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Monday, December 30, 2013

Tips to Making your New Year's Resolution Stick!



It is almost the New Year.  You know what that means?  Most gyms around the country are getting an influx of new customers either today, or next Monday.  Why?  Because people tend to begin things on Mondays.  I'm assuming if you are reading this then you may have a New Year's Resolution of getting healthy, losing weight, and getting in shape.  That's great!  That is step number 1.  I have to ask, have you ever had this same "health and fitness" resolution before?  Did you start out strong and then lose your motivation and end up giving up within the first month or so? It's okay if you did.  It's actually very common and many people fall into that reoccurring cycle. 


I'm here to help you make this year's resolution stick!

A common occurrence that seems to happen is that people try to change too much all at once. They break out of their comfort zone and start exercising (something they haven't done in a long time), they change their eating habits by choosing healthier foods, and in return expect instant changes.  Believe me, I've been in that same boat many times. What ends up happening is the body begins to get sore, tired, and unhappy with all of the changes.  So what happens? Simple.  People just give up and go back to their old ways. 

So, what I've done is compiled a list of my TOP TIPS to help you stick to your New Year's Resolution ALL YEAR!  Not just for a month or so.  


1. Tell others about your resolution. Telling your friends and family about your plan can help in many ways.  If you tell them that you are truly trying to stick to your health and fitness resolution, then they will help keep you accountable.  They won't tempt you with unhealthy treats at get together's and they will help push you along if you start to lose motivation. It's much easier to stick to a resolution when you have the support of your friends and family.

2. Do NOT Diet!  Make it a LIFESTYLE change. I hate when someone asks me if I'm "allowed" to eat something on my "diet."  I know not everyone understands a clean eating lifestyle, including myself at one point, so I always explain how I am NOT dieting.  The minute you start restricting yourself from tons of different types of foods, the minute you are confining yourself to a "diet." Seriously, do you think you can go FOREVER without eating pizza or an occasional treat?  Probably not.  Many people also go on diets that completely take away sugar and/or carbs.  While that is great and I admire people that have that much will power to be able to do that, is that something that you will live without forever?  I have seen people get amazing results when cutting out carbs but guess what, as soon as they add it back into their diet, the weight comes back.  So rather than sticking to chicken and veggies 24/7, make changes that you can live with LONG TERM.  I absolutely add in cheat meals to my weekly plan and have cheats like chips, pizza, cookies ON OCCASION.  I do not deprive myself and test my willpower on a daily basis.  I know what is healthy for me and I make choices that both my family and I can enjoy.

3. Set realistic goals. Changing everything all at once can be exhausting. You  need to start slow, even with baby steps!  Things like drinking more water, or swapping out some food choices, for example, all natural peanut butter rather than regular or reduced fat are completely doable.  Fitness wise, don't expect to run a mile on the first day. Add to your reps as you get better. You could even add some extra minutes of cardio as you gain endurance.  These are all healthy, attainable goals.  The great thing about realistic goals is that you can make new ones as you accomplish the old ones!

4. Plan Ahead.  This tip has truly been a life saver for me.  Once I started taking the time to plan out my weekly meals, including snacks, I started eating MUCH better.  I was more cautious of making sure that I get enough fruit, veggies, dairy, complex carbs, and protein each day without going overboard.  Having a visual plan helps!  I love the saying If you fail to plan, you plan to fail. I  keep a packet of Shakeology, a bottle of water, and a shaker cup in my car so that I am never stranded and tempted to hit up a drive-thru. If I'm going shopping or doing something on my own for a few house, I like to take a piece of fruit and a serving of almonds with me.  If I'm going somewhere for the day I pack a cooler with healthy snacks for the entire family.  In addition, I keep a set of workout clothes laying out with my workout program so that everything is there and ready.  NO EXCUSES! Planning ahead is a huge key to success.

5. Be patient. Yes, that's right. You need to be patient!  When it came to health and fitness, I was definitely not very patient.   I would get discouraged after a week of working out if I didn't see results.  When I accepted the fact that it took more than a week to put on the weight and it will take more than a week for it to come off, I started seeing the results.  Making a lifestyle change takes TIME.  You WILL have set-backs.  You will make unhealthy choices every now and then, you will miss a workout and you will make mistakes.  You are human.  It happens to all of us.  JUST DON'T QUIT!  Imagine if you didn't quit the last time you made a resolution or goal to be healthy and fit.

6. Build a reward system. This is a fun one!  Once you set your realistic goals, write down
something that you want to reward yourself with once you reach it.  When I fully completed my first workout program over the summer I rewarded myself with a small shopping spree of getting some new jeans (in a smaller size of course).  When I reached my first goal weight by the date I set, I bought myself a new pair of sneakers.  Make a little deal with yourself.  Treat yourself to something nice when you accomplish your short term goals.

7. Worry about your own transformation.  It's so easy to get caught up in comparing yourself to others.  Looking at magazines or even friends of your own who seem to be so much further ahead can be discouraging.  Remember that you are doing this for yourself.  Make your schedule so that YOU can manage and enjoy it.  Everyone's body is different.  Weight comes off easier for some than others.  We all have different "troubled areas" on our bodies that seem to be a bit harder to manage or maintain.  Stick with something that will last for YOU!

8. Don't beat yourself up. Perfect is unattainable.  Don't give up working out just because you got sick or busy and missed a few workouts.  Don't give up eating healthy because you made some bad choices over the weekend.  Everyone has ups and downs.  Resolve to recover from your mistakes and get back on track.

9. Set your priorities.  Whether you are going to a gym or working out at home, make it a priority
to fit it into your schedule.  Think of your workouts as important meetings with your boss.  You wouldn't cancel that would you?  I know life gets busy and sometimes you just don't have enough hours in the day, but for the most part, you can plan it out.  If you know you won't have time in the evening, get up a little earlier to fit it in.  There are several workouts that are are doable and are short in time.  Focus T25 is only 25 minutes per workout and P90X3 is only 30 minutes!  The same goes for eating healthy.  This kind of goes hand-in-hand with planning ahead.  Make it a priority to get to the grocery store and have healthy, planned out choices in your kitchen so that you don't stray off track when your willpower tests you.

10. Ask for support. It's OK if you need support.  I did!  Instead of getting the support in January, when I really could have used it, I went through the quitting and giving up cycle and waited until June to get the help I needed.  I have been through it and I know what it takes to make a healthy lifestyle change.  I have two toddlers and have been able to figure out a schedule that works for me, while still being able to spend time and take care of my family. I am starting TWO New Year New You Groups on Monday, January 5, 2015! You can read about them HERE.  By joining, you will be surrounded with constant motivation, support, guidance, meal planning and recipes that will keep your head in the game and your body working towards YOUR goals!  Fill out the form below to apply!






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Thursday, December 26, 2013

New Year New You....2014 Will Be YOUR Year!


Greetings!  Can you believe that Christmas is already over?!  After spending the past couple of months planning out and prepping for the day, it's over before you know it.    It was like a whirl wind! I have to say that this has been a wonderful Christmas.  We are surrounded with wonderful family and were able to spend the past two days playing, socializing, giving and receiving gifts, and of course, eating. I have to admit, while I did follow my meal plan pretty well, I did sneak in a few extra goodies here and there.  I'm not feeling guilty about it, because I know that getting right back on track will not be a problem for me.  Why?  Because of my upcoming health and fitness group that will be starting soon.  If it weren't for these online accountability groups, I know that I wouldn't be where I am today.  

So as a result, I am opening up availability to my first 2014 60 day health and fitness group, beginning Monday, January 6, 2014!  



Before getting into the details, let's first talk about New Year's Resolutions.  I, for one, always had the same reoccurring resolution.....lose weight.  I would always think to myself that when my family would be heading to the beach the following summer, I would actually look good and feel comfortable in my bathing suit.  I was never one for going to a gym, but I did always have a small collections of home workout videos, so, come January 2, I would break them out and make it a goal to exercise at least a few times a week.  I would be on a roll for the first couple of weeks but would never see much of a body change.  Being the impatient person that I am, I would rationalize in my head that summer was still 6 months away and that I would just pick back up with it at a later time.  The excuses would then begin and things would go straight downhill from there.  I would be "too busy," or I would start "next Monday" or "next month."  I would even get this crazy idea in my head that a month before summer I would just start to eat less and have the weight come off that way.  Crazy, huh?  In any case, my New Year's Resolutions were long gone by the end of January and weren't coming back until the following year.  

It wasn't until I joined my first online health and fitness support group that I realized it was my eating habits that were holding me back.  Did you know that nutrition is 80% of your weight loss results? While I thought I was eating healthy by picking up a granola bar, a Lean Cuisine, or even one of those 100 calorie snack packs, I was actually doing my body harm.  

So why am I writing all of this?  Simple.  Because I don't want that to happen to you! I don't want you to waste your money on a gym membership that you will end up giving up on within the first month.  And if you think you will stick to going to a gym, guess what, exercising is only part of getting the success of a healthy lifestyle.  Do you truly know how to eat healthy? 

As your Beachbody coach and someone who has "been there done that,"  I am making the commitment to help you set realistic, measurable health and fitness goals that we will work on together to achieve one day at a time. 



So how does this all work?

The first step is fitness.  Once you decide that you want to make the commitment, I will help you choose a fitness program that is perfect for YOU.  Not everyone likes doing the same type of workout.  I can guide you in the direction according to YOUR style and YOUR ability level.  If you are short on time, you  have options.  If you prefer something that focuses on strength training, you have options.  If you'd rather a cardio / kickboxing type workout, there is even an option for you!  Whatever it is, I will be able to make sure that the workout you choose will be doable, yet challenging enough to meet your needs.

The second step is nutrition.  After talking with friends and family over the holidays I realized something.  When I post and talk about the fact that I "eat clean," people are perceiving that to mean that I barley eat or that I only eat salads and veggies all day.  That is so far from the truth!  Clean Eating is eating 5 to 6 small meals per day.  It is pairing a complex carb and a protein at each meal. I actually eat more now than I did a year ago, yet I managed to lose two pounds this month and gain a few pounds this time last year! So my job is going to be to teach you how to not diet, but how to create a healthy lifestyle that you and your family can enjoy.  And no, you will not have to go to ten different stores to find the food.  Every week I go grocery shopping at Walmart and I get my produce and meat at either Martins or Giant Eagle.  I don't go to special health food stores or order things from the internet.  

The third, and final step is Shakeology.  Shakeology is not a weight loss or a protein shake.  It does not contain additives or harmful ingredients like Soy Lecithin or Sucralose.  You will not find artificial sweeteners like Splenda in it.  Shakeology is not comparable to other shakes because it would be like comparing apples to oranges.  Shakeology is a natural well balanced meal replacement shake that is equivalent to 6 salads in one glass.  It has been one meal that I don't have to think about, that keeps me full for about 3 hours, and tastes delicious!  You can switch up the taste using natural sweeteners like fresh fruit, or even add some different types of extracts.  Shakeology has saved me many times, especially throughout the holidays.  It is my go-to if I need to satisfy my sweet tooth and has provided me what my old multivitamin used to.




By committing to the three steps listed above, you will be granted access to my accountability group, which will provide you the 24/7 access to me as your coach!  All you have to do is check in daily. I will provide you support, tips, motivation, recipes, and more!  I will help you customize your weekly meal plans so that you can prep at the beginning of the week and save time throughout the week! I will teach you how to handle cravings, temptations, emotional eating, eating out, traveling, and more!  You are getting much more than you would with a gym membership.  You are getting the support to make a total body transformation that doesn't include "going on a diet" or drinking shakes all day.  All you have to do is commit to the program and finish it! 

My results are a direct reflection that this process works, as well as my motivation and commitment to help others. I can honestly say that if it were not for my decision to make the commitment and investment into a health and fitness support group, then I would still be where I was six months ago...unhappy, self-conscious, unhealthy.
No matter what has happened to you in the last 12 months, put it behind you.  It's okay if you fell off track and gained a few pounds.  You are human and humans make mistakes.  It's absolutely OK!  It's time to step it up a notch and get back in high gear!  You don't want to be the one in May worrying about fitting into your summer clothes and wearing a bathing suit to the pool or beach.  





If this sounds like something that you are interested in, message or email me with any questions you may have, or to reserve your spot!  It's ok if you ask a bunch of questions and realize it's not your thing.  At least you explored another option before spending the money on a gym membership or on a diet program that consists of pills and all day shakes. Who knows, maybe if you give it a shot it will change your life forever! 

In order to provide individualized attention to all participants, there is limited availability.  


Who's joining me in making 2014 the best year yet?! 





Sunday, December 22, 2013

Holiday Tips with a Weekly Meal Plan Update!

The week of Christmas is finally here!  Are you ready and prepared for your week?  I sure am!  So I wanted to get my meal plan posted so that you can see how I am going to handle my eating this week.  Some people decide there are no rules at this time of year.  Me?  Yes, I used to throw the rules out the door.  Not this year though.  I have my meal plan printed and laying on my counter as I type! Other than Christmas Eve and Christmas Day, my schedule is pretty normal.  I'm not making anything new or fancy this week.  I am including two shakes on Tuesday and Wednesday to help fight those cookie temptations though! I am so thankful to have Shakeology as a healthy alternative that will satisfy my sweet tooth. So, I have a pretty busy Christmas Eve AND Christmas Day.  On Christmas Eve we head over to my in-laws to open gifts, followed by going to mass, having a late dinner and heading home with two tired (or maybe hyper, who knows this year) little girls.  I don't usually do well with a change of routine when it comes to eating, so I have a plan and am sticking to it.  I will be packing my second Shakeology shake of the day to drink before Mass and then plan to pick at some fruit and veggies during a buffet style dinner.  I will be busy chasing the girls so I know it will not be difficult to stay busy and away from the treats.  Christmas Day is like a whirl wind for me.  We spend the day with my side of the family and have a traditional, HUGE, afternoon dinner.  Seriously, there is more food than you can think of!  I guarantee someone could easily put on 5 pounds just with this dinner!  My plan is to schedule that as my weekly cheat; however, I have no intentions of over indulging. I may have an extra starch or a couple of cookies, but I am also making sure I get a second Shakeology in to help my willpower out. So, there you have it!  Short, simple, and nothing fancy.  What I love most about a meal plan like this is my grocery list!  It didn't take me long to make and I don't need too much which means an inexpensive week!   

So I've been posting a lot of tips about how to get through the holiday parties and events throughout the month of December, but I haven't really said too much about handling the actual day.  So here are my tips that I plan to follow:
1. Watch your portion sizes.  It is so easy to put an extra pile of those potatoes on your plate, or grab a cookie every time you walk past the tray, but remember, instant gratification isn't going to get you where you want to be.  I know it's the holiday and you want to loosen up a bit, but don't force yourself to loosen your pants! You will regret it by Thursday morning, trust me!  

2. Bring along a healthy side dish.  If you know that you aren't going to be faced with many healthy choices, bring something that you can enjoy without the guilt.  You can still have small portions of the other food, but then you can add more of what you brought to your plate.  For example, I am bringing a veggie tray with me on Christmas Eve.  You can't go wrong with veggies!  I know that I will be able to stick with that if need be.

3. Be active!  So I'd love to say get up and exercise Christmas morning, which you should, but I have to admit, I am scheduling a rest day on Christmas morning rather than the following Sunday.  I am already getting up at 5:00am to get myself ready for the day and I don't want to be exhausted and ready for bed by 1:00pm!    I do plan; however, to be up and at em' every other day, even on Christmas Eve!  

4. Drink up! Water that is! I ask this often so you should probably know the answer by now.  Do you know how much water you should drink? If not, cut your body weight in half and drink that many ounces.  I know, it may be a lot, but it is good to stay hydrated and not let your body get confused between hunger and thirst. My trick to drinking enough water is putting it in a cup with a straw.  For some weird reason, I drink more when I use a straw, so I bought this $4.00 24 ounce cup and know exactly how many times it needs to be refilled throughout the day in order to complete my water intake.

5. Last but certainly not least, pre-eat. You're probably thinking...what??? You shouldn't attend your holiday gatherings feeling like you could eat everything in site.  The hungrier you are, the more you are going to eat.  So, it would be a wise decision to make sure you eat something before you head out or have your guests over.  If you drink Shakeology, then that is THE PERFECT choice! 

So I was pretty excited to see the small brown box laying at my door step on Thursday afternoon.  I saw the beautiful word: Beachbody written down the side and knew exactly what it was! P90X3 of course! I felt like it took forever to get to me!  I was hoping to begin last week but since I just got it, I wanted to read though the fitness and nutrition guide and learn a little first.  I am anxiously planning to begin my first workout on Monday!

Once I get my first week of workouts in, I am beginning an exclusive P90X3 test group on December 30, 2013. Do you have that New Year's Resolution of getting in shape, losing weight, and making healthier choices?  Then you are in luck!  I will provide you with the support, motivation, and accountability that you need to get the results you are wanting.  We will not be giving up after a month!  I will help you make a healthy lifestyle change that will make such a positive difference in your life!  Today is actually my last call for the group because if you don't order by tonight, you may not have your materials in time for the start of the group. Click here for details

In addition, P90X3 is the December promotion, so if you don't take advantage by December 31, you will end up paying more money! 

Don't miss out! Contact me if you are ready to make the commitment and reserve your spot! 

Have a safe, healthy, and happy holiday!




Friday, December 20, 2013

Shakeology No-Bake Cookies

Who doesn't love cookies at this time of year?! I decided to give these Shakeology No-Bakes a try and they were delicious!  Both of my girls even loved them!  These are definitely a healthier alternative to regular no-bake cookies!



Ingredients:
* 1 cup all natural peanut butter (you can also use almond butter)
* 1 cup quick cooking oats
* 1/3 cup honey
* 1 scoop Chocolate Shakeology powder


Directions:
1. Combine all ingredients in a medium bowl.  I added a little bit of water to make the mixture moist.

2. Roll 24 balls (about 1 tbsp each).  As you can see, I didn't mess with rolling them into balls, I just slapped them right onto the plate! Mine are a bit bigger than you should have :)



Nutritional Facts:
Calories: 112
Fat: 6 g
Saturated Fat: 1 g
Cholesterol: 2 mg
Sodium: 13 mg
Carbohydrates: 12 g
Fiber: 1 g
Sugar: 7 g
Protein: 5 g

Enjoy!

Tuesday, December 17, 2013

Almond Butter Chocolate Chip Cookies

6 Ingredients, 2 Steps, and 20 Minutes is all you Need!

Like most people, I enjoy a cookie here and there over the holidays.  While I'm sure I will have a few within the next couple of weeks, I wanted to search for some clean eating cookies that I could enjoy without the guilt.  I came across this one from a Clean Eating Magazine and decided to give it a try! It was, of course, delicious! Even better, it is a low-sugar, dairy-free, and no-flour recipe!  I'm not much of a baker and as usual, my cookies didn't come out as pretty as the ones from the recipe, so I decided to use the picture from the magazine.  Like any treat, mind your portion sizes.  This isn't something that you should be chowing down on every day! 


Ingredients:
  • 1 cup of almond butter, unsalted (stir well)
  • 3/4 cup Sucanat
  • 1 large egg
  • 1/2 tsp baking soda
  • 1/4 tsp sea salt
  • 3 oz dark chocolate broken into small pieces 


Directions:
  1. Preheat over to 350 degrees F. Stir first 5 ingredients together in a medium bowl, then add in and stir chocolate.
  2. Line baking sheet with parchment paper and drop dough by rounded tablespoon fulls.   Bake for 10-12 minutes or until lightly browned. Let cool on baking sheet for 5 minutes then on a wire rack for an additional 15 minutes. 


Nutritional Facts (per cookie): 
Calories: 110
Total Fat: 8 grams
Sat. Fat: 1.5 grams
Carbs: 10 grams
Fiber: 1 gram
Sugars: 7 grams
Protein: 2 grams
Sodium: 55 mg
Cholesterol: 10 mg


This is a very interesting nutritional bonus fact that I also got from the magazine: "While dark chocolate contains potent antioxidants, think twice before enjoying it with milk.  Researchers have found that the bittersweet treat's free radical fighters may being with the protein in milk, interfering with antioxidant absorption and possibly negating any associated health benefits."

Good to know!


Give these cookies a try and let me know your thoughts!

Enjoy!







Monday, December 16, 2013

Making Healthy Choices the Week Before Christmas! Meal Plan and Progress Update!

Good Afternoon!  What a weekend I had!  My family traveled out of town to have our annual Christmas party.  If you live in Pennsylvania, specifically central PA then you know we got quite the snow storm!  As a result, we left early Saturday morning to beat the storm going down the mountain.  We attended the festivities, visited with my parents, then rushed back home on Sunday to attend an annual family work party for my husbands work.  We had a blast all weekend, but were completely exhausted by Sunday night.  Luckily my girls slept in a little and I was right there with them! With all of the craziness of the weekend, I have to admit, I didn't get to my meal planning until late Sunday afternoon, so I made a quick trip to the grocery store and have some meal prep to do today.

My first order of business was getting some granola made to go with my yogurt throughout the week.   If you've never made this, PLEASE DO SO!  It is absolutely delicious!  My kitchen smells wonderful!  The only issue I have to watch with granola is the fact that I could eat it all right out of the oven!  So, what I do is make sure I have a 1/4 scoop in the container so that I only use that much on my yogurt each day.

Now that I have that made, I am set.  My meal plan is pretty basic this week and not much meal prep is needed.  I have everything I need cleaned and stored in the pantry or refrigerator. So, here is my weekly meal plan!

 I am going out to dinner with friends on Thursday, so I am using that as my cheat meal for the week and making sure that my family has something healthy to eat while I am gone.  Thankfully, we do not have any type of event / Christmas parties to attend this weekend so I can focus on staying on track and getting my plan together for the week of Christmas!

I have to say that Shakeology has been my life saver this holiday season!  I have been trying out some holiday Shakeology recipes and they have completely satisfied my sweet tooth!  The Christmas cookies have not been nearly as tempting as they have been in the past! While I'm sure I will have a Peanut Butter Blossom here and there within the next couple of weeks, I have zero plans of over indulging and putting those extra few pounds on.  My daily does of Shakeology has not only continued to provide me with energy and an overall healthy feeling, but it has given me a healthy alternative and "go-to" when my will power is being tested.


As for my workouts.  I am doing pretty well staying on track.  I have been sticking to my mid morning workouts and am doing a hybrid of Focus T25 and TurboFire.  I choose to keep my TurboFire workouts to 30 minutes or less so that I can stick with that time frame each day.  As a busy mom of two toddlers, that works perfectly for me.  My kids don't sit in front of the TV all day; however, for the 25-30 minutes that I spend working out, they are in the same room with me either playing with each other or having 30 minutes of TV time.

I used to think that I couldn't fit exercising into my daily schedule because I was too busy.  When I would see people posting about working out on Facebook I always thought to myself that it was selfish to put yourself ahead of spending time with your kids. The truth is, I was using it as an excuse.  Busy or not, moms need some time to themselves.  With the newest workouts that Beachbody has been releasing, it is making it so much easier to fit into busy schedules.  In fact, they are so short that you can even work out with the kids in the room!  That's what I do!  In fact, my husband has been doing T25 for the past several weeks.  Since he works all day, he usually does his workout around 7:30pm.  Most times, he is working out in the same room as me and the girls.  They are typically eating their evening snack before bedtime. I don't know about you, but I want to set a good, healthy example to my girls.  I want them to realize how important it is to take care of their bodies and to stay active.


Okay on to the really exciting news!!!!!


Something exciting that is arriving at my door this week is P90X3!  I was on the fence about getting it, but the week building up to its release, I saw the AMAZING results of the test group and just couldn't resist!  I was concerned that I didn't want to get bulky and muscular but several of the female results have shown that that does not have to be the case!  There are 4 different schedules that you can choose to follow: Classic, Lean, Mass, and Doubles.   The best part for me is that it is only 30 minutes per workout!  That's what I love about T25.  Since I am finishing up with that, I wanted to switch up to some more focused strength training that didn't have to sacrifice the time I didn't have.  So, I should be receiving my very own copy of P90X3 within the next couple of days!  My plan once I receive it is to go through all of the reading material, check out the nutritional guide, and get on to the workouts!  I am using an over the door resistance band rather than a pull up bar and it is already set to go!
The reason why I want to get started right away is because I am offering an exclusive 90 day P90X3 test group beginning December 30, 2013.  I want to get a head start on the program so that I am able to provide the support and knowledge to my challengers.  Within the first week of the group we will focus on the meal prep and planning of workouts.  Then, we will be ready to start in full force by January 6, 2014!  I do still have 2 spots available within the group.  I want to keep the group small so that I can provide optimal support.

If you are interested in reserving your spot, please contact me at lisamariedecker@yahoo.com or message me on my Facebook page so that we can touch base and discuss your health and fitness goals.  The cutoff to get into the group will be December 21, 2013.  I want everyone to have their materials ready to go by the start of the group.

On a side note:  You will receive Free Shipping through the month of December, as well as a FREE P90X3 hat and exclusive extra workout by ordering with me as your coach!

Let's get those New Year's Resolutions under control and an action plan in place NOW! 


Friday, December 13, 2013

Slow Cooker Tortilla Chicken Stew

Who doesn't love a good Slow Cooker meal?!  This is one that you can prepare the night before in the slow cooker insert and keep in the refrigerator so that it is ready to be placed in the slow cooker before you head off to work in the morning. It's perfect for busy families!


Ingredients: (Makes approximately 7 servings)
  • 1 1/2 lb raw chicken breasts
  • 1 (12 oz) jar of your favorite clean salsa (look for salsa that is low in sodium)
  • 1 pound frozen corn
  • 1 pound of fresh (or frozen) mixed bell peppers - if fresh, cut into small pieces
  • 3 100% whole wheat tortillas
  • Olives and Yogurt for garnish (optional)


Directions: 
  1. Place the chicken in the bottom of your slow cooker insert and place everything over it. (You can do this the morning of, or you can do this the night before and cover and place in the refrigerator).
  2. Place your insert into the slow cooker and cook on low for 8-10 hours (8 hours did the trick for me).
  3. When cooking is finished, stir everything up and break apart the chicken.
  4. You can serve garnished with some sliced black olives or a dab of yogurt.


Simply as that!  Enjoy!



Recipe Source: The Gracious Pantry

Thursday, December 12, 2013

Holiday Gifts for our "Fit Friends"


So how is the holiday shopping coming?  I can proudly say that with the exception of getting one gift card, I am good to go! I even have almost everything wrapped!!  Are you jealous?! Don't worry if you aren't done yet, you still have plenty of time.  On a side note: I am NEVER this far ahead.  I'm the type who doesn't usually finish shopping and wrapping until a couple days before Christmas.  This year I decided to do about 95% of my shopping online, so I had a game plan over Thanksgiving weekend and clicked away!  I wanted to make sure everything I wanted was delivered in time. Unfortunately, I'm still waiting on one more delivery that got delayed due to the weather.

Okay so enough about me and my Christmas shopping.  Does anyone out there have some friends or family members who are really into health and fitness?  Do you have someone on your list who has recently started their health and fitness journey?  Or maybe you have a friend who has already made the proclamation of making that New Years Resolution of losing weight, and getting healthy and fit.  In any case, I have compiled a list of must have items for anyone who is looking to make and/or continue a healthy lifestyle change!

1. Heart Rate Monitor / Calorie Counter
* I have the polar FT4 with the chest strap.  I bought it over the summer and wear it during my workouts every day.  I love that it keeps track of my heart rate while I am working out and then tells me how many calories I burned, as well as how many minutes it took.  I find myself pushing hard each day wanting to get my heart rate higher and burn more calories than the day before.  

2. Workout Mat
* For those who do home workouts, having a mat to exercise on is very beneficial.  It provides you with cushion if you work out on a hard surface, and it also protects your floors.  I went all summer without one and ended up ruining my basement carpeting.  There is a section that is completely worn down and faded.  I purchased 2 sets of Gold's Gym Puzzle Mats and it provides the perfect amount of space for workouts like Insanity, TurboFire, T25, or even floor exercises like Yoga and Pilates.  

3. Workout Gear
*Whether you are going to the gym or working out at home, who doesn't love wearing something cute that you feel great in!  I am a fan of Under Armor and Nike workout gear because it is comfortable and allows me to move around easily and comfortably.  You don't have to spend the ridiculous prices at some sporting goods stores, TJ Maxx, Marshalls, and even Ross Dress for Less has great deals on workout clothes! 



4. New Shoes
* Who doesn't LOVE a new pair of shoes!  Investing in a good pair can prevent serious injury and maximize progress!  I currently work out in a pair of Nike Flex trainer shoes and absolutely love them!  They are light weight and fit comfortably on my feet.   


5. A Clean Eating Book - The Eat Clean Diet Recharged by Tosca Reno
* For those who are really looking to eat clean and make that lifestyle change, this is a great way to start.  There are many versions of "clean eating" on the internet.  Tosca Reno does a great job at
explaining what AND why you should eat certain foods.  This was the first purchase I made once I made the commitment.

6. Clean Eating Magazine
* A magazine for Christmas?  Why not?!  You could purchase one at the store to use as a stocking stuffer, or you could purchase a yearly subscription. This magazine is full of WONDERFUL tips and recipes, tips, and tools to help with a healthy lifestyle.

7. Shakeology
* Ok so now you probably think I am crazy!  Seriously though, this would make an AWESOME gift! It is a wonderful feeling to  invest in your (or someone else's) health!  One bag of this will help you, your friend or family member gain energy, reduce cravings, lose weight, and regulate digestion, not to mention the packed vitamins and nutrients to boost your immune system, which is especially helpful at this time of year.  Oh yea and it's absolutely delicious!  It's all in how you make, which is something that I can help with! Are you worried that your gift recipient won't like it?  No worries, Shakeology comes with a 30 day Bottom of the Bag guarantee.  That means it can be returned for a full refund is need be! You should definitely consider giving the long term gift of health. 

8. A New Fitness Program
* So if you follow me on Facebook or on my blog, you probably have seen that a brand spanking new workout was just released!  P90X3!  I am so excited because I  just got an email today telling me mine has been shipped!  P90X3 is for both beginning and advanced ability levels.  It's great because it consists of all 30 minute workouts.  And no, you don't have to do P90X or P90X2 in order to get the third.  It is a completely different program. Since it was just released, there are special December promotions that you can take advantage of as well.   Not a fan of getting P90X3?  Don't worry, there are a ton of options out there.  Shaun T's Focus T25 consists of 25 minute workouts and Chalene Johson's TurboFire workout is like having a dance party while you work out!  In any case, you can contact me for the numerous options that you have if you are looking in to purchasing a fitness program.  

Oh and if you decide to purchase both a fitness program and Shakeology, you will get a discount! Bonus!  Plus, I am beginning a New Year New You support and accountability group beginning January 6, 2014.  The group will run for 60 days in a closed Facebook group, which means anyone can participate from the comfort of their home! I will provide the members with support, motivation, accountability, plus meal planning, recipes and tips to staying healthy!

Feel free to contact me at lisamariedecker@yahoo.com if you have any questions or need any help! 


I wish you a safe, healthy, and happy holiday season and hope that you get the gift of health and fitness for your loved ones!




Saturday, December 7, 2013

Cranberry Almond Oatmeal

I typically like to drink my Shakeology for breakfast, but was given a bag of Steel Cut oatmeal to try.  I wanted to try it with a good, clean, and easy recipe, so I gave this one a try.  I have to say, it was delicious!  Old Fashioned Oats can be used as well, which is what I typically use.  Just stay away from packaged oatmeal or worst yet, oatmeal at a drive thru! Oatmeal is such a fulfilling, healthy meal that is quick and easy to make before work or on a cold, snowy weekend morning.  What I really loved about this oatmeal was that my 2 year daughter shared my bowl with me and loved it just as much!  Give it a try and let me know your thoughts!




Enjoy!



Friday, December 6, 2013

P90X3 IS HERE!
















I don't know about you, but getting up in the mornings to workout can be struggle for me.  All summer I was up at 5:00am doing my workout with no problem at all.  Now that it's dark and cold I would so much rather lay in my comfy, cozy bed!  Then I remember that I have a two and three year old, one of which wakes up by 7:00am.  That's enough to get me up and do some work, but I have to admit, I have been saving my workouts  for mid-morning.  So you may be thinking, how in the world am I am able to workout with two active toddlers running around?  Easy, right now my workouts are only 25 minutes!  So, I can either workout during nap time, or, I can workout during a 30 minute snack / tv time!  I am finishing up with T25 and plan to move on to something new, which is why I am writing this post.

I am excited to share with you that P90X3 is coming out on Tuesday, December 10, 2013! I will confess that I was never very interested in P90X or P90X2 for one reason....the length of the workout.  I saw tremendous success stories and knew the program was extremely effective; however, I also knew that there was no way I could make the time for a workout that was over an hour long!  That doesn't sound crazy, right?  Can anyone relate to me with the time situation?  So, what's so special about P90X3?  IT CONSISTS OF 30 MINUTES WORKOUTS!  A few things that I LOVE about T25 is that it is 25 minutes a day, 5 days a week and there are modifications to all of the moves.  The problem...that is the ONLY consistently short-length workout program available!  Until Tuesday that is.  Now we will have another option that will give us great results in just 30 minutes per day!  Surely you can find 2 percent of your day to squeeze in a great workout, right?

I don't know about you, but before I invest in a new fitness program, I like to know all about it!  

Ok so here are the details: 

Muscle acceleration explainedMany P90X fans were hooked on the science of muscle confusion – which introduced variety to the workouts and prevented plateauing. P90X3 takes a hint from that success and from studies showing the most dramatic body transformations happen within the first 30 minutes of exercise. Enter muscle acceleration, a Tony Horton-approved highly-structured schedule with an incredibly high level of intensity and an unprecedented variety of moves. The gurus behind P90X3 combined exercises and added some twists to maximize your time and keep every muscle challenged for a full 30 minutes.

Along with constant entertainment, P90X3 has the most workouts of any Beachbody program.  There are 16 workouts in the base kit! They switch it up on you before you get bored. Everything from cardio to strength to pilates and MMX, there is something for everyone. The only additional equipment needed for this program are weights and a resistance band or pull up bar.  



In addition, there are 4 different schedules that you can choose to follow: Classic, Lean, Mass, and Doubles.  That means that there are 4 different ways to use 16 workouts!  

The ideal P90X3-erIt may seem lofty to proclaim, but P90X3 is indeed a workout for everyone.  Everyone searching for tighter abs and leaner muscles, that is. But fitness novices and experts need not be afraid by P90X3’s come-one-come-all invitation. You don’t have to have any previous P90X experience in order to get killer results. For the beginner, the variety of workouts in P90X3 is the perfect place to discover their fitness style. If the move can be modified there is a cast member showing you how. But don’t expect to be an expert on day one. (Yes, fitness veterans will still be challenged.) As Tony says, ”You don’t get off easy, you just get to finish faster!” 

It doesn’t stop thereAnd of course there are some bells and whistles too good to ignore. First off, the Coach exclusive: If P90X3 is purchased through me as your Beachbody Coach any time from December 10th – 31st (including Challenge Packs), you will receive an exclusive FREE P90X3 baseball cap. What better way to spread the word about this revolutionary program?

What if I you didn't do P90X or P90X2?
No worries!  It is important to know that P90X3 IS NOT a graduate program.  You do not need to have done the previous two programs in order to get X3.  If you are concerned about the difficulty, don't be!  There are modifications for all of the moves so no matter what your ability level is, you can do this workout! 

Before releasing the product, a test group of 40 individuals were chosen to commit for 90 days with trainer Tony Horton.  39 out of 40 lost 10% body fat!  Everyone in the test group followed the "Classic" schedule. This is serious business! 




When can you get it? 
You can secure your copy of P90X3 on Tuesday, December 10, 2013.  If you would like to be notified as to when you can officially make the purchase, please go to my site and create a FREE Beachbody account.  I will email you the minute it is released!  

Option 1: There will be an introductory price of $180 vs $205 for the Challenge Pack.  The Challenge Pack includes the 90 day workout, the nutrition guide, program manual, schedule of workouts, 30 day supply of Shakeology (flavor of your choice), free 30 day trial of the Beachbody Club Membership, free shipping, and a discounted price when you purchase them both. Getting a Challenge Pack will give you the most for your money.  Shakeology comes with a 30 day bottom of the bag guarantee so you always have the option to return it for whatever reason.  Essentially, with a Challenge Pack, you are getting 30 meals since you can drink Shakeology as a meal each day!  Wow! CLICK HERE TO MAKE THIS PURCHASE!

Option 2: You also have the option of just getting the workout for $119.00.  CLICK HERE TO MAKE THIS PURCHASE!


P90X3 is going to be a HOT COMMODITY so I wouldn't put off ordering your copy!  It's going to go quick! 

 


So are you ready to take the challenge?  By investing in this workout, I will invest my time into helping you create a success story of your own!  Together, we will work through this program.  As your Beachbody Coach, I will provide you with 24/7 support, motivation, and accountability all through a closed Facebook Group.  As an added bonus, I will set you up for success by providing you with help on meal planning and prep.  And don't worry, this group won't start until after Christmas, just in time for your New Year's Resolution! The group will be limited and will be specific to P90X3 participants.  We will officially begin December 30, 2013 and run for 90 days.  We WILL get into the best shape of our lives! 

If you are ready to make the commitment, email me at lisamariedecker@yahoo.com or message me on my Facebook Page to get further details.  






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