Staying HEALTHY this Halloween

The day is HERE!! It’s Halloween!! 😉  The endless candy bowls and bags of candy are surrounding you! The temptations are everywhere. IF you are on a fitness journey to get healthier and if you have GOALS you wish to achieve, then stick to your reasons for wanting to be BETTER, healthier, stronger or more fit! Those skinny jeans WILL fit IF you choose to stay on track! It is important to remember your WHY — WHY you chose to lose inches and pounds….WHY did you choose to start a new fitness journey…….WHY did you DECIDE to feel better? Ask yourself, “Would the extra candy be WORTH it?” Candy, yes, is delicious, I GET IT!! BUT — it also does nothing for you in terms of your GOALS!! I know that you have it within you to say NO to those Reeses PB cups!! IF you are already on a fitness journey, don’t RUIN all of your hard work with silly little candies!  Here is an example of how many exercises you would need to do in order to negate the candy you eat. I found this on-line and I think that it really helps to put things in perspective! 😉

 

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From now until the end of the year, temptations will be EVERYWHERE!! There will be cookies and cakes at the office, candy bowls in every doctor’s office and goodies on sale at every grocery store. Retailers will try to tempt you and market to your weaknesses. This is a time of year when people tend to use the holidays as an excuse to indulge a bit more, thus the holiday weight gain will ensue. DON’T BE A VICTIM!! 🙂 THINK about what choices would be a *better* option for you. There are SO many clean eating options to choose instead. You will not only feel much better, you will not be sluggish, irritable or feel bloated. I realize the ONE piece of candy won’t have terrible effects on your overall health…..but who can stop at ONE?? I can’t, so that’s why I don’t even touch the stuff! Over time, however, sugar can have massive negative effects on your health. Cancer cells feed off of sugar! Sugar can also contribute to signs and symptoms of ((pre-mature)) aging ————> Um, no thank you! Here are some more things to be cognizant of, in terms of sugar consumption. Like I already mentioned, these results are over time, not just in one piece of candy. Sugars are in *many* foods — just be sure to read your nutrition labels if you aren’t already a clean eater. Be AWARE of what you’re putting in your body…..it WILL thank you later!

 

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Sugar is the devil! The only thing it does well — is taste good!! Here are a few healthy & clean alternatives to satisfy your sweet tooth!

 

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PEANUT BUTTER CUPS ARE MY WEAKNESS!! Here is a healthy alternative! 😉

Shakeo PB cups

 

 

Also — if you are needing so HELPFUL TIPS on how to survive this candy-filled weekend……….here are some ideas:

 

 

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1. STEEL CLEAR of the candy — -OUTTA SIGHT, OUTTA MIND!! I find that it’s less tempting if things aren’t around me! If you CAN — throw it out, ask your spouse to hide it or to put it in a place where  you can’t reach it!

 

2. If you are going to a Halloween party and you know the temptations will be EVERYWHERE, eat before you go and bring a healthy dish to share.

 

3. Drink WATER to help keep you full!

 

4. Create a healthy alternative like the ones above to fulfill your sweet tooth! — > Keep it clean!

 

5. If you don’t HAVE to buy the candy — then DON’T!! Retailers will discount the huge bags for you to buy because of the price! DON’T give in! Just walk on by! 😉

 

6. If you are going to indulge — -then be sure to track it! Keeping tabs on your daily caloric intake will help you to be more cognizant of what it is that you eat. Myfitnesspall is a great app to help you do this.

 

7. MOVE! You can burn off the extra calories or if you already ARE on a fitness journey, don’t sabotage it by indulging in your child’s candy bag! 😉 YOU ARE WORTH YOUR GOALS!!

 

If you would LIKE to START a fitness journey with me, let me know! Comment below and I will be in touch shortly!

HAPPY HALLOWEEN!

XO

Sara

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What IS a Complex Carb?

So….in order to clean up your diet and eat CLEAN, it is recommended to eat small meals (about 200-300 calories each) every 2-3 hours. The meals should include a protein and a complex carbohydrate to maintain blood sugar levels, to keep you full and to help you maintain natural energy.

 

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Proteins can be fish, eggs, lean meats and greek yogurt. When it comes to complex carbs, you have a variety of choices. Complex carbohydrates are foods that take longer to digest. Complex carbohydrates are turned to glucose (blood sugar) in the body and are used as energy whereas simple carbohydrates are converted very quickly digested and are the quickest source of energy. All simple carbohydrates are made of just one or two sugar molecules, and therefore are not “complex”.

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Complex carbohydrates are often rich in fiber and are very beneficial to your health. They are commonly found in whole plant foods and, therefore, are also often high in minerals, vitamins and nutrients, whereas, simple carbohydrates are not. These are great to have prior to a workout to give you sustaining energy and to allow you to give your best throughout your workout.

Here is a list of some complex carbohydrates. Pair one with a lean protein at each meal.

Potato
Sweet potato
Yams
Squash
Pumpkin
Steamed brown rice
Steamed wild rice
Lentils
Couscous
Kashi
Bulgur
Whole-wheat pasta
Oatmeal
Barley
Beans (black, kidney)
Corn
Strawberries
Melon
Apple
Orange
Fat-free yogurt
Fat-free milk
Whole-wheat bread
High-fiber cereal
Whole-wheat tortilla
Whole-wheat pita bread
Whole grains

Here  is a list of some carbs that you can eat EVERY day! NOT all carbs are bad for you — your body NEEDS them to sustain energy. You just need to eat the RIGHT ones! 😉

 

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Clean Eating Snack Ideas

GREAT NEWS —- you started a clean eating plan!! You may have noticed clearer skin, rejuvenated energy, better sleep and your clothes fitting looser. Anyone who is on a clean eating plan and wants to stay on track NEEDS to have a well-orchestrated and thought out meal plan in order to be fully armed for success. You don’t want to be starving mid-afternoon and then reach for anything that looks good. You want to have foods readily available to you that are nutritious, filling and good for you! Mindless snacking leads to calorie overload and sabotage.With any clean eating plan, you should aim to eat small meals, about 200-300 calories, every 2-3 hours. Because you are eating more frequently, you don’t want to overindulge at each meal. Try keeping them smaller and vary your protein and complex carb at each meal and snack. This not only keeps you satisfied longer, it will keep you from crashing and then feeling tired or leaving you craving something not-so-good for you! 😉

 

Clean Snack Idea

 

Here are a few of my favorite clean and healthy snacks to help keep you on track — all within 200-300 calories:

*Banana with one tbsp of All-Natural PB

*Cottage Cheese with Berries

*Celery with All-Natural PB

*Hummus and Sugar Snap Peas

*Handful of Almonds and Carrots

*Greek Yogurt with drizzle of Honey and Berries

*Trail Mix

*Quest Bar

*Sliced Turkey Breast and Hummus

*Sliced Chicken Breast and Peppers

*Grape Tomatoes with Dijon Mustard and Cashews

*Shakeology

*Nut Butter and Dates

*Hard boiled egg whites (5) and Grape Tomatoes

*String Cheese and Apple

*Fruit and Pistachios

 

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I hope that you were able to find some healthy and satisfying snacks from this list. There are many more, these are just a few! The possibilities are endless! Enjoy your snacking! 😉

XO
Sara

 

 

Clean Eating Kitchen Makeover!

Okay –so you have a piqued interest in clean eating, and you want to start to make a change not only for YOUR health, but for your family. It all starts in the kitchen! If you have food that isn’t good for you – readily available, it is very easy to grab it when you are hungry and in a pinch. SO — what do you do?? GET RID OF IT!! Make this easy on yourself and avoid things that while they may taste good, are not so good for your body.

 

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Clean Out the Pantry, Refrigerator and Cabinets

Start by going through what is already in your kitchen. Look at the ingredients in your foods. Can you pronounce each ingredient? Do you need a dictionary or Google to learn what they are and how they work in your body? If the answer is “yes” — then ditch them! They are no good for you and your body won’t know how to digest them. The more equip your diet, the more equip your body is at shedding unwanted pounds and fat. If your body **knows** what you are eating (ie., fruits, veggies, fish, nuts….) then it knows what to do and how to digest and use the food efficiently for fuel and energy.

Go through each food and most likely, if it came in a package, it is considered “un-clean”….even the “healthy” stuff like fiber bars, sugar-free items, foods that needed some kind of cultivating, processing and were made in a factory can be considered “un-clean”. Have snacks and foods that are healthy for you, readily available. Ditch the processed foods —- outta sight, outta mind! Get RID of anything that a well-seasoned athlete wouldn’t eat. If a box of Oreo’s constantly tempts you….ditch it! If the peanut butter cups are oh-so-good after dinner, give them away! If tempting foods are constantly  in your line of vision or easily accessible, they can easily sabotage your efforts to clean up your diet.

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Plan Ahead  & Be Well-Armed!

Studies have shown that a great majority of our food is eaten solely because it is placed in front of us. We mindlessly eat because it is in our environment and easy to grab. This adds unnecessary calories and fat to our diets that we can easily control.
In order to solve this problem, have healthy, clean foods and snacks ready to go and already prepared so that when you are hungry, you can easily grab them.

Once you get home from grocery shopping, sort out your foods and snacks in individual baggies or containers. Place 14 almonds in baggies, sort out a cup of carrots and put them in tupperware. Place a serving size of oatmeal (once cooked) in a mason jar or tupperware.

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Out-Smart Yourself

If you are hungry and needing something to eat, are you more likely to grab something that is in the front of the pantry or fridge or in the back, hidden and un-discoverable? Just like in the grocery store, items that are easily accessible and at your chest level or in your line of vision are subject to your impulsive-buying. Think about what it is you NEED vs. what it is you WANT and search for the items at the store, but place them in your line of vision at home.

Place your fruits on the counter in a fruit bowl. Have your veggies, washed, chopped and ready to eat. Protein is important to consume in order to not only keep you fuller, longer; but to also help you build lean muscle. So, take some time on a Sunday and boil eggs, bake/grill chicken, pork, fish. Make tuna salad in advance, have plain greek yogurt or regular yogurt pre-measured and ready for some honey and cinnamon! Have things ON-HAND and ready to go, so that you are never left scrambling and starving —- these are NEVER a good combo! They lead to drive-through visits, eating empty-calories mindlessly and sabotaging any get-healthy plan you may have.

Eat THIS Not THAT

It’s time to replace certain condiments and ingredients for other, more “clean” substitutes.  One mistake I made for YEARS was to buy and consume everything “fat-free”, “sugar-free, “zero-calorie” and basically chemically made that will not give me any unwanted calories. BIG mistake! All of these products are filled with unhealthy and un-necessary chemicals that do damage to my body. You may think that what you are buying and eating is for your betterment, but what your body needs is real, wholesome foods — not anything fake or chemically laced.

There’s NOTHING that a “magic drink” or “magic pill” can do for you like what clean eating does! True story! Clean eating will have LONG-LASTING, wholesome results. It will condition your heart, your skin, your insides as well as your outside! There is no “quick-fix” on the road to better health.
Here is a list of some things to replace for your HEALTH ((trust me — you WONT gain weight if you do! Your body will KNOW what to do with these products and therefore, be more able to shed excess fat and inches)

*Butter Spray ——-> Real Butter/Olive Oil/Coconut Oil/Grapeseed Oil/Almond Oil

*”Diet” anything for the “Real” thing

*Soda —-> carbonated flavored water or carbonated water with fresh fruit

*White rice ——-> Brown rice/Quinoa

*White Pasta ——-> Whole grain pasta

*Beef Burgers ——-> Turkey Burgers

*Ground Beef ————-> Ground turkey/chicken/pork

*Salad dressings ———-> Oil & Vinegar or any clean salad dressing

*Sugar-free ——–> add honey or stevia

*In place of oil is baking ——> use applesauce (unsweetened)

*Mayonaise —–> avocado or mustard

*Regular ketchup ——-> organic ketchup made with cane sugar or all-natural ingredients

*Mashed potatoes —–> Smashed cauliflower (recipe here)

*Sugar-free jam ——-> All-natural jam like Polaner’s All-Fruit

*Sweet candy —–> dried fruits or raisins

*Ice cream ——> Purred frozen bananas or mango with honey or Frozen Yogurt

These are just a *few* things that you can do to clean up your diet and here are some more.  BOTTOM LINE: don’t eat anything sugar-free, fat-free or zero-calorie! 😉

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ARE YOU READY?

1. Clean out the kitchen — get RID of anything with ingredients you can’t pronounce! Outta sight, outta mind!

2. Go grocery shopping and pre-plan your meals and snacks; sort them out in individual containers/baggies ahead of time.

3. Place things in your kitchen where you can seek and find them, so you can easily grab them.

4. If it isn’t something a well-seasoned athlete would eat, toss it!

5. Switch out chemical-filled foods with all-natural, healthier options.

Start SLOW and give yourself time to adjust to a new, clean-eating way of life! You will feel so much better, have more energy, sleep better and have glowing skin! 🙂

XOXO

Sara

The 21 Day Fix EXTREME!!

Sooooo………..did you LOVE the results that you got from The 21 Day Fix?? Did you LOVE the structure and the effectiveness of the eating plan and of the 30 minute workouts??

 

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Then you will LOVE The 21 Day Fix Extreme!! This will be launching on February 2, 2015 ——– and it honestly CANNOT come soon enough!! 😉

This program is for those who want to take their fitness to the NEXT LEVEL! It is for those who want the shredded abs, toned arms and defined muscles. Autumn will outline the food that you should eat and also fast, effective THIRTY minute workouts to help get you results!! There ARE moderation’s for every workout — so NOT to worry if  you want to try but are hesitant that some moves may be too difficult! As you get stronger, they get easier — but there are moderation to EVERY workout!

 

 

THE WORKOUTS:

Here is an outline of the structured workout plan  that you will receive:

  • Upper Fix Extreme
  • Lower Fix Extreme
  • Pilates Fix Extreme
  • Yoga Fix Extreme
  • Cardio Fix Extreme
  • Plyo Fix Extreme
  • Dirty 30 Fix Extreme

 

ALL of these workouts are 30 minutes! They are fast and EFFECTIVE! I had really great results from the 21 Day Fix………I can’t wait to see what results I get from this new EXTREME program!!

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WHO IS THIS FOR:

If you have a few pesky pounds to shed, want to fit into your skinny jeans even better or want to say GOODBYE to the muffin top — THIS is for you!! This program will take your fitness to the next level allowing you to SHED those last few inches and pounds.

THE FOOD:

You will NOT starve on this plan. Just as Autumn designed the 21 Day Fix, she mirrors this plan after that and also includes her own Bikini Competition prep eating plan. It is simplified and easy to follow. You will eat clean and get RESULTS! The plan is easy to follow and takes the guesswork out of what to eat and when in order to shed pounds and inches. The plan comes with a structured, easy-to-follow eating plan, just as the original 21 Day Fix plan did.

To be the FIRST to be notified via email when the 21 Day Fix is READY TO ORDER, please click to the link below to be added to the list.

http://www.teambeachbody.com/promotions/21-day-fix-extreme-email-collector?referringRepId=324362

MORE to come on this HOT, new program! Until then…..please like, comment or share this page to tell all of your workout buddies!!

 

 

Clean Banana Apple Oatmeal Muffins

Tis the season for delicious, warm muffins straight outta the oven!! Here is a CLEAN variation of a banana apple oatmeal muffin recipe to try!

 

banana apple oatmeal

 

INGREDIENTS:

2.5 cups old fashioned oats
1 cup plain low fat greek yogurt
2 tsp baking powder
1 tsp baking soda
2 tbsp ground flax seed
2 eggs
1 tsp vanilla
1/2 cup honey
2 ((very)) ripe bananas
1 apple – finely diced

DIRECTIONS:

Instructions:
1. Preheat oven to 350degrees
2.Spray tin with non-stick cooking spray or line 12 muffin tins with liners.
3. Place the oats in the food processor and pulse for about 10 seconds and then add remaining ingredients to the food processor.
4.Process all ingredients together until batter is smooth.
5. Pour batter into each muffin tray and bake for 18-20 minutes.

 

Let cool and enjoy with a nice, hot cup of coffee!! 😉

Lose Weight Now — The ONE Thing That Is Stopping You!

Do you want to know that #1 reason why people don’t achieve their fitness and weight loss goals??

 

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EXCUSES!!!

 

You’ve got ’em, we all do. Here are a few that I hear a lot:

“I don’t have the time”

“I have a family that won’t like it if I start cooking healthy.”

“……it’s expensive to eat healthy….”

“……it’s expensive to buy Shakeology…”

“I already have a routine and don’t like change”

 

The QUESTION is — Do you want to stay the same MORE than you want to CHANGE???

 

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Your desire for change must be greater than your desire to stay the same in order for you create a catalyst for change.

What is your WHY? What would your reason be for starting to change, and starting to create a healthier lifestyle? Maybe it is so you can feel more confident. Maybe it’s because the doctor’s results weren’t positive and you need to get healthier. Here are just a FEW benefits or side effects of creating a healthy lifestyle:

*Weight loss

*Increased mood/reduction of depression

*Clothes fit better

*Feel more confident

*Sleep better

*Have more energy

*Increased health

*Reduce cholesterol, high blood pressure and chance of diabetes

*Increased metabolism

*Increased muscle tone

 

With all of these benefits, why WOULDN’T you want to make a change?? WHAT could be stopping you?? Even just giving yourself 30 minutes per day. A HALF HOUR of daily exercise coupled with healthy, clean eating can create dramatic results not only in your weight loss, but in your LIFE!! You don’t have to be perfect, you just need to be better than you were yesterday!!

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DITCH the excuses!! YOU are worth MORE!! Your excuses will get you nowhere, but determining that you deserve a live worth living, will get you places!! If you want to start with one of my challenge groups, simply complete the application below! Let me help you get started on a new YOU!

XO

Sara