Mom doing Max 30|Weeks 1&2 Recap

Alright! It's game time. My summer slim down plan arrived and I started 2 weeks ago. I did Insanity after my 2nd C-section (within two years) and I've also done T25. I've had great results each time. While I do enjoy lifting weights (and may still do so here and there) I really feel like my body responds best to this type of workout. Time to whittle the middle amirighhht. Like I said I've done both Insanity and T25 and let me tell you, this is a whole new challenge!!

 

I created my meal plan, I hung up the calendar and I did my measurements. You can get the details on Insanity Max 30 here, but this is what came with the program:

I have this on my white board to keep my goal in mind! Its a big goal, but if by the end I fee stronger and clothes fit better, I'll be happy!

I sat down on Sunday before I started and created my meal plan. What's really cool is that the meal plan mirrors that of the 21 Day Fix (as did the meal plan with PiYo). That plan is so simple and effective, it's no wonder Beachbody is implementing it with programs going forward. I created my meal plan, and I'm going to make adjustments daily as needed. I like to have something to go off of, but there are definitely times things change or I just don't want what I've planned so everyday I'm just going to track the "color" and stay as on track as I can. I'm also going to incorporate carb cycling in with my meal plan, I got a book on it and I'm excited to try it out and share my thoughts with you. I really have to kick up my water intake and really control my snacking! Specifically with salty stuff. I told myself I'm not allowed to buy PopChips for awhile lol.

The first weekend was a little challenging because it was our first long camping/boating weekend. I planned on having my Shakology for breakfast and bringing healthy snacks on the boat as well as making our sandwiches. It's no problem to throw chicken on the grill and have some veggies. But the chips, breakfast sandwiches and snacks that called (screamed?) my name, I didn't have the best self control. Yes, I'm a coach and I struggle!

 

 

The one good thing is that while you have an option to do Saturday workout, you have the weekends off. I did my Friday workout (which was big for me because I was running around) and my Monday workout later when we get home (I'm thankful for my accountability group because I knew I was going to be tired and try and push it off hahah). But I didn't miss any!

 

So my workout partner Carla and I tackled the first workout that Monday night. We survived lol. It was hard I'm not going to lie. I maxed out at 3 minutes. Mainly because my calves were seriously BURNING and I legit had to stop to stretch out! I've increased my max out time a little but I'm still getting the crazy calf burn...I need to stretch a little before and stretch longer afterwards. I have the foam roller but that's a mental game all in itself haha!! Here are some of our sweaty post workout selfies! For me, posting these daily on social media is just a way to keep myself accountable and maybe inspire some others to get their daily sweat in!





 

I swear I'm smiling on the inside haha. These workouts are tough so by the end I'm thinking, "did that just happen" and "is this real life" and "wow we just kicked ass"!

 

If you want to follow along my daily progress follow me on Instagram @healthcoachsarah or on Facebook! I'll also be posting updates here on the bloggy blog.

 

Before I go I just want to share a new challenge group I have coming up!

After some reflecting last night, I realized I need to do something that helps myself and others during the summer-which I think can be a struggle with bbqs, showers, the weekend get togethers, parties, wedddings ect ect ect as you can see with my camping trip I talked about above. So I'm going under my fellow coaches wing and offering to you...

"The Stripped Plan"

I am taking on 10 new clients....
This is a focus first on nutrition group.

This group is ideal for summer BECAUSE

>>>The recipes are super easy for your summer grilling pleasure.
>>>The recipes are light, quick, and easy to follow.

>>>It's perfect for summer because well who doesn't want to feel confident in their swim suit???

So I would like to introduce you to the EASIEST meal plan that is MADE for people:

-on the go

-with travel plans

 -getting ready for summer

-who are READY to change but not sure how

 

How does it work?
1. We kick start our nutritional goals with a 3 day refresh to get rid of access bloat and flush out the memorial day "food hangover"
2. You follow the 3 week "stripped meal plan" created with summer in mind.
3. Replace one meal a day with nutrient dense Shakeology to make sure the unwanted pounds stay off.
4. Complete a 30 minute workout of your choice! Walking, running, at home or gym workouts are FINE!

So are you up for the challenge?
Comment "interested" with your email or complete the application!

Can't wait to kick off summer with you!

limited to 10 spots.
Will fill fast.

 

First Camping Wknd of the Year & Randomness

 

So we just got back from our first camping "weekend". We counted Sunday-Tuesday morning a weekend I guess haha. We only went camping 45 minutes away but it was such a nice and needed little getaway. With Matt's schedule, my schedule, running around, baby/bridal showers and everything else, its so nice to somewhat unplug and just hang with the family. And I thoroughly enjoyed my new gravity chair- thank you Kohls 30% discount!! It's one of my favorite campgrounds because its so well taken care of. It's also a minute from a winery ;) They have a cute little playground area with a wooden train. Mamarazzi was taking advantage of the photo ops, until Nate said, "Ok one more picture, then can we play?". Sure, sorry kid!

I also got a lot of reading done in my new favorite book, "The Body Book", by Cameron Diaz. I highly highly suggest getting this book! Alot of the stuff I'm reading in it I've already learned along the way but its such a good refresher, and I'm learning new stuff too. She also has such a way of explaining things that make it so easy to understand. So yeah, loving that.

 

Although-my camping menu didn't really reflect to what I was reading. I usually have somewhat of a good mix of food while camping (and always have my Shakeology!), however this time it was a crap shoot! I was at a vineyard bridal shower (which was awesome, I highly suggest) and we followed that with a mamas night out. I had such a good time, and lots of laughs but lets just say I seriously cannot hang anymore! I had to recover the WHOLE WEEKEND. Seriously?!?! Time to get off the porch and hang your hat, SP!

 

We are only a few days away from my little mini-me, wing-baby, shadow, my little bff turning three! I literally cannot handle my kids birthdays!!! Of course I love celebrating them, and its so exciting! But the actual act of them turning another year older makes me sad! Maybe that's why I'm so bad at sending out invites to their parties lol. Ugh, one year I'll get it right.....maybe. Thankful for Facebook Events. True story. Real life.

Yes. We are doing Frozen. Can't say no to a cute little blonde girl who sings Let it Go and loves it! Bonus-finding decorations will be a BREEZE!!!! (As opposed to handmade, Pinterest inspired  Peppa Pig ones!).

 

How was your weekend? Are a super organized, on top if it mom? Or me with good intentions and running around last minute? Have you read The Body Book? Let me know your thoughts below!

 

 



Free PiYo workout Program...Say What?!



Ok I feel like I say this in every blog post I write but....I cant believe its almost May! I really need to start blogging more so the months changing isn't so shocking haha. Speaking of, what do you want to learn or have me blog about?

 

Ok so here's whats up with this whole free PiYo workout thing........it really is! When you purchase the PiYo challenge pack (which is already on sale this month) I will reimburse you the cost of PiYo! I don't want this to seem salesy but sometimes mama needs to get your attention with a:

Because who doesn't love a sale and to get something fo free?? haha. I know this whole "health and fitness" thing can be really:
-annoying
-stressful
-confusing
insert whatever emotion here....

If you let it. And trust me, I have let it. 
We need to start looking at exercise and eating healthier in a more positive light. A better 'tude. I less stressful way. Really, truly, honestly let go of the word DIET and really, truly, honestly lets embrace our shit and start loving ourselves! Improve our body image. Overcome our insecurities. Stop our comparing. Life is way too short to not be happy, and you don't know what tomorrow brings. Live each day to the fullest. Be the best version of yourself. All of those kind of sayings may be cliché....but you know what-- I LIKE CLICHE. If that means I'm "basic" its all good with me, y'all!
 

Progress not perfection is kind of my thing. I really love that phrase. To me it says, do the best you can. Be the best version of yourself. Do what you can with what you have. If you mess up today, there's always tomorrow. As long as you're moving forward, and not quitting....you are doing ok! Life is so busy. I know. We are constantly being pulled in so many directions, it can be hard to find time for ourselves. I've slipped off and skipped workouts and ate crappy food just bc I told myself it was easier. I do know for myself, that when I workout I feel so much better. And I know when I'm eating healthier food, I feel proud of myself and my body loves me for it. I'm going to remind myself of those things. Instead of...this sucks I want Lucky Charms. And remind myself how good I feel after an awesome sweat sesh. Do you agree??

For me...I have to do these things on the regular. On the daily. I need that motivational ish! If you need a group where you just need support and inspiration to move FORWARD with your choices everyday....Think about joining my 3 week group, its so conviently called the -----> One Day @ a time | 21 Day Group

Details:
-You will receive daily motivation and tips from me.
-You will be surrounded by others with the same goals in mind.
-You will not feel pressure to do everything perfect, but you will be encouraged to do your best.
- Encouraged to make better choices for those 21 days and see how you feel day by day.
- You are welcome to use any Beachbody program that you are interested in and works best for you, one that you have, or do whatever workout you enjoy.
-Incorporate Shakeology daily for 3 weeks.
-PiYo is the recommended program and its also on sale this month, and the one I'm offering this dealski on!

If any of you have wanted to try out the super food meal replacement shake Im sorta kinda obsessed over, take the my 21 Day challenge NO. If you're looking for a sign THIS IS IT!!I will include the workout program PIYO for FREE!

PIYO is a combination of pilates/yoga that lengthens and tones while promoting relaxation and mindfulness! This program is for anyone! Whether you are new into fitness or are a cardio junkie, PIYO and the help of Shakeology will help you achieve any fitness goal you may have!

What you get:
One month supply of regular or vegan Shakeology (in various flavors)
PIYO fitness program (8 different workouts)

Workout Calendar

Nutrition Guide

A spot in my May challenge group

A free 30 day trial fo the Club Membership which includes Beachbody On Demand
ME as your coach :)

This promotion only last until 4/30 so if you want to know more PM me or comment below with your email! Lets TONE up and FEEL good!

Recipe|Chicken sausage with tomatoes, spinach & penne

 

Hello Sunday night! The weather here has been beautiful this weekend and this mama is tired!

 

I posted this delish looking dinner on Facebook the other day and had a few friends ask for the recipe. I first got it from my friend K10 and also found it on the Clean Eating Magazine site - great place to find recipes! I was missing a few ingredients so I just made do with what I could. I also added extra veggies and I didn't use pepper flakes. By the way...how good does onion sautéing in the pan smell? I love it.

 

Ok so lets get on with it. Let me know if it's going on your meal plan this week!

 

Ingredients

8 oz whole-wheat penne pasta

Olive oil cooking spray

3 3-oz all-natural, fully cooked low-fat chicken sausages, halved lengthwise and sliced

1/2 tbsp olive oil

1 small onion, chopped (any variety)

Pinch sea salt

2 pinches fresh ground black pepper or to taste, divided

2 to 3 cloves garlic, finely chopped

1/4 tsp red pepper flakes, or to taste

1/2 tbsp double-concentrated tomato paste (from tube)

1 1/3 cups jarred or boxed chopped tomatoes (TRY: Pomi Chopped Tomatoes)

7 oz baby spinach

1 oz low-sodium Parmesan cheese, grated

Directions

1. Cook penne to al dente according to package directions. Drain and return to pot. Set aside.
2. Meanwhile, heat a large skillet on medium-high and coat with cooking spray. Add sausage and cook, stirring occasionally, until lightly browned and heated through, about 5 minutes. Transfer to a small bowl and set aside.
3. Add oil to skillet and heat on medium-high. Add onion and season with 1 pinch each salt and black pepper. Cook, stirring occasionally, until tender and lightly browned, about 8 minutes. Add garlic, pepper flakes and tomato paste and cook, stirring frequently, for 2 minutes. Add tomatoes and bring to a simmer. Reduce heat to medium-low and gently simmer, stirring occasionally, until slightly reduced, 1 to 2 minutes. Add half of spinach, stirring until beginning to wilt. Stir in remaining spinach and simmer until tender and most liquid has evaporated, 2 to 4 minutes. Season with a pinch of black pepper.
4. To pot with pasta, add tomato mixture, stir well to combine and cook on low until heated through. Spoon into serving bowls and top with Parmesan, dividing evenly. Serve immediately.

 

XO-SP







After Easter Refresh|30 Day Group

How is it the end of March already...seriously?!?

It's the end of March and it's almost Easter. I already went overboard at our St. Patrick's Day dinner, and I've been less than on point during the weekends (that's a bad habit that needs to break!). For holidays, I share tips to not get crazy but I personally give myself some buffer room. For me this whole healthy lifestyle is just that...a lifestyle. So I tend to have a "not care" attitude when it comes to family get together dinners. That's just me! I will always share tips on handling holidays but I have to be honest with what I do!

 

Ok now that that's out of the way. I already know that I will be enjoying myself  Easter day (my sister gave up wine for Lent, can't let her drink alone!) Side note: how about that wine recall?! Yikes!

Anyway...what I'm getting at is that after Easter, I plan on doing the 3 Day Refresh and getting right back into the meal plan I've been following and I would love to have you join me!

 

So let me break it down for you. This will be a private online challenge group. Our main focus is going to be the basics of clean eating (it's not scary- I promise!). Whether this is new to you or you need to get back on track, it's a great place to start. We will be incorporating Shakeology (my daily health shake) and we will jumpstart our 30 days with a 3 Day Refresh. The 3 Day Refresh is not your normal cleanse. It's super easy to follow (I did mine while CAMPING surrounded by DRINKS, BURGERS and CHIPS.) I lost 4.5lbs with the 3 Day Refresh. So like I said it's super simple:

-3 shakes a day

-A fiber drink

-3 small meals (recipes included)

-Plenty of filtered water

-Fruits and Veggies throughout day

This is not your typical cleanse or detox that you're probably used to seeing. This one includes tons of nutrition, fiber and food. It's a great way to break habits, plateaus or even to jumpstart weight loss. We will go from that right into our group to stay on track, stay motivated and learn how to create a healthy lifestyle. When you get the 3 Day Refresh challenge pack, I will reimburse you the money for the actual refresh! Woohoo!

 

You can read what a challenge group entails:here. But a little it of an overview for this particular one:

We will go over the basics of clean eating. We will talk about planning your week out, share recipes, share tips and we will also share our struggles and our hard days! This is a total judgment FREE zone. I want it to be a place that you can check in to and say: I had an awesome day AND a place where you can say: Ohemgee someone help me! The support, accountability and motivation are really what makes these groups work! I love when initial strangers in my groups become friends. I love when we talk about other things beside health and fitness (because that is just part of what we care about).

 

The third part of this group is the 30 day trial of the Beachbody Club Membership that includes Beachbody On Demand. Whether you already have a program or you run or you go to the gym....this can either be an add on feature or you can literally pick a program and do it! Along with full workout programs, available to you are the fitness guides and meal guides that go along with them. I think that's really awesome!

 

So if this group seems like something you would be into, make sure you fill out the application below or message me on Facebook or Instagram!

Facebook: www.facebook.com/betteryoucoach

IG @ healthcoachsarah

 

XO-Coach Sarah

 

Fill out my online form.

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Spinach Egg Cups|Recipe

One of the things I really liked about the 21 Day Fix Extreme eating plan, was all of the new recipes that were included. One of the recipes I made and really liked was the Spinach Egg Cups. I love egg cups (muffins). You get a good serving of protein and veggies and they its a good recipe to use when meal prepping.

 

 

Recipe

.......................................................................................................

Ingredients

Non-stick cooking spray

12 large eggs

sea salt or Himalayan salt

ground pepper to taste

1 (10oz. bag) baby spinach: I used less

1 medium red bell pepper, finely chopped (I had green so used that)

2 green onions, finely chopped

(feel free to add other veggies you enjoy like mushrooms, broccoli)

 

 

 

 

Directions

1. Heat oven to 375

2. Lightly coat a twelve-cup muffin tin with spray

3. Place eggs in a large bowl; whisk to blend. Season with S&P if desired

4. Add spinach, bell pepper, and onions; mix well

5. Evenly pour egg mixture into muffin cups

6. Bake for 15-20 minutes, or until a toothpick inserted into the center of cups comes out clean

..............................................................................................................

 

Makes 6 servings

2 vegetable cups each

Container Equivalents per serving:

1 green

1red

 

 

Enjoy! Let me know if you have any questions or if you tried this recipe!

 

XO- Coach Sarah

 

Click here to apply for my next online health and fitness challenge group!