Plan for the Holiday Weekend BBQ's

It's Memorial Day weekend. Hope everyone has a fun and safe holiday. Along with the holiday comes BBq's, get together's, and picnics. It makes it very easy to forget about your goals and go off track. Hopefully I can help you with sticking to your goals this holiday weekend.

Here are 9 simple tips to help you stay on track.

1. Chew gum: if you have gum in your mouth can't be popping chips in your mouth all day.

2. Don't skip meals: eat like any other day breakfast, lunch, dinner. Don't wait until the party to eat and have all your calories at one meal.

3. Don't overfill your plate: You don't have to try everything or having more than you normally would eat. 

4. Limit yourself to ONE dessert: you can indulge. You don't need to eat everything, scope out the desserts and pick ONLY ONE that you want.

5. Plan your day: be prepared for what the day holds

6. Drink lots of water and limit alcohol. Alcohol is empty calories. Most people when drinking also eat more and don't realize it.

7. Don't hang out by the food: if your close to the food you feel obligated to eat it. If you away from the food, out of sight out of mind

8. Choose food wisely. Most picnic foods are high in calories. Limit your serving sizes and try to still stick to healthier options.

9. Remember how you feel after you eat to much. No one like the "Thanksgivings Full" feeling after they eat to much and all they want to do is sleep. Also remember when you are use to clean eating and go off track and eat more processed food your body can't always handle it. Sometimes its upset stomach, indegestion, gas, bloating, etc. 

Make the most of your holiday weekend. Remember your goals. Don't let the holiday put you back. Stay on track. Have a wonderful weekend. 

22 Minutes Hard Corps Results

We push for progress not perfection. Every change is a step towards our goals. Hard work pays off.

I started off doing 22 Minutes Hard Corps on the right track was working out every day and eating healthy. That lasted a few weeks then life happened. I feel off the bad wagon of working out. I could name ever excuse possible. 

- the basement was a mess

- I was tired

- I lost motivation 

- it was to hard

.... 

I found my motivation the last week, Hell Week. I got it done. 

Now the results are in---

- Lost a total of 3.6 pounds 

- 4.75 inches 

- 1.5 inches was in my waist alone. 

But it isnt all about the numbers. 

- I Am now able to do more push ups than I ever thought I would be able to on my toes, I started with only being able to do them on my knees. 

- Burpees and I love each other

- i still hate gorilla crawls and water bugs 

Roasted Brussel Sprouts

Roasted Brussel Sprouts

Ingredients:

1 bag of brussel sprouts

2 Tbsp Extra Virgin Olive Oil

1 Tbsp Adobo

Directions: 

1- Preheat oven to 400degrees

2- Slice brussel sprouts in half, Place in large bowl. 

3- Add EVOO and Adobo, stir to evenly coat brussel sprouts

4- Place in single layer on baking sheet. Bake 10 minutes. Flip. Bake another 10 minutes.

5- Serve.

Hell Week

It is time for the Hell Week Challenge, part of the the 22 Minute Hard Corps program. It is a day 7 day challenge with intense doubled-up workouts. It is an optional 9th week of the program to maximize your results. Are you ready to #GETSOME ?
Can't wait to share my results and thoughts of the program next week.

How I determine my weekly menu right now

I have been getting so many questions lately about food prepping, meal prepping, and how I determine my weekly menu. Everyone does do it a little different. Here is the basics of what I do.

Food Prepping-

It is a proven fact that you are more likely to snack on something that is easy to grab. Hence why a bag of chips is so convenient, but not healthy. Sometimes you have to take the time to make healthy choices and have healthy snack easy to grab. Once a week, normally right after I go grocery shopping I food prep my fruit.

What do I mean by food prepping my fruit? I wash them, separate them, cut them up, and store them in clear easy to find containers in the fridge. I also will do this with vegetables to make them easy to snack on, like celery, peppers, carrots, etc.

So when I go in the kitchen to look for a quick snack I have fresh fruit and veggies ready to grab and go.

Meal Prep-

Depending on what I am making for the week depends on what I meal prep. If I am having stir fry. I will cut up the veggies and have them in a bag ready to cook in the fridge so I don't take that extra time on that nights dinner to have to sit there and chop them all up.

Also right when I get home from the grocery store when I buy meats, I separate them into meals. Instead of having 2 pounds of ground turkey frozen in a ball, I will separate it into two 1 pounds balls and freeze it that way. I do the same with pork chops, chicken, etc. 

Menu Planning-
Having your meals planned out is a huge deal. When you know what your going to eat and when, it leaves you not wandering around "Oh I'm hungry, what should I make? I'll just order a pizza" As of right now I only plan dinners each week. We do play it by ear for lunch. Breakfast is always the same for me of either eggs or oatmeal. I don't normally stray far from that.
When I am menu planning I first see what I have on had. I want to use up the veggies in my fridge before they go bad. I also have limited space in my freezer, so I have to use what I have also before I go buy more.

I also will look at the sale ads

Country Heat Sneak Peek

Beachbody is an amazing company for so many reasons. Not only are they trying to fight obesity, they also help others in need. You have probably heard about the brush fires going on in Canada. Beachbody has announced TODAY ONLY they will be giving you a Sneak Peek to the new Autumn Calabrese workout video, Country Heat on Beachbody On Demand. For every view of the program they will donate $5 to the Canadian Red Cross for the Alberta Fire Relief. How awesome is that.

I am always up for helping out a good cause (plus I have family in Canada) and I have been antsy to try out the new workout program.

Check out the video for a little sample of the workout. I had my workout partner with me in the garage while the baby napped.

Country Heat is a great program for beginners, if you are looking for something fun, and if you are looking to lose weight the nontraditional way. You also don't have to dancing in your background, as you can tell I can't dance. You just have to be open minded and willing to have some fun.
I will admit when the program first started I didn't believe I was going to get much of a workout in. Within 7 minutes into the program I was already starting to wear. I felt great afterwords.

Want to know when this program is officially released? Drop your email in the comments, or email me at coachadge629@gmail.com

3 weeks post 3 day refresh

I finished the 3 day refresh three weeks ago. I have still maintained the results from doing the cleanse and continued with eating healthy. 
I am still feeling amazing, no cravings and have a lot of energy. 

Want more info on the 3 Day Refresh? check out 3 day refresh results.