DO YOU WANT TO GET FIT AND LOSE WEIGHT, EVEN WITH THE HOLIDAY SEASON FAST APPROACHING?

FIERCE AND FIT THROUGH THROUGH THE HOLIDAYS

Fall is almost here!!   Along with the beautiful color changing leaves and cooler weather, comes family time and all the greatest food holidays! Thanksgiving, Christmas…Yummmm!! I feel like I gained about 10 lbs just thinking about it! Lol. That also means our efforts of losing weight and keeping it off will be tested! Are you just going stand by and let what may SEEM inevitable happen, or are you going to do something about it now? No more procrastinating, NO MORE EXCUSES!  I mean most of our New Year’s Resolutions are to lose weight, get toned up, or get healthy. You could have that before the year even ends!!

SO STARTING SEPTEMBER 24^TH, I AM CHALLENGING YOU TO GET FIT, EVEN THROUGH THE HOLIDAY SEASON!

First-- You need to DECIDE that you really want this. We all want to like what we see when we look in the mirror. Or like what we see when we step on the scale. Or we just want to be healthier. No matter what your reasons are, you have to be serious about this lifestyle change. That’s what will keep you on the right track. Find your why and keep it close to you.

Second-- You have to COMMIT to this change. Don’t let the holiday season hold you back from reaching your goals. With proper meal planning and portion control, you can make it through the holidays and still look great after it’s all over! I am opening up a Facebook secret group where you can go daily to post accountability, get support and motivation,  ask questions, get recipes and tips, and also get some weekly mini challenges to help you reach your goals even FASTER! 

Finally just think, if you give it the entire 90 days, can you imagine the transformation you could have in 90 DAYS!!! HELLOOOOO!!! SUCCESS!! They say that it take four weeks for you to see your body changing, eight weeks for friends and family, and 12 weeks for the rest of the world to see it! Let’s show everyone we can do this! Are YOU up for the challenge?

There are some rules:

--This is a 90 DAY CHALLENGE

--YOU CAN USE ANY BEACHBODY PROGRAM(S)

--Follow your program beginning to end. If the program you are on is only 4 weeks, make sure you have a plan for after you finish it. Start another round of it or have another BB program ready to start up. Make it add up to 90 days. If you have a recovery week, take it.

--Eat as clean as possible or follow meal planner for your program. Nutrition is a major component of weight loss. If you aren’t eating right, you won’t see the results you want. So it’s very important to eat clean. If you don’t like a certain meal, you can switch it for something else. If you are super busy, pick a day (like Sunday) and prepare your meals for the week.  

--Also use a food logging app such as livestrong.com/myplate to track your meals. Its been proven that those who track their meals daily tend to lose more weight and keep it off! 

--You must have a Facebook account to check in and post your accountability to the group. You can use your phone to check in if you are out and about and don’t have access to a computer.

--I will be posting weekly challenges that will help speed up your weight loss and fitness goals. Some will be nutrition-based, others will be physical challenges all are optional

--I must be your assigned Team Beachbody coach. You may do this by signing up under my website: beachbodycoach.com/fiercelyme and clicking ‘join’ for a free membership. If you currently have a Team Beachbody account, you may also do this by emailing coachrelations@teambeachbody.com and asking them to set me as your coach---- FiercelyMe, coach ID 174349.

If you are up for the challenge, RSVP your spot by emailing me at fiercely_me@beachbodycoach.com.

LETS GET IT!!!!

 -J'Wana

How to stay consistent with your healthy eating habits throughout the week!

Ok, so as you know, I am tend to be pretty busy. Between my job as a Massage Therapist and being a single parent, I need things to be as quick and easy as possible. And with my troubles with eating healthy, lets just say "The easier, the better!" I know many people are much more busy than I am, some work wayy more hours, or have more children, just different circumstances in general. I know this can help anyone!

So I've found the key is to pick a day to prepare your meals for the next few day to a week. I like to pick Sundays. I can actually take an extra day since Tuesdays are usually half days for me. Whichever day I pick, I like to make some quick easy yet healthy things for lunch. If I don't do this, chances are I will end up heading to the local Mexican restaurant, and pigging out on chips and salsa and queso, quesadillas, enchiladas, and rice. NOT GOOD! So for me to just go ahead and pack up my lunches and take them to work on Monday, I am saving money and preventing myself from splurging on these evil evil things! I mean sure they taste DELICIOSO, but I can make healthy alternatives at home and them taste equally great! And you can also put your breakfast, lunch and snacks into zip-lock baggies and/or tupperware and label them like this:

This way, you can remind yourself when to eat if you have a hard time like I do remembering how often I should be eating and you won't be tempted by all the fast food options that tend to surround us.

I like to just take some different ingredients to my job, put them all in the fridge and that way, come break time, I have options! So at this moment at work, I have some grilled chicken, quinoa, whole wheat tortillas, low fat mozzarella string cheese, granola, some fruit, beef jerky and some carrots. I plan on taking some hummus for my chicken wrap that I already see me having on Tuesday. I do need to go to the grocery store and get some fruit and veggies for snacks and salads anyway.

 Most of my day is spent at work, I work 8am-12pm & 2pm-6pm. By the time I pick up my daughter and get home, the only thing I have to worry about is dinner, and the one thing I know is great to have is a crockpot. You can throw in the ingredients in the morning, and by the time you get home, the house smells lovely and you already have dinner made. Easy Peasy Lemon Squeezy! And if you make a large amount, LEFT OVERS!!!! Which means something I can pack up and take to work.

So my coach posted this crockpot recipe that sounds oh so yummy that I plan on trying :

What you need: 16 oz chicken breast (free range organic preferably) 14 oz fire roasted tomatoes, bamboo, 16 oz chicken broth, 1 tbsp ginger, 14 oz coconut milk.

For an added kick, I add some red pepper flakes and cilantro. You can sub out cilantro from some Thai basil, that works really well too. You can skip these ingredients if you want too; whatever floats your boat.

Anyway, chop up your chicken breasts into bite sized pieces. Throw everything into the crockpot.  It’s going to look kind of like that ectoplasmic ooze that the ghosts left behind in Ghostbusters. It looks better once the chicken cooks through, I promise and it tastes amazing.

Cook on high for 4 hours or low for 8 hours, whatever works better for you. When it’s getting close to being done cooking, that’s when I add salt and a little extra fresh cilantro for a strong cilantro flavor. Or basil, some people like basil with curry better than cilantro and that makes it taste more like Thai. You can also splash in a little lime juice to bring out the cilantro or basil flavor and give an extra kick to the soup.

Thanks Rachel! 

Just know where there is a will, there is a way! You dont have to ditch your healthy eating habits, just because you are busy. Pre-plan and prep your meals for the week. And if you need some variety in your life, the Team Beachbody has a Meal Planner with its club membership. It can plan out your whole week for you (with or without Shakeology) and will even give you a grocery list to take with you when shopping so that you have what you need! Pretty awesome, huh?  

So how do you keep your healthy meals on track on your busiest days?