Beat the Odds Challenge

Beat the Odds - what does that mean to you? What Odds am I talking about? I am talking about this:

• Currently, 72 percent of men and 63 percent of women are overweight or obese.
• Less than five percent of Americans currently are considered to have ideal cardiovascular health
• The odds stacked against you when you have a thyroid disorder or insulin resistance
• 60% of new mom's never return to their pre-pregnancy weight
• New research shows sugar is as addictive as drugs.
• In 2015, a research showed that only 1% of women with a BMI over 30 will ever have a normal BMI

Do any of these relate to you?

Pretty scary statistics... and just when you think the odds are stacked against you, and you feel like there is no way 'out' - I am here to tell you that these are just numbers, and you my friend can beat these... How do I know?

Well - I had a BMI over 30 and now it is 21 (which is normal), I am a new mom that is under my pre-pregnancy weight, I am a recovering sugar addict, and I have Hashimoto (a thyroid disorder that makes losing weight more difficult) SO I know how it feels to have the odds stacked against you, I know what it is like to be the underdog, and I actually had a doctor laugh at me when I talked about wanting to lose weight. But I did it - over 75 pounds lost - and I know what it will take to get you there... The right way, the healthy way, the way that will be lasting weight loss....

We will work together, daily - and you won't have to go anywhere - I will help you meal plan, find recipes that fit you and your family, I will teach you how to make this lifestyle affordable - and I want to it to be fun! So I am adding in weekly prizes to help keep you motivated and accountable!

This group is 5 weeks long - with week one being a "preseason" week, in this week you are the student, you sit back and learn all about clean eating, meal planning, water intake and all the tips and tricks I have learned for proven success... then for the next 4 weeks we dig into the program!

So if you are ready to beat the odds, if you are ready to get real results just in time for summer, and if you are ready to start leading a healthier lifestyle - then I am ready to help you... I am taking 5 new applicants into this group, apply here to reserve your spot! I can't wait to chat with you!

Fill out my online form.

HTML Forms powered by Wufoo.

22 Minute Hard Corps

Alright my T25 and P90x3, time saving lovers -- I have big news for you!!! I am so excited! Legendary trainer Tony Horton has created a challenging but simple-to-follow workout program inspired by training techniques used by the military. Each workout in 22 MINUTE HARD CORPS is a quick—and intense—calorie-blasting drill designed to get you " boot camp fit " in just 8 weeks. You just show up, keep up, and get in shape!

What is 22 Minute Hard Corps?

•  A challenging, military-inspired workout program designed to burn fat, build lean muscle,  and get you “Boot Camp Fit” in 22 minutes a day.
• The latest fitness breakthrough from P90X® creator Tony Horton, inspired by his time spent at  U.S. military bases around the world, helping troops train to their maximum fitness potential.
• A series of 8 superefficient routines designed to maximize strength gains and fat loss within  the 22-minute workout window.

Is 22 Minute Hard Corps for me?

• It is for busy people without a lot of time to spend at the gym working out.
• Former members of the military, who want to get back to the fitness level they had when they  were in the service.
• Anyone looking for a “no-frills” workout that gets results without requiring them to learn a lot of complex moves.

Why is 22 Minute Hard Corps different?

• Superefficient, 22-minute workouts that condition your whole body with moves tough enough  to challenge you, but straightforward enough for you to do on Day One.
• Optional, two-a-day Hell Week Challenge pushes your results from great to absolutely epic.
• The easy-to-follow workouts designed to deliver dramatic, visible results.
• Anyone at any age or fitness level can do it!
• It helps you lose weight, increase energy, and feel better in almost everything you do.

Are these real “boot camp” workouts?

• The 22 MINUTE HARD CORPS workouts were inspired by Tony’s time spent training U.S. servicemen and women to their maximum fitness potential. They combine the no-nonsense simplicity of military PT (Physical Training), with Tony’s personal expertise in functional fitness and creating quick workouts that deliver great results in a short amount of time.

What equipment will I need?

• For some 22 MINUTE HARD CORPS routines, you will need a pull-up bar or resistance band and door attachment, as well as a Beachbody PT Sandbag or dumbbells.

What will I be getting in the Base Kit?

• 8 challenging workouts on 2 DVDs
• Quick Start Mission Guide
• 8-week Basic Training Action Plan
• Rations for Results Nutrition Field Guide
• Cold Start pre-workout drill
• Hell Week Challenge Card
• HARD CORPS: Battle Buddy Workout DVD (Free gift from ME!)

My Exclusive Test Group is forming now and I would love to have you join us!

Apply here and I will respond within 24 hours - let's get you started on the journey you deserve....

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

Crockpot Chicken Taco Chili

 

Perfect for these chilly (no pun intended!) days! Makes 10 one cup servings and at about 200 calories and tons of flavor per serving, this can't be beat! Great side, great main dish - and it all goes in the crockpot for the all around win! 

What you need:

• 1 small onion, chopped
• 1 (15oz) can of black beans, rinse and drained
• 1 (15oz) can of kidney beans, rinse and drained
• 1 (8oz) can of tomato sauce
• 10oz bag of frozen corn
• 2 (10oz) cans of diced tomatoes with chilis
• 1 (4oz) can chopped green chili peppers
• 1 packet reduced sodium taco seasoning
• 1 tbsp. cumin
• 1 tbsp. chili powder
• 3-4 boneless, skinless chicken breasts (fresh or frozen)
• 1/4 cup of fresh cilantro, chopped

What you need to do:

1. Combine every (except the chicken) into a crockpot and stir
2. Nestle in chicken breasts
3. Cook on low for 8-10 hours or high for 4-6 hours
4. 30 minutes before serving, shred chicken with a fork.
5. Serve alone or with your favorite sides and toppings

I loved mine in a wrap or baked potato with plain greek yogurt and diced green onions on top! ENJOY!

For more support, recipes, meal planning and other health and wellness assistance, please apply below!

Fill out my online form.

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

FebYOUary Challenge

It is sad to me that it took until I was almost 30 years old to truly love myself - but that is the hard truth. I have always put my health, my needs, my wants on the back burner.. until I realized that I couldn't serve my family from an empty cup! I had to take care of me, they need me to be healthy, to be happy, to be confident - and I need to show my girls what self love (not selfishness) looks like! So here I am, on a mission (as usual!)

I am on a mission to help you learn to love yourself fit - and it couldn't be any easier than this:

• in home workouts
• custom meal planning
• family friendly recipes
• daily motivation and accountability
• and a superfood meal replacement shake

Simple, on your time, in your house - perfect, right?

I love Valentine's Day - and as a couple, we don't celebrate it, but I love the idea of spreading love - so in honor of this fun holiday, I am going to be sending all my new customers a little Valentine's :) A packet of Energize and Café Latte for you to sample! Just a little something to spread the love!

I have a ton of specials running this month, so I am guessing this group will fill quickly - apply today and I would LOVE to see you there :)

Fill out my online form.

Online contact and registration forms from Wufoo.

The Art of a Cheat Meal

 

When it comes to getting fit, diet is public enemy number 1 - hands down the hardest part of fitness, especially in the long run. Don't get me wrong, I know 5 am cardio with ShaunT and 9pm lifting with Sagi is no walk in the park, but controlling what goes into your mouth for 24 hours is challenging. I have a huge sweet tooth and I love carbs (and butter!) but knowing I have a cheat meal coming my way, helps me stay focused. When following these rules a cheat meal can not only be good for the taste buds and mentality, it can be a great tool to help carve your physique. Cheat meals can increase metabolism, replenish glycogen (responsible for energy), reset hormones and insulin regulation. But before you go and order that piece of cheesecake, or everything off the dollar menu - I want you to read my 5 Tips on the Art of having a Cheat Meal.

• Understand the Science behind it...

• Cutting calories comes at a cost - Weeks of calorie deficits and lower carbohydrates
  
  
  causes changes within your body, and by understanding them you can better understand why and what kind of cheat meal is beneficial... so sorry I am about to get nerdy on you ((eekk, my favorite part))
• Leptin, a protein mainly produced by fat tissue, regulates appetite and energy balance in the body. It works and sends signals to the brain to suppress food intake and stimulate the use of energy, or calories. Leptin plays a key role in regulating body weight and fat mass through its stimulating effect on the brain. In fact, studies have shown that within 24 hours of fasting, leptin levels decrease to 30 percent of their normal value. 
• Sorry it doesn't end with leptin - Ghrelin, a peptide hormone mainly produced by the stomach, is an appetite stimulant that signals the release of growth hormone. Low-calorie diets and chronic exercise have been shown to result in increased ghrelin concentrations, which may lead to increasing food intake and body weight.
• In addition to affecting appetite and energy use through leptin and ghrelin, sustained caloric-deficit diets also cause the body to attempt to conserve energy by decreasing levels of the thyroid hormones T3 and T4, which help regulate and maintain metabolism. Sustained low-carbohydrate diets deplete the body of glycogen stores and can leave you feeling sluggish and weak, which can negatively affect your training performance, mood and increase your cravings.

• Now, use this Science to your ADVANTAGE!

• Okay so after 72 hours of a calorie-restricted diet we see changes in leptin and ghrelin levels, right? Therefore, weekly cheat meals that are higher in calories and carbs can help raise leptin levels while lowering ghrelin levels. This helps to return your hormone levels to normal and can reverse or prevent any slowing down of your metabolism. This in return improves your thyroid function, thus further boosting your metabolism. Since we don't see a repeat change in leptin and ghrelin for 72 hours, your metabolism increases will last for days past your cheat meal. And Tah-Duh the scheduled cheat meal can actually help optimize our body's hormones to avoid these plateaus and prevent entering that starvation mode.

• But it can't just be any cheat meal ((sorry))....

  

• A tub of cheese fries and a large blizzard aren't the kind of cheat meals I am talking about, sorry! This shouldn't be a moment that you eat the whole pantry, I am recommending that you avoid nutrient poor foods (sugary messes) that can actually derail your whole week of progress and will not be helpful in the science of your cheat meal.
• So when I talk about cheat meal I am talking about a meal higher in calories and carbs than your regular meal. My favorite cheat meal is a bacon cheeseburger actually! High in calories, carbs and protein! Pizza (not the whole pizza, like 2 slices haha) is another one! These meals leave me full and satisfied (when I remember to keep my portions in check, otherwise I am sure you are aware of the pain of overeating!). And every now and then throw in a small sweet treat, small, like share a dessert!

• I will say this time and time again - SCHEDULE IT!

• Put it on your meal plan, and this is a cheat meal - not day - not week... And remember, this is a meal replacement not addition!
• Also, don't make the mistake of eating less on the meals before the cheat, it defeats the purpose of adding calories! Plus, that plan will most likely backfire.. you will get overly hungry and overindulge.
• The best way to cheat is to plan ahead! Remember that, while cheat meals are meal replacements, they need to fit into your current eating regimen. Cheat meals allow you to satisfy cravings and give you a chance to loosen the reigns a bit, but they shouldn't turn into cheat days. They also shouldn't be a reason to eat less than you normally would at other meals.
• You don't want your cheat meal to be a Big Mac that you scarf down while racing home from work, that isn't enjoyable.. make it a fun, social thing! Go out, get dressed up (you tend to watch your portions more in jeans than you do in yoga pants - trust me, I know!)

• Gotta find what WORKS...

 
• Sadly for some a cheat meal can lead them to spiral out of control... So this might take a little trial and error... You need to figure out what cheat foods help kick cravings, boost your metabolism and energy and do not lead to further cravings... Did you ever have a meal and think, "yeah that was great and I'm good for awhile?" or have a meal and think, "okay now I want - this and that and this?"
• For me, I am happy anytime I am getting away from the same chicken and broccoli. A cheat can be steak or pizza or a cheeseburger. But if I have pasta and Italian bread with butter I crave it for days, which stinks! So I basically avoid it.

Discover what works well for you, make conscious decisions, schedule it and let me know how it goes! For more tips, support, recipes and meal planning - please apply here to be in my next fitness and wellness challenge group where we will work more 1:1 together!

Fill out my online form.

HTML Forms powered by Wufoo.

Shakeology Peanut Butter Cups

Some days you just want a Reese's cup - no denying it... I love them ((oh especially those Easter eggs!)) but they are full, and I mean jammed packed with calories, sugar and fat - bummer... well I have good news, these are pretty good! And the whole recipe is a serving!!!! Ready?

What you need:

• 1 scoop or packets of chocolate Shakeology
• 3 teaspoons of peanut butter (more or less depending on your preference - I would rather have them be more peanut buttery and eat less in a sitting)
• Water (about 4 tbsp.)

What you need to do:

1. In a small bowl add Shakeology.
2. Add water one tbsp. at a time until shakeology becomes a honey consistency
3. Line a cupcake pan (about 4 large or 8 little)
4. Evenly distribute half the Shakeology mixture
5. In a separate bowl hand whip peanut butter
6. Evenly divide the peanut butter on top the shakeology in the pan.
7. Top each one with remaining shakeology
8. Freeze until solid and enjoy!

I have been putting these in a baggie in the freezer and pulling one or two out when I need a sweet fix - the entire recipe counts as 1 red and 3 tsp.

For more tips, recipes, and meal planning assistance - apply here to join my next health and wellness challenge group! Can't wait to see you there!

Fill out my online form.

There are tons of Wufoo features to help make your forms awesome.

Black Friday Sale!

First of all - Happy Turkey Day! I hope you get to spend it with those you love! I debated for awhile on whether or not I should have a Black Friday Sale - I don't like to be sales-y because for me, this isn't a sale - this is an opportunity for me to help you live a healthier and more fulfilling life... That being said, who doesn't love a good sale???? Right!

So here is how it works - fill out my application below, make a qualifying sales purchase and get a free gift... and you get to pick! So you can decide between my challenger starter kit which includes 7 meal prep containers and a workout tank or my 3 day Shakeology Cleanse Kit which includes instruction on how to cleanse and everything you need to do so!

Not only do you get a great sale and a free gift, but you also get access to me as your coach and the support of my online accountability groups! If you are looking to drop a few pounds before Christmas or looking to buy a program to help kickstart the New Year - I hope to work with you! Apply below or email me at etraill7@gmail.com! Thanks, and have a great rest of your holiday!

Fill out my online form.

HTML Forms powered by Wufoo.

Superfood and Protein Packed Cookie Dough

Me, personally - sometimes I just crave something sweet... and I want it to hold me over until my next meal... and in comes this recipe! Superfoods, protein and filling enough to keep me satisfied until my next meal - perfect! But it gets better - there is no baking and only on dish involved! Ready?

What you need:

• 1/4 cup natural peanut butter, heated
• 1/4 cup of vanilla greek yogurt
• 1 tsp of agave
• 1 scoop of Vanilla Shakeology
• 2 tbsp. mini dark chocolate chips

What you need to do:

1. Heat peanut butter on low
2. Remove from heat and add yogurt, agave and shakeology
3. Allow to cool a little
4. Add chocolate chips
5. Form in to balls and refrigerate for 2 hours
6. ENJOY!

Oh yeah, and it is fix approved too ;) Mine are brown because Aubrey was too anxious to add the chocolate chips and they melted!  For more recipes, 1:1 support on your fitness journey - join my next Challenge Group! Apply below - Can't wait to see you there!

Fill out my online form.

There are tons of Wufoo features to help make your forms awesome.

Boo-Tay Challenge Group

 

I think I say this before every challenge group, but I just can't help it - so here it is ;) I AM JUST SO DARN EXCITED FOR THIS GROUP! Okay, now I will explain why lol! So, as I continue my own fitness journey I have been doing a little of this and a little of that - but for this challenge (in preparation for December's launch of Hammer and Chisel) I will be doing the 21 Day Fix Extreme with the Countdown to Competition Meal Plan - and I am hoping you will join me! Nothing like having a little bit of accountability!

My 30 day groups are very successful, on average women lose 10 pounds in 30 days - which is the ideal rate of consistent, and long lasting weight loss!

 

^^^Seriously, how awesome are all of those? These are my challengers first 7 day stats from my Back to School Challenge Group! ^^^

What I do to help coach YOU!

1. I help you pick the ideal program for YOU
2. We work in a group with like minded women and one on one
3. Meal planning assistance
4. Budget and Family friendly recipes
5. Daily motivation, accountability, and tips
6. I will help you change your perception of food and nutrition
7. Extra squat and boo-tay workout schedule!
8. Provide you with dense super food meal replacement shake (Shakeology)

My favorite thing about my challenge groups is that 95% of my challengers come back and do challenge group after challenge group! Which is good news for my newer challengers because not only do you get my experience and expertise, but you get their support and advice as well! Awesome and motivating environment for everyone!

So how do you get in? Fill out this application, and I will respond in 24 hours! First to commit, first to get a spot! Hope to see you there!

Fill out my online form.

There are tons of Wufoo features to help make your forms awesome.

Shakeology Mug Cake

Cause lets face it - sometimes you just need cake!

What you need:

• 1/4 tsp baking powder
• 1 tbsp of Stevia (optional)
• 1 scoop of Chocolate Shakeology
• Dash of salt
• 1 egg
• optional mix in: 1 tsp peanut butter or cocoa powder
• 2 or 3 tbsp vanilla unsweetened almond milk

What you need to do:

1. In a mug mix Shakeology, baking powder, salt, and sweetener.
2. Mix in an egg and 2-3 tbsp of milk
3. Mix until dry ingredients are wet
4. If you'd like to add peanut butter, put one dollop in the center and push it down a bit
5. Microwave for 90 seconds
6. When it is done the edges will pull from the sides
7. ENJOY!

For more recipes and 1:1 support - Apply here for an upcoming group!

Fill out my online form.

Use Wufoo templates to make your own HTML forms.

21 Day Fix Approved Chicken Noodle Soup

 

Chicken Noodle Soup is one of my favorite foods! And it is awesome that with just a few little tweaks, I can make this approved for my 21 Day Fix Meal Plan! This takes me 15-20 minutes to prepare and I get about 4 meals out of it! Enjoy!

 

For my Fixers one serving equals 2 greens, 1.5 yellows and 1 red

What you need:

• 1/2 c chopped onion
•  1 minced garlic clove
• 2 c sliced celery
• 4 cups of low sodium organic chicken broth
• 3 cups of chopped rotisserie chicken breast (boneless, skinless)
• 2 c sliced carrots (or if you are lazy like me, you buy the bag of carrot chips!)
• 1 1/4 c of cooked whole wheat pasta

What you need to do:

1. In a large pot - toss in the onion, garlic, celery, broth, chicken and carrots.
2. Heat on high until boil
3. After boil, reduce to low and cover for 30 min (or until carrots are soft)
4. Measure out 1 yellow of pasta and put into a bowl.
5. Top with soup (about 1-1.25 cups)

Nutritional Facts:

Total Fat - 8g
Sodium - 518mg
Carbs - 26g
Fiber - 5g
Protein- 44g

Body & Budget Boot Camp

I get asked A LOT about how I budget my family without coupons, sales ads, and while maintaining a clean and mostly organic lifestyle. And honestly, I was SHOCKED when women told me how much their average monthly grocery bill was! Like fell over, jaw to the ground shocked! And it hit me, I bet a lot of people could benefit from a grocery and budget makeover while also working on their fitness - and tah-dah the BODY & BUDGET BOOT CAMP was born!

I don't think that it is a secret that I used to be in poor shape. And when I talk about poor shape - I
mean financially, as well as physically. I have had to put groceries on a credit card, I have eaten an entire box of Hamburger Helper alone, and I got stuck thinking that 'this is just the way things are going to be'. Wrong-O! My drive for fitness - is a road to complete fitness, mind, body, soul and bank account... As I get closer to my goals, I feel this huge desire to share what I have learned and what has worked for me - so join me in a 30 day push to get closer to a fitter budget and body!

What can you expect from me?

• Budget Tips
• Daily tips on how to save money not only on your grocery bill - but in life in general. Small tips, nothing crazy - but I truly believe that small changes here and there can make a huge difference when it compounds together by the end of the month!
• Accountability
  
• Daily, I will ask you to check in with me and see how you are doing. This way I know how I can help you!
• Support
• Every morning, I will be posting something motivational - because lets face it, we are doing this together! I will be there to answer questions, lift you up when you aren't feeling it and be a friend through the process!
• Meal Planning
• Together we will work on a weekly meal plan, grocery list, and specific to you nutritional goals
• Recipes
• I will provide budget and family clean eating recipes to help you reach your goals!

What I expect from you?

• A daily check in - honest, raw - I want the good, the bad and the ugly!
• Shakeology combined with a workout program of your choosing (I can help you pick the perfect one!)
• Commitment to the group and to the process! Change isn't easy, but you can do anything for 30 days - Imagine what you can do in 30 days - both for your bank account and for your body!

How do you get in?

• Fill out the application below, send me an email or message me on Facebook and I am filling slots at a first commit first serve basis! Space will be limited!

Fill out my online form.

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

Healthier Taco Dip - American Flag Style!

Crowd pleaser - and they will never know your little secret, Greek Yogurt! Helps decrease calories, and increase protein value - making this just dish a little cleaner!

Taco Seasoning:

• 2 Tbsp chili powder
• 1/2 tsp cumin
• 3 tsp paprika
• 2 tsp oregano
• 2 tsp salt
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp cayenne pepper

Dip:

• 16 oz ⅓ less fat cream cheese
• 16 oz plain greek yogurt

Toppings:

• 16 oz jar mild salsa (or fresh, even better!)
• 3 cups roamine - chopped
• Cherry tomatoes - cut in halves
• 1.5 cup reduced-fat, shredded cheddar cheese
• 2¼ oz sliced black olives

What you need to do:

1. Mix the taco seasoning ingredients together (if you are in a rush or don't have all the spices you can use 1 packet of low sodium taco seasoning)
2. In a medium bowl, add taco seasoning to the dip ingredients - beat on high for 2 minutes
3. Spread mixture evenly into a 9x13 dish.
4. Top with a thin layer of salsa
5. Then layer with lettuce, tomatoes, cheese and olives!
6. Refrigerate for 2 hours prior to serving! Enjoy!

For more recipes and 1:1 support - please apply below or at etraill7@gmail.com

Fill out my online form.

Use Wufoo templates to make your own HTML forms.

Caprese Chicken

 

Caprese salad is a family favorite - and in Autumn's new cookbook - FIXATE - she had a great idea to add it to chicken! Great, fresh summer recipe and really quite simple!

What you need:

• Raw boneless, skinless chicken breast (as many as you plan on making!)
• Ground black pepper
• Extra virgin olive oil
• 2 tsp pesto sauce (per chicken breast)
• Fresh Basil Pesto sauce recipe here!
• Fresh Basil Leaves
• 1 slice of fresh mozzarella (per chicken breast)
• Tomato slices

 

What you need to do:

1. Season both sides of the chicken evenly with pepper (I am a garlic lover so I also added a pinch of granulated garlic to the chicken!)
2. Heat oil in nonstick skillet over medium heat
3. Add chicken, cook for 3-4 minutes on each side (until no longer pink in the middle)
4. Top chicken with pesto, mozzarella, and tomato.
5. Reduce heat to low and cook, covered for 1-2 minutes or until cheese and tomatoes are softened.
6. Top with fresh basil and enjoy!

Fresh Basil Pesto!

So amazing with all the basil I had from my garden! Felt light and fresh - great way to switch up my typical chicken!

 

What you need:

• 2 packed cups of fresh basil leaves
• 2-3 cloves of garlic (peeled)
• 1/4 cup pine nuts
• 2/3 cup extra-virgin olive oil, divided
• Sea salt and pepper to taste
• 1/2 cup of freshly grated parmesan cheese

What you need to do:

1. Combine basil, garlic, and pine nuts in a food processor and pulse until coarsely chopped.
2. Add 1/2 cup of the oil and process until smooth.
3. Season with salt and pepper
4. Add the remaining oil and pulse.
5. Transfer into a serving dish and add cheese.
6. Mix well.
7. Enjoy!

Pea Protein

The second compent in Shakeology's protein blend is Pea Protein! Not only is it a great hypoallogenic, vegan, and vegetarian source of protein but it is also soy, gluten, and dairy free!

Benefits of Pea Protein:

• Excellent Amino Acid Profile
• Yellow peas supply a unique array of amino acids, the building blocks of body tissue (including skin, hair and nails), muscles, DNA/RNA, hormones, enzymes that help your body function normally, and even your immune system!  Being rich in lysine and arginine, pea protein is especially beneficial for active lifestyles
• Pea protein is high Lysine
  
• Lysine cannot be made in the body and must therefore be consumed through the diet. Lysine is the precursor of carnitine, the molecule responsible for converting fatty acids into energy and helping to lower cholesterol.
• Lysine also appears to help absorb calcium and plays an important role in the formation of collagen—the building block of connective tissue such as bones, cartilage, skin, tendons. It supports the normal growth and development of children and plays a role in the maintenance of a healthy immune system.
• Lysine deficiency is rare in typical American diets but can be a risk for strict vegetarians, vegans or elite athletes.
• Insufficient lysine can lead to fatigue, nausea, dizziness, loss of appetite, agitation, bloodshot eyes, slow growth, anemia, and reproductive disorders.
• Branched Chain Amino Acids refers to the amino acids: leucine, isoleucine and valine. 
• Together they make up 40% of the daily requirement for essential amino acids in humans.
• 30% Iron Content 
• Iron is an integral part of human physiology and is required for the transportation of oxygen throughout the body as well as regulation of cell growth and differentiation.
• Pea protein provides 30% of the iron required per day in a single serving.
• Allergen-Friendly
• Some individuals simply cannot tolerate egg, milk and soy-derived protein due to allergies. For example, the milk sugar called lactose can cause severe allergic reactions that result in unwanted gastrointestinal side effects like nausea, bloating, diarrhea or vomiting.
• Yellow pea protein powder is suitable for almost any user. It also contains no gluten. Most yellow proteins are organic and contain little or no artificial colors, sweeteners or fillers.
• Muscle Recovery 
  
• Muscles are structures made mostly from protein. Intense physical training or simply every day activities can cause muscle to breakdown on a daily basis.  
• Thermic Effect of Protein 
• Proteins have a “thermic” effect, meaning that they create heat in the body through the process of digestion. Since proteins take a lot of energy to digest, you burn more calories after eating a meal high in protein.
• In fact, up to 30 percent of protein’s calories get burned through its digestion according to “The Abs Diet” by David Zinczenko. Building a weight loss strategy around lean sources of protein like yellow pea powder makes nutritional sense.
• Blood Sugar
• Dietary protein has another important affect on your weight loss efforts. Blood sugar will spike in response to carbohydrate based foods meals thereby causing the pancreas to secrete the hormone insulin to facilitate the storage of circulating nutrients. Large insulin spikes that result from high or simple carbohydrate-containing meals (e.g. white rice, white bread or sweets) may trigger fat storage and may lead to insulin resistance according to “The Fat Burning Bible” by Mackie Shilstone. This can also lead to subsequent drastic drops in blood sugar which result in fatigue. Consuming or combining protein with a meal helps to regulate this blood sugar and insulin effect to potentially prevent body fat storage.tein has another important effect on your weight loss efforts.

Back to School Challenge

Let's face it - in the summer, things can get a little out of control - graduation parties, picnics, camping, fun fruity summer drinks, bbqs, and on and on... waist line is out of control, grocery budget is blown... and we are left saying "where did our summer go?"

Like me, you have probably spent every 'free' second making sure your kids had a great summer, you have focused all your time and attention on them in hopes they would have the time of their little lives... but now it's your time!

And if I told you, 'all I need is 2% of your day and I can get you the body you always wanted and save you time and money' would you be interested? Well ladies... it is time to GO BACK TO SCHOOL!

THE SYLLABUS

-Making the Time-

If you can't wake up any earlier than you do now, find a spot for a half hour everyday where you can workout. If you stay home, that may be during the time one of your kids takes a nap, or when one is at pre-school and you just have to wrangle one child, maybe its when your hubby comes home from work, or after the kids go to bed. To ADD this "me" time to your day, you will probably have to give up something. That may be when you read your favorite blog (don't skip mine though ha-ha), you may have to give up a TV show, or hobby. You've all probably heard it...don't FIND the time MAKE the time.

-Goal Setting-

Together ,we will figure out your WHY. Your reason for wanting to become healthier and set some goals to get there. It's not enough to just say you want to lose some weight! That won't keep you motivated. When you dig down and figure out what's driving you .... you will make the mental switch to want to workout and prepare healthy meals. You will figure out a way. Together we will set small goals to measure progress, if we look at the big picture it seems daunting - we would never ask our kids to look at the whole school year, we would have them break it down into semesters, classes, weeks... So similarly, we will set goals for day 7,15, and 30.

-The Requirements-

We are busy as it is, so the workout we pick for you will be one that is 30 minutes or less. We will get you started with Shakeology because honestly, its the easiest healthiest meal of your day. And the benefits are worth-every-penny. We need moms body to run as efficiently as it can, to have more energy, to be able to fight cravings, and get the vitamins and nutrients pumped in so she can do everything she needs to do.

-The "Class"-

This challenge group will be 5 weeks long. The first week will be orientation - I will simply be instructing you on how to be successful - then for 4 weeks we will conquer these goals together. I want you show up once a day and check in and I see that your putting in the effort and really trying to change and work towards your goals I'm not trying to be tough lol, I'm not really that kind of "teacher". I just am writing from my experience of coaching challenge groups and myself - daily accountability is key! I will put 110% into you if you show up! I can't want it for you, as much as I try to...it never works that way. I will be there for you in the 'class' and outside the 'classroom' - I want you to succeed and that is my #1 goal!

-Objectives-

I will post at least twice daily in our private Facebook group. I will post daily motivation, tips, time saving recipes, workout advice, and help you stay accountable. I will have you check in one a day rating how your day was. Every once in awhile I will post a little assignment for the day. Having the support of the group is the secret sauce. When you have other people to help inspire you and encourage you, it makes a huge difference. My other big goal for this challenge is to help you save money on your grocery bill and to be able to provide a healthier lifestyle for your entire family. So I will provide my tips on how I budget groceries!

-Grading-
Usually this isn't the fun part, but in this case it is! I will be watching you closely in this group, and the more you participate the more points you will get. These points will add up and I will be giving away prizes! And yes, there will be bonus points ;)














Apply to be in my class! Class begins August 17th and size is limited to 10 - so apply now!

Fill out my online form.

Use Wufoo templates to make your own HTML forms.

Free 7 Day Clean Eating Challenge

Soooooo, let me guess - you started this year with all these "I am going to eat better and look great this summer" kinda goals.... Like I've said before the number one New Year's Resolution is to lose weight - and if you are like the over 90% of the American population, you've probably already fallen off the bandwagon --- DING DING WAKE UP CALL!!!

So why am I so passionate about clean eating? Umm, well you only have one body and you should fuel it and treat it like that! And I also know, without a doubt that nutrition is 80% of health and weight loss -- so yeah, it is pretty important! And I also realize it is the hardest part - working out for 30 minutes a day is easy, anyone can give up 2% of their day to workout - but the other 23.5 hours of having to control what is on your plate and what goes into your body, now that is the hard part... A lot of people think this is complicated, expensive and takes a lot of time - WRONG-O!!!

I've done every diet in the past before, but the beauty is -- THIS ISN'T A DIET - it is fueling your body, correctly.. And you will not believe how much better you will feel!

What are you going to get out of this:

1. Clean Eating meal plans
2. Clean Eating grocery lists
3. Simple and nutritious recipes
4. Simple Daily workouts
5. A place to ask questions, look for tips and get support
6. Most active participant will win a FIXATE COOKBOOK by Autumn - the creator of the 21 Day Fix!

What are the requirements:

1. Creating a free account on my site.
2. Your commitment to check in daily to our closed Facebook group
3. Invite a friend or family member to join! It is always easier to take on a new lifestyle with the support of a friend - and why not, its free!
4. Option to buy a 5 day supply of Shakeology - find out why I credit a lot of my success to Shakeology!

Are you ready to get started? Group starts August 9th! Fill out this application, email me at etraill7@gmail.com or lets connect on Facebook!

Fill out my online form.

HTML Forms powered by Wufoo.

Whey Protein

Whey is a dietary supplement and food ingredient created by separating components from milk. Whey is a by-product of the cheese-making process.  Whey isolates contain the higher percentage of pure protein and can be pure enough to be virtually lactose free, carbohydrate free, fat free, and cholesterol free.

Whey proteins are highly bioavailable, are very quickly absorbed into the body, and have a high concentration of amino acids which are highly concentrated in muscle tissue, and are used to fuel working muscles and stimulate protein synthesis.

Whey isolates have had their base component (water) removed and are generally considered almost lactose and cholesterol free — they are typically at least 90% protein

Whey protein is popular among athletes today because of its ability to be digested very rapidly and help return the post-workout body back from a catabolic (muscle-wasting) state to an anabolic (muscle-building) state. Making Shakeology the perfect post workout meal replacement!

Top Ten Benefits of Whey Protein:

1. Weight Loss
2. Assists in increasing in muscle mass
3. Assist in cancer treatment
4. Increase in glutathione levels (your body’s main water-based anti-oxidant)
5. Decrease in HIV symptoms
6. Decrease in triglycerides
7. Decrease in total cholesterol while increasing HDL (good cholesterol)
8. Increase in immune system function
9. Decrease hunger (a study showed that after consuming whey protein blood levels showed significantly reduced levels of ghrelin (a hormone that tells your brain you’re hungry) up to four hours later)
10. Decreased recovery time and symptoms of over-training