Love yourself... It's hard but it's a necessity

Do the things that make you happy and bring you to a place of love, joy & peace. 

Starting today... 

Do more of what makes you happy. Invest time and effort into yourself. 

Whatever you do, stay healthy my friend. Make exercise & healthy eating a priority... Then do the rest. Starting today, Go Love yourself! 💖 #heartsonfire #pushingplaynow #morningroutine 

Is the scale making you feel defeated?

Loved reading this article by Chalene Johnson from her blog this morning.  It's a great reminder about not focusing on the scale and thought you guys may also find it helpful, specially as we continue to fight some habits and adopt new ones.  Hope it helps you. 

I used to obsess about the scale but then I realized that regardless of what the scale was telling me, I was getting healthier, I was getting stronger, I was feeling more energetic, I was happier.... it made me feel like Wonderwoman at times... with 3 kids, I can use all sources of energy without a doubt. lol 

Are you one of those people that obsess over the number on the scale? Do you weigh yourself almost daily – or even more than once a day – hoping that each time you step on the scale, the number will go down? While it’s good to check in from time to time, obsessing over this number isn’t healthy…nor is this number always an accurate reflection of your fitness level. Here are 3 things to keep in mind when weighing yourself so that you have a healthy relationship with the scale…

How to Have a Healthy Relationship with the Number on the Scale

1.) Set an increment by which you will weigh yourself.

While you don’t want to become obsessed with weighing yourself, you also don’t want to get on the scale willy-nilly. If you don’t check in periodically, you could find yourself stepping on the scale one day wondering, “How did I gain 10 pounds?” You need to monitor whether or not there is an upward or downward trend in your weight.

So, set a time increment by which you will weigh yourself. Typically, once a week is sufficient. But if you do end up weighing yourself once a day, be OK with the fact that your weight may fluctuate 2-4 pounds from day to day depending on a number of things…(see #2)

2.) Know your weight can fluctuate 2-4 pounds from day to day.

There are so many things that can affect your weight: where you are in your cycle, the amount of salt in your diet, when you had your last meal, when you had your last bowel movement, and even the rotation of the earth (believe it or not)! So if you step on the scale, and you’re 4, even 5 pounds (if you’re tall) heavier than the day before, don’t freak out!

On the contrary, you also don’t want to get on the scale every day and make an excuse like, “Oh, I must be 4 pounds heavier today because of the earth’s rotation,” when your weight keeps going up, and up, and up. You simply want to monitor whether your weight is consistently going up, down, or remaining the same based on whatever fitness goal you have.

3.) Make sure the number you’re striving for is realistic.

Too often, people get a number stuck in their head that they think they should weigh, and they obsess over it. Maybe it was a number at which they felt comfortable in their own skin. However, based on a variety of things, it may no longer be healthy or realistic for their body type.

Here’s an example… A week after I had my son, Brock, I weighed what I weighed before I had him. BUT, I wasn’t even close to the same size. I was what people call “skinny fat.” By the number on the scale, you’d think I was back to my pre-baby body, but that was far from the truth. Muscle weighs more than fat…and at the time, I had less muscle, and more fat.

If you’re striving to hit a particular number on the scale, make sure that number makes sense based on the amount of muscle you have. If you’re strength training, you will want to add 4 to 5 pounds to that “magic number.”

Bottom line is, don’t judge yourself based on the number on the scale. Keep sticking to those healthy habits and don’t obsess over your weight. Know that your worth is based on who you are as a person, not whether or not you can see your abs.

KEEP PUSHING PLAY.... KEEP GIVING IT YOUR BEST... YOU ARE GETTING STRONGER AND BETTER EVERY DAY! <3 NO MATTER WHAT THE SCALE SAYS! 

First day of our new chapter...

It's so hard to let go. I am guilty of being too attached to my babies. I've been blessed with the opportunity to be with them since the day I became a mom the first time 12 years ago. Now that I have three babies, one returning back to school to start her first full year of school here in Florida in 7th grade and another one, my little man, my prince, starting his first full year of school in Kindergarten, I feel sad. I miss them already and I just dropped them off. 

On a day where so many parents are ready to throw a party, I should feel happy but the truth is it is hard to let go. I'm sad.  I'm happy to know that I've done my best as their mommy to prepare them for this day but dang it, it is so hard to let go!!! 

Held it in so that he wouldn't see me crying but my stomach is in knots, my heart is sad and my eyes can't hold the tears. 

I know it's going to get better. I know they will have happy stories later today. I pray that God continues to bless their school years just as he has done so far.  Always great teachers, great school buddies and parents that soon will become friends....

I am sad to see this chapter close for my baby boy but I know it will be a success.

He is now a big boy. I guess that's the part that hurts, that he is no longer my baby. And for my daughter is going to be a challenging year, all advanced classes, but I know this is an honor for her and she is excited about this challenge and I will continue to be here for them to help them have a kick ass school year.  In the mean time, keeping my little man at home entertained, letting him be and making these next couple of years enriching for him so that when it's his turn to start school he will also be ready for his new adventures. 

We'll be fine moms! Today you are in my thoughts as well! We did a great job! Now it's their turn to thrive and be the little awesome people we have raised them to be. 

I need a tissue. Lots of changes for me as well..... 

CLEAN EATING MEAL PLAN FOR BEGINNERS

If you are like most people, you skip breakfast or limit It to coffee and toast, then you skip a morning snack, lunch comes and you are starving, grab the first sandwich that comes your way.  Afternoon snack? what is that?? bring on the coffee and a the Snickers bar!  Dinner, oh Dinner time.... you get home and there's nothing prepared so while you are prepping dinner, helping the kids do homework, fix the house, do laundry, etc, etc, etc, you are munching on lots of different carbs and then dinner is ready, yay!!! You serve your plate, finish, get up for seconds, eat the kids left overs and then...... bed time comes... but you are still hungry...how about a mid night snack???

This meal plan I'm sharing with you has helped dozens of my clients get started with their health and weightloss journey.  It is a guide for you to get an idea of where to start.  You might have to adjust it depending on your specific issues and goals. 

If you need further assistance with it or have any questions, please don't hesitate to ask. 

CLEAN EATING CHALLENGE MEAL PLAN

3 Meals: Breakfast ~ Lunch ~ Dinner
2 snacks: mid morning ~ mid afternoon
Shakeology: 1 a day
Workout: at least 5 days a week

BREAKFASTS:

  ~ Omelet with 3-4 egg whites with spinach, tomato, low fat cheese or any other vegetables u want to mix in or plain. Plus a Toast or Orange or avocado and salsa.

~ Hard Boiled eggs (3-5 don’t eat the yolk) w a toast and a cup of berries

~ Oatmeal (½ cup uncooked old fashioned oats + 1 cup water to cook) with a banana and tablespoon of walnuts or slivered almonds.

~ One serving high fiber cereal + almond milk or skim milk + 1 cup of berries

~ 2 slices Ezekiel bread toasted with a tablespoon almond or peanut butter and sliced banana or strawberries

~Shakeology (any recipe)

~ Fit Pancakes (recipe on the recipe section)


SNACKS: (AM and PM)
~ Apple or any other fruit + cheese stick or quarter cup any nuts or cup low fat greek yogurt or cup cottage cheese or 2 tablespoons peanut or almond butter

~ Shakeology mixed in water

~ ½ cup hummus with vegetables like carrots, peppers, cherry tomatoes, cucumbers, jicama, snow peas, etc.

~ 2 cups of fruit

~ Rice cake with lean turkey + low fat cheese

~ Rice cake with almond butter and half banana on top or berries.

~ 2 Romaine lettuce leaves with Lean turkey and low fat cheese wraps

~ Bowl of fruit

~ 2 hard boiled eggs (no egg yolk)

~ Green apple with 1 tablespoon of almond or peanut butter

~ High Protein bar (at least 10 grams of protein and less than 24 g of sugar)

Important: eat fruit in the morning, no fruit in the afternoon or night (only berries allowed after noon). Opt for vegetables preferably in the afternoon.


LUNCH~ Vegetable or Bean soup + small salad

~ Big plate of salad with chicken or chickpeas or turkey or Salmon or grilled Tofu or low fat cheese or ½ avocado.

~ Sandwich or wrap on whole grain bread or tortilla with lean meat, and low fat cheese and a small salad or lots of lettuce and tomatoes. Spread hummus or mashed avocado, no mayo!

~ Omelet with 4-6 egg whites with spinach, tomato, low fat cheese or any other vegetables u want to mix in or plain.

~ Shakeology

Main idea here is lean protein and greens. Have some grains but measure it. Portion should be no more than ¾ of cup of for example: brown rice, whole grain pasta, quinoa, beans, etc .


DINNER:
 ~ Grilled lean meat (Turkey, chicken, Tilapia, Salmon, Tofu) plus a big salad or steamed vegetables and ½ cup cooked brown rice or whole wheat pasta or Quinoa or a baked potato.

~ Grilled turkey burger on top of baby spinach and other veggies (salad)

~ Shakeology

~ Omelet with 4-6 egg whites with spinach, tomato, low fat cheese or any other vegetables u want to mix in or plain.


IMPORTANT:
~ If you feel hungry before bed, have some herbal tea, grab a handful of almonds or a cup of berries, or a cup of unsweetened almond milk (only about 30-40 calories) and that is it. No cookies, no cereal, no glass of cow milk, no ice cream…nada!!! brush your teeth and go to sleep.

~ Eat every 2-3 hours

~ Drink a lot of water. Some experts say we should drink half of our weight in ounces of water, for example weight = 160 lbs, then drink 80 oz of water a day at least).

~ If you have a party to attend, eat before you leave home.

~ Most restaurants will accommodate your dietary needs so, don’t be afraid to ask for grilled instead of fried, vegetables instead of fries.

~ Listen to your body

~ Don’t starve yourself

~ Every small step is getting you closer to your goals

~ Don’t obsess with the scale.

~ Be prepared and plan ahead. Go to dollar store and get snack sized bags.

~ Don’t skip meals

~ Your coach is here to help you so don’t be shy and message, text, call when you need her

~ Nothing tastes as good as being healthy and fit feels.

~ Make your daily exercise a non negotiable appointment with yourself.

~ Enjoy the ride!

*Shakeology is available for purchase at www.shakeology.com/paulachavez 

* Please consult with your primary physician and/or nutritionist before changing your diet. Paula Chavez is in no way liable for any adverse outcomes. This is for informational purposes only and to give you an idea of what you should be eating, but you can adjust to accommodate your schedule and lifestyle needs.

I am not a Dietitian or nutritionist. Just sharing what works for me and others that have succeeded in a weight loss journey.

Peas out my friends! Come back and share your success story with us!

*** ARE YOU READY TO TAKE IT TO THE NEXT LEVEL AND GET RESULTS?***

How about you join my Fit Family? every month we have a challenge! you can learn more about it and decide if you would like to participate... with me as your Coach! lots of different programs, recipes, support and accountability to help you CRUSH YOUR GOALS!! 

Please complete these questions below as soon as possible and I will contact you within 24 hours! 

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I LOST 40 LBS WITH TURBO FIRE! THIS IS THE PERFECT MOTHER'S DAY GIFT

Every Mom wants to look good and feel amazing! This is the program that changed my life!  It all started with this program, it made me fall in love with exercise! It's fun, motivating, it's just like being in a class with Chalene! You feel the energy, the adrenaline and you simply don't want it to end! Worth every penny! Every mom should try this at home! Believe me, her life will change! And since it's Mother's Day this Sunday, what better reason to give her what she really wants, she wants to look good, feel good, and fit comfortably in her clothes she wants to looks lean and get healthier. Believe me it works, look at my transformation with 90 day of TurboFire!! 40 pounds in 90 days! it was amazing!  i AM STARTING A TURBO FIRE SUPPORT CHALLENGE GROUP on May 26th for everyone who wants to learn more about healthy eating, to stay motivated throughout the program, daily motivation and tips to succeed!  Below you will find an application to join the CHALLENGE GROUP! Complete it if you are interested in getting results! :)

What is TURBOFIRE? TurboFire is the intense cardio conditioning program from fitness innovator Chalene Johnson. This 90-day weight loss and body slimming program will help you get that leaner, sexier body you've always wanted, because it burns up to 9x more fat and calories than regular cardio. TurboFire begins with Chalene's Fire Starter Class, which shows you the right form for all TurboFire routines. There are also two low-impact (but intense) workouts to help you get totally up to speed. Chalene keeps you moving all along the way with more than 20 smoking-hot music remixes through all 12 fat-sizzling classes. So forget the excuses. Forget the gym. Now the hottest fitness classes come to you. Get two exclusive bonus workouts FREE—Ab Igniter and Greatest HIITs (a $29.95 value) Exercising at your max in short (less than 1 minute) intervals improves aerobic and anaerobic energy release and cranks up your body’s metabolism to burn calories                                                                                             faster. So you burn more stored body fat to help you recover from the workout. This occurs because the intense intervals fatigue your muscle groups. In turn, your body works overtime to replenish the tired muscles with oxygen, creating the AfterBurn Effect, which can scorch calories for up to 24 hours after you’ve finished class The science behind TurboFire is High Intensity Interval Training (HIIT)—also known as “Fire Drills”—where you can burn up to 9x more fat and calories than with traditional cardio. HIIT means working out at your max in up to 1-minute intervals, followed by a short rest. This is the kind of athletic training that top athletes do to get in amazing shape, because it ignites the AfterBurn Effect, where your body continues to burn calories long after your workout is over. Just 4 minutes of HIIT can be more effective than 30 to 45 minutes on a treadmill or stair-climber. The workouts are tough, but there’s always a modifier, and Chalene even includes low-impact classes so you can still get incredible results without jumping CHECK OUT THIS VIDEO FOR A SPECIAL PROMOTION ONLY THIS MONTH OF MAY

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Chalene Johnson's TurboFire includes 12 amazing workouts on 5 DVDs. Classes range from 10 minutes to 55 minutes. The number in each title designates the class length. Fire Starter Class Master the TurboFire moves as Chalene breaks them down for you at a slower pace, so you can be ready for the HIIT classes. Low HIITs: Low HIIT 20, Low HIIT 25 Classes Don't let the "low" (as in low-impact) fool you—these high-intensity workouts ignite the AfterBurn Effect to help you keep burning calories. Fire HIITs: Fire 30, Fire 40, Fire 45, Fire 55 Classes Actively recover from the HIIT classes while melting the fat away with these longer cardio classes, which include the HIITs you love, created by Chalene. Extreme HIITS: HIIT 15, HIIT 20, HIIT 25 Classes Give your max for up to 1-minute intervals during these classes, and you can burn calories for up to 24 hours AFTER your workout's over! Stretch 10 Class Increase your flexibility, reduce soreness, and lengthen your hardworking muscles by warming down after your HIIT and Fire classes. Plus, get these great tools to help you reach your fitness goals: TurboFire Class Schedule Follow this daily schedule and you'll get your best results. Quick Start Guide Learn how to ignite your TurboFire program—fast. And 4 FREE gifts to help you succeed: Fuel the Fire Nutrition Guide Flip through our specially designed Nutrition Guide for easy-to-prep recipes to keep you energized and burning calories. Abs 10 Class Get tight, flat abs in no time with this short, efficient core workout. 24/7 Online Support Sit in on live chats with Chalene, plus get tips, expert advice, and peer support through our helpful online community. Fire Starter Class Instant Streaming Don't wait for delivery! Log on and start burning fat in minutes with your first TurboFire workout. Get a FREE TurboFire tank top Send in your "before" and "after" pictures and we'll send you a FREE tank top. 90-Day Money-Back Guarantee You have 90 days to try TurboFire for yourself. If you don't get the results you want, simply call Customer Service to return it within 90 days for a full refund of the purchase price (less s&h)—no questions asked. Consult your physician and follow all safety instructions before beginning any exercise program. LOOK AT EVEN MORE TRANSFORMATIONS WITH TURBOFIRE!  Amazing right? mom, you can get results like us too!!!  Join the next Challenge group which includes free coaching throughout the entire program.  There are tons of Wufoo features to help make your forms awesome.

Pre-order and join the next Challenge group

Team Beachbody® members—pre-order 21 Day Fix today and get FREE SHIPPING

Do you hate diets…but still want to lose weight? Well, what if I told you that you could lose up to 15 pounds in just 21 days? Without counting calories. Without having to cook or buy "diet food." 21 Day Fix™ is a no-fuss, no-worry way to lose weight.

Simple Eating. Food you like...not diet food. If it fits in the color-coded container, it fits your eating plan. Simple Fitness. 30 minutes—no dance moves. Just a quick, old-fashioned workout. Fast Results. 21 days to drop up to 15 pounds. Want to lose more? It's simple. Just do it again.

Ready to finally lose those pounds that are getting in your way? Pre-order 21 Day Fix today and we'll ship it to you FREE!*

Offer expires February 28 Pre-Order now for estimated delivery in late March. Today, you will not be charged. Your credit card will be charged upon shipment. Club Members, you get an additional 10% OFF! James C. "21 Day Fix was a no-brainer. I work long hours and was able to slot it into my day. The results are amazing!" Neil B. "To go from 168 to 157 in 21 days was amazing. I feel light. I feel fresh. I feel renewed. The 21 Day Fix is my new secret weapon."

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How I went from being 220lb unhappy mommy to fit coach and healthadvocate?

Looking back at the last 3 years or so , I've had a lot of fun and rather exciting things happen, of course not all is great and joyful, but for the most part, it has been an awesome journey so far. Check it out:

• Appeared on Dr Oz with Shaun T creator of Insanity and T25 because of my success with Insanity
• Selected as one of 2013-2014 National Go Red Women to represent and advocate for women's heart health.
• Won The Beachbody Challenge $500 prize for submitting my before and after pictures
• My lifestyle change story has been featured in popular blogs, magazines, newspapers, and events with the purpose of telling my story and hopefully inspiring others to do the same.
• Been part of dozens of people's successful stories by coaching them and supporting them in their health and fitness journeys.
• My life dream of becoming a group fitness instructor and teach live classes has become a reality. 
• I am growing a team of like minded friends who are passionate about making a difference in people's lives.  
• I am blessed with the opportunity to work from home, better yet, from the convenience on a smart phone, and be present in the every day activities of my kids. No boring commutes, no bosses to respond to, no schedules to abide by. 

I was 220 lbs when I adventured into this "coaching" thing.  I signed up to become a coach, not knowing anything about weight loss or working out, with a husband, step son, small daughter and a newborn, I just wanted to lose weight so bad.  I believed in the promise that if I drank a shake a day and pressed play every day, and followed some eating recommendations, I would see the scale move!

I became a coach not thinking about the money I would be able to make, not even thinking hey let me change some lives. I really had no clue what this coaching meant. I thought it wasn't for me, hello, I was struggling to keep myself healthy.

I took the leap of faith.  After watching videos and reading success stories I convinced the hubby that Shakeology was THE THING!! I had to drink it or I would be overweight forever! So he believed me, lol!  As I was getting ready to hit submit my order, I see there's a possibility of getting Shakeology at a discount... great, time to work my hubby's mind again! so I begged and begged and finally convinced him that becoming a discount coach was the way to go! I had to had Shakeology. 

Just a few months into this weight loss journey, my results were so shocking that some friends started wondering what I was doing and asking questions.....and so it began!

I felt so excited that people once I was shy to talk to, now saw me as a source of inspiration, support and information to change their lives as well.

Becoming a coach has been the best decision I have ever made.

• I've met amazing people around the country and reconnected with friends I thought I would never see again
• It gave me and still does, accountability to reach my weight loss goal
• I'm able to stay home with my kids and be present in their crazy little worlds.
• I'm able to be my own boss and work as much as I want to. I own my business.
• I'm able to do things I never thought possible.
• I've grown so much as a person.
• Doors have opened.
• Dream and goals have become a reality and now they are bigger and so reachable!
• I will be able to get my family debt free very soon
• We are on our way to securing a better financial stability for our family.

This is just the beginning.  I've been given this mission to make a difference and help people find their inner strength, and I will succeed.  I need your help though!

I need a huge team. A team of people passionate about helping people, willing to work a little harder to help end the trend of obesity in our country, a team of people willing to dream big and provide a better future for their families.  A team of go getters! Do you have what it takes?

Let's make this happen. Would you join me?   Apply below!

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Are you ready to change some lives? Click here to apply

To the woman and child who sat at table 9

At times being a mommy can be so overwhelming. It is stressful and throw Winter snowstorms and tons of things to do and it seems chaotic.  I just came across this blog post and I wanted to share it with you!  Love the closing sentence.... check it out.
I would love to hear some of your stories and positive takeaways from this post. 


by theantijared

I did not introduce myself to you. My name is Tony Posnanski. I have been a restaurant manager for fifteen years now. My day consists of making sure my restaurant runs well. That could mean washing dishes, cooking and sometimes even serving tables. I have also dealt with every guest complaint you can imagine.

A few weeks back you came into my restaurant. I was very busy that night. I was running around helping the kitchen cook food. I was asked to talk to a table close to yours. I did and they said your child was being very loud. I heard some yelling while I was talking to that table. I heard a very loud beep from a young girl.

I started to walk to your table. You knew what I was going to ask. You saw the table I just spoke to pointing at you. I got to your table and you looked at me. You wanted the first word. You said…

 

“Do you know what it is like to have a child with Autism?”

 

You were not rude when you asked the question. In fact, you were quite sincere. Your daughter could not have been more than five years old. She was beautiful and looked scared that I was at the table. She looked like she thought she was in trouble.

In fifteen years I do not have a lot of memorable moments as a restaurant manager. I remember some guests who were mad that their burger was not the way they wanted it. I remember a woman who called corporate on me because she said I gave her a regular Coke instead of a Diet Coke. I remember having to cut people off from drinking alcohol and I remember having to tell tables to have their child be quieter.

However, I do remember everything about the day my son was born. How I cried when I heard him cry. How I stood there and told him I would do anything for him and be the best father possible. I remember the day I married my wife. How I cried and promised to be the best husband possible. I remember the day my daughter was born. I did not cry that day. I was just so relieved because I lost a child two years earlier.

I know what I was supposed to say when I went to your table. I was supposed to politely tell you to please not have your daughter yell. I was supposed to offer to move you to another area. I was supposed to offend you by not offending you…

I did not do any of that.

 

Instead I just told you I hoped your meal was awesome. I high fived your daughter and then I told you that your meal was on us tonight. It was only sixteen dollars. It meant more to me than that. I do not think the other guests I spoke to were happy about it. At that moment it did not matter to me.

 

I do not know how you reacted. I had to leave to go cook because the kitchen was not doing very good that night. When the server asked me why I bought the food I just said you did not enjoy your steak. I did not tell anyone what you said to me. I was thankful you did say it to me though.

 

You asked me a question that I did not answer. The truth is I do not know what it is like to have a child with Autism. I know what it is like to be a father. I know what it is like to be a husband. I know what it is like to not tell his wife how much he loves her enough. I know what it is like to want to spend more time with his children.

 

You asked me the question right away. You have been through this before in other restaurants. I did not want to be like other managers for one moment. I did not want to tell you what you always heard.

 

Honestly, I wrote this to you and your beautiful daughter because I wanted to thank you both.

You have given me a great restaurant memory. One that I needed for the last fifteen years.

 

You also taught me a valuable lesson…

Sometimes doing the right thing does not make everyone happy; just the people who need it the most.

 

Sincerely,

Tony Posnanski
This post originally appeared on The Anti-Jared.