supply of Shakeology, you will be getting PiYo, access to my exclusive challenge group and 30 days of Beachbody on Demand! WWWWhhhoooaaa!

Fill out my online form.
The easy to use Wufoo form builder helps you make forms easy, fast, and fun.

Wednesday, April 1, 2015

Turkey Quinoa Meatloaf

 Erin Traill, diamond beachbody coach, 21 day fix approved recipe, gluten free recipe, Autumn Calabrese, comfort food made healthy, turkey, meatloaf, fit mom, successful weight loss story, fitmom, nurse

What you need:

Erin Traill, diamond beachbody coach, 21 day fix approved recipe, gluten free recipe, Autumn Calabrese, comfort food made healthy, turkey, meatloaf, fit mom, successful weight loss story, fitmom, nurse
  • 1 lbs raw 93% lean ground turkey
  • 1/2 cup all natural-mild salsa
  • 1/2 cup cooked quinoa, cooled
  • 1 large eggs, lighly beaten
  • 2 cloves garlic, finely chopped
  • 1 tsp sea salt or Himalayan salt (Mineralize)
  • Ground black pepper (to taste, optional)
  • Fresh chopped parsley (for garnish, optional)

What you need to do:

1. Preheat oven to 375 degrees F (190 C)
Erin Traill, diamond beachbody coach, 21 day fix approved recipe, gluten free recipe, Autumn Calabrese, comfort food made healthy, turkey, meatloaf, fit mom, successful weight loss story, fitmom, nurse2. Combine turkey, salsa, quinoa, eggs, garlic, salt, and pepper in a large bowl; mix well by hand or with rubber spatula
3. Shape mixture into shape of a loaf and place in baking dish
4. Bake for 60minutes, or until center is no longer pink and meat is cooked through.
5.  Let stand 10 minutes before serving
6. Garnish with parsley