Chick pea salad!

This is such an easy, nutritious, fit meal!

Make it a staple!! Make a big bowl and have it fresh or the next day. It tastes even better then because the flavors set. Sooo good!! 

Ok so the recipe for the chickpea salad is chop the onion and cucumbers in the Vidalia chop wizard!! It is one of my ahorita handy dandy kitchen gadgets lol chop veggies super fast!!

 

Then mix with garbanzo beans precooked of course. Season w olive oil (or not), lemon juice or vinegar (red wine or apple cider my favorite option) Himalayan salt, black pepper, oregano and done!! It's a great side dish and it's a success at parties!! 

I ate this today with grilled chicken and a small tomato from my bestie Beata. So yum!!! 

It's not swagger!! I'm just too SORE!!

I must be making some Huge Improvements here because my MUSCLES are so SORE, even laughing Feels like torture. 

Dont get me wrong, i Love this feeling, Im absolutely Proud of it. 

See this soreness is a product of a 24 minutes 5k Race Last Saturday where i busted my b.u.t.t. and definitely  made it a point to run like I stole something. I didn't just run, I raced!! And won 3rd lace for my age group!! Epic and with that epic run comes EPIC soreness. 

Then adventured into the trails with my #runlikeadiva half marathon BARBIES and we ran 7 miles. I hated every minute of run but I did it!! 

The one thing I admire about long distance runners is the effort and sacrifice they put every day into their training. OMG! I couldn't do this if it wasn't because I committed to my dad's memory and to my divas!! These girls definitely keep me going. Aaaand also because, between you and I, I want to prove my hubby wrong. He thought I wouldn't be able to do this. Now that I have proved him wrong and put as many miles and sweat I have been able to, I can't wait for October 5th to be here. Wear my super awesome red outfit that will show my passion for heart disease and the fight of every one who suffers from any type of heart disease or has lost a loved to a cardiac event. This month will be the 3nd year anniversary of my dad's passing to a heart attack so he'll be in my heart every mile, and I will push through!! 

Let's add to all these the fact that I am a fitness instructor, and I can't just decide that I'm going to take a break and recover. Not happening. 

Nope! I simply can't. Round 9 insanity is here and it's going to make people sore!! I'm sore from teaching it!! Woohooo!! 

I have lives to touch and lives to change so sitting on the couch letting my muscles recover is not an option. 

What is an option is listening to my body and stretching it and continue with the plan. 

When you decide that you want to succeed more than you want to quit....there is no level of soreness able to stop you!! 

I want to succeed. I want to help my class participants succeed and that is my motivation to suck this soreness up and show up! 

So, if you are feeling sore today, I mean SORE which is different from PAIN from an INJURY, you need to get up and keep moving!  Stay focused and put a good fight because there is no soreness that will surpass the feeling of accomplishment when you see results. 

So, on this note, take an Epson salt bath, take a pain relief Med if you are into meds (I just took An ibuprofen, but consult with your doctor what they recommend for you specifically) and know that this is temporary. I Also eat more berries, beets,  lots of greens like spinach and kale and drink green tea. They all have anti inflammatory properties. I prefer natural ways of healing and recovering. 

If you just started a new workout routine or one of my challenge groups, you are supposed to feel this way. It's planned to be this way and there is a sequence in the videos, so just keep going and don't stop because you are SORE! Be like the cat in the picture. Walk with your chest up high and be proud of your accomplishments. I'm gonna try and do the same!! Ha! Better sore than sorry! 

#satisfiedforsure 

SHAKEOLOGY MIXING TIPS

Without a doubt, Shakeology is the healthiest meal of my day! I've been drinking one serving Shakeology a day for almost 5 years, even while pregnant and nursing! I love it! It's just too good and too delish, almost seems surreal and hard to believe it's actually healthy! I love it! My husband and kids drink it as well.

Important: There is a plastic measuring scoop somewhere in the bag. Find it before you open the bag and push it all the way up so it's at the top of the bag when you open it. Cut it open with scissors, don't just tear it because it never tears up evenly and you may mess up with the Zip locking system. ok, now that this is out of the way, let's whip up the most delicious, healthiest meal that tastes like a treat, you've ever had! If you are following the 21 day fix containers, 1 scoop of Shakeology equals 1 red container.


Some tips for mixing Shakeology:

1. You can certainly just mix it with water, but I recommend you do that in a shaker bottle.

2. ALWAYS put your liquid in your container FIRST. Shakeology should be the last thing you add. If you put it in first, it will clump and be gross!

3. It is absolutely best blended! Follow the calendar with recipes that came with your shipment, look on Pinterest, or come up with your own! If you don't have a blender, you can buy these cool one-serving blenders from Target for about $15.

4. I always need a little protein in my Shakeology since I drink mine for lunch. I make sure I add milk, almond milk, or some kind of nut butter (natural peanut butter or almond butter is good!). Chia seeds or Flaxseeds are also great for the added Omegas, fiber and other nutrients. It makes me stay fuller longer.

5. If it's too thick, add some water and blend again.

6. If you like yours more like a smoothie, be sure to add some ice or frozen fruit.

I;ll be adding some Shakeology recipes soon so you can feel free to share some with me below in the comments and i will surely share them as well.

Never tried Shakeology? You can learn more about it here ---> SHAKEOLOGY website email me at 618fitness@gmail.com to learn about the month's specials. Always happy to give you a great deal!




other recipes.....

Lean Protein recipes to Eat like a Beast & Look like a Beauty

Recipes for lean meals. Simple ingredients, basic stuff you find at every local supermarket.  

Double or triple the recipe to have them ready to eat during the week.  Don't let lack of planning ruin your hard work.  

Feel free to share with others if you find this helpful. 

HOW TO STAY ON TRACK DURING THE WEEKEND?

Decide today that the weekend is not ruining your plan 

It is such a common problem.  We are so good during the week, hit the play button or the gym every Monday and we are so determined to get all the workouts in, food shopping done with tons of healthy eats, fruits and veggies and chicken breast!! Meals are somewhat planned and we get going.  As the week goes by we kind of stay on track because we have this nice outfit to wear to the event on Saturday night.  Cookies, no thanks.  I have my apple.  Right? 

But then the weekend comes and there goes all the hard work.  So you keep going on this roller coaster and not really seeing long lasting results.  The scale is not moving  boooooo!!!! 

I'm going to be honest with you, as always and tell you the truth..... you have to change the weekend habits if you want to really see results. 

1. Workout even weekends.  Get some cardio in, at least 30 minutes to get your metabolism going and your energy up.  You'll be more compelled to watch what you eat too. 

2. Eat healthy breakfast like any other day

3. Plan your day. Most weekend events are scheduled during the week so you more or less have an idea what your weekend is going to look like so be aware of this and plan your meals around it. 

4. Cut the alcohol.  pick lighter in calories and sugar cocktails and alternate with water.  every serving of alcohol contains at least 200 calories and these are the less complex ones.  Imagine how many calories in a sugary cocktail? yikes!! no thanks.

5. Eat before you leave your house. social eating cause a tremendous amount of caloric intake.  Minimize it by eating at home. 
6. Out and about at kids' games? Bring snacks and water.  Healthy snacks will benefit both you and the kids.  Forget the munchkins. bring on the oranges and bananas.  That is fast food. 

7.  When in doubt.... pack your Shakeology! It is so handy and it keeps you full longer.  No brainer.  That's my go to all the time. 

8. Don't eat bad food the rest of the day because you had a bad snack or meal.  Let it go and keep going.  Life happens and it's ok to enjoy yourself without feeling like the end is here. 

9.  Focus your weekend events around having fun, enjoying friends and family, visiting new places and creating memories.  

Eat to live! Don't live to eat! There is so much more to life that just food! Food is fuel and I promise you won't feel like crap Monday morning and you'll feel very accomplished when you reach that next goal! It's going to be worth it! 

For snack and meal ideas check the recipes! I keep adding more to help you stay on track! 

Hope this helps you! If you have any more ideas please feel free to comment below. 

 Have you subscribed to the blog yet? 

Insanity Max: the hardest 30 minute workout of your life

Get ready for the hardestInsanity MAX: 30 from Shaun T.

 This challenging 60-day workout program is specifically designed to push you to your MAX. Literally, it’s so hard, it’s so sweaty, and it’s more insane than ever, mostly because it’s only 30 minutes. With more than 150 new moves and new sequences –even Shaun T was scared to do some of them at first — you will be tested like you’ve never been tested before. 

I can’t wait to see the success stories that come in with this one!

Complete the short form  by clicking below to be first to receive information about the program, pricing, meal plan, test group and release date! 

click here---> SEND ME UPDATES!

Ready for the latest sweat-inducing, cardio fest from celebrity trainer, Shaun T? INSANITY MAX:30 is coming this December 2014 and it will be the hardest 30 minutes of your day. You’ll be challenged to push harder than ever before, and you’ll see the best results of your life. Over 150 new moves and sequences feature killer cardio and tabata strength workouts. There’s no equipment needed and a modifier in every workout so anyone can push to their MAX.

How It Works
It’s time to max out your workouts! What does that mean? To “MAX OUT” means to stop or fail for the first time in the workout. In INSANITY MAX:30, it's not about getting through all 30 minutes, it's about going as hard as you can for as long as you can, until you MAX OUT. When you start INSANITY MAX:30, you might only get through the first 5 minutes before you MAX OUT. Just record your MAX OUT time, catch your breath, and continue for as long as you can. Track your MAX OUT times over the course of the program. As long as you MAX OUT, you'll get MAX RESULTS in 60 days guaranteed!

Coming December 2014

Beachbody changed our life, could it change yours?

I am so excited about all the new things happening with our 30 Day New Coach Training!!

We are opening a new coach training for  5 new coaches who join our team this week!  If you have had success with Beachbody Programs and a passion for helping others, love health & fitness, OR maybe you want to start working toward your health & fitness goals & know you're meant to be doing something bigger...this is for YOU! 

-You will learn everything about running a business from home or your mobile phone 

-One- on-one training and support 

-Weekly small group chats with the top leaders  in the company

-learn how to Work as little as 1 hour per day and run a successful business 

-Military discount available 

-finally work on your financial freedom.  Being in debt and not having enough now y for the basics every month is not how our story has to end. This is an opportunity to change that. 

There has never been a more exciting time to join our team – We are beyond excited about all the things that are happening and it would be flipping awesome to have you, my virtual BFFs, as my business partners. 

You Don't have to teach Insanity, please!! Don't worry about that. That's different. 

Let me know in a message or email at 618fitness@gmail.com if this is something you would like to look Into. 

No strings attached. I'll tell you more about what we do as coaches and you decide what you want to do. Deal? 

So go ahead and complete this so I can better help you figure this out...

COACH APPLICATION https://618fitness.wufoo.com/forms/q1ye90qi0fqkh9z/ 

HOW TO TAKE BEFORE & AFTER PICTURES AND MEASUREMENTS

Seriously, taking the dreaded before pictures feels like a torture!!! I know it, but i'm telling you it is such an essential part of your new journey and I promise you will regret later if you don't.
 You are going to start noticing changes after a couple of weeks and then at 30 days you are going to want to see where you came from and compare the before with the "now". Make sure every 4 weeks you take a new set of pictures.  You will get sooo motivated because it's exciting to see how your body is changing every single month.

I know these feeling very well, I was 220lbs and I wasn't very proud of what I say on my first picture but I can tell you seeing this picture up on my computer screen was the boot in the butt I needed to confirm that I needed to make changes and it kept me motivated through out the journey to continue pushing play, drinking Shakeology every day and eating healthier. I felt embarrassed to share them and of course I didn't show them to anyone but once I started seeing results, I couldn't stop showing them off. :)

So get over the fear and get it out of the way. Get it done. Watch the short video, get your camera and measuring tape ready and let's do this.

Video: How to take the pictures.



Video: How to take the measurements



Just do it.   Save them in the http://www.teambeachbody.com/paulachavez site in your profile section, which you can set a s private, and forget about them for now.  Work hard these next few weeks and then do it all over again.  Can't wait to see your before and after!!!! You could even win a spot and cash prizes In the Beachbody Challenge so get busy, get moving!

Interviewing for a 90 day transformation test group!

It is my biggest dream to help as many people as possible get healthier, fitter and feel accomplished. I am always looking for tools to make things easier for you to incorporate into your busy life so you get started and you don't give up.

I am pretty confident that this is the program that is going to get you everything you need to get the transformation you have always wanted.  It is going to be fun, easy to follow, not hardcore at all, and it's a life changing experience when you let me Coach you through the process, for free.

You'll see changes right away.  No matter where you are at this point.

WHO CAN BENEFIT FROM P90?

• Anyone with a lot of weight to lose 
• Anyone getting back into fitness after having physical issues 
• Anyone who needs a jumpstart to a healthier lifestyle
• Anyone looking for a workout they can do at home before or after work 
• Anyone who has tried or thought about P90X before but thought it was too difficult  
• Anyone simply looking to get their Mojo back 

Men & Women are Soooo going to rock this program and we are in the process of putting together an EPIC test group because we need Success Stories.  Some of you may know that my husband is recovering from a foot injury and being off his foot for 2 months has made him lost some of his fitness and muscle mass.  This program couldn't be happening at a better time.  

He mentioned he wanted to have a support group to get through this journey together with so what a better opportunity to help a few handful of people get on this journey as well.  

Do you think this is something you would benefit from? 

Check out this video for a little preview about what the program is going to be all about, then read below for even more details about it.

So what are your thoughts? Are you ready to have your own transformation story? This is for men and women! 

It's not hard core at all, it will be a little bit challenging because if it doesn't challenge you it doesn't change you, but it is absolutely doable.  I had the opportunity to test some of the workouts live with Tony Horton at the Coach Summit in Las Vegas, this past Summer.  It's  simple cardio, very basic workouts, 25-45 minutes a day for 90 days to totally and completely transform your body and your life. It's more than just a workout, it comes with a simple nutrition guide that is going to help you clean up your daily food intake and focus on the right foods to fuel your body for health!  The moves are modified right from day 1 so that everyone can do the workouts. 

So what is this about a TEST GROUP? 

It is a closed Facebook group where no one but the members of the group can see what is being posted. I will walk you through how to set realistic goals for yourself, how to meal plan, prep, how to set yourself up for success, then each day you log into the group for a post of the day, motivation, recipes and tips. We will track progress through our online group and you will succeed!  Trust me, if you commit to us, we will meet you half way!  I won't let you give up! Are you ready to put all fears aside and go for it?  

What's the worst that can happen? You will lose weight, become more active, feel good in your clothes,  kick some bad eating habits off to the curb, and be the envy, I mean inspiration, for others around you!  Not so bad, right!!!!  -----> Ok, then if you agree with all these...Request here to be added to The P90 Test group !!! (Click there) :)

The requirements are that you purchase the P90 Challenge pack through me as your coach.  I will be giving you all of the details to get the package once you complete the application below.  I must be your coach and only my customers and coaches are allowed to participate in this group.  

Are you in?!?!  We only accept a limited number of people into this exclusive group to be able to give them our attention and focus! So please complete the application below to be considered for a spot and gain more information!

All you have to do is decide that now is the time for you to make a change!!! Let's do this together!!!    Don't forget to request to be added to the group and and complete the application to be the first to know about the release date, the details and more!!!!

We are ready to get you off to a transformation of a lifetime.  Imagine going to all the Holiday events in a better shape than you are right now??? Be the envy of family, friends and coworkers! 

Fill out my online form.

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Do you have a COACH? Everyone should have a coach!

Everyone should have a Coach? You may be wondering why I am suggesting you do...
Here is why..... read below...


A COACH or MENTOR is  PERSON THAT WILL SUPPORT YOU ON YOUR JOURNEY TO REACHING A SINGLE GOAL OR FINDING YOUR FULL POTENTIAL.


Not all coaches are created equal, but when you decide to have a coach, you can expect:

* Quicker results because you have someone in your corner.  Much better than being on your own.
* Experience and knowledge brought to the table to assist you in reaching your goal or dream .
* Peace of mind knowing that someone who has been on your shoes has accomplished what you want to accomplish.
* You have their voice in your head (yeah that little voice) even when they are not around you.
* You get both a cheerleader and a boot in the butt all in one. You coach will be there to celebrate your victories and to lift you up when you fail or struggle.
* Accountability for your actions.
*Someone who sees things from the inside and outside of yourself which you many times don't see in yourself.

Do you see now why I believe so much in having a COACH?
If you would be interested in having me as your COACH & MENTOR, create your free account here and message me with your goal via CONTACT YOUR COACH OPTION and message me your goals.

Let's take your journey to the next level my friend!  Are you ready?........
Join here ---->
http://www.teambeachbody.com/paulachavez  and click  <Join Team Beachbody>

MEAL PLANNER

Meal planning is so important, fitness experts and those preparing for fitness competitions consider it a must. They plan their meals down to the ounce, even spending most of at least one day each week to prepare all those meals.

Every weight loss expert will undoubtedly tell you that meal planning is an essential part of dieting success.  I wouldn't consider myself one of those experts but as a fitness instructor, weight loss success story and lifestyle change warrior, and most importantly a busy mom on the go, I can assure you that by taking a few minutes out of your busy day to complete this task once a week, you will succeed! makes life so much easier! 

The advantages of meal planning are numerous. Planning meals helps you manage your time better and makes meal preparation easier. It can turn a hectic week into one that is nearly stress-free. It also helps you improve your own personal health and the health of your family. 

Notice in the chart that I also included a space for you to schedule your workout for the day.  If you also plan and schedule your workouts you have less chances of failing at completing that task.  See them as important meetings with your boss and bosses don't cancel! ;) 


Click here to get the Spreadsheet -----> Weekly Meal & Workout planner

SAMPLE of one of my weeks....it changes depending on which program I am following.
Paula's sample meal plan for a week

For additional help with meal planning or portion control and figuring out what plan to follow, feel free to reach out to me.

Subscribe to get all updates and more tips to make your journey to healthy and fit a success!

Have a Heart Healthy Day!

Coach Paula Chavez

Is fruit ok after 2 pm for weight loss?

Based on my own experience, no it is not ok, and because of articles and chapters and chapters about nutrition that I have read to learn about how my body reacts to food and what the real necessary nutrients our bodies need to function properly, I recommend not eating fruit after 2 pm.   fruit is not bad, not at all, actually it is necessary good and it contains sugar, which would give you the fuel and energy necessary to go through the day plus of course other nutrients like fiber and vitamins and water.
So, instead I recommend you eat your fruits in the morning, before 2pm, and try to stick to veggies and protein in your after 2pm meals.

Don't obsess about it though. The reason behind it, specifically for weight loss, is that when fruits are consumed towards the end of the day, your body simply won't be able to process it before bed time. That excess sugar consumed in the afternoon will turn into fat.  Most likely why you don't see changes in your mid section.
My recommendation: Have fruits and I also like to include tomatoes, red-orange-yellow peppers, onions, carrots, and all those colorful veggies earlier in the day.  Then focus on greens like cucumbers, green bell peppers, Brussels sprouts, zucchini, broccoli, asparagus, celery, green beans, and lots of lots of nutrient packed leafy greens like kale, spinach, water cress, romaine lettuce, etc, etc.  Fill your dinner plate with these.... guilt free!

Exceptions to the rule:
ok, so let's not obsess over this.  So if you feel a bit hungry and looking for an afternoon pick me up and then you have your workout session in the afternoon, go for it.  Have the apple with peanut butter or perhaps a cup of greek yogurt with a cup of berries, half of a banana, an orange.  Then it is ok because you are fueling for your workout and you'll burn it off then.

I get a lot of people come to me after class, I teach Insanity by the way, and it is usually the night people that says to me: "Paula, I'm working out so much but I don't get why I don't lose weight."
6 out of 10 times it's because of their wrong choices of food in the PM and/or after the workouts.
If this is you, believe me, you are not alone.  I used to do it, so put down the big bowl of fruit after your PM workouts and go for:

• a light but nutrient packed plate of lean protein and green salad. 
• a meal replacement shake, I can recommend some. email me at 618fitness@gmail.com

One thing is for sure, I'd rather see you eating an apple at 9 PM even if it goes against my recommendation, than see you reach for the candies or junk foods.

Peas out folks!

Have any questions or specific areas you need help with?? Feel free to ask.

Paula