3 Week Yoga Retreat

I have been loving yoga lately. The strength I gain - physically and mentally. I have learned so much
about myself on the yoga mat. I have been combining yoga with personal development on learning about true happiness - how to gain it, how to spread it, how to teach it to my daughters.

I am excited to provide you with a 3 week group on what I have learned on and off the mat. This group will be following the 3 Week Yoga Retreat workout program by Beachbody (ask me how you can gain access to it for free!). I will be teaching you about clean eating, fall crockpot recipes, and tools on how to gain happiness in your daily life.

So I know what you are thinking - yoga, is it really for me?

I get it, I was initially turned off and intimitated by yoga... so let me tell you a little more about this amazing new program.

What is 3 Week Yoga Retreat? 

•  Designed for yoga beginners and those who always wanted to try yoga, but were intimidated or didn’t know where to start. 
•  You’ll learn the basics in 21 classes, one per day for 3 weeks. Each one is 30 minutes or less, taught by one of four Yoga Experts.
•  We paid special attention to instruction and guidance so you know you are doing it right. Need proof? In test groups, we placed participants behind a screen to make sure our guidance was so crystal clear, you could do it successfully, even without seeing the poses. 
•  There are no candles, no chanting, no OMs. Just incredible, simple classes with no distractions, guided with precise detail. 

Who is this program for?

•  Yoga beginners. 
•  Anyone who always wanted to try yoga but didn’t know where to start. 
•  People who are looking to complement their current fitness programs and improve flexibility, reduce stress, and achieve better balance in their life overall. 
•  People who want to build a proper yoga foundation so they can feel confident in any yoga class. 

What makes this program different?

•  Learn yoga from square one, step-by-step, move-by-move. 
•  Nothing new-agey, nothing to be intimidated by, and no judgment. 
•  This is a perfectly crafted 3-week program that gives you total immersion and understanding of the fundamentals of yoga, resulting in a solid yoga foundation. 
•  Each class is taught by one of four Yoga Experts who have many years’ experience.

Heard enough and ready to get started? Or have more questions? Either way fill out the application below and we will get started!

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Country Heat VIP Test Group

With Country Heat, Autumn Calabrese brings fitness and fun together in one exciting country dance-inspired workout that's simple, effective, and such a blast, you'll be dancing off the pounds before you know it. I sampled a workout, and it is a lot of fun (which means a lot coming from a non-dancer, non-country fan like myself). But like me, you might have a lot of questions - and hopefully this can answer a few of your questions and help you see if this new program is right for you.

If you are interested, I do have an upcoming VIP Test Group that will launch August 8th - hope to see you there (application at the end of this post)

What is Country Heat? 

• Super Trainer and professionally trained dancer Autumn Calabrese brings you a high-energy, low-impact, country dance inspired workout that's so simple anyone can do it, and so much fun you'll barely notice you're dropping pounds while getting a great total-body workout.
• An easy-to-follow, 30-day fitness program that combines 5 high-energy, cardio-based dance workouts, 1 dance conditioning workout, and the portion-control Eating Plan to maximize weight loss and achieve a toned, tightened body in just 30 minutes a day.
• All Country Heat songs are set to the hottest country music, with songs that you've probably heard on the radio. Not only did Autumn pick these songs for their popularity, she specifically matched her moves to the faster and slower beats to create the perfect interval training within each routine. The result? A fired-up metabolism that burns maximum calories and fat! 

Who is the target audience?

•  Anyone of any size, age, and fitness level who wants to start a fitness program. 
• Those who have tried and failed at complicated diet/exercise programs. 
• People who want to lose weight and are looking for results in 30 days. 
• People who like Zumba workouts. 
• People who like country music. 
• People who generally don't like to exercise or who want a lifestyle change, but aren't sure where to begin. 
• People who like to dance but are intimidated by complicated choreography they have to memorize. 
• Any 21 Day Fix customer who wants to continue to lose weight with a low-impact cardio program. 
• Fans of Autumn Calabrese and other Beachbody dance workouts like CIZE and Hip Hop Abs. 

What are the unique benefits? 

• It's a fun, easy-to-follow dance workout that ANYONE can do—in just 30 minutes a day! You'll have so much fun dancing to the hottest country hits you'll barely notice you're dropping pounds and getting a great total-body workout. 
• The program includes 5 cardio-based dance workouts and 1 Dance Conditioning workout that will burn major calories and shape, tone, and tighten your entire body—in just 30 days. 
• Diets don't work when you feel deprived! So Autumn is including her foolproof, portion-control containers to help you lose weight while still enjoying your favorite foods. No calorie counting, special foods, or eating at home all the time. 
• Autumn's easy-to-use Eating Plan shows you how to use your portion-control containers to create easy, delicious recipes— with foods you love—in just the right portions to reach your weight-loss goals.

What’s included? 

•  6 workouts on 3 DVDs 
• 5 Dance Workouts, each with a step-by-step breakdown of all the moves 
• 1 Dance Conditioning Workout 
• A set of 7 color-coded, portion-control containers and a Shakeology® shaker cup to help you keep your nutrition on track and your weight-loss goals in check. 
• Country Heat Eating Plan provides a wide range of simple-to-make recipes and shows you how to portion out your meals to help you achieve safe, sustainable weight loss. And we included new Country Heat Healthy Comfort Food recipes. 
• Quickstart Guide gives you an easy 3-step way to get started and get dancing. 
• 30-Day Calendar shows you exactly which workout to do from Day One to Day 30.
• Bonus workout DVD - exclusive from ME 

So what do you think??? Who is ready to dance those inches away, while having fun to great music?

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Little Tick- Big Problem... Living with Lyme

Just another Wednesday evening, I was dancing like a fool in my bathroom while drying my hair - getting ready for another long 12 hour night shift. When something in the mirror cause my eye. It looked like a hanging scab on the lower part of my shoulder blade. Without even thinking, I pulled what I thought to be a scab off, only to realize it was a tick... my heart sunk...

Thinking back I did have a few symptoms, but like most moms (and nurses) I brushed it off - joint pain (well my mattress is 9 years old), fatigue (well I have 2 small kids and work night shift), chills (I must be coming down with a cold) - but in the moment I pulled the tick out, I just kinda knew - it all came together....

I went to my doctor where they promptly removed the remainder of the tick, and noticed by then I was febrile and had swollen lymph nodes. The tick was sent for testing, as was I and antibiotic therapy was initiated - if you know me, I am anti-antibiotics, but with Lyme and the risks associated with long-term or post-treatment Lyme, I was not about to refuse.

The tick, not to my surprise came back positive for Lyme, which prolonged my antibiotic therapy. Between the symptoms associated with Lyme's Disease and the side effect of the antibiotics, I felt miserable - nausea, vomiting, fever, chills, sensitivity to the sun, joint pain and stiffness, fatigue but the scariest of all was the numbness in my finger tips. I did my best to deal with it - I kept hydrated, drank my Shakeology so I knew I was fueling my body correctly at least once a day, and exchanged my high impact, high intensity workouts for yoga. And I started to fall in love with it! Especially yoga in the sun - the vitamin D and warmth from the sun really helped relax my stiff joints.

My little yoga lover!

I have completed my medications and I am ready to start getting back to my 'old' lifestyle. I can feel that I have lost strength and stamina. I know there will be modifications, and cursing lol, but hey - I love being the underdog and beating the odds is kinda my thing... 

The Dirty Truth about Artifical Sweeteners

I can't tell you how many times I walk down the aisles of the grocery store and cringe when I see all the sugar free, calorie free "foods"... The problem is, for years we have been told to avoid sugar - but eliminating sugar is impossible... Tah-dah artificial sweeteners seem like the perfect solution, right? Not so fast my friends... These zero-calorie chemicals, which are often added to foods and beverages marketed as weight-loss friendly, are a hot topic. They're use is highly controversial, and they're blamed for just about everything from headaches, to weight gain, to cancer.

Over the years, more artificial sweeteners—along with more controversy—have made their way to the market in an effort to satisfy the human need for sweet-tasting foods while minimizing calorie consumption. There are six FDA-approved artificial sweeteners currently on the market: acesulfame potassium (acesulfame K), aspartame, saccharin, sucralose, neotame, and advantame.

I could go on and on about the studies linking artificial sweeteners to cancer and other diseases - these studies, like most are controversial. But for the purpose of what I do, I want to talk to you about its effects on your waistline.


Source: Yale Journal of Biology and Medicine June 8 2010

Our bodies are so used to associating sweet taste with calories - so what happens when we switch it up and sweet taste means zero calories? Animal models certainly indicate that artificial sweeteners can impair the innate ability to regulate caloric intake. Rats who are fed with artificial sweeteners consistently gain more weight than rats who are fed with glucose. Additionally, the rats don’t tend to lose the excess weight, even after their diets are switched back to glucose.

Research over the last 30 years have shown that artificial sweeteners stimulate appetite, increase cravings for carbs, and produce a variety of metabolic dysfunctions that promote fat storage and weight gain.

I am a firm believer that we need to get as close to nature as possible when it comes to the food we consume. I believe artificial sweeteners are chemicals that disrupt the micro-gut, and increases cravings. And I am a believer that artificial sweeteners are just as addictive as sugar. So how do we start breaking this cycle? I have found success in using Shakeology daily. A low calorie, no artificial sweetener that satisfies my cravings while increasing my energy.

I challenge you to read the labels, look past the calorie content and educate yourself about what is fueling your cells. If you need help learning how to eat a better and more wholesome diet for you and your family. If you are ready to make a change, I am here to help you!

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Chocolate Peanut Butter Oatmeal Cookie Shakeology

Now say that 5 times fast lol! This is absolutely fabulous and filling - I love oatmeal cookies and I have a big sweet tooth! Added some mini dark chocolate chips and PB2 to the top - and it is to die for! Enjoy!

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!

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22 Hard Corps Meal Plans

Here are my simple, family and budget friendly meal plans that I am using for the 22 Hard Corps Program! I am in the lowest calorie bracket.

For 1:1 meal planning assistance, access to my accountability groups, or for more information on the program please fill out the application at the bottom of the page and I will get back to you within 24 hours!

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Banana Ice Cream

Wouldn't you love to be able to say, 'yes' when you wanted or your kiddos asked for ice cream? Well now you can :) As an HUGE ice cream lover, I admit I was skeptical - very skeptical actually! But I have to say, it doesn't get much better than this!!! Oh and for my dog momma's, this is  dog friendly as well! Aubrey crushed some dog treats and used them as her sprinkles!

 

We are experimenting with different recipes, so stay tuned!

What you need: 

• 2 Frozen Bananas (when my bananas start to ripen- I cut in half, peel, freeze on a plate and then toss in a freezer bag)
• 2 tsp. natural peanut butter

What you need to do:

1. Toss the bananas and peanut butter in a blender.
2. Blend until soft serve consistency.
3. Enjoy!

Oatmeal Raisin Cookie Shakeology

I love cookies - okay, I love all sweets! My favorite cookie though, hmm toss up between the sugar cookie and a good ol' oatmeal cookie - so why not take one of my favorite cookies and turn it into a shake :)

What you need:

• 1 Scoop of Vanilla Shakeology
• 1/4 c of rolled oats uncooked
• 1 tsp of vanilla
• 1/4 tsp of cinnamon
• 1 cup of almond milk
• 8 ice cubes

And simply - blend and top with a small handful of raisins!

Cafe Latte is here!

Old news right? Ha! I finally have my order! And I can't wait... for all of YOU to try it.... because the truth is, I am not a coffee fan --- not even a little bit! So I am depending on Dan and all of you to give me feedback and recipes for my blog! Here are just a of the most commonly asked questions I have been getting on the newest flavor!

Q: I like drinking my shakes in the evening, does Café Latte have caffeine?

A: NOT AT ALL! The caffeine levels in Café Latte are exactly the same as they are in ALL of our Shakeology flavors. So even though it tastes like coffee, Café Latte contains 75% less caffeine than an 8 oz. cup o’ Joe. So if you have been enjoying our other shakes in the evening without a problem, then this won't be either!

Q: What does it taste like?

A: Wwwweeelll - I am the wrong person to ask lol! But, I have a lot of coffee loving fans and this is what they tell me, "Absolutely amazing! It’s incredibly rich, robust, and creamy with hints of Café and notes of Latte. It truly does taste just like a frozen coffee drink you’d get from a coffee shop" So pretty cool, you get the same great taste of a coffee shop frozen drink, but with all the superfood benefits of Shakeology - plus way less fat, sodium, and calories!

Q: What makes this so special?

A: It’s formulated with WHOLE Coffee Fruit —a coveted superfood powerhouse and antioxidant -- that’s native to regions of Mexico and India. Coffee fruit is the red fleshy fruit that surrounds what we know to be the coffee bean! Not only does Café Latte taste great, but the use of the entire plant also minimizes Shakeology’s carbon footprint.

Q: How do I get to try it?

A: A few different ways actually!

1. Order a bag of 30 servings or a box of 24 servings today!
2. Try the Barista Triple Combo Box. This pack contains 24 single-serving packets of Café Latte, Vanilla, and Chocolate (8 per flavor)
3. Order a single packet from me! Email me at etraill7@gmail.com with your name and address (must have paypal!)

I hope this helped!

Challenge groups are where transformations are made, physically, emotionally, mentally - new groups forming all the time - to get a spot please fill out the application below!

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BBQ Crockpot Chicken

Perfect fall time recipe! I loved this recipe when I added the BBQ, but I must admit - I had a few bites before adding it, and it was pretty dang good too!

What you need:

• 4 chicken breast
• 1/2 cup water
• 2 tbsp dried minced onion
• 21 day fix southwest spice
• 1/2-3/4 cup low sugar BBQ sauce (I use Guy's Award Winning BBQ)

What you need to do:

1. Place chicken breast (I put them in frozen) with 1/2 water in crock pot.
2. Top with minced onion and spice
3. Cover and cook on low for 8 hours
4. Shred chicken
5. Add BBQ slowly and stir - to see how saucy you want the chicken.
1. Or skip the bbq and enjoy it as is!
6. Serve over brown rice, on a whole wheat bun, or over a potato

Optional toppings:

• Fresh chopped onion
• Cheddar Cheese
• Plain Greek Yogurt

21 Day Fix Blueberry Muffins

 Sometimes, you just need a muffin - I wanted to switch up my morning routine, but I didn't want to eat carbs that early in the day. This recipe fixed that issue! Feels like a carb, but it is a 1 purple and 1/2 of a blue! It took me a few bites to get used to the texture of the almond flour, but the taste is spot on - it is like banana bread meets blueberry muffin!

What you need:

• 1.5 cups of almond flour
• 1 tsp of vanilla
• 3/4 tsp baking soda
• 1/8 tsp of salt
• 1 tbsp. of melted coconut oil
• 2 eggs
• 3/4 cup mashed bananas (about 1.5 bananas)
• 1/2 cup of blueberries

 

What you need to do:

1. Preheat oven to 350
2. Mix flour, salt and baking soda
3. In a separate bowl, mix together coconut oil, eggs and vanilla
4. Add the egg mixture to the dry ingredients and stir.
5. Add in the mashed bananas
6. Gently fold in blueberries
7. Divide into lined muffin pans (makes about 8)
8. Bake for 22-27 minutes or until toothpick comes out mostly dry

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21 Day Fix - Night Shift Style!

As an avid 21 Day Fix Meal Plan Believer and Follower, and as a night shift nurse - I get asked ALL the time --- how do you do the 21 Day Fix on night shift? Great question!! This took a lot of trial and error for me to be honest - I tracked what worked, what made me feel full but still drop weight, what didn't make me bloated and tired, what I could do to stay on track even when my schedule was a hot mess.... This is my version, there is no "Autumn's Formula for how to Eat when you are up for 9 million hours" ((because lets face it night shifters, NO ONE wants to volunteer for that job!))



Black out mask and white noise are my best friends!

Okay first of all, let me commend you -- working nights, especially if you are in a health care setting, where you typically see a ton of food; yeah, that is tough -- your brain doesn't work right on nights, you crave food, you find excuses, and honestly, I have eaten to stay awake ***especially on my one hour commute home*** Night shift is cruel, your body needs sleep to survive, thrive and lose weight - so we are already at a slight disadvantage... So these are my tips and tricks for the 21 Day Fix on Night Shift ((reminder, I am at the lowest calorie range - so you might need to add to what I am doing))

In my mind there are two different types of night shift - the night shift were you get to sleep after your shift and the night shift were you are up all day after night shift.... And I tackle them differently... so lets get started...

When you get to sleep after nightshift (up for 24-28 hours)

When I get to sleep after nightshift, I am thrilled - for two reasons - I don't eat extra calories, and we need sleep to feel good, to be healthy... So if you can sleep after work, please take advantage of it!

To me, this is what it looks like:

• Up at 7am Tuesday
• Up all day with my kids
• Go to work at 6pm Tuesday
• Home at 8-9am Wednesday
• In Bed by 10am Wednesday - sleep 4ish hours

So on a day like this, I will 'borrow' containers from Wednesday to have a meal around 1130/midnight Tuesday night. I then go home, eat - and sleep through a meal/snack Wednesday - therefore, I did not use any extra containers. On occasion, I will add a green and a red around 3/4am Wednesday morning if I am hungry. I do not borrow these from Wednesday during the day - I figure I burn these calories by being awake and active when I would otherwise be sleeping.

When you get little to no sleep after nightshift (up for 36+ hours)

Sadly, this happens to me more than I would like - it isn't healthy and should be avoided - but it is what it is and dealing with it is my only option...

To me, this is what it looks like:

• Up at 7am Thursday
• Up all day with my kids
• Go to work at 6pm Thursday
• Home at 9-9am Friday
• Hopefully a nap between 230pm-4pm
• In bed by 10pm Friday

So on a day like this, I do not borrow any containers - I add containers... because you burn more calories when you are awake then when you are asleep... I figure I am awake about 8 more hours than I normally would be.. which is 1/3 of a 24 hour day - so my thought process is, I should get 33% more containers! I am in the 1200-1400 calorie bracket so I consume 3 greens, 2 purples, 1 blue, 1 orange, 4 reds, 2 yellows and 2 blacks -- So during the course of the night I allow myself:

• 1 green
• 1/2 purple
• 1.5 reds
• 1 yellow
• 1 black

This usually gets me a meal with a nice size snack. So the day before and the day after my night shift are the same, I just simple add in those containers at night.

I hope you found this helpful - and again, I hope you get some sleep! It isn't easy, but it is important to stay on track even when your schedule gets off track! For more tips and tricks, or for a spot in my next challenge - please apply here - and I can't wait to work with you!

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Busy Moms Finding Balance

Okay, so holiday season - busy, right? Exhausting.... draining... overwhelming... and now it is time to detox, and actually I'm not even talking about the food! I am talking about focusing on balance. I am finding balance between working, finances, coaching, motherhood, being a wife, a daughter, a friend, and on and on - and it can be challenging. I am in no means an expert but this year, starting now I am working on balancing - excuses are stopping at the door and like momma always said, "where there is a will, there is a WAY!"

I am looking for 10 motivated mommas who are looking to balance their lives, while making time for themselves to get healthy this year. 2016 for me, isn't about fitting into an outfit, or getting bikini ready ((that was 2015)) - this year, it is about becoming the healthiest version of myself! And I want you to join me...

You can expect:

• Daily full body workouts (30 minutes long)
•  Meal planning and prep assistance
• Tips on balancing all the hats we hold as moms
• A foul proof nutrition system
• Daily motivation, support and accountability
• 1:1 coaching plus peer support

My only question is, ARE YOU READY TO CHANGE YOUR LIFE? 28 days to an all around healthier you... WARNING: The transformation you experience, will be life altering - So who is with me? Let's find balance this year!

I am only accepting 10 new women into this group, first come, first to commit - Hope to see you there!

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Chicken and Spinach Noodle Casserole

A new favorite! I always have all these ingredients on meal prep day for my salad, and I just borrow a few for this yummy casserole! Very simple, reheats nicely, customizable and 21 Day Fix approved! Music to my ears - I think my favorite part was realizing that ricotta cheese was a red and not a blue!

What you need:

• 8 greens - I used spinach, a can of diced tomatoes (drained),  and red peppers
• other ideas - broccoli, carrots (precooked), mushrooms
• 1 pound of chicken
• 4 reds of low fat ricotta cheese
• 8 yellows of whole wheat pasta, cook according to package instructions
• 4 blues of mozzarella cheese
• 2 cloves of minced garlic
• 3 tbsp. dried parsley

What you need to do:

1. Grill chicken and slice into strips
   
2. In a large bowl mix greens, chicken, ricotta, garlic, 2 tbsp. parsley, and pasta.
3. Spray a 9x13 dish with olive oil
4. Place mixture into dish
5. Top with cheese, covering equally
6. Sprinkle remaining parsley
7. Bake at 400 for 15 minutes.
8. Enjoy

Makes 8 servings - each containing 1 green, 2 reds, 1 yellow, 1/2 blue!

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Hammer and Chisel - Week 4

I am not going to lie - I should really be calling this week 3! Because week 3 was a wash - I missed workouts, cheated on my meal plan and did not take my own advice... I could make a million excuses about being busy, the holidays and on and on but really I was being lazy - and I paid for it when I jumped on the scale! So I need to make week 4 my come back week and redeem myself - and it starts with a strong why and a strong plan!

2 new recipes and Shakeology No-Bakes (to help with these post holiday cravings!) - over 20 meals prepped for the 4 of us! Dan used his new Wok and I am excited to bust out my new weights from Santa! I started Hammer and Chisel using 8's and 10's - in week 4 I am going to be using 12's and 15's! I am also going to be doing the Shakeology cleanse on my rest days! With 2 1/2 months before the cruise, I am all in!

 

Bumping the weights up, really kicked the sweat up! Holy burn!!! I loved it! Thanks Santa! I have had a few people ask me, if I was worried about bulking up with this program - and the answer is NO! Muscle is key to fat burn - muscle burns more calories after a workout than fat tissue does... Clean diet, weights and a little cardio = healthy fit body!

 
 
 


 

Shakeology No-Bakes were the perfect (and now permenant) addition to my meal plan - kicked the cravings and night time cravings. Girls loved it, and Dan snuck a few too!

Alright New Year - here I come! Get READY!

 

Ahh the New Year, time to get serious - and no, it isn't my resolution - the CRUISE is single digits away! A cruise I earned - and I will be so mad it I did all this work to earn the cruise and then not have my body be where I want it to be.. So time to get serious - because I deserve it.. and not just this, all the things I want this new year to bring - and it starts with me! So CHEERS!

 

Getting ready for a great Week 5! It is going to be a busy one with going out of town (well not really out of town, just an hour away - but staying in a hotel with a busy schedule).  But I have a plan and will be packing a meal and snacks!