Sometimes you have to be your own Coach

Speak to yourself with affirmations! Tell yourself things that lift you up, not down....

Instead of saying I can't do this.... Say I will do this. 

Instead of saying I'm so tired. Tell yourself I'm not tired. Lace up. Get started and if 5 minutes go by and you are still not in the mood, then you know you are really tired and it's a rest day. But at least try. 

Instead of saying I am an emotional eater, I can't live without my sweets, I can't like without my wine....

Embrace change. Embrace the sacrifices that are going to create new habits in you and will get you to the life you want to live. 

Speak positivity into your life. Your body and mind believe what you say to yourself. Be your own cheerleader. You so got this!!!!

Hope you have a Happy Weekend. And if you plan to meal prep this weekend. Check out some recipes on the recipe tab above. Quinoa, salad dressing, turkey balls and turkey chili.... Delish! 

EASY MEAL IDEAS

Eating healthy is actually not as complicated as we think it is.  The key is to keep it simple, stay realistic and remember that this is not a “diet” it’s a lifestyle.

These meal suggestions  should keep your body healthy and your tummy happy for quite some time.  Remember the key is to eat every 2-3 hours, small meals to maintain healthy energy levels and the metabolism working at its best.

BREAKFAST

-          Oatmeal with 2 Eggs    (1 yellow, 1 purple, 1 red, 1 tsp

•         ½ cup cooked steel –cut oats or rolled oats sprinkled with ground cinnamon sweetened with        honey or stevia
•        1 cup fresh berries or half banana
•         2 hard-boiled eggs

-          Greek yogurt Berry Parfait  (1 red, 2 purple, 1 blue, 1 tsp)

•       ¾ cup plain Greek Yogurt
•       1 tsp honey or agave
•      1 cup fresh berries (raspberries are great for weight loss)
•       ½ large banana, sliced
•       8 raw walnut halves chopped

-          Eggs with avocado on Toast (1 red, 1 blue, 1 yellow, 1 purple)

•          1 egg + 3 egg whites
•          ½ small avocado, sliced
•          1 slice whole grain or sprouted bread toasted lightly
•          1 cup berries

LUNCH

-          Salmon with mixed greens    (3 green, 1 red, 2 tsp, 1 yellow)

•          3 cups mixed greens
•          ¾ cup flaked grilled salmon seasoned with Himalayan salt, lemon juice and pepper (or            substitute with any other lean protein like chicken, steak or turkey)
•          2 tsp extra virgin olive oil
•          2 Tbsp. lemon juice or red wine vinegar
•          ½ cup mashed steamed sweet potato or brown rice

-          Chicken and broccoli  (1 red, 2 yellow, 2 green)

•         ¾ cup diced grilled or baked chicken breast seasoned with Himalayan salt, lemon juice and garlic.
•         2 Tbsps. fresh salsa over the chicken
•         1 cup cooked brown rice
•         2 cups steamed broccoli

-          Rice & beans (2 yellow, 1 green, 1 blue)

•         ½ cup cooked black or pinto beans seasoned with Himalayan salt or sea salt, garlic, and cumin powder
•          1 medium tomato diced
•         ½ cup cooked brown rice
•          5 medium asparagus spears grilled
•          ½ small avocado , diced on top of served bowl

-          Quick on the go  (half red, 1 blue, 1 purple)

•          4 Hard-boiled Eggs, cut in half, remove yolk and discard
•          ¼ cup hummus (scoop a little in 4 of the halves, cover with the other halves)
•          1 sliced apple

-          Nut toast     (2 yellow, 3 tsp, 1 purple, 1 green)

•          2 slices whole grain or sprouted bread toasted
•         3 tsp natural almond butter (no sugar added)
•          Cinnamon to sprinkle on top
•          1 cup sliced fresh strawberries (to top)
•        1 cup sliced cucumbers with lemon juice 

2014 WAS AN AMAZING YEAR!

I know I'm a little late to the party but here I go... a recap of this past year!!! Honestly, it was too good! I consider myself one lucky girl!!!!  2014 was the first year I set goals and decided to Dream Big and I put my heart and soul into everything I did and I crushed some big ones!!! Doors definitely opened!

I am thankful for 2014 blessings, health, growth and tons of beautiful moments with my family and my kids!
There's a few big moments for me that I really want to highlight but know that there are plenty plenty more!!!

- one of my biggest Dreams was to teach fitness classes and my dream came true.  I had a goal of teaching two classes weekly and ended up with a few more.  I absolutely love teaching and love being able to bring my love for Insanity and Piyo, and health and wellness, live to so many people! it is beyond amazing!

- Earlier in the year I made a huge change in my Beachbody business that made a huge impact and made me realize how much I love being a Coach! I became a part of the Dream Team and become a stronger leader and better coach, of course, always striving to become better and and better.  Great things coming for our team this 2015.  2014 was just the warm up!





- had the amazing privilege to be selected for a makeover, sponsored by Macy's and American Heart Association to represent Go Red For Women - American Heart Association in The New York Fashion week launch.  Fighting Heart Disease is a cause very dear to my heart! It runs in my family and has taken the lives of many in my family, including my father, who passed away from a massive heart attack in October of 2012.  My mission is to show other people that lifestyle changes will save their lives!
From designer dresses to super high end hair dressers and make up artists, this was an amazingly, unforgettable experience!

- attended CoachSummit 2014!!! That was an epic weekend!!! got to workout live with Tony Horton, Autumn Calabrese, Dan, Jericho and Joel (from Les mills), and that was a dream come true as well.  Got to workout live with Chalene and Shaun T again.  Met so many coaches and people that share the same passion as me, since that moment on I felt that this really is my true calling and will continue to work hard and do anything at my reach to help people change their lives.  Seeing the challenge winners was amazing!!!  Confirmation that the power of people helping people is beyond imaginable!

- ran my first half marathon in great company!!! It wasn't easy!! my motivation was to do this to honor my dad's memory! I figured if I had a reason to do it, bigger than myself, I would go through the training and ups and downs like a pro!  If it wasn't for the amazing support and motivation from my training buddies, THE DIVAS  and the incredible support and coaching from my hubby, this would have been an unaccomplished goal.  I admire runners and without a doubt, i love running, but it is hard! I do want to beat my time of 2:!3 and will one day go back and finish it in less than 2.

You can count on that but for now, my focus is on  growing my business, helping my Team succeed, my Challengers and my mission of helping people achieve their goals, live healthier and happier lives!

















2015 is bound to be amazing! I can feel it!!! This year there will be more purpose, more resources, more fun... we will be doing everything with a purpose..... we are #sweatingforhearts paying it forward and helping others... people need people! people helping people!

There's a lot more to be thankful for.  I have met some amazingly inspiring people.... gosh.... people from all over that came to me as challengers and then became more than that..... Thank you to everyone who follows me for support, tips, inspiration and motivation... know that whatever I do, i do it with all my HEART! <3

TONS OF CHEERS!!!!!!

Protein and Greens Tuna Salad!

Here's a little lunch idea!! I have upped my protein and decreased my PB consumption. That and a few other changes have made a significant improvement in my body!!  I love change! I've said it before, change the plan, not the Goal!!! Don't throw the towel cause changes aren't happening. Change the plan people!! Change the plan!! 

And here it's the recipe for this protein and nutrient packed Tuna Salad.  When you increase protein you must add more greens because of the acidity animal protein creates in your system.  Greens have antioxidants and help alcalinize your blood! Hey, it's St. Patrick's Day! Wear green, drink green, eat green! 

So here I used Greek yogurt and lemon juice for a mayo feel. 

What's in it? 

1 can of Tuna in water 

Jicama, yellow peppers, cilantro and Kale chopped small 

Add 2 tablespoons of Greek yogurt plain

Juice of 1 lemon

Sea salt & pepper 

Mix together and done! 

You could also eat it on too of 2 Ezekiel slices of bread

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