Who’s lifting & who’s NOT yet?
Don’t wait to lose the weight first.
Don’t pick up the light weights for fear of bulking up.
Start strength training now & never stop.
Lifting increases your metabolism, improves your shape like nothing else (& I mean NOTHING ELSE) can. It improves bone density, improves your mood, fixes imbalances, helps avoid injury due to weaknesses, & relieves stress. Just to name a few!
This is turkey burger (no special recipe, just some Mrs Dash seasoning), Sesame Ezekiel bread-lightly toasted, baby spinach, a couple tomato slices & the condiment is a mix of a couple tablespoons nonfat plain Greek yogurt with spicy brown mustard.
The fruit is just some pear slices.
It’s FRIDAY and statistically speaking, the general population will indulge at some point today or tonight and skip their workout …is that you?
Nothing wrong with the occasional splurge & rest day but stay FOCUSED on what your body NEEDS, not what it craves. Off to my workout NOW!
Who is YOUR workout BFF!?!?!
Please help me congratulate TurboGirl, CHRIS LAFORGE for achieving DIAMOND on the same day as her BFF and coach Erin achieved Diamond !!!
Now Chris is a qualifying 1-STAR!! How SWEET is she that she wanted her shout out to be WITH her BFF! The two of them started their journey 4 years ago and have continued to be each other’s support system! They both have the TURBO FIRE LOGO tatoo’d to the back of their necks!! Check out their before and after pics!!! WOW!
HUGE CONGRATS CHRIS and ERIN!!! You BOTH are a huge inspiration to SO many!!
Ok, I’m not gonna lie.. I think I’m pretty genius with this one!
I am always trying to find a way to make fun things out of things that are HEALTHY! So this is a “treat” or small meal you can feel no guilt eating!! Approx 300 calories & loaded with protein, vitamins, antioxidants, & superfoods!
RECIPE:
Pudding mixture:
4 T vanilla unsweetnd almond milk
2 T “Just Great Stuff” or PB2
1/2 scoop choco Shakeology
Stir/mix together.
Take half of an Ezekiel English Muffin bread, toasted from frozen state to be piping hot & soft but not actually toasted/crunchy.
Tear the English muffin half into small pieces & mix it into the “pudding”.
Top with sweetened-to-your-liking nonfat plain Greek yogurt or frozen yogurt. I sweetened my nonfat plain Greek yogurt (high protein), with 2 packs Stevia. You could add to that or substitute other sweetener or Tbsp honey.
I do not think the pudding by itself is sweet enough. But the hot & cold, sweet & superfoods.. That’s my wheelhouse!
Are you confused about what to eat, how much & when?
There’s no ONE right meal plan that is sustainable long-term & effective for everyone. Everyone’s goals, activity level, lifestyles, genetics, food sensitivities are different. You have to figure out what works for YOU & keep improving on that every day! Don’t expect to be a perfect eater & be able to maintain that–so start developing sustainable habits. Give new habits time to work–WEEKS if not months.
Figure out your triggers.. grazing, sugar addictions, portion sizes, cravings at night, eating out too often, eating frozen & processed foods, drinking, skipping meals & slowing your metabolism, yo-yo dieting.. Find solutions & stick to fixing one issue at a time.
We hardly have any groceries this morning but I always have liquid egg white cartons, baby spinach & salsa on hand. I do 5 servings of egg whites so it’s 25g protein. Ideally I’d add a whole egg to the egg whites too but didn’t have an egg. It was DELISH! Oh, and yes, I sprinkled some reduced fat feta on it too (I think I’m over my feta addiction now & can bring it back once in awhile) .
Seriously, I’ve been there. Your mindset has to be trained to be stronger and more flexible to change/discomfort/pain, even more-so than your body.
Btw, this was modified from another quote but unknown author.
..it’s such a mood-changer so just do it & make it count! Okay?
A superfood-packed sweet treat?!
These are the Superfood Shakeology Bars I referred to in my last post. My recipe is a modified version of the recipe that comes with the 21-Day Fix.
I excluded the raisins & chopped nuts, out of taste preference.
Disclosure: I think I like my “Superfood Shakeology Protein Bites” better where you freeze them, BUT hubby & T both like these better.. you decide!
RECIPE:
4 scoops Choc Shakeology
2 c quick oats/dry oatmeal
1 c Unsweetened Almond Milk
1/2 c Natural Peanut Butter
Mix all in a large bowl & place in an 8×8 pan. Refrigerate 3 hrs.
Topping: I used “Just great Stuff” & Trader Joes Dark Chocolate Nibs, both from Amazon.
Makes 24 small but RICH bars, approx 80 calories & 5g protein in each.
He’s why I say no to so many things & why I am sometimes MIA.
I’m a mom first & foremost. And I wouldn’t have it any other way.