Back to School for Moms

Hello Monday! So I'm wondering...are you starting to feel overwhelmed just thinking about the new school year starting?! My son is starting pre-school (which is crazy to me by the way). He will be going in the mornings three days a week. So I'm excited but trying to game plan as well since my current schedule will have to shift. We have quite a routine down now with me as a work at home mom and the two kids and I'm hoping to make the transition as easy as possible! I want to help you get on track this fall by running a 30 day health and fitness group. To go with the back to school time, this will be my Health & Phys. Ed 101 "class".

 

 I know alot of you moms out there are probably looking at me funny suggesting that you make time to get a workout in and start eating a different way. It IS possible, trust me. It's time to give yourself this "class" and to feel your best going into this school year.

 

 

 

THE SYLLABUS

 

-Making the Time-

If you can't wake up any earlier than you do now, find a spot for a half hour everyday where you can workout. If you stay home, that may be during the time one of your kids takes a nap, or when one is at pre-school and you just have to wrangle one child, maybe its when your hubby comes home from work, or after the kids go to bed. To ADD this "me" time to your day, you will probably have to give up something. That may be when you read your favorite blog (don't skip mine though ha-ha), you may have to give up a TV show, or hobby. You've all probably heard it...don't FIND the time MAKE the time.

 

-Your Why-

Together ,we will figure out your WHY. Your reason for wanting to become healthier and set some goals to get there. It's not enough to just say you want to lose some weight! That won't keep you motivated. When you dig down and figure out what's driving you .... you will make the mental switch to want to workout and prepare healthy meals. You will figure out a way.

 

-The Requirements-

We are busy as it is, so the workout we pick for you will be one that is 30 minutes or less. We will get you started with Shakeology because honestly, its the easiest healthiest meal of your day. And the benefits are worth-every-penny. We need moms body to run as efficiently as it can, to have more energy, to be able to fight cravings, and get the vitamins and nutrients pumped in so she can do everything she needs to do.

 

-The "Class"-

This challenge group will only be thirty days long. If you show up once a day and check in and I see that your putting in the effort and really trying to change and work towards your goals, we will extend it to another thirty days. I'm not trying to be tough lol, I'm not really that kind of "teacher". I just am writing from my experience of coaching challenge groups for almost two years. I will put 110% into you if you show up! I can't want it for you, as much as I try to...it never works that way. I'd love to help every single person that I talk to, but it's not always the right time for them.

 

-Objectives-

I will post daily in our private Facebook group. I will post daily motivation, tips, time saving recipes and websites (ie.crockpot meals), workout advice, and help you stay accountable. I will have you check in one a day rating how your day was. Every once in awhile I will post a little assignment for the day. Having the support of the group is the secret sauce. When you have other people to help inspire you and encourage you, it makes a huge difference.

 

 

-A message from your Coach-

 

2 pregnancies. 2 babies. 2 years of work. Setbacks. Weight loss. Weight gain. Plateaus. Learning curves. Struggles. Non scale victories. Most of all never giving up. Learning to think positive. Yes it can happen. You can make it a lifestyle change. Progress. You can make time for yourself to workout. You can make better food choices. You can think positively. You can have support doing so. I can give you the tools you just have to be ready to give this to yourself. To give yourself somewhere to start. You deserve it, why not you? Life is about to get busy for a lot of you mamas out there. Start a healthy routine now. Get started now. You will be so thankful you did a month from now, 6 months from now, a year from now. Message me or fill out the form below  if you want one of the FOUR open spots in my next challenge group.


XO- Coach Sarah 

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PiYo Week 3 Update & Meal Plan

Happy Sunday! Last week we were camping and I hardly worked out-and by hardly I mean I didn't. BUT I did do the 3 Day Refresh (and lost 4.5lbs ehemmm)- which I will blog about this upcoming week.

 

So I'll be re-starting week 3 of PiYo this week- hey it happens! I finally got my replacement DVD so I can do PiYo upper workout and Sweat. Here are what my workouts look like for this week:

Monday-Define: Upper Body

Tuesday- Buns

Wednesday- Core

Thursday- Define: Lower Body

Friday- REST

Saturday- Sweat

Sunday- Strength Intervals

 

I actually usually change my rest day to Saturday or Sunday- which is totally fine. I'm really excited to start this week (seriously, who gets excited for Monday??) but as much as I like being away and boat days...I really enjoy getting back into my routine. Am I alone on this one? I'm going to create my To Do list and get to work and play catch up.

 

What would a new week be without a new fresh meal plan? Here's whats on the menu:

 

Monday/Wednesday/Friday

Breakfast: 2 eggs with broccoli and avocado

Snack: mixed fruit and almonds

Lunch: Shakeology

Snack: veggies and hummus

Dinner: Clean honey mustard chicken/ parmesan tilapia/ skinny veggie lasagna

sides of mixed vegetables/ sweet potato cubes/  salad

Tuesday/Thursday

Breakfast: Oatmeal with berries and egg whites

Snack: Yogurt and granola

Lunch: Shakeology

Snack: veggies and hummus

Dinner: Turkey burgers/ Skinny broccoli and cheese stuffed chicken

sides of sweet potato cubes/ rice

 

I plan on tracking my meals with my 21 Day Fix sheet which is easiest for me, and I will adjust daily accordingly to what I need! Its way easier for me to come up with a quick plan for the week and then add what food groups I need or take away what I have too much of (usually carbs haha!) This works for me because I stay at home with my kids. If I was going to work everyday I would be prepping more often and make sure I have everything need to stay on track throughout the day. This is part of what I teach in my challenge groups.

 



 

If you are looking for some extra motivation and accountability- fill out this application to join my next challenge group!

 

 



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Quinoa Pizza Bites

 I love pizza

I could eat pizza everyday.

But that look isn't too good for a health and fitness coach

Alternatives it is!

 

Enter- QUINOA PIZZA BITES!

 

 

These bad boys were delicious. After a few bites I realized they really taste like Domino's Cheesy Bread. Yeah, I know!!

 

 

I doubled this recipe and it made 12 big bites (next time I will use a mini muffin pan). You can add pepperoni slices (not healthy but yummy), cherry tomatoes, or peppers- whatever "topping" you want!

 

INGREDIENTS:

1/2 Cup uncooked quinoa

1 large egg

1/2 Cup chopped onion

1/2 Cup fat free shredded mozzarella

1 t. minced garlic

1 T. dried basil (or 1 cup chopped fresh)

1 t. dried oregano

pinch of salt

pizza sauce for dipping

 

 

 1. Cook quinoa per box directions.

2. Preheat oven to 350 degrees. Combine all of the ingredients except pizza sauce in a mixing bowl until well mixed.

3. Lightly spray the bottom of a mini muffin pan with olive oil spray. Using a tablespoon (in my case a regular spoon and regular muffin tin), scoop 1 Tbsp. into each spot. It should fill almost all of them.

4. Bake them for 15-20 minutes and let cool. Serve them warm with pizza sauce to dip in!

 

 

 

ENJOY!

 

XO-COACH SARAH



Sweet Potato Hash {Recipe}

In my earlier Thanksgiving Game Plan  post, I mentioned I was bringing Sweet Potato Hash to my moms house for Thanksgiving! Well as requested, here is the recipe!

 

 

 

 

SWEET POTATO HASH

 

Ingredients:

- 2 large sweet potatoes

-2 tbsps of coconut oil (I used EVOO)

-2tbsps of brown sugar

- sprinkle of cinnamon

 

 

1. Place frying pan on med to med high heat.
2. Place 2 tablespoons of coconut oil in a pan.
3. Cut 2 large sweet potatoes into slices the quarter the slices.
4. Place sliced sweet potatoes in frying pan.
5. Add brown sugar and cinnamon to the sweet potatoes.
6. Let it cook for 10 -12 minutes, stirring occasionally.

Sweet potatoes should be fork soft with brown crispy edges.

 

 

Recipe from Robins Sweet Confessions!

 

ENJOY!

 

XO-Coach Sarah 

Clean Blueberry Breakfast Muffins

Helllooo! I'm on week 3 of my 30 day Paleo Challenge! I will admit that I haven't been 100%, and ya know, I'm OK with that. The other day I made brown rice with dinner. OOOOHH!! But its a clean food item, so I'm totally fine with incorporating those kinds of things back in. My personal reason for doing the challenge was to get back on track and become more disciplined. And I'm on my way there. That's for a different day though! Today I'm going to share with you a recipe from Robins Sweet Confessions, the girl who is helping and guiding so many people with their 30 day challenge. I altered her recipe which is gluten free and Paleo. The almond meal (flour) at my store was $15 and I just didn't have it in me to pay that!

 

 

INGREDIENTS!

 

-3 large eggs

-2 1/2 cups whole wheat flour

-1/2 cups agave nectar (or honey)

-1/2 tsp baking powder

-1/2 tsp salt

-1tbsp vanilla extract

-1 cup fresh blueberries

 

Directions

11pm mixing in the sun room so no one wakes up!

 

 

1. Preheat oven to 300°.
2. Line a 6 cup muffin pan with muffin liners.
3. In a large bowl, mix all ingredients together, except blueberries, until full combined. Gently fold in blueberries.
4. Fill each liner 3/4 full with batter.

 

 5. Bake for 30-40 minutes. (Top should be spongy, but firm when pressed.)
6. Cool for 5 minutes and remove from muffin pan.

 

ENJOY! For breakfast you will eat 2 muffins!

 

 

XO- Coach Sarah