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 

Fill out my online form.

Online contact and registration forms from Wufoo.

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!

 

 



Fill out my online form.

HTML Forms powered by Wufoo.

21 Day Fix Transforation Story

The 21 Day Fix is one of my favorite programs thus far. I achieved awesome results and gained healthy habits. To read all the deets on this program start here.

 

Today I want you to meet my friend Michelle! Or Shelly as we call her. She joined and completed one of my 21 Day Fix Challenge groups and she totally rocked it! So I wanted to get her take on it all!

(Shelly, I just noticed you're awesome leggings in this pic!)

 

Why did you decide to do the 21 Day Fix?

"I was slacking in the fitness department and needed something to help me get back in the swing of things."

 

What was your favorite part about the program?

"I loved that the routine was easy to follow and that I wasn't starving. It was easy to stick to the entire program."

 

What meal did you drink Shakeology for?

"I had Shakeology for breakfast. The flavor(strawberry) was great and it was easy to take on the go."

What is the biggest change you made?

"Cutting out ice cream and coffee creamer were probably the biggest changes. I still drink my coffee with skim and stevia. I do have ice cream but not every night like I was."

Did being in a challenge group help you?

 " Being in a challenge group did help. It gave me meal ideas and everyone was so inspirational and motivating."

 

OK...so what were your results?!

 "I lost 8 lbs total and a few inches. I did notice my entire body being more firm and toning in many areas that are usually missed when I just stick to bike rides amd running."

 

What would you say to others who are thinking of trying this program?

"I actually talked up the program to a friend and she is starting the fix on Monday. I would say that it's a great program to help learn portion control and get your body a great and diverse workout in a short period of time and from the comfort of your own home. Why not do it?!"


Fix Grad!!

Shelly, I'm so proud of you and all of your hard work. Thank you for letting me share your experience!!

 Are you ready for your "after" picture? I would love for you to join a challenge group so you can start feeling the way you've been wishing to feel for a long time. So you can like what you see in the mirror. So you can be confident in pictures. So you can be happy and healthy.
If you would like to join my next 21 Day Fix Challenge group, please fill out the form below!




Fill out my online form.

HTML Forms powered by Wufoo.

Homemade Granola

photo cred:www.dashingdish.com

I'm not adventurous or creative in the kitchen, by ANY means. But what I CAN do is share recipes with you from the TONS of books I have! Sharing is caring.

 

This recipe is from the book, "Cook  Yourself Thin" by Harry Eastwood, Candice Kumai and Allison Fishman.

 

"Granola seems like a healthy way to start your day, but with all the fat and calories lurking in store-bought varieties, you may as well eat a box of donuts. When you make it yourself, you get back to the healthy, nutty ideal that gave granola its great reputation and taste in the first place."

Makes 15 Breakfasts

Calories per serving: 270

Ingredients

5 cups jumbo rolled oats

1 cup slivered almonds

1 cup sunflower seeds

1 teaspoon cinnamon

1/4 teaspoon salt

1/4 cup runny honey ,change to 1 cup honey,

if too dry

1/4 cup dried cherries

1/4 cup dried cranberries

1 cup barley flakes/rye flakes (optional)

1/2 cup flaxseed (optional)

Directions

1. PREHEAT the oven to 350 degrees. Line a baking sheet with parchment paper cut to size.

2. PLACE the oats, almonds, sunflower seeds, and salt onto the baking sheet and place in the oven at 350 degrees for 10 minutes to heat it up.

3. DIP your measuring cup into hot water, discard water, and measure the honey. Run the warm honey over the hot granola and give a good stir to coat evenly.

4. RETURN pan to the oven for the final 30 minutes. Toss the ingredients hallway through their cooking time in order to cook evenly.

5. REMOVE from the oven and add the dried berries, flaxseed, cinnamon and the barley or rye flakes (if using). Cool well before storing or it will lose its crunch.

6. STORE in an airtight container. Serve with yogurt and fruit for breakfast, or with milk.

 

TIP: By all means, replace the dried berries with dried pineapple, papaya, or mango, and the almonds with dried coconut for a tropical twist. In this instance, replace the cinnamon with 1/2 teaspoon ground ginger.

 

Comment below with your favorite things to add to granola!

 

ENJOY

XO- Coach Sarah



PiYo Meal Plan & Progress: Week 2

Happy Friday!
So I'm almost two weeks into PiYo and....I'm loving it! I honestly really am enjoying the break from my T25-like workouts. But I'm STILL getting a killer workout. See: sweat selfies below lol.
Piyo totally challenges my OWN body strength without any equipment. My body is my resistance and it feels SO good to workout this way. I feel way more flexible I feel really in-tune to my body. My tricep pushups we're way better this morning than even just a few days ago. It's awesome to FEEL your body getting stronger. This is a great workout for me because I could never get into yoga alone...I couldn't hold poses and I definitely wasn't clearing my mind! A faster pace version mixed with pilates, strength training and cardio is RIGHT up my ally.

found my inner strength to pull through that workout

I shared my week 1 meal plan with you in this blog post. I love having a plan in place, even if I veer off it a bit! Last week I documented all of my food with pictures and then shared them on Facebook.
Below is a look into last weeks food!

I even survived 2 boat days!! I wasn't 100% perfect, but I'm pretty proud of myself for how I did do. I may switch up my meal plan or not follow it all the way (I like to go with the flow) but I almost always plan it out because its easy to get off track if you don't have some sort of guide to follow! So I definitely suggest taking some time to do that. It may take some time to figure out everything in the beginning but its really worth it! It will save you time later in the week and it will also save you money in the grocery store. Time and money- don't want to waste any of that!

The other thing I've been noticing is that I haven't been drinking as much water as I need to! (1/2 your body weight in oz. of water). I even went a whole day without drinking ANY water, so I had to chug chug chug at the end of the day to get it all in. Hey! Do what you gotta do! Especially in the summer, make sure you're drinking at least your recommended amount.

I hadn't planned my week until Monday night. For some reason I wasn't feeling very hungry on Monday so I definitely didn't meet my numbers in terms of food categories. Here is my Week 2 Meal Plan:

Monday
Breakfast: Shakeology
Lunch: egg whites with fresh garden veggies
Dinner: chili
After dinner: 2nd Shakeology
Tuesday:
Breakfast-Oatmeal with blueberries
Snack: 2 hard boiled eggs & Sweet potato cubes
Lunch: Shakeology
Snack: carrots and hummus
Dinner: chicken stir fry
After dinner: 2nd Shakeology
Wednesday:
Breakfast- Shakeology
Snack: Rice cakes with natural PB
Lunch: 2 eggs with fresh garden veggies
Snack: almonds
Dinner: family night
Thursday:
Breakfast: Oatmeal with blueberries
Snack: 2 eggs and sweet potato cubes
Lunch: Shakeology
Snack: veggies and hummus
Dinner: Pork chop stir fry
Friday:
Breakfast: Shakeolog
Snack: almonds
Lunch: 2 eggs and Sweet potato cubes
Snack: veggies and hummus
Dinner: Homemade pizza
Saturday/Sunday
Breakfast: Shakeology
Snack: yogurt with granola
Lunch: Clean option
Dinner: Grill Out

So there you have it! I sketched out my meal plan in a notebook, and I roughly counted how many food groups I was getting each day. Everyday I adjust accordingly! Either adding something or taking away so I don't go over suggested calorie baseline.



Working on a better positive self image

There are still a few spots open in my 30 Day Summer Refresh Facebook challenge group! For details click here! I will be starting my 3 Day Refresh cleanse next week!! I'm so excited. Be on the lookout for my review on that.

CHEERS to a great weekend! Remember your goals! Enjoy your ONE cheat meal!!

 

XO- Coach Sarah



ISO: Stay at Home MOMS

Ok MOMS let's get to some real talk! Do you ever get a little nuts from being home with your mini's 24/7? We are SO fortunate to make it work that we CAN stay home with our kids, but do you ever feel like you haven't talked to an adult in days? Or do you ever feel like you want something "extra" ( even though YES we are always BUSY...I can teach you time management). Do you ever feel like you want to be a PART of something.

Those are some of the reasons I started my own health and fitness coaching business over a year and a half ago! I have worked since I was 13 years old so I felt like I needed to offer something to society! It has given me a creative outlet. I wanted to be able to help my family financially- it has gone from an original goal of buying groceries to a goal of me paying for our car, truck and camper loans!

It's given me the opportunity to connect with some amazing people and fellow coaches. The people on my team seriously have hearts of gold. They truly -deep down to the core- want to help other people. They want to offer their free time to give back to others. These are some of the most genuine and down to earth people that I have met. I had the opportunity to attend a Leadership Retreat at a lake house in Maryland this past May and it was an incredible experience!!

Some of The Dream Team Leaders

We really have become a FAMILY. Whenever I talk to my upline, Katy, we always end up talking about potty training, or nap time, or something else going on with our boys. We are not all business. We are about fun, we are about support, we are about becoming better as individuals.

oh, toddlers!!! Don't worry, we have alot of training on time management!!

I'm looking for five other stay at home moms who are looking to inspire, grow, pay it forward and become a "working" stay at home mom!

is this you?

If you are like me and just need something like this in your life..contact me by leaving a comment or message me on Facebook.. We have a business opportunity meeting call this Thursday and I would love to have you listen in. See what we are all about and see if we are a good fit for eachother!

 

XO- Coach Sarah



 

30 Day Summer Refresh

So it's the beginning of July and I've been camping, boating, attending weddings and recently got back from our OCMD vacation.



don't mind my dirty sandy feet!

 

 I've had tons of fun with family and friends but man! it is time to RE-FOCUS! Anyone with me??

 

You're in 1 of 2 categories. Either you're like me and need to recuperate from events or vacation or you need to prepare for something coming up (party, BBQ, reunion, wedding, vacation, pool days ect.)!

 

So I decided why not run a 30 day group that can keep myself and others on track and accountable. So much goes on during the summer, but we shouldn't let that be an excuse to not care for ourselves. We only have one body and we need to treat it better! Life is always busy and there will always be something going on. Summer turns into fall which turns into sports and school starting, then holidays in the winter, then spring and we start this all over again! Right! Let's start one last time for good. Let's build a foundation of eating healthy and daily fitness.

So here is the plan. For 30 days, I will run a private Facebook challenge group. I will teach you the basics of clean eating. I will teach you from The Eat Clean Diet by Tosca Reno, but I'll also throw in tips from other resources as well. We will keep each other accountable for this time frame. You can pick your own workout- whether its walking, running, the gym, or one of Beachbody's home workout DVD's (21 Day Fix, T25, PiYo, P90X3 ect.) I can fit you to the right workout for you. You can also choose not to workout and focus solely on nutrition. You will learn the 80/20 rule- learn how to balance eating clean without depriving yourself of food you love. You will learn how to stay on track while traveling or on vacation. I will help you create a weekly meal plan to actually save time during your busy week.

 

Along with the food portion, we will also be replacing one meal a day with Shakeology. Shakeology is my daily dose of dense nutrition. It's more than a protein shake as it is filled with super foods: pre and pro biotics, fiber and digestive enzymes. I have Shakeology as a meal because its the equivalent to 5 trips to the salad bar and it is a whole food formula. I could go on and on but basically- its the bees knees. When I did Insanity, adding clean eating and Shakeology during the second month is where I saw a major change. I lost weight, I curbed cravings, I had more energy and I just felt "good". My body was getting the nutrients it was supposed to which allowed my body to run the way its supposed to! Win Win!

 

I will also be starting this 30 day challenge with Beachbody's new cleanse, the 3 Day Refresh. Some of my fellow coach friends have already done this cleanse and have lost at least 5lbs, felt less bloated and more energized-so I say- sign me up! The "3 Day Shakeology Cleanse" is old news now- it's what us coaches and our clients used to do to refresh our system or jump start a new routine. Well, apparently we were missing some things and it wasn't the most ideal plan. Watch this video for a better explanation on the 3 Day Refresh:

So a little review: the 3 Day Refresh is a 3 day cleanse that can jump start weight loss and give you a break from bad habits. It isn't a juice fast, its not a crash diet, and you do not starve. It includes Shakeology for breakfast, a fiber drink, a vanilla refresh protein shake and snack/lunch/dinner food options. I will be starting off the 30 day challenge with this for sure! It is definitely an option, not required but note that the 3 Day Refresh Challenge Pack (including a 30 day supply of Shakeology) is on sale until the end of this month! Score!

 

So if you are interested in getting back on track, preparing for something this summer or just want to be held accountable then join me for 30 days for my Summer Refresh Challenge! We will start July 14th with our "prep week". That is when you will do the 3 Day Refresh if you choose to do so. We will take pictures and measurements and start our meal planning. Then July 21st is go time! If you are interested in joining this group, please message me on Facebook or leave a comment below with how to reach you! I look forward to starting!

Stay on track this summer!

 

XO-Coach Sarah