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Monday, June 13, 2016

Progress Update and 3 Day Refresh

21 Day Fix, 22 Minute Hard Corps, Short Workouts, Meal Planning, 21 Day Fix Meal Plan, Accountability, Health and Fitness Accountability Groups, Beachbody Coach, Successfully Fit, 3 Day Refresh, 3 Day Cleanse
Monday Workout
Happy Monday!  It's a new day and a new week to get things right!  It's been a while since I did a progress update so I figured, why not do one today?! I've had some people asking me about what program I am doing and how things have been going, so today I am going to share that with you! 

For starters, I've been doing pretty well at getting up and getting my workout in in the morning.  I have some occasional afternoon workouts but for the most part, I seem to have adjusted to an earlier schedule! Yay!   It really is true, once you get in to a new habit, it just becomes second nature.  With both of my girls on Summer break I want to have some more free time throughout my days, which is what prompted me to start this new schedule! 

21 Day Fix, 22 Minute Hard Corps, Short Workouts, Meal Planning, 21 Day Fix Meal Plan, Accountability, Health and Fitness Accountability Groups, Beachbody Coach, Successfully Fit, 3 Day Refresh, 3 Day Cleanse
Beachbody on Demand
I am still doing 22 Minute Hard Corps, which I am really enjoying!  I am on my second round!  I started off incorporating some PiYo but you really can't beat these 22 minute workouts!  They are short yet super effective! As for my monthly accountability groups, the 21 Day Fix still seems to be a favorite, and I can't disagree!  I've thought about going back to that or the 21 Day Fix Extreme but for now, I'm happy with some bootcamp!  






What nutrition plan am I following?  The color coded containers of course!  I've been following this branded 21 Day Fix plan for years now and you just can't go wrong with it! This week; however, I am switching things up with a 3 Day Refresh!  The 3 Day Refresh is a little cleanse that I like to do every few months.  I am heading on vacation at the end of the week and would like to drop a few pounds, get re-energized, and rock that bathing suit at the beach!  Plus, I feel like I have hit a bit of a plateau and would like to break that. 
21 Day Fix, 22 Minute Hard Corps, Short Workouts, Meal Planning, 21 Day Fix Meal Plan, Accountability, Health and Fitness Accountability Groups, Beachbody Coach, Successfully Fit, 3 Day Refresh, 3 Day Cleanse
3 Day Refresh



So, I am prepping today and the 3 Day Refresh will begin tomorrow!!  As for today and the end of the week, I am keeping it simple. One thing that I have learned with the Refresh is that keeping it simple for the week will maximize your results both before and after you begin. 
21 Day Fix, 22 Minute Hard Corps, Short Workouts, Meal Planning, 21 Day Fix Meal Plan, Accountability, Health and Fitness Accountability Groups, Beachbody Coach, Successfully Fit, 3 Day Refresh, 3 Day Cleanse
21 Day Fix / 3 Day Refresh Meal Plan





 I have surpassed my 3 year mark on drinking Shakeology!  Daily, for over 3 years I can proudly say I've had my daily dose of nutrients in the form of a chocolate milkshake!  99% of the time I drink my shake when I wake up or after my morning workout (between 7:00am-8:00am).  Then, a couple of hours later I have a more traditional breakfast like an omelet or oatmeal.  Believe me, I'm not drinking shakes all day! As you can see, I eat 4 other meals of "chewable" food!  So why drink it?  Simple! It fuels my body with proper nutrients, gives me energy, curbs my cravings, keeps me full, and it's delicious! 
21 Day Fix, 22 Minute Hard Corps, Short Workouts, Meal Planning, 21 Day Fix Meal Plan, Accountability, Health and Fitness Accountability Groups, Beachbody Coach, Successfully Fit, 3 Day Refresh, 3 Day Cleanse
Shakeology
 And guess what else? I'm not super strict with my nutrition. I have some treats here and there, hence the popcorn pic!  The thing is, if you eat healthy 80% of the time and save those treats for about 15-20% you'll be fine! Just make sure you get your daily workout in!  Deal?!

21 Day Fix, 22 Minute Hard Corps, Short Workouts, Meal Planning, 21 Day Fix Meal Plan, Accountability, Health and Fitness Accountability Groups, Beachbody Coach, Successfully Fit, 3 Day Refresh, 3 Day Cleanse
Motivation

 I often hear reasons (aka excuses) as to why people can't incorporate a healthy balance into their lives.  A lot of times it comes down to one or more of the following:

1. I have a crazy work schedule. 
2. I have a busy schedule due to running my kids everywhere, attending games, practice, etc.  
3. My kids (and husband!) are super picky and I don't want to make multiple meals, specifically for dinner. 
4. I don't have time to devote to myself.  My family comes first and that's about all the time I have!


Ok let's tackle these!  First of all, you DO have time!  It comes down to time management.  Secondly, isn't your health important?  Wouldn't it benefit you AND your family to be healthy?  Listen, I get it! I'm busy too! Many people think that because I stay home with my kids that I have all the time in the world. If you are a stay at home mom then you are probably laughing because you know where I am coming from.  Truthfully, I feel just as busy now than I did when I had a full time job as a teacher!  I'm just busy at home instead of the classroom!  I take my Coaching business seriously and I absolutely LOVE it; so, I have found that balance of being a work at home mom while still being able to incorporate healthy living.

 As for my kids, they have adapted really well! They know the importance of daily exercise and more often than not, they are jumping around with me!  And believe me, when I feel like skipping my workout, they always ask "why didn't you exercise yet?" When they were younger I would incorporate my workouts during nap time but as we all know, nap time allows us to do a million other things; so, I started getting them used to me exercising while they are awake and in the room with me!  Yes, there was a lot of pausing at first, but now it goes pretty smoothly so it was worth it! 

21 Day Fix, 22 Minute Hard Corps, Short Workouts, Meal Planning, 21 Day Fix Meal Plan, Accountability, Health and Fitness Accountability Groups, Beachbody Coach, Successfully Fit, 3 Day Refresh, 3 Day Cleanse

 What's next?  I am going to continue with my 22 Minute Hard Corps program, color coded nutrition plan, Shakeology, and monthly accountability groups. That is the secret sauce of my progress!  I love my accountability groups because I not only take a role of leading and motivating a group of women, but they motivate and hold me accountable too!  


My Summer Survival group started TODAY and it's not too late to join!  Today started our planning week and Monday kicks off Day 1 of the program each woman chose. I am willing to add up to 3 more women before I close the group out on Wednesday.  You can Click HERE to get the details! 

Let me tell you, these containers have saved me!  Ok so they aren't THIS big, but you get my point!  Prior to this container plan I learned how to each healthy but didn't realize that you can overeat on healthy food too!  One round of this plan showed me not only what foods hold the most nutritional value, but how big the portion size is as well! This is the plan that most everyone in my groups follow. To help out, I share various meal plan templates and even my personal meal plans as well!  


21 Day Fix, 22 Minute Hard Corps, Short Workouts, Meal Planning, 21 Day Fix Meal Plan, Accountability, Health and Fitness Accountability Groups, Beachbody Coach, Successfully Fit, 3 Day Refresh, 3 Day Cleanse
Summer Survival
 If you'd like to join in on the fun, fill out the form below and submit ASAP!  I have 3 spots left and whether they fill or not, the group is closing out on Wednesday!  Just think where you could be this time next month?!!  Would being 5-10 pounds lighter help?  How about a loss of inches?  Maybe a smaller pant/short size?  Better yet, how about more energy?  More confidence?  

Don't miss out. Take this as your sign to get started now!!  

---> My groups are for my personal customers so if you are already actively working with a Coach I encourage you to reach out to him or her to see what groups are being offered. <---




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Sunday, June 5, 2016

Foil Packed Meatball Subs


I found this recipe in one of my Clean Eating Magazines (which I highly recommend!) and had to try it. It was a hit with the whole family!  If you have your own meatball recipe you can obviously use that, but this is a really good one too!

Meatball Subs, Foil Packed Meatball Subs, Meal Planning, Clean Eating, Healthy Eating, Healthy Dinners, 21 Day Fix Dinners
Foil Packed Meatball Sub


Foil Packed Meatball Subs


Ingredients:
  • 2 tsp olive oil
  • 1 small yellow onion, finely chopped
  • 1 clove garlic, minced
  • 1 lb extra-lean ground beef
  • 1 large egg
  • 1/4 cup whole-wheat bread crumbs
  • 1/4 cup chopped fresh flat-leaf parsley
  • 2 Tbsp grated Parmesan cheese
  • 2 cups jarred unsalted tomato sauce (check the ingredients and go with a natural sauce)
  • 2 tsp each dried basil and oregano
  • 1/2 tsp red pepper flakes
  • 1 green bell pepper, thinly sliced
  • 4 oz mushrooms, sliced
  • 6 whole-grain sausage or sub buns, grilled 

Directions:
1. In a large pan on medium heat, heat oil.  Add in onion and saute, stirring frequently (about 2 minutes).  Add garlic and saute until fragrant (about 30 seconds).  Scrape into a large bowl and cool slightly.
2. Mix beef, egg, bread crumbs, parsley and Parmesan. Shape into approximately 18 meatballs.
3. Heat grill to high.
4. In a medium bowl combine tomato sauce, basil, oregano and pepper flakes.  Spread one-quarter of the sauce in center of a 24 inch long sheet of heavy-duty foil, turning edges of foil up to prevent spilling.
5. Top with meatballs, remaining sauce, bell pepper and mushrooms.  Bring short edge of each foil packet together, then fold inward a few times along each long edge to seal packet. 
6. Turn off heat on 1 side of grill; transfer packet to unheated side.  Close the lid and grill until temperature reaches 160 degree F (test at the center of the thickest meatball).  It should take about 18-20 minutes. 
7. Divide the meatballs among buns and sprinkle with additional Parmesan cheese (optional)

It seems like a lot of steps but it is worth it!!  

Enjoy!! 


Wednesday, June 1, 2016

Summer Survival

SUMMER IS HERE!!!  It is June, school may be out, or soon to be out within the next week, and Summer schedules are going in to effect.  The weather has been BEAUTIFUL here in central PA and I hope it stays that way! When it comes to staying healthy over the Summer, I sometimes find it just as hard as the Christmas / Holiday Season!  Seriously, between lounging by the pool, vacations, picnics, snacks, and yummy drinks we can sure derail our progress if we don't keep ourselves in check!  This will be my third Summer where I am much more health conscious and following that 80/20 rule.  What's that?  It's finding that balance of eating healthy 80% of the time and allowing those treats 20% of the time!  If you really want to get strict with your diet over the Summer you can, but I've found that that's just not for me!   

Meal Planning, Customized Meal Planning, 21 Day Fix, Cize, Healthy Summer Tips, PiYO, Health and Fitness Accountability Groups, Beachbody Coach, Healthy Travel Tips, Successfully Fit, Lisa Decker
Summer Survival Challenge


 With that brings my next accountability group, Summer Survival! Who COULDN'T use a little accountability over the Summer season?  So, to help you out, I am offering this exclusive group to 10 NEW COMMITTED WOMEN who could use some extra support over the summer season.


If you are looking for:

✔️4 weeks of daily motivation to stay on track to a healthy lifestyle
✔️4 weeks of daily accountability on both good and bad days
✔️a balance of eating healthy while still enjoying those Summer treats (80/20 rule)
✔️meal planning support including customizable meal plans
✔️short, effective workouts that will allow you to still have time to spend with your family (or won't take up your entire morning before work)
✔️weight and inch loss
✔️new recipes
✔️a group of positive, like minded women who form friendships and hold each other accountable


THEN THIS GROUP IS FOR YOU!! 

Meal Planning, Customized Meal Planning, 21 Day Fix, Cize, Healthy Summer Tips, PiYO, Health and Fitness Accountability Groups, Beachbody Coach, Healthy Travel Tips, Successfully Fit, Lisa Decker
New Month of Goals





I know what you're probably thinking.....HOLD UP....WHAT'S THE CATCH?!!  WHAT ARE THE REQUIREMENTS?

For starters,  I run these groups for my personal customers so if you are already actively working with a Beachbody Coach then I encourage you to reach out to him or her.  If you have a Coach whom you are not in contact with then I can help you out!  If you don't have a Coach, you can make me YOUR Coach (for Free) by clicking HERE!!

As my customer you will have access to my monthly accountability groups and will also receive a monthly newsletter from me! 

The requirements to join my Summer Survival group are simple.  I am going to hook you up with a fitness program of your choice (with my guidance), Shakeology, which is a nutritional shake that will provide you with your daily dose of nutrients, and my continued support both 1:1 and within our closed Facebook Summer Survival group! 

Why Shakeology?  (Am I reading your mind)

I hear all kinds of reasons why people do not want to give Shakeology a try. 
"I don't want to drink my meals." (You only drink this for 1 out of the 5 to 6 meals for the day)
"It's too expensive." (It is just over $4 per shake each day.  The reason why it seems expensive is because you buy your month supply up front. You would spend WAY more than that on a healthy meal out or even a drive thru!)
"I can get all of my nutrients my eat 'real' food." (Yikes! That would be REALLY expensive!)
"I like to chew my own food." (Again, you only drink this once each day.)

And the list goes on.....
Meal Planning, Customized Meal Planning, 21 Day Fix, Cize, Healthy Summer Tips, PiYO, Health and Fitness Accountability Groups, Beachbody Coach, Healthy Travel Tips, Successfully Fit, Lisa Decker, Pina Colada Shakeology
Strawberry Pina Colada Shakeology

And you know what? I actually had many of these thoughts before I tried it!  I always considered myself to be a pretty healthy eater so why would I need a shake?

Let me tell you....Shakeology has been a game changer for me!  Yes, I require it in my groups because not only will it help to maximize your results, but it will leave you feeling great!!  Your energy will increase, your cravings will decrease, it will keep you feeling full for about 2 1/2 to 3 hours and truth be told, it would be very difficult to get all of the nutrients in Shakeology with your daily meals.

Shakeology is also awesome to have over the Summer time because #1 it tastes like a milkshake #2 it's super convenient #3 there are some fantastic Summer recipes to try (like Pina Colada!) and #4 it's great to have on hand for traveling!

And don't worry, if for some reason you don't want to drink Shakeology beyond the duration of the group, that's fine! No pressure at all!

Meal Planning, Customized Meal Planning, 21 Day Fix, Cize, Healthy Summer Tips, PiYO, Health and Fitness Accountability Groups, Beachbody Coach, Healthy Travel Tips, Successfully Fit, Lisa Decker
22 Minute Hard Corps Resistance Workout
As for your fitness program, I can help you match up something to fit your needs, interests, and goals.  For the month of June you can get a pretty sweet deal on the 21 Day Fix or the 21 Day Fix Extreme, which are two AWESOME programs! But, you are not limited to those! Cize and PiYo are both very popular and fun programs as is 22 Minute Hard Corps!  There is SO much to choose from!!

On top of your Shakeology and fitness program, you also get a 30 day Club Membership trial.  What's that?  It's a membership that will give you access to Beachbody on Demand! This will allow you to stream a ton of workouts, including the one you pick!  It's a really cool feature and PERFECT if you are traveling too!  

Meal Planning, Customized Meal Planning, 21 Day Fix, Cize, Healthy Summer Tips, PiYO, Health and Fitness Accountability Groups, Beachbody Coach, Healthy Travel Tips, Successfully Fit, Lisa Decker
If you Change Nothing, Nothing will Change

So, are you going to be one of the new 10 challengers in my Summer Survival group? This will be on a first come first serve basis so don't miss out!  Don't put off your health because of picnics and vacations. This IS 100% DOABLE even in the Summer!! Why NOT give yourself a boost of confidence by feeling healthy and fabulous?! And yes, you can still join the group even if you are going on your family vacation in the middle of it! 

Simply fill out the form below and I will be in touch within 24 hours!!  Remember, this group is only for those who are not actively working with a Beachbody Coach! 

Let's Do This!!


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