Super Saturday - October 2015

Super Saturday is a quarterly event where we, as coaches celebrate success and learn about what is coming up next and how to prepare for it. The last 2 Super Saturdays, I spent in Pittsburgh - but this time the girls and I road tripped to Chambersburg, PA to support my coach, Deidra, hosting her very first Super Saturday event!

I love Super Saturdays, learn about new products, training tips, motivation, inspiring stories and best 
yet meeting and socializing with the only people who know exactly how you feel - they understand the struggles and triumphs. This Super Saturday was very special, because not only was it the first ever in Chambersburg, but I was speaking - not just once, but twice! Public speaking, not really my thing and I thought about saying no a million times... I could come up with a million excuses, but how could I use my life to inspire others if I let fear get in the way? I practiced, and practiced - but I couldn't do it - I never made it through once without breaking down... one day, I put the note cards away and gave it to God...

This was the first Super Saturday event for my girls as well, and although it wasn't an ideal situation, they had a blast - they are my why, they are part of my journey and they are a reason to keep pushing forward... I hope one day they will be inspired by what I overcame to be present in their lives and the best mom I could be to them...


Kate on stage, and Aubrey asking to use the bathroom
while I spoke - gotta love Mom Life!

I shared my transformation story, for the first time - uncensored... I spoke about my struggles with

postpartum depression, hypothyroidism, confidence and finally how I lost 75 pounds.... I received a lot of feedback, and appreciation for sharing my story - and I am working on a little project to finally share my struggles publicly, which I will share with everyone some day soon! It is uncomfortable to talk about, but I know this is my purpose.. to spread awareness and hope - to inspire change....

I also had to the opportunity to do a training piece on Shakeology.. I am passionate about nutritional therapy and the power of food... I shared my love of Shakeology, why it is important for your health and business - more trainings to come!







We followed up with a live Cize workout, with the fabulous Alisha Smith as our instructor! The girls and I danced our hearts out!

 

Blessed to have this opportunity that understands that we regular people - just a couple of moms, who decided to go for it



Clean Snacks



Shakeology Bar - of course!



My coach, Trisha and I - great to see her!

 

We joined the team for a little hibachi (so fun, it was the girls first time and they loved it - not the food but the experience!). After lunch, we let our Beachbody babies have some fun swimming and bonding while we did some girl talk and masterminding....

The bond that we have as coaches and friends is undeniable - we are family... we push each other, support each other, learn from each other, love each other... I feel blessed to have taken this leap of faith, which seemed crazy and impossible at the time.. if you are someone who is ready to make a change in your life and build a business based on helping others, then please fill out my application for an exclusive spot in my next new coach training group for the best start to your business!

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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!

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3 Day Refresh Results

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

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

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



I found it really simple to keep everything the same until the afternoon snack and dinner - otherwise it was no brainer!

Fresh and simple ingredients!



Day 1 Dinner - Tomato and Cucumber Salad - beautiful and yummy!

Daily Breakfast - Shakeology with 1/2 banana!




My Lunch everyday throughout the program - very filling!



My Favorite Dinner - Veggie Stir Fry
Fresh minced garlic is a must!

 I was very surprised that I was not at all hungry, I enjoyed the Vanilla Fresh Shakes cause Vanilla Shakeology is my favorite (although, I missed my peanut butter in the shakes lol). But, the Fiber Sweep, although the flavor was good (tasted like fruit loops!) the texture was a little rough for a self proclaimed texture phobic girl....

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

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Turkey Quinoa Meatloaf

 

What you need:

• 1 lbs raw 93% lean ground turkey
• 1/2 cup all natural-mild salsa
• 1/2 cup cooked quinoa, cooled
• 1 large eggs, lighly beaten
• 2 cloves garlic, finely chopped
• 1 tsp sea salt or Himalayan salt (Mineralize)
• Ground black pepper (to taste, optional)
• Fresh chopped parsley (for garnish, optional)

What you need to do:

1. Preheat oven to 375 degrees F (190 C)
2. Combine turkey, salsa, quinoa, eggs, garlic, salt, and pepper in a large bowl; mix well by hand or with rubber spatula
3. Shape mixture into shape of a loaf and place in baking dish
4. Bake for 60minutes, or until center is no longer pink and meat is cooked through.
5.  Let stand 10 minutes before serving
6. Garnish with parsley

21 Day Fix Extreme - Week 1

I was so excited to start Beachbody's newest program - the 21 Day Fix Extreme!! 2 reasons I was really pumped - one, I love incorporating weights into my workouts and two, I knew I needed to take my nutrition to the next level! I am at my weight that I was when I was 23 years old. But after 2 kids, the weight just didn't look the same, but my weight loss that had been so rapid has started to slow down - and I really had to think, what can I change, what was different - and I had to be honest with myself and realized my nutrition was off - picking carbs off the kids plate, a few too many trips to get frozen yogurt and not drinking enough water... So with the help of my friend, fellow coach and accountability partner - Alisha, we committed to doing this program together... The 21 Day Fix Extreme comes with 2 nutrition plans, the extreme and the countdown to competition - we decided to support each other through the countdown nutrition plan... We knew it wouldn't be easy, we both love carbs, dislike fish and eggs (really meat in general lol), and we love cheese - We meal planned together and planned on keeping each other accountable... but the best part about coaching is that not only do we get to keep each other accountable but we get to bring our challengers in on the fun and help them and coach them through the process! So first thing is first - goals for the next 21 days - my goals are to lose 7 pounds, which might seem like a big goal considering I lost 7 pounds in 8 weeks of Insanity Max:30 - but if I reach my goal it will prove that nutrition is really that important!

Okay - So I had to figure out my calories based on the 21 Day Fix Extreme Calculation.. then I saw which calorie range I fell in to.. I fell in the lowest calorie bracket - The food list for the extreme is a little stricter than the food list for the original 21 Day Fix - so here it is....


Once I saw the list, and how many of each color I could have in the day, I made my meal plan:

And then a grocery list:


Add caption

And the prep, a Valentine's Day gift - my favorite kind - healthy yummy food to prep for success, plus 18 pounds of chicken lol

Woke up extra early to workout - and look who joined me!

And now for day 1: Plyo fix was so much fun - I must admit, after coming off of Insanity Max:30, it was a slower pace - but you have to remember that adding weights changes everything! Yes, Insanity might have had me squatting longer, but a weight squat is a whole different ball game! I am so proud that my husband, Dan has decided to join my journey! His immediate after thought was "I think I am going to throw up!" I don't think he has ever done a workout like that, because in the past he has used the gym and this is totally different!! He also enjoyed his first shake! I can't wait to see how he does with the program - I think he is enjoying the fact that I am actually cooking and packing his food!!!



Day 1 Food!

Day2: Upper Fix Extreme! Loved this because of all the focus on the triceps and back/shoulders! My legs are still so sore from yesterday, and I thought "oh they will get a break" - WRONG! Autumn found a way to work my legs today too!





Bumped up my weights to 8lbs and 10 lbs - felt amazing!

Day 3: Pilates Extreme - Truth me told, not a pilates fan or a resistance band fan - but this way pretty fun! Great ab workout!!! Today was also my "break" day from the competition meal plan and I would use the extreme meal plan today - what a nice and needed change of pace - I missed my cheese and fruit!

Day 4: I've been saying this forever - "I am going to get up early and workout", but I never do! Well today I did it! Go ME! Leg day - ummm yeah - enough said, right? Love working legs because of two things. One, they are the largest muscle in your body so while working them you burn a ton of calories and working muscle helps increase calorie burn all day long. Two, my inner thighs have always been a problem area of mine - so thanks for the weighted soma squats, Autumn!



Went to the Children's Museum - all the salads were premade - with cheese! When I asked if I could have one without cheese they said NO!!! What?!! Okay, time to improvise!

Day 5: Cardio - ummm, with weights, after leg day - are you sure? I was a sweaty, sweaty mess... Very challenging to add weights to cardio! Loved the challenge, but had to decrease my weights to protect my form

Day 6: Dirty 30 Extreme - Just when you thought you were going to get a break!!! I love Dirty 30 cause it is a great "once over" of your whole body... but this was pretty intense, and left me wondering - Will my legs ever get a break? lol

Day 7 - Used today to prep and plan for a successful week ahead - I plan what time I am going to workout, my meals, and I prep  food to make the week go a little smoother and decrease temptation... you will see Thursday dinner is blank - trying to research something new! If not it will be the same old boring chicken! Yoga before bed and excited to weigh in tomorrow morning!

 

WEIGH IN: DOWN 3.6 POUNDS!!!!!

 

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Week 2 - Take 2!

So after a great first week, I was so excited to start another week - wwwweeeelllllll, this stomach bug had different plans - and it hit all of us...

Poor Kate - we call her "patient zero" as she was the first, then me, my dad, my brother and sister in law.. Luckily she had the mildest case!

After 3 days of not tolerating any food or water, I had to go work... Packed a lunch just incase I felt like eating.... I did tolerate water and got sent home sick 4 hours into my shift



I was pretty disappointed to not be keeping up with the schedule and the challenge group - I tried to make fun of myself

Finally! Tolerating real food!!!! Dan Traill's famous chicken noodle soup to the rescue!

WEEK 2 - TAKE 2!!!

I decided to take the entire week off - I finally started feeling better Christmas morning, but was very weak and decided I need to rest up... A week behind the group, but so excited to be back in the game! I still didn't feel myself, but hey we all start somewhere!

Back in business with my new shoes from Santa!!! I didn't do too bad all things considering! I modified a lot and did not eat enough calories.... slowly getting back in the game!

Tabata Power - using your body to train your body... love this workout! But man on man, after I am done I wonder how I will wash my hair.. The most difficult part for me is the plyo pushups... I finally mastered regular pushups, now ShaunT throws this at me! So excited about the difference I know I will see in my arms when this program completes! Tank top arms - here I COME!

I love sleep - who doesn't... and I picked my career as a nurse because I wanted to be home with my kids as much as I could be and have a really flexible schedule - which I do! But, as with everything in life there is a trade off and that is my sleep! I am up all day with my girls, then I work all night and then I am up all day with them again! I nap when Kate naps, but an hour after 34 hours of awake time is barely refreshing - it is really just a tease... Surprisingly, working out makes me feel so much more alert than anything else - it took a big pep talk, but I pushed play!!!

Tabata Power Thursday!!! I started with a workout partner, she does her own moves and names them... my favorite is her "spin and sweat" lol... I def burn a lot more calories cause I am laughing at her silliness - she didn't last long though... apparently her shows are more entertaining than ShaunT....

Ugh - another post night shift workout... Friday Fight - I have a love hate relationship with this workout... Limited breaks - hate but I love the beeping count down at the end of an exercise - Sometimes I feel like I can't go on, but then I hear that timer starting and I know I only have seconds left and it gives me the push "I know I can do this for a few more seconds" and I push through!


I was bummed I got off track of the group - but feeling great after week 2 - Week 3, here I come!!!

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Garlic Mushroom Quinoa

 

This was my first time having quinoa, I had to see what all the hype was about! I am addicted!

 

What you need:

• 1 c quinoa
• 1 tbsp. extra virgin olive oil
• 1 pound of mushrooms, thinly sliced
• 5 cloves of garlic, minced
• 1/2 tsp dried thyme
• 2 tbsp. grated parmesan

What you need to do:

1. In a large saucepan, add 2 cups of water and 1 cup of quinoa and cook according to package directions
2. Heat olive oil in a large skillet over medium high heat - add mushrooms, garlic and thyme... cook, stirring occasionally about 5 minutes
3. Salt and pepper to taste
4. Stir in quinoa until well combined.
5. Garnish with Parmesan
6. Enjoy!