Monday, November 28, 2016

#girlstrong

Our children see us. They may not listen to us at times, or at least seems that way. They don't seem to be paying attention most of the time.
But one thing Is for sure... our actions speak louder than our preaching ever will.

I believe it is our duty to show them what it means to be a mom and someone who wants to make health and an active lifestyle a priority. Because we are a generation that isn’t just telling them to eat their vegetables and move their bodies–but we are showing them what it looks like to Actually eat vegetables, avoid soda, exercise regularly and surround ourselves with like minded people. We are leading by example not just preaching what we don't practice.

We are our children’s role models and
We can't take this job lightly! ❤️️πŸ’ͺπŸ»πŸ’•πŸŒΊ #momlife #stronggirls #welovemermaids

Monday, November 21, 2016

Be a Warrior, not a Worrier


Week 3 of Core de force has me feeling all ninja today! Need to push play but first wanted to share with you a few notes and thoughts πŸ‘©πŸ» πŸ’­

We have been equipped with unbreakable strength and purpose. We have been made to make an impact and leave a legacy. Yesterday's message at Church was so powerful I wish you could've all been in there next to me.
The theme was about leaving a Legacy- living beyond yourself. πŸ’‘How do we want to live our life?
πŸ’‘What can we do to use our life to make a difference in other people's lives?
πŸ’‘What can we do to shape our kids' lives spiritually so they can make a difference in the world?

This is not necessarily new to me, pretty sure not new to you either.
I believe that my fight against my own obesity and health issues started as that but there was something bigger in the horizon. My story has become my message and my passion. My career and purpose going hand in hand. Trust me when I tell you everything changes when Don't do this for the scale or the mirror, do it for the strength, health and tenacity that comes from the sacrifices you are making in your own health & fitness journey.
I do want to live with purpose and leave a legacy. I do want to continue to be a warrior and a messenger of positivity and hope.
Don't let your life go to waste. Be a warrior. Not a worrier. Be an encourager. Be the story teller of your own story so that others become inspired by you and they turn around and make a difference in others.
LIVE for the Line not the Dot! (If you were there you know what I'm referring to) ⚫️➖➖➖➖➖➖➖➖
Don't live for the moment and your life here.... live for the journey and the legacy you will leave behind.

Lean burgers






























1 lb lean ground beef raw (80-95% lean)
1 Tbsp Worcestershire sauce
1/2 teaspoon sea salt
1/2 tsp ground black pepper
2 cloves garlic finely chopped

1. Preheat grill or broiler on high.
2. Combine all ingredients in a large mixing bowl and mix well. Shape mixture into burger patties or small meatballs.
3. Grill or broil for 4 to 6 minutes on each side or until desired doneness.
4. Place patties on lettuce leaves or burger bread with lettuce, tomatoes and onion, or just on top of a salad.

For my kids I would chop them in small bite pieces and serve them with rice and a side of veggies or fruit.



Monday, November 7, 2016

Core de Force Update and Meal Plan week 1 - 2

It's safe to say that I am getting close to the end of week 1 of Core de Force.  So far what can i say, loving the workouts and loving the soreness I've been feeling lately.  Maybe I'm crazy but I just like to feel that little pain from soreness here and there, cause it means it's working.... and that my body is compeltely surprised! ha! anyway.... took my before or NOW pictures and measurements and I am ready to commit to finishing this program as strong as I possibly can... and those squares better show up! lol 

this is my meal plan for this week.  I am cutting calories a little bit because my goal is to get shredded so I am follwoing the formula that the eating guide suggests, although I may have to adjust that due to the fact that I teach Insanity classes almost daily and I need a few extra calories to get me thorugh the day.  If I add I will add maybe a couple hundred calories and that simply happens by eating another fruit or nut butter, or if critical, a second shakeo and call it a day. Check it out... and don't freak out with my lack of creativity... 

core de force, meal plan, core de force before and after, insanity

I am boring and simple when it comes to food.  although I just made a roasted chicken and it looks pretty AMAZING... magazine cover worth it for sure. nothing crazy to it... marinated it last night with garlic, balsamic vinegar, himalayan salt and pepper and earlier today I threw the guy in the oven for about 45 minutes and voila!! dinner is made and ready for tonight! with roasted asparagus and rice for the crew, i'll be making a cauliflower mash later.



core de force, meal plan, core de force before and after
Doesn't it look amazing? 

As I am typing this blog I am eating these rice cakes with tuna mixed with chopped celery and peppers, seasoned with olive oil and salt & pepper, and a splash of lemon juice.  Sooo good! again, nothing fancy or complicated. 

core de force, meal plan, core de force before and after

And now last but not least, here are my NOW pictures.... I am excited to see where these 30 days of ass kicking take me... ayayayay!!! 

core de force, meal plan, core de force before and after

I am really looking forward to getting awesome results like these girls! My arms and legs are very lean but I still have some shredding and ab discovering to do on my midsection!!!!  
WHAT ABOUT YOU???  WANT TO JOIN ME?? COMPELTE THE APPLICATION BELOW AND LET'S CHAT... LET'S DO THIS TOGETHER.  I WILL HELP YOU GET THROUGH THIS JOURNEY! 


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Friday, November 4, 2016

MEAL PLANNER BLANK TEMPLATE- PRINTABLE

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Guys I can't tell you enough how important Meal Planning and actually sticking to a meal plan it is!
You are committing your efforts and investing time in your workouts and exercise routines but seriously, if your eating is not where it needs to be, you won't see the results you want.

As I start this 30 day journey with Core de Force, I am going all in.  For the next 30 days I will avoid sugar, alcohol, grains, treats and other extras that don't belong in the plan.  At least these 30 days so I can stay focused and really see what this program does for me.

I encourage you to do the same! Trust me when I tell, WE CAN DO THIS!

I am waiting for my package to arrive but in the mean time I'm using the resources on My Beachbody on Demand and I'll be going over the approved foods list.... sorry no beer! lol and i will start planning my meals and I will share with you all later.

In the mean time, I would like for you to start putting your brain to work as well and planning your week ahead.  What do you have going on next week and what foods do you need to shop for....? I leave you with those thoughts, planning is hard! Heck it is super hard for me becuase I am not a planner.  It makes me uncomfortable!!! you hav eno idea but I try and I've made huge improvements on that department.

You can do it too!!!

ok, so I want to see you putting this to work.... we are going to get kickass results and it begins right now!!!

>>>>>  Here is your  PRINTABLE BLANK MEAL PLANNER!   <<<<<
You cant write over it on the computer... Print it, print multiple copies so you have extras for weeks to come.  Don't over think and complicate this.  i am sharing this with you to Make your life simple. I know, I love you too!! xoxo

Print it and start writing your meals...
I have decided that I am doing shakeology for every breakfast so I can maximize the use of  my mornings and not spend a lot of time in the kitchen.  Super quick, add half banana or berries, coconut oil or almond milk and mix it with 120z of water and lots of ice... throw in the blender and boom! done! healthiest meal of the day to get me in the perfect mood for every day!

What about you?? Are you meal planning?? Post yours and tag me on it! Can't wait to check it out! 


Wednesday, November 2, 2016

Top Ten Tips for Healthy Grilling and BBQing

Great tips from the American Heart Association website!!! For the article please visit the page where this tips were published at Top Ten Tips for Healthy Grilling and Barbecuing

Grilling is a fun and flavorful way to cook no matter the season – even if it’s cold outside! Who doesn’t love to cook together with friends outdoors in the summer and tailgate at the games during the fall and winter? 
The best part is that grilling can be one of the healthiest ways to cook! Just follow our top ten tips for healthy grilling and barbecuing.


  1. Pick the perfect protein.
    Fish, skinless chicken breast and lean ground poultry are all healthier choices. The good fats in fish like salmon and trout actually have health benefits. And when you grill with skill, your guests won’t even miss the red meat, which usually has more saturated fat. Wrap marinated fish fillets in foil, construct colorful chicken kebabs, or make more savory turkey burgers by mixing minced portabella mushrooms and onions into the patties. If you do choose meat or pork, get “loin” or “round” cuts and “choice” or “select” grades of beef instead of “prime.”
  2. Rightsize your portions.
    A healthy portion of any type of meat is about 3 ounces, or the size of a deck of cards, and definitely no more than 6 ounces. If that sounds small, just remember all the delicious grilled veggies and side dishes that will be keeping it company on your plate!
  3. Give it a soak or rub.
    We’re not talking about a spa day! Marinating or rubbing spices on poultry, fish and meat can add amazing flavor with the bonus of being able to use less salt. All you need is about ½ cup of marinade or 1 tablespoon of spice rub for each pound of food. Try this simple marinade recipe and find others in our recipe center. Make a simple rub of your favorite spice (such as allspice, chili powder, cinnamon, cumin, garlic powder, paprika or rosemary) and black pepper, or check out these rubbed recipesSafety tip: never reuse marinade or rub after raw meat has touched it.
  4. Add color – lots of color.
    Just about all your favorite colorful fruits and veggies can be grilled, alone or in kebabs, giving them delicious flavor that might win over even the most committed carnivore. The trick is to cut them into pieces that will cook quickly and evenly. Brush with a healthy oil to prevent sticking or use a grill basket to keep them out of the line of fire. Some favorites include asparagus, avocado, bell peppers, corn, eggplant, mushrooms, onions, potatoes, squash and zucchini.
  5. Say bye to the bad fat.
    Buy skinless poultry or remove the skin before cooking. Trim away any visible fat on meat. Brush or marinate foods with a healthy cooking oil. And let ‘er drip – make sure fat drips away from the food while it cooks.
  6. Let the simple grilled goodness shine through.
    Don’t drown your grilled masterpiece in salty sauces, sugary condiments or heavy dressings. Use as little of these as possible, and try making your own healthier condiments and vinaigrette dressings. It’s easier than you think! And sometimes, a simple squeeze of lemon or lime is all it needs.
  7. Choose healthier sides.
    Swap the traditional store-bought barbecue fare like baked beans, cole slaw, macaroni salad and potato salad – which can have a lot of saturated fat, sodium and added sugars – for healthier homemade versions. Or change it up and do a colorful bean salad, fruit salad or leafy green salad.
  8. Make your buns whole grain.
    Whole-grain buns and breads will complement your healthy feast with extra fiber, flavor and texture. If you’re watching your calories and carbs, try an open-faced burger or lettuce wrap.
  9. Grill fruits for dessert.
    The natural sugars caramelize in the high heat, giving them extra sweetness and flavor. Try sliced apple, pear or pineapple or halved bananas, figs, nectarines, peaches or plums.
  10. Keep it clean.
OK, so this isn’t the fun part, but be sure to scrub down the rack or grill pan after each use. Removing leftover burnt pieces of food stuck to the grill prevents burning, smoking and bitter flavors the next time you use it.

Monday, October 31, 2016

CORE DE FORCE - the meal plan

When it comes to having success with any program NUTRITION is without a doubt 80% of where your results will come from. Today  want to give you a little more detailed break down of how the meal plan for Core de Force works.  
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There are 4 potential plans that you can fall into {Plan A, B, C or D}
First, you figure out your calorie target.
  1.  Start with our current weight then multiply that by 11 and that is your calorie starting point.
  2. Take your calorie starting point and you add 400 calories because that is approximately what you will burn with each workout and that gives you your maintenance calories.
  3. Take your maintenance calories and subtract 750 calories to give you a deficit and that is your calorie target.
  4. Then figure out which category you fit into based on that number!
Once you know your plan for calories you can check out how many servings of each container you get to eat per day.  Yes Core De Force uses the portion container system or it gives you the measurements for  each one as well.
I fall into the lowest bracket which is Plan A which means I get to eat:
3 servings of veggies per day
2 fruit servings per day
4 protein servings per day
2 carb servings per day
1 healthy fat serving per day
1 seeds and dressings serving per day
2 oils, nut butter servings per day
This eating plan is all about a balanced approach to nutrition with each plan working out to be about 40% carbs, 30% proteins and 30% fats.  On weeks 2 and 3 we will be adding a few extra calories to bump up the energy and get the best out of the workouts... then on week 4 we change things up again just a little bit. 
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So now it’s time to create a plan to follow:
Sample of a day's meals
Breakfast:  Plain Greek Yogurt with berries and stevia (1 red and 1 purple)
Mid Morning Snack:  Ezekiel Toast with 1 tsp of almond butter (1yellow and 1 spoon)
Lunch:  Steak salad with Mango Lime Dressing (2 green, 1 purple, 1 red, 1 orange, 1 blue)
Afternoon Snack:  Shakeology with 1 tsp of almond butter (1 red, 1 spoon)
Dinner:  Broiled Salmon, steamed green beans, and a baked sweet potato (1 red, 1 green, 1 yellow)
What do you think? 
Do you think this is doable? It's pretty simple. the more we complicate our meals with fancy recipes and complex ingredients, the easier it is for us to want to give up.  
My clients have found that even with small changes they feel MUCH better! Also, the cleaner your food, the more energy you feel, the less sick you get,  and the easier it is to lose weight!  And check this out, when you eat clean, your body is more effective at absorbing nutrients which means, less cravings, because there is less deficiency of nutrients, minerals and vitamins in your cells. that’s why you’ll also feel less tired and much stronger.

Tiredness and cravings are signs that your body is NUTRIENT DEFICIENT. The good news is, that by eating clean, especially with what I can teach you, you will be able to lower your calories, have MORE energy and less cravings!!! Isn’t that awesome?  All that makes your weight loss efforts much easier to stick with.
core de force, meal plan, core de force meal plan, core de force eating guide, core de force recipes, clean eating, whole 30Not allowed during these days:
- Processed food
- Refined sugars
- No bread, no pastries, no cookies, no candy
- No soda
- No alcohol
- No negative mentality
- No failing
- No emotional eating

If you are looking for something to get you out of a funk, break a plateu and get you leaner and stronger for this Holiday season and life, Join my Core de Force Challenge group by completing the application below.

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