Mexican Chicken Tortilla Soup

I would be lying if I said that I wasn't excited to try out my new soup bowls from a holiday gift exchange! Great recipe that my family (yes, even my kiddos loved). Will probably try to spice it up a little more next time!

What you need:

• 8 6-inch corn tortillas
• 2 tsp olive oil
• 1/2 cup chopped onion
• 2 cups slived celery
• 2 cloves of garlic
• 4 medium chopped tomatoes
• 6 cups of low-sodium organic chick broth
• 3 cups chopped rotisserie chicken breasts (boneless, skinless)
• 1 1/2 cups sliced carrots
• 1 tsp oregano
• 1 tsp ground chili powder
• 1/2 tsp sea salt
• 1/4 tsp ground pepper
• 1/4 c. chopped fresh cilantro
• 4 tsp. crumbled feta cheese

What you need to do:

1. Preheat oven to 350
2. Line large baking sheet with parchment paper
3. Place tortillas on baking sheet. Bake for 8-10 minutes or until toasted and crispy. Remove from oven. When cool, break into pieces. Set aside.
4. Heat oil in large saucepan over medium heat.
5. Add onion and celery - cook until onion is transparent
6. Add garlic, cook for 1 minute
7. Add tomatoes, cook for about 5 minutes or until tomatoes are soft - set aside.
8. Add onion mixture, 2 cups of broth and half of the toasted tortilla pieces to blender. Blend until smooth.
9. Add blended mixture to large saucepan. Add remaining 4 cups broth, chicken, carrots, oregano, chili powder, salt and pepper. Bring to a boil over medium high heat. Reduce heat to medium low and cook for 10 minutes.
10. Top each serving with cilantro, cheese, and remaining tortilla pieces.

ENJOY!

For more recipes, support, tips and motivation - apply for my upcoming challenge groups - groups are forming now!

Fill out my online form.

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

Turn your Resolutions into Results

Although I don't believe you need a Monday, a new month or a new year - it can't help to tap into that 'new' motivation! I know I will be - I am already thinking about my New Year goals - for my family, my marriage, my career, my body, coaching, and financially - yep, I think about all these things! I  want to know how I can be better all the way around! And I want to kick this off with you!

So what is this group all about???

• Everyone including myself is committed to a workout program (not sure where to start? no worries, we will figure it out together!) - I will be continuing my Hammer and Chisel schedule
• Everyone is committed to checking in the group daily!
• I am going to teach you how to meal plan and prep weekly - as well as include budget tips!
• Daily motivation, accountability, 1:1 coach support
• Recipes for your entire family!
• Positive mindset activities

Lets do this! Let's kick off the New Year with a game plan! I know for me personally, I spent year after year making the same resolutions - but I realized, you can't live the same year over and over again and call it a life... thinking about that, really made me dig deep and soul search.. it is so true, and yet sad - I am not going to live another year on rewind and replay.

January 4th is our preseason start date - during this week I will give you daily tips and tricks to being successful during the Challenge!

Ready?

To be considered for the challenge, please fill out the application below!

Fill out my online form.

Online contact and registration forms from Wufoo.

Hammer & Chisel - Week 2 Recap

My hard work and dedication on meal prep day was a huge success! I saved a ton of time, money and calories. And I am happy to report, I stuck to it... I am also happy to report that the Traill family is one week butter free - now I get it, butter can be good for you... but between the temptation to me and the cross contamination risk to Kate (who is dairy intolerant) it is a good move for us! We really focused on food this week - and our favorite hit was my panko breaded chicken - the girls thought they were eating chicken nuggets, I thought I was eating chicken parm! Win Win (or winner, winner, chicken dinner in the words of Aubrey!)


 And like the rest of you, we have had our fair share of holiday parties and temptations! By following my holidays tips, I am happy to report - they have been pretty much a non-issue! This upcoming week with Christmas Eve and Christmas - I have a plan! And I think that is key, if you go in knowing you are going to have a cheat meal, you might go crazy, and eat everything in sight. When really you should go in having goals and intentions! For example, on Christmas Eve we always have steaks and a baked potato bar - I will skip the baked potato bar and put my steak on a salad with greek yogurt ranch! Perfect! Still a treat, but without going overboard. On Christmas, my plan will be to have a shake before I leave. And practice portion control  I'm going to skip wine, go with 2 cookies and lots of water! Again, still a treat but without going overboard!

As far as the workouts went, it was a challenge to press play after night shift. I am not going to lie, I did not feel like it. My brain was in a fog during an agility workout in Chisel Agility, but I did my best - sometimes that is all you can do! My favorite new move came during Hammer Conditioning - burpees with weighted rows! Check it out!

 

The key for this busy week will be prep! I moved my rest day to Christmas, because I just know myself! On Christmas Eve, I am also preparing for Christmas by doing a modified Shakeology Cleanse Day (having steak instead of chicken).

 

 

 

Meal prep has become a family affair! I bring the girls kitchen in with our their dishes and it keep them busy for awhile, at least! I used to think I didn't need to food prep because I only work 12 hours a week outside the house, but that doesn't mean I am not busy! And I get caught up in excuses to why I can't cook, or want to grab something not on my plan! I also found that prepping food for the girls was also key! This keeps me 100% out of the kitchen, with the exception of breakfasts!

I am loving sharing my journey with my challenge groups - we are all at different parts of our journey, but we all support each other! We form friendships, cheer each other on, inspire and motivate one another. My groups are forming and filling up quick - reserve a spot today!

 



Fill out my online form.

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

Spinach & Turkey Lasagna Roll-ups

Hello Pasta Lovers! Better yet, this was perfect on meal prep day - easy and reheated perfectly!

What you need:

• 9 cooked whole wheat lasagna noodles
• 2 cups chopped baby spinach
• 2 cups ricotta cheese
• 1/2 cup parmesan cheese
• 1 egg
• 1 clove of minced garlic
• 1/2 tsp Italian seasoning
• 1/2 tsp pepper
• 1/2 lb ground turkey, cooked
• Low Sodium Spaghetti Sauce
• 1 cup shredded mozerella

What you need to do:

1. Preheat over to 350
2. Mix ricotta, spinach, parmesan cheese, egg, garlic, Italian seasoning, and pepper in a bowl.
3. Add cooked turkey and set aside
4. In a baking dish, place 1 cup of pasta sauce on the bottom of the dish so the bottom is evenly covered!
5. On a cutting board (wax paper, whatever!) - lay out the lasagna noodles
6. Spread cheese mixture evenly over each piece of lasagna.
7. Roll one strip of lasagna at one end and roll all the way up and place in baking dish, seam side down
8. Continue this process with all lasagna pieces
9. Top lasagna rolls with sauce and mozzarella cheese.
10. Cover with foil
11. Bake for 40 minutes

Don't Get Tangled Up in Holiday Weight GAIN!

The average American gains 7-10 pounds during the holiday season! I thought the average would be like 3-5... but 10 pounds! Wow... How do you stack up during the holiday season? Do you really ever lose it all?

 

The holiday season can be really difficult - from food pushers, to lack of sleep, to stress, get together, and the emotional difficulties that can also come with the holiday season. For many, this is a time of emotional stress and sadness, causing emotional eating. Let's face it, we are programmed to eat when we are happy, sad, stressed, tired, and on and on...

First and foremost, if you go into an event and plan on 'winging it' you will crash and burn... no way to sugar coat this one! Here are a few more of my personal holiday tips...

One tip I forgot to add was to say 'no' to food pushers... no I don't want to try it, no I don't want a bite, no I don't want any left overs --- but thank you! If you had a food allergy or were avoiding the food for a religious reason, you wouldn't think twice about saying 'no'. So this is your new 'lifestyle' treat it like one!

I constantly remind myself that fit is forever and flavor is temporary.. or as my momma used to always say "moment on the lips, forever on the hips!"

For more tips and support or for help losing the holiday weight - groups are enrolling now... Apply here to be considered! Space will be limited!

Fill out my online form.

HTML Forms powered by Wufoo.

Hammer & Chisel Week 1

I think I will start off by saying - this program in 7 days has surpassed all my expectations and is my soul mate workout! I will admit, I was a little concerned about the length of the workouts (T25 spoiled me!) but it has not been an issue! I'm enjoying the workouts so much that they are flying by!

 

Setting up my workout space in my bedroom was key! I slept in my workout clothes so I literally ruled out of bed and pushed play!

I did battle some sore muscles - well a lot of sore muscles actually! It was a long time since I did a
weighted workout and I have been feeling it... best kinda pain though! Funny story, I was at work one night (Tuesday, actually) and I had 2 patients ask me why I was limping!!! I felt it with every patient I helped move, every drain I bent down to empty, and every time I got up from sitting in a chair (which wasn't often!).. I did order Recover to help with muscle soreness and I can't wait to try it!










The one thing, I am disappointed in is - myself... I didn't follow my meal plan the way I had hoped! 2 cheat meals, too much wine, maybe some butter (okay, yes - there was butter!).. I just know I can do better and with a March cruise and  Febuary fit mom photos - I need to buckle down... I learned what worked and didn't work from week 1, and made some improvements week 2! The biggest thing was adding a meal prep in for my girls - I would be going about my day, thinking I didn't have to make dinner when really I did need make something for them! It is so important to me that they eat healthy, balanced diets - so on their dinner menu this week is turkey spaghetti, homemade baked chicken strips and grilled chicken (thank goodness they both love grilled chicken!)



I was lucky enough to have a helper today and together we prepared over 15 meals! Not including breakfasts (because we make the eggs fresh daily) or snacks (but we did pre-portion and baggie them all up!) PHEW! Successful day to help set up for a successful week!


Week 2 Meal Plan!



Prep Work Completed!




I love that I have an amazing support team - including my accountability partner and group! We keep each other on track, give each other new ideas and recipes and I couldn't do this without their support! If you are looking for support like this, please fill out my application below!

Fill out my online form.

Use Wufoo integrations and get your data to your favorite apps.

Onion Baby-Baked Potatoes

It is no secret... I love butter - my hardest craving to kick! Every time I try to make a regular baked potato, I tell myself I won't put butter on it "this time" and guess what??? I always to... So I gotta switch it up!  Delicious and simple as can be! You can use red potatoes and cut them as well!

What you need:

• Baby potatoes (red or multicolored)
• Extra Virgin Olive Oil (amount depends on how many potatoes you are making, you need just enough for a light coating)
• Dried Minced Onion
• Onion Powder
• Dried Parsley
• Dash of Garlic Powder

What you need to do:

1. Preheat oven to 400
2. Spray glass baking dish
3. Place washed potatoes in the dish, single layer
4. Drizzle lightly with EVOO
5. Sprinkle on onion powder and minced onion
6. Bake for 40 minutes
7. Enjoy!

21 Day Fix and Hammer & Chisel Approved - for more recipes, tips, support and meal plans, apply for a spot in my next challenge group... Groups are enrolling NOW!

Fill out my online form.

Use Wufoo templates to make your own HTML forms.

Preparing for Hammer & Chisel

Okay - let me just get this out of my system... I AM SOO EXCITED... ahh.. okay... And incase you aren't sure what I am talking about - check out our newest 60 day program - The Master's Hammer and Chisel

So in order to be successful in anything you need a plan right? You wouldn't Christmas shop without a list and coupons, or just get in the car and go on vacation - you need to pack, shop, plan and prepare.... And fitness challenges aren't any different! Whether this is your first challenge or your 12th, preparation is the key to success!

In these challenges, I change your mindset and how you think about food, workouts, water, nutrition.. My goal is a whole body transformation for both of us!

The second I was able to, I did my homework on Hammer and Chisel - what can I eat, how much can I eat, what equipment do I need and what kinda time is required! This is the required equipment for this challenge:

Do you have what you need? Okay, great... Now the best/worst part - those before pics! I know, they aren't fun - but it is rewarding to see how your body changes over the course of the next 60 days... Mine are done, your turn!


Figuring out water intake is important, and actually a lot of people find this one of the harder parts of the challenge - I know I do!!! How much water are we talking? Well, take your weight in pounds, and divide it in half - and that is how many ounces a day you should be consuming! I plan in my water intake, so I am not chugging water before bed - been there, done that - million night time bathroom breaks!



Alright, now we need a plan! My #1 tip is to have a plan for the week! When will you workout, what will you eat? First thing was first, I had to calculate what calorie bracket I fell into, then see how many portions of each color I could eat in one day. Once that is complete, I checked out the approved food lists - so I could figure out what recipes of mine are Hammer and Chisel Approved. From there, I completed my meal plan! When I write out my meal plan, I keep my grocery list nearby so I can add what I need right to it! You will notice that I plan one cheat meal a week - I practice zig-zag diet to keep my metabolism guessing! I also put my workout and the length of time of the workout right there on the meal plan!

 

And my grocery list...

 

 

Meal planning is set to take place Monday! I meal plan because my evenings are busy and I don't want any excuse to grab fast food, or have a bowl of cereal for dinner! My meal plans are kinda boring but that is what has worked for me! I keep track of how I feel, what was filling, what recipes worked for my family to help me perfect my meal planning process.

Check in for my weekly progress! Want in my challenge? Space is limited in this exclusive test group, for consideration please apply here and I will get back to you within 24 hours! It's goal time!

Fill out my online form.

Use Wufoo integrations and get your data to your favorite apps.

Pumpkin Cheesecake Shakeology

I feel like I do this every Christmas season... I crave just one last piece of pumpkin pie - and this year I was introduced to Pumpkin Cheesecake. I tried my hardest to obey my two bite rule, but I couldn't... and so my newest shakeology recipe was born - obviously not exactly like pumpkin cheesecake, but it did help kick the craving!

In a mixer add (in this order):

• 1 cup unsweetened almond milk
• 10 ice cubes
• 1/2 cup canned pumpkin
• 1/2 cup vanilla greek yogurt
• 1 tsp pumpkin pie spice
• 2 tsp sugar free/fat free cheesecake pudding powder
• 1 scoop of vanilla Shakeology

Blend and top with cinnamon!
Enjoy!

Clean Crockpot Buffalo Chicken Dip

I have really been enjoying this recipe - perfect appetizer for football games, awesome on salads or in wraps, and best part ------- you toss in the crockpot, no prep, no clean up!

What you need:

• 1 pound of boneless/skinless chicken breasts
• 1/4 cup of Franks Red Hot
• 3/4 cup of Greek Yogurt
• 1/2 cup of shredded cheddar
• Garlic Powder
• Minced Onion
• Onion Powder

What you need to do:

1. Spray Crockpot with olive oil spray
2. Add in chicken (whole and raw)
3. Top with Franks and yogurt
4. Sprinkle top with garlic powder, minced onion and onion powder
5. Top with cheese
6. Cook on low for 3 hours (make sure chicken is always well coated)
7. Chicken will shred easily
8. Optional toppings - green onions, feta, chopped celery
9. Enjoy!

For more healthy recipes, support and tips - Apply to be in my next challenge group!

Fill out my online form.

Use Wufoo integrations and get your data to your favorite apps.

Hammer and Chisel Test Group

AHHH - I can hardly contain my excitement.. I haven't been this excited about a workout program since Insanity Max:30 last December! And even though we are in the middle of the holidays, I am not going to use that as an excuse - this is my time, my body, my fitness - and I plan on rocking it! For the very first time, trainers Sagi Kalev (Creator of Body Beast) and Autumn Calabrese (best known for the 21 Day Fix and 21 Day Fix Extreme) have teamed up to bring you their proven techniques to craft a “masterpiece physique” with The Master’s Hammer and Chisel. I can't help but think of Beauty and the Beast when I think of them together!

What is The Master's Hammer and Chisel?

• An innovative resistance-training system that includes all three phases of muscle sculpting—known as SSP Training— to rapidly build, chisel, and refine a masterpiece physique in just 60 days.
• Sculpt your ultimate physique with 12 brand-new workouts that incorporate the three phases of SSP Training— Stabilization, Strength, and Power—that are essential to building a powerful, perfectly defined body.
• A comprehensive program from seasoned trainers and award-winning fitness competitors, Sagi Kalev and Autumn Calabrese.
• Includes options to adapt certain exercises if you have limited access to equipment.
• Includes a modifier who demonstrates some moves at a lower intensity.
• Fuel your body for demanding workouts and achieve your best results with a straightforward portion-control nutrition plan that you can customize to meet your goals—whether you want to lean out, sculpt and maintain what you’ve got, or build muscle.

Is this for me?

• Men and women looking for a comprehensive resistance-training or muscle-sculpting program. 
•  Those who enjoy Body Beast, 21 Day Fix, or 21 Day Fix EXTREME. 
• Those who like the motivating styles and proven training methods of trainers Sagi Kalev and Autumn Calabrese.
• Those who crave a simple, flexible nutrition plan to help them reach their unique goals.

What makes this program effective?

• The Master’s Hammer and Chisel is built on the three phases of SSP Training—Stabilization, Strength, and Power. Other programs only focus on one or two phases, which might give you decent results. But The Master’s Hammer and Chisel program incorporates all three methods to help you relentlessly chip away fat and carve every muscle for a strong, visually stunning body in 60 days.
• The program combines the expertise and proven training techniques of two seasoned trainers who’ve spent decades acquiring the tools, skills, and experience needed to transform your body into a masterpiece—fast.
• Co-creator Sagi Kalev was crowned Mr. Israel–twice–and is a Master Professional Personal Trainer, IFBB Pro, member of the IFBB Propta Hall of Fame, Certified Nutrition Specialist, and Functional Diagnostic Nutritionist.
• Co-creator Autumn Calabrese is a celebrity trainer, best-selling author, and working mom who has held certifications from the National Academy of Sports Medicine (NASM) and the American Fitness Professionals  & Associates (AFPA), and has competed at the national level in various bikini competitions.

What makes Hammer and Chisel Different from Body Beast and the Fix?

•  Sagi Kalev and Autumn Calabrese combined their own effective body-sculpting techniques into one comprehensive resistance-training program.
• Body Beast is a bodybuilding program that focuses on muscular hypertrophy. The Master’s Hammer and Chisel includes aspects of bodybuilding, but also focuses on improving endurance, power, agility, strength, balance, and range of motion to sculpt a powerful, defined physique.
• 21 Day Fix EXTREME is a shorter, goal-specific program, whereas The Master’s Hammer and Chisel is a full 60-day program with slightly longer workouts. 21 Day Fix EXTREME focuses on getting you shredded in the shortest time possible, while The Master’s Hammer and Chisel also helps you improve other aspects of your fitness, such as muscular endurance, power, strength, and agility. It’s a whole new approach to helping you achieve a strong and chiseled body.

What do I need?

• A few dumbbells of various weights appropriate to your strength and fitness level.
• A bench or stability ball.
• A chin-up bar or a resistance band and a door attachment.

What makes Hammer and Chisel Unique?

• A strong, chiseled, perfectly defined body.
• Improved strength, power, cardiovascular endurance, balance, and agility.
• Incredible definition that you might not have been able to achieve before.
• The flexibility to lean out, sculpt and maintain what you have, or build muscle, depending on your unique goals.

What’s included?

• 12 workouts on 6 DVDs that rapidly build, chisel, and refine your body using SSP Training.
• A set of 7 portion-control containers and a Shakeology shaker cup to help you master the art of nutrition— and sculpt your ultimate physique.
• The Master’s Hammer and Chisel Program and Nutrition Guide, with your straightforward eating plan, easy-to make recipes, and Sagi and Autumn’s expert tips for getting the most out of your workouts.
• Quick-Start Guide lays out your 3-step blueprint for building the body you’ve always wanted.
• 60-Day Calendar that shows you which workout to do each day for efficient and effective training.
  
• PLUS 2 FREE BONUS WORKOUTS
• 10 Min Ab Hammer: Carve definition into your core while strengthening your entire ab complex. 
• 10 Min Ab Chisel: This core-crusher will transform your midsection, without ever getting on the floor.
• MY challengers will get an extra bonus workout - The Master’s Cardio! When Sagi and Autumn want tough, fat-chiseling cardio, The Master’s Cardio DVD includes their go-to moves.  Short, but intense, this workout boosts aerobic capacity, power, and muscular endurance—without impacting your  lean-muscle gains.

Can I stream On-Demand?

•  Yes! If you purchase The Master’s Hammer and Chisel and become a Premium Team Beachbody® Club member, you’ll get unlimited access to Beachbody® On Demand, where you can stream The Master’s Hammer and Chisel and hundreds of proven Beachbody workouts via any desktop, laptop, tablet, TV, or mobile device—wherever you have an internet connection. Just look for “Purchased Programs” on Beachbody On Demand to access The Master’s Hammer and Chisel.

I am so excited to be doing this program and I hope to see you at our Exclusive Launch Test Group Starting December 7th!


To be considered for the test group - apply here and I will respond to you within 24 hours!

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.

21 Days of Fitmas

Okay, now this is going to be fun!!! The holidays make it so easy and fun to switch up my challenge groups - and I am excited to announce my next group - 21 Days of Fitmas Featuring Autumn the Elf! Wouldn't it be awesome to enjoy Thanksgiving, then start a 21 Day fitness and nutrition program (with wiggle room for holiday treats) and drop up to 15 pounds before Christmas... Sounds good to me!!!

I want you to thrive during the holidays - not pig out, not starve and be cranky but to really feel
amazing... that is my goal! And I will provide you all the tips and tools to get you there!

This Challenge will start November 29th with a preseason, during this time I will give you all the tips and tools on how to start successfully! Then we will kick off on December 3rd (it's a Thursday, I know that is a little weird, but this way we are done right before Christmas).

Here is what you can expect:

• 30 minute in home workouts, with Autumn - either the 21 Day Fix or the 21 Day Fix Extreme
• Meal Plans through the holidays - quick and easy, crockpot and healthy holiday swaps
• Tips and tools for holiday parties and travel
• Daily accountability and support for your personal goals
• Adding in Elf on the Shelf, holiday budget and gift giving tips!

Oh, and since it is the season and giving - I am adding in weekly giveaway!

 

 

 

Does this sound like a good fit for you? Imagine this, you see your family on Thanksgiving and when you see them again on Christmas, you are 10-15 pounds lighter!!! How cool would that be :) We begin November 29th - apply here to be considered!

Fill out my online form.

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

Holiday Survival Guide

 

Tis the season for excuses - fa-la-la-la-la... Right? No time, no money, too many temptations... I get it, but I also get how you can make this a fun healthy time of the year to either maintain all your hard work or jump start those New Year's Goals! This is my second holiday season in my clean eating lifestyle and coaching others through this time... My challengers are just trying to survive during this time, but I want them to thrive!

People who are successful with weight loss or maintaining during the holiday season have a few things in common, like...

• With everything, I believe you have to have a strong WHY - to fight that urge to eat that  second cookie, to fight the urge to sleep in when you should be working out... It's that deep down in the gut reason you want to change!
• They believe it! They have the faith that if they put the hard work in, that it will pay off! They get out of the mindset that 'this is going to take too long' or get impatient. They don't second guess the program, they follow the plan with faith that they will get to their goals - maybe faster than they wanted, maybe slower - but they will get there!
• 80 percent of weight loss and maintenance is nutrition... successful people follow their meal plans! It's the painful truth, you can't out exercise a poor diet. Sorry, believe me - I wish it wasn't true. Successful people set their intentions for the day, they go into a holiday party with the mind set that they will only drink water, or one have 2 bites of dessert..

 

But even with faith, a nutrition plan and a strong why - we could all use some tips! Here are my favorites!

•  Don't focus on the food
• All too often when we go to an occasion, we are thinking and asking "what are they going to have to eat there?" Because lets face it, food is apart of every occasion - the meal, the dessert, the candy table, the appetizers and sugary drinks... You could easily undo several workouts in one event... The funny thing is, the food should not be the focus... The people should be, the reason to celebrate should be!
• Offer to bring a dish
• Offering to bring a dish to the event is a great way to stick with your new habits, you can bring something that is fun and different and that fits into your meal plan! So you don't have to stress, you know that at least one thing that will be there is something you like and will work for you to help you reach your overall goals
• A little splurge isn't a game changer
• Okay, so your Aunt made your favorite dessert! Take a small piece, that's right... A small splurge won't ruin everything (if you read my blog article about zig zag dieting you know that cheat meals are okay here and there).. BUT there is a catch, just because you had that one cheat, doesn't mean you can have 10 pieces and some to go home with and oh hell, since I ruined today I will just have a burger with extra mayo... NO! Just a small taste, just enough to enjoy it... My advice - chew it very slowly! haha
• Don't show up hungry!
• Biggest mistake! On my way to a party, I grab a piece of fruit, a Shakeo or even a full meal.. That way when I show up to the party I am not hungry and as tempted to hit the buffet! Then I can have more of a snack as opposed to a meal!
• Stay hydrated
• Drink a lot of water! Especially during warm months, your body often confuses hunger and thirst!
• Have an accountability partner
• Find a running partner or coach in this journey and make a commitment to share food pics or daily accountability. Knowing you have someone to report to, might just keep your hand out of the cookie jar!
• Get into a challenge group
• With daily tips, 24/7 accountability from coaches and peers, recipes and meal plans - it is the perfect way to stay on top of your why, nutrition plan and faith...

Fill out my online form.

Use Wufoo templates to make your own HTML forms.

Shakeology Boost - Focused Energy

So it is no secret, as a busy nurse, coach and momma to two little girls - that I do not get the sleep I should! Between Aubrey who is up at least once a night and my night shift job that has me working 12-24 hours a week, I am exhausted. As I approach 30 (eekk yes 30!!), I am finding that I am not recovering from my sleepless nights as quickly as I was just a few years ago! Ironically, Shakeology boosts launch happened at the perfect time for me!

There are 3 boosts - Digestive Health, Power Greens and Focused Energy... Since my biggest hurdle is energy, I thought I would trial this product first... In this article, I will be explaining what Focused Energy Boost is, how it compares and my honest review! Let's do it ;)

So what are Shakeology Boosts?

• Boosts are the easiest way to customize Shakeology to your unique needs. When you boost your shake, you boost your health and Shakeology experience!

More Specifically What are the Unique Benefits to Focused Energy?

• Focused Energy energizes your day the healthy way. It supports mental clarity, alertness, and focus to help you be more productive.
• Designed to give you a wholesome boost of energy, both for your mind and body.
• Unlike other energy drinks, Focused Energy does not contain chemicals, artificial colors, flavors, sweeteners or preservatives that could compromise your health.
• While Shakeology is an incredible dose of daily dense nutrition, there are those days when you simply need a little extra. So when you are challenged for energy, or need some help being more productive, supercharge yourself with this boost!
• Help break your daily coffee addiction!

How do I use it?

• Simply gently shake the jar to loosen the compressed powder.
• Combine one level scoop with Shakeology and consume within 30 minutes

Why is this Superior?

• Naturally boosts your energy, focus and mental clarity with ginseng and 100mg of natural caffeine from guarana and green tea
• It is packed with adaptogens to help support the body in times of stress, as well as antioxidants that may help fight free radical damage
• And again - chemical, and artificial color, flavor, sweetener and preservative free!

My HONEST review....

I'm in love - seriously! I drink my Shakeology for lunch, which just so happens to be my 'tired time' - I wake up with energy, I drag mid day and I usually have a decent amount of night time energy... The natural caffeine gave me an immediate boost without feeling jittery (which I was afraid of because I do not drink coffee or other caffeine products) and I felt more energized than usual as the afternoon and evening went on.

I did not notice any texture or taste changes to my Shakeology (I do blend with ice)

The only downfall I see, is that I can't share this with my girls - because lets face it, who in their right mind would give their very active kids something that would increase their energy? ;)

The afternoon is when I usually blog, email and work on my coaching and I felt that I was focused and more creative... I have also noticed that the slight headache that I get in the afternoon (which I think is from being tired and then looking at a computer screen) is also diminished since adding Focused Energy to my afternoon Shakeology...

This is an all around win for me, and a new staple ingredient to my shake!

Crockpot Rotel Chicken

This idea came from a challenger of mine! And it is going to be a new staple in my meal plan! Simple as can be, fabulous and you can make it in a crockpot! Total Win!

What you need:

• 1 pound of boneless, skinless chicken breasts
• 1 can of Rotel (no salt added)
• 2 tbsp 21 Day Fix Southwest seasoning or Chicken Taco seasoning

What you need to do:

1. Toss everything (including the juice from the rotel can) in a crockpot
2. Add 1/2 cup of water
3. Cover and turn on low
4. Cook for 6-8 hours
5. Shred chicken
   
6. Use for tacos or a salad! Amazing either way
7. Enjoy!

Challenge groups are great because of the like minded community and bonds we form. Not only do you stay motivated but we all inspire each other with meal plans, recipes, tips and tricks to get us to our goals! I would love to see you in the next one! Apply here to be considered :)

Fill out my online form.

Online contact and registration forms from Wufoo.