Food! It's what's for breakfast!

So breakfast has never been a strong suit for me and Wes. Before shakeology came into our lives, we would just skip breakfast most days. Skipping breakfast is not a good idea, but I have so many challengers tell me that they have this same problem. The mornings are just too rushed and everyone wants that 5 minutes of extra sleep. I get it!! So, here is a list of really quick breakfast dishes that hopefully will help you out. 

Strawberry or Greenberry Shakeology with frozen berries. A big bag of mixed frozen berries from the grocery store will last about ten days. Mix in a high-powered blender with water. 1 red, 1 purple

1/2 Whole Wheat English Muffin with Almond Butter. Add 1 tsp or 2 tsp to a whole wheat English muffin, and you have a grab and go breakfast that will be surprisingly satisfying. 1-2 tsp, 1 yellow

Overnight Oats. The night before you plan to eat it, combine oatmeal, liquid (water or almond milk) and a half container of Greek yogurt, and place in the fridge. You can also get creative by adding cinnamon, your favorite fruit, or even a nut butter! Heat in the microwave for a minute or two to take the chill out. 1 yellow,1/2 red

Spinach and Eggs. Sauté frozen chopped spinach in 1 tsp coconut oil until heated over medium heat. Add two eggs and scramble until the eggs are cooked through. 1 red, 1 green, 1 tsp

Greek Yogurt with Fruit. I eat this at any time of the day, but with the warmer weather coming up, this is one of my favorite breakfasts. Add fresh fruit or frozen fruit to your yogurt, stir, and enjoy. 1 red, 1 purple

Waffle, Fruit and Peanut Butter Sandwich. Take a lightly toasted whole-wheat waffle, top with 1 tsp of peanut butter, add sliced fruit (banana or strawberries) on one side, fold in half. You can also make this on a slice of whole wheat bread. 1 yellow, 1 purple, 1 tsp

You should never feel overly hungry on the 21 Day Fix. If you need to make your breakfast a little larger, here are a few simple additions:

• Greek yogurt = 1 red
• Piece of fruit = 1 purple
• Slice of whole-grain bread = 1 yellow
• 2 hard-boiled eggs = 1 red
• 1 tsp of nut butter = 1 tsp

Here are some recipes for the weekends or your days off!! 


Breakfast Pizza : http://www.fromforkstofitness.com/recipes/breakfast-pizza/

Blueberry Oatmeal: http://rachelfledderman1.blogspot.com/2014/05/21-day-fix-blueberry-oatmeal.html

Crepes: http://saraestakeley.blogspot.com/2014/03/stuffed-protein-crepes-21-day-fix-recipe.html

Rasberry Chia Seed Muffins: http://www.teambeachbody.com/teambeachbodyblog/nutrition/raspberry-and-chia-seed-muffins-recipe

I don't Meal Prep but You might Want too

 

Last week, I shared what we ate for dinner every night of the week, and I got a lot of positive feedback.However, within those comments were statements like this:

“That looks amazing, I wish I could do that”

“Wow, you are so organized, can you come tomy house and do that for me?”

“I would love to food prep but don’t know where to start”

“I tried to prep my food and got so overwhelmed I quit”

These comments, and others like them, made me think. I want you (my reader) to read the posts I write and think to yourself “I can do this”. I do not want you to feel overwhelmed or that it’s too out of reach. BELIEVE ME if you knew me in “real life” you would say “Dang, if Brooke can do it then I can definitely do this”. Not kidding!  But one of my favorite quotes is “It never gets easier, you only get better”. This is so true. The more I work at something the “easier” it gets. Not because the task itself got easier but because I got better. I evolved. The person I am today with food prep is not the person I was 8 years ago just starting out.

The honest truth is I don't really food prep!!! I don't like taking hours on Sunday to do it. It is not necessary for my family most weeks. My secret is to pick recipes with simple ingredients that take 30 minutes to an hour to prepare from start to finish. I make side dishes that take less than 5 minutes to cook or that don't need cooking at all like fruits or pre made salads from a bag. 

I do know, however, know that my family's needs will change as we venture into after school practices and T-ball and all that yummy stuff. I know that a lot of my friends are facing that right now. Making dinner is a struggle when you are not home to make it, so meal prepping is one solution to keep your family feed and not go crazy trying to make all these meals every night! Here are some tips, I find useful. 

Don’t try to prep it all!

First and foremost, when starting out, don’t try and make ahead your entire weekly menu plan. (Do write down your entire menu for the week.) This will completely overwhelm you. Start slow. The first week prep 1 or 2 recipes ahead of time and as you get comfortable with the process you can prep more.

Don’t try new recipes

When starting out with food prep it is best to stick with recipes you already know. This way you are confident in the outcome of the recipe and the only thing you need to focus on is preparing it ahead of time. This is the way I started with my food prep. I took recipes that I made often, like taco meat and spaghetti sauce, and prepared them ahead of time and then stored in the refrigerator and sometimes freezer. I was able to focus on what worked, what didn’t, and most importantly it allowed me to experience the benefits of having food ready. I know taco meat and spaghetti sauce is easy to make but I still found having these meals made ahead of time to be extremely beneficial.

Choose which recipe(s), if made ahead of time, would make the biggest difference in your week

This is huge! If you are short on time or don’t have the energy to prepare a lot of food then prioritize your meals. Which recipe, if made ahead of time, is going to make your week easier? If you are rushing around every morning and always running out of time for a healthy breakfast then maybe focus on preparing breakfast sandwiches or steel cut oats. If dinnertime brings you the most stress then put together some meal starters or prep ingredients for a couple slow cooker recipes. If you are always running to the vending machine at 3:00pm then put together some veggie packs or bags of almonds. What is going to make it easier for you to eat healthier during the week?

It is not necessary to cook all the food you prep

Food prep can be anything. You don’t necessarily need to cook all your meals completely. It can mean chopping up onions, peppers, or other vegetables ahead of time for recipes. Washing fruits and vegetables so they are ready for snacks. Portioning out nuts, crackers, or other food items for snacks. Cutting up chicken or beef to be recipe ready. Whatever is going to work.

Even the littlest bit of food prep makes a difference

I used to think if I did not have hours to set aside for prepping my food then why bother. Obviously, that is not the right approach to take. There are always going to be weeks my time is limited. If I wait for the right time or more time then I would never do anything. It is important to make the most of the time you have and do what you can. I have since learned that any food prep is better than no food prep at all. Some weeks I might not get any dinners prepped ahead of time but if my mason jar salads are done then at least I don’t need to worry about lunch.

There is no right or wrong way to food prep.

The options are endless when in comes to prepping food ahead of time so there really is no right or wrong way to do it. Basically, it comes down to just making time and getting it done. However, just like any nutrition strategy, to be sustainable it needs to fit into your lifestyle. Basically this means do what works for you. If the only thing you want to prep each week are hardboiled eggs then that’s fine. Or maybe you find it helpful to make mason jar salads, shredded chicken, and a couple slow cooker kits. Whatever will meets YOUR needs. Don’t get bogged down in thinking it has to be done a certain way. Also, it is very important to remember that I have been doing this for awhile. I have lots of practice and made my fair share of mistakes. What works for me might not work for you. I share the strategies and tips I have learned along the way in hopes that you will take and adapt them to fit into your lifestyle.

Give yourself time to reap the rewards and make it a habit

I think with any nutrition strategy, it is really important to keep at it long enough to experience the benefits, see the results, and form new habits. Remember it takes about 3 weeks to form a habit. Weekly food prep is no different. Don’t throw in the towel if it doesn’t work out the first time. Or the first few times. Adapt and overcome. Expect to make adjustments along the way. Food prep is about making your life easier. Sure it takes a little effort and time upfront but it is worth it. It is so rewarding to open up the refrigerator door and see healthy delicious meals and snacks ready to eat. It was a game changer for me, and I am confident it will be for you too.

How do I know what to prep?

As you write your weekly meal plan, underline or highlight meals that can be made in advance.  Soups, chili, roasts, chicken are all great examples.  What can be made ahead without sacrificing quality?  Can components of your meals be washed and chopped, like onions, veggies, etc?

Here are some common items to prepare in advance.  This list is not exhaustive.

• wash fruit
• wash and chop veggies
• steam/roast veggies
• roast potatoes/sweet potatoes
• cook rice
• cook quinoa
• cook steel cut oats
• put regular oats in single serve baggies
• make refrigerator oats
• portion out fruits/veggies/proteins/side dishes/snacks – then grab a single serve container for your meal
• cook meat or poultry in the crock pot
• make soup or stew in the crockpot
• grill fish/burgers/meat/poultry
• season proteins for cooking later in the week
• scoop yogurt into individual containers
• hardboil eggs
• make mason jar salads
• make homemade salad dressing or seasoning mixes
• bake bread (and if you do this you’re well out of my league!)
• start a new crop of sprouts (my newest obsession)
• peel and freeze bananas for smoothies
• freeze berries or other fruit for smoothies
• make a batch of hummus, guacamole, or other healthy dip
• brew green or herbal tea
• slice fruit for fruit-infused water

Until next time...

XOOXOXO

Happy 2nd Birthday, Harper, love

Dear Harper,

So, here we are, another year later. The second year was so much different than the first. You were just barely walking without assistance by the time you turned one. But before we knew it you were running, letting yourself into all of our rooms, reaching on top of our counters, taking care of dolls, throwing balls for Beaux to fetch, and making all kinds of messes. You were the chill, happy baby who observed everything from a distance—now you’re the toddler who, depending on your mood, is either the belle of the ball of the wall flower. Last year, you didn't talk or even laugh really. Now you are the most talkative kid—no, the most talkative human being on the planet. You go to sleep talking, and you wake up finishing the conversation you started, and you laugh about everything. I mean everything!!! 

You have a big personality!!  Let’s just say, you know what you want, and when and how you want it. You are very authoritative and communicative—two traits that will make you a great leader in whatever field you decide to have a career in. Even when it gets difficult at times (for us), because you’re still too young to clearly articulate your wants and needs, but old enough to put your foot down (among other things) when you’re not getting them fulfilled, daddy and I are able to take a step back and laugh (most of the time). Laughter is the only way sometimes…

Karma is a funny thing, and I’m pretty sure we both had this coming, but I digress...

You are so much fun to be around; your passion for life is contagious. Take, for example, your love of the outdoors—you want to spend every afternoon at the park "paying" which is why we had your birthday party there, today! It turned out perfect in every way, and you were so happy to see all your friends and family, everyone you love so much. Nothing could've made me happier.

As much as you love Frozen and the YouTube video, Badanamu, there’s no place you’d rather be than outside, at the park, or taking walks around the neighborhood, as long you’re “Outside? Outside? Ouuutsiiiiide!”

You are so independent: We no longer feed you. We no longer have to brush your teeth for you—you insist on brushing your own teeth, with your own toothbrush(es) (as well as ours, too). And now you’re even starting to read books on your own. Your favorite saying is "I got it!"

I am the luckiest and proudest mom of the most beautiful and hilarious two-year-old. Everything I do in life, I do for you. (Please remember that the next time you throw a fit or a toy at my head.) There will be times in your life that you will probably hate me for nudging you or keeping you from doing something you want but please know that I have the best intentions; my job as your mom is to protect you and keep you safe.

My wish for your birthday is that you will stay as sweet as you are today, and happy, and healthy always.

Happy second birthday—I love you more than you’ll ever truly know.

Love,
Momma

What is a Beachbody Coach

Have you done one of Beachbody’s workout programs, achieved great results, 
and now are wondering how to become a Beachbody Coach? Maybe you 
are interested in committing to a workout program AND learn about the 
business at the same time!  That's what I did!  I wondered what the 
hype was all about so I figured, why not?  I knew that the worst 
that could happen is I'd at least get great results from drinking 
Shakeology and working out!

Beachbody is a wonderful business opportunity for those who are
 looking for a fulfilling job, or side job, in helping people better 
their lives. Whether you are looking for some extra income, a full
 time job, or just getting a 25% discount on all products, you are
 in the right place!  You don't have to be in the best shape of 
your life.  You don't have to be certified in nutrition and fitness.  
The misconceptions are EVERYWHERE!  You just have to have
 an interest and passion in helping other succeed!

Top 10 Misconceptions about being a Beachbody Coach

Becoming a Beachbody Coach has turned out to be one of the 
best decisions that I have made.  This decision has not only 
impacted my life, but my family's as well.  I am proud to say 
that as a family we are living a healthy, happy life.  As a teacher 
and entrepreneur,  I love that I am able to set my own work 
hours and put as much or as little effort as I want in to my 
business.  I also love that I am able to make a positive impact 
on others just for sharing my passion. 

Misconceptions about Beachbody Coaching

Encouraging others to take the leap in to growing their own business 
as a coach is something that I have loved doing with my coaches.  
Seeing them not only reach out and help others get healthy, but 
reaching financial goals themselves is amazing! So, as I present 
this wonderful opportunity to others,  I naturally get lots of questions 
and some push-back from time to time.  It is totally understandable 
because lots of people not only make assumptions, but they are 
misinformed too! So, what better way to address the common 
misconceptions that I hear and answer them myself! 

1. I don't have the money to become a Beachbody Coach.

This is a pretty common comment that I get when it comes to 
coaching.  The truth is, when you sign up to become a coach you 
want to MAKE money, not spend it! Within first month of signing 
up, I was able to comfortably cover the cost of my products 
(and then some), as well as make my first rank advancement! 
 Each month since my business has steadily grown.  At no point 
have I had to worry about my monthly Shakeology and coach 
fee investment.  Our first goal as a new coach is to cover the 
cost of your products and then build from there. 

2. I am not "fit" enough to be a Coach.

It doesn't matter!  I wasn't at my goal weight/size and am 
still working towards it!  Many coaches sign up when they 
first begin their journey and that's OK!  People like to follow 
others who are going through the same struggles, or have
 gone through those struggles.  It makes tips and advice 
that much more valuable.

3. I don't have the time to make a Coaching business successful.

The great thing about this business is that you can create 
your own hours!  While this certainly is not a "get rich quick" 
business, you can start making money fairly quickly. I have a 
toddler and trust me when I say, she keeps me busy!  Many 
extremely successful coaches have created a six figure income 
working part time hours, which has now brought them home 
from their original full time jobs! All of my new coaches have 
the option to enroll  in an online coach apprenticeship group 
where they learn about time management, tips and techniques 
to get their businesses up and running. 1:1 support is provided 
and I match YOUR pace, not mine.  

4. Beachbody Coaching is just another Pyramid Scheme!

Boy is this a common one! Everyone always laughs and says 
what a pyramid scheme coaching is, but honestly, do you 
REALLY know what a pyramid scheme is?  It is actually 
an illegal business model that requires people to pay money 
to join but there is no actual product.  Beachbody is a network 
marketing company, which is a business model that has been 
in existence for many decades! For further information, let 
CEO Carl Daikeler explain it below. 

5. I am not a health and fitness expert.

No problem!  Neither am I!  All you need is the desire 
to help others while bettering yourself.  The makers of 
Beachbody products, including trainers like Shaun T, 
Tony Horton, and Chalene Johnson have included everything 
you need to know in order to have an amazing transformation!  
As a coach, I provide the support, motivation, and accountability 
to successfully guide you through the program. 

6. I am not a sales person and wouldn't be good with sales.

Good!  Because I'm not a salesperson either! As a coach, I 
simply share my own story and the stories of others who have 
had success with Beachbody products.  Then, people reach out
 to me, and I also invite others to give the products a try! It's really
 no different than recommending your favorite restaurant or even
 a favorite hair product that you use.  In this case, you will earn a
 25% commission when anyone you share with decides to purchase.  

7. There are too many coaches out there, it's too late for me.

Like any other network marketing company, Beachbody is structured 
in a way that there is no limit on your earnings.  You can even pass up 
and reach a higher rank than the person that you signed up under. 
You are not limited to what anyone "above" you is earning.  YOU
 are responsible for your earning potential.  I did not get in to the 
company at an early stage by any means, yet my business has a 
continual growth.  

8. I don't know enough people.

This was a concern that I had when I first started out.  I barely 
had any Facebook friends and there were already Beachbody 
coaches working at my school.  Guess what?  It doesn't matter! 
 Sure, I reached out to some friends and family; but, once I got
 the support that I needed to begin my business through a coach 
apprenticeship group, I learned more about network marketing, 
started my blog, and have met more people than I imagined I would. 
In fact, the majority of my customers are people that I have never met!

9. I don't like to work out at home, I prefer to go to a gym.

Ok so I come across this every now and then.  To be honest, 
I know quite a few Beachbody coaches who do in fact go to 
the gym.  What they do is use Beachbody fitness programs as 
a supplemental at-home program.  Believe it or not, coaching is 
not all about exercising.  It's about living a healthy life which 
includes eating healthy, too!  You don't get that at a gym.  So, 
you don't have to give up your gym fetish to be a coach.  You 
can still use the products, be a product of the product, eat healthy, 
AND go to the gym!  

10. I have no business experience.

My experience is in the field of education, not business.  
One of the perks about owning your business as a coach
 is you don't have to worry about inventory.  Beachbody
 handles the processing of orders, returns and exchanges.  
Like I have said before, what I primarily do is share my 
experiences. Beachbody takes care of the bulk advertising 
of products.  All I do is use them and share!

I hope that the information that I have provided gives you a 
little insight to what Beachbody Coaching is all about.   If there 
is a question or misconception that I have not addressed, feel 
free to send me an e-mail at abmorehead@gmail.com. I'd be 
more than happy to help!  

I've been a Beachbody Coach since January 2016 and am 
absolutely LOVING IT!  I would be glad to talk with you 
about the amazing endless possibilities that you could have 
as a Coach!  You can also read more HERE! 

Until next time...

XOXOXOXO

"Working in the Yard"

When I was kid, my parents spent a great deal of time "working in our yard" every Spring and Summer. They also spent time helping my grandmother with her large and beautifully landscaped
lawn. They always had a garden that of course needed work. My sisters and I would run around outside playing, whining, fighting, and just doing what kids do.

When I bought my first house, my mom immediately came over and wanted to start "working in my yard". I was completely against it. I knew what it was going to take from years of experience, and I did not have time for that!!

But as I have bought and sold and moved from house to house over the years, I have come to find that "working in the yard" is one of my favorite pastimes. It is often very challenging. It is physical. Things don't always go or grow they way you had hoped. Your body aches the next day. But there is nothing more rewarding than knowing that you had a hand in offering beauty not only for your own family but every person that passes by.

There is nothing I love more than that feeling in the Spring after a long days work outside, when you come in, get cleaned up, and breathe in the lingering scent of freshly mowed grass. You sit on the porch with your freshly showered hair, drink sweet tea, and bask in your labor.

I didn't realize it then, but my parents were teaching me so much every time they stepped outside to "work in the yard." Things that trickled over into other aspects of my life and made me who I am, today.

Hard work is always worth the effort.
Putting time into things you care about is the most important place to spend your time.
Sometimes we do things, we don't want to do.
The reward of growing your own food.
Taking pride in the gifts that God has blessed us with is a blessing we should treasure.

After a long week of "working in the yard," I can only hope that I am passing these lessons along to Harper. And that one day she will look back and say, "I have the fondest memories of my parents working in the yard."

Until next time..

XOXOXOXO

What is the 21 Day Fix, exactly?

So you see me hash tagging and posting about my and my challenger's results using the 21 Day Fix, but what is it exactly, and how can it work for you?

What is the 21 Day Fix?

21 Day Fix is a home fitness program that you do for 21 days and it comes with a nutrition plan based on colorful portion control containers. The workouts are 30 minutes long and are a mix of strength and cardio, with a little Pilates and yoga, too. The eating plan is portion controlled using color coordinated containers that you use to plan your meals for the day, no calorie counting involved, and based off clean eating principles. 

Who is 21 Day Fix for? 

This program is for the beginner to intermediate exerciser. For someone at the advanced level, this program is good for maintenance. It is awesome for anyone trying to learn how to eat cleaner, more nutritious foods, and for anyone who can't stand doing the same workout day after day. 

Is this Program worth it? 

The 21 Day Fix workout program by Autumn Calabrese was created to help you lose up to 15 lbs in 21 days through simple fitness and simple eating through its portion control eating system and seven, 30-minute workouts each week.

The Pros of the workouts:

• The workouts are challenging, but not too challenging.
• There are great modifications that allow you to keep working when the moves are a bit above your level (side plank leg lift? Yea... still can't do that one :).
• The warm-up and cool-down are a part of the 30 minutes. I appreciate that because I am limited on time. 
• There is a different workout for each day of the week, so you aren't doing the same moves day in and day out. 
• Autumn clearly explains and demonstrates each move, and reminds you of the little things to keep tucked and squeezed as you are doing the move (I never remember to keep my belly button pulled in...anyone else have that problem?).
• The Pilates and Yoga days offer rest (active recovery) but also a more well-rounded fitness program (they may not be calorie burners, but they focus on your core and flexibility, two very important pieces to overall fitness).
• This may not be a pro for everyone, but I like that there is workout everyday. The pilates and yoga allow for an active recovery day, but knowing there is a workout each day keeps me that mindset of daily fitness. 
• It promises big results (up to 15 pounds in 21 Days) which is totally possible. I have worked with 22 people in the last 2 months and all of them have lost 10-15 pounds plus countless inches.
• It's only a 3 week program, so after 3 weeks I can decide if I want to continue or try something new without the guilt of giving up 3 weeks into a 12 week program.

The Cons of the workouts:

• Between each move is about a 20 second rest, which is sometimes not enough, so I have to hit pause for an extra 20...or so :)
• It's only a 3 week program (uh Brooke...didn't you list that a pro?) Yes, but some people want a longer program than 3 weeks. 
• It costs money...WHAT?!? Yes, you do have to pay for the program (but in my opinion your return on investment is well worth the cost).

The Pros of the nutrition plan:

• No calorie counting.
• Ensures you eat a balance diet.
• Based on clean eating principles.
• Once you get the hang of it, meals are simple and easy.
• You still get to eat real food, food your family will enjoy too.
• There is a lot of variety in the food choices.
• You don't have to give up a food group.

The Cons of the nutrition plan:

• At first, it's not easy to master the container system.
• It is hard to change your mindset to the idea that eating nutritious does not mean eating salad and bland foods.

What I didn't expect to get out of the program

When you think of fitness programs like 21 Day Fix you think about the 30 minutes you spend working out. You think about the weight you might lose, the muscle definition you may gain, or maybe even or the endorphine high that you get after workouts.

Yes, those things happened for me as expected, but what I didn't expect was to learn how much food has affected my life all these years, or to fall in love with working out. Yes I know that very poor nutrition and inconsistent fitness have been taking a toll on my body, but I didn't know the positive effects real food and daily fitness have on your body. I am talking beyond weight loss.

I sleep better.
I feel better physically.
I feel better emotionally.
I feel better mentally.
I have more energy everyday.
I don't feel lethargic day to day.
I am more positive and optimistic.
I am happier.

I learned how addicting processed foods can be and how they alter your taste buds. I have always wondered how people can just turn down certain foods, like ice cream, cake, chips, french fries, oreos, etc. Well I guess I still don't know how some people seems to do it so naturally, because some days it is still very hard for me. But I am learning that as you start to eat foods that make you feel good, inside and out, real natural foods, you stop wanting the foods that are just a quick high. Those foods that leave you feeling worse and leave you wanting.  I thought those foods were comforting me, when really there were just a drug. The only thing they did was make me crave them more, nothing else, yet somehow they convinced me for so many years that they would make any emotion better.

I learned that I wasn't even close to a eating balanced diet, but following the 21 Day Fix Meal plan has really helped change that. It has helped me learn how to eat better, what are good choices to eat, and how to make clean eating easy and delicious! Not only that, but eating real foods fill me up so much more than any processed food ever did. I eat less now, not because I am restricting my calories, but because I am full!

Working out everyday helped me learn the value of daily fitness. I NEVER thought I would like "exercise." NEVER!! I feel SO much better after my morning workout and on days I miss it, I can tell, and I feel worse! Even missing the yoga day makes me ache for my workouts! I was never like that before this program but 21 Day Fix has made me fall in love with fitness! Now I make sure I can fit my workout into my schedule everyday!

The Final Verdict

The program changed my mindset on my own lifestyle and was the catalyst for finally making the healthy changes I have been wanting and trying to make for so long. I highly, highly recommend this program!