FIT PANCAKES

You have no idea how heavenly these tasted!!! These are my super popular‪ ‎fit pancakes‬ have you ever tried my fit pancakes? My meal plan I share with my challengers and clients is not boring, is not complicated, is delicious and convenient. My kids ask for them almost daily.

Frozen meals?? Yuk! Counting points of crappy food? Why do that when you can eat healthy and clean without compromising the stuff you enjoy.

This recipe for a fit breakfast is definitely a keeper! Think warm oatmeal with little pieces of banana, with added protein.  Those of us trying to maintain some lean muscle appreciate anything with lean protein in it that is not a chicken boob!

They are fine to eat any day! Every day is fit pancake day!  

They are so easy to make and will provide you with exactly what you need to fuel your early hours of the day! Eat them! You have your carbs, protein, fiber,

They'll keep you full and they are low glycemic. 

Ingredients for 1 serving: 

4 egg whites or 2 eggs

1/2 banana or 1/2 peeled apple 

1/3 cup rolled oats 

I also added 1 tablespoon of ground flaxseed or chia seeds (not pictured) 
1 tsp coconut oil 

Blend everything together in a blender. Cook them just the same as you would regular pancakes (those full of artificial ingredients, bad fat, that spike your sugar levels up).

In #21 day fix container system you have 1/2 red if you use 4 egg whites or 1 red if you use two whole eggs.
1 purple for the half banana, 1 yellow for the oats, 1 tsp for the coconut oil 

Preheat a nonstick skillet and spray with coconut oil spray, add a little bit of the mix. Turn after a minute or so, let cook and remove. Repeat. You should get about 4 pancakes. Then sprinkle with cinnamon (I forgot) add drizzle with a teaspoon of agave or spread peanut or almond butter  

Perfect fit breakfast!! Enjoy! 


*** 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 run for them!

Went for a run with the boys of the house. Hubby ran pushing Diego in the stroller, Danny biked and I ran. I am so embarrassed to admit I haven't hit the pavement in a long time! The heat is crazy but wasn't too bad. Lots of stops to help little buddy on his bike. So proud of him. He pushed till the end. 

3 more days of school!!! And then we can do these activities more often. So excited! 6 years ago I wasn't in a fitness condition that would allow me to be running along with my son riding a bike. I was so heavy and tired. The total opposite of the person I am today. 

My kids motivate and inspire me to continue on with this lifestyle and not give up. 

Don't do this for the scale or the mirror. Do it for your health and energy. Do it to enjoy more active moments with your children or future children. Do it to be able to say to yes to life. Do it to be able to live a longer life. 

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! 

20 Secrets of Very Fit People

Since I started my journey at 220lbs until now, 80 lbs lighter, I have followed these tips and to be honest, they are so simple to follow... I made them my mantras, specially on days when I felt lost, hopeless and frustrated by the number on the scale... please take the time to read them and make them your mantras moving forward... Tell me in the comments which ones speak to you the most today... 

Here are a few Turbofied tips. Read these tips, then print and post them so you have them as a daily reminder. written by Chalene Johnson 

• Look at exercise as a pleasure and a privilege, not a burden or chore. Think positively about the changes regular exercise will produce. Rather than obsessing about your next meal, get excited about your next workout!
• Focus on short-term fitness goals with an emphasis on completing daily exercise.
• Work to take your exercise to new levels of intensity.
• Make it your goal to do some form of exercise 6 or 7 days a week. If some days you exercise once in the morning and once in the evening, even better! If you're eating right, exercise will fuel your energy level!
• Create an exercise schedule the day before instead of leaving it to chance or waiting to "find" the time. If the last three Presidents of the United States can make time to work out every day, you can make time too!
• Enjoy contributing to the health of others by having a partner or friends to exercise with, as well as recruiting others who want to feel better and have more energy. Have a neighbor who's sitting on the porch every morning when you walk by? Ask him or her to join you on your walk!
• Avoid monotony by taking up new forms of exercising, or using things that keep you motivated and inspired, like new shoes or great music.
• Invest in the right tools—good shoes, a portable MP3 player or iPod®, fitness equipment, a new series of tapes, etc.
• Subscribe to fitness magazines to keep focused on health as an overall way of life.
• Eat well-balanced meals and remember that excess calories, even if they're from food that's fat free and high in protein, will turn to excess weight. No matter what the latest fad diet says, extra calories equal extra weight!
• Limit caffeine and exposure to even secondhand smoke.
• Keep a water bottle with you at all times and drink from it often. Water should always be your drink of choice. To kick things up every once in a while, try adding lemon, lime, cucumber, or a few berries to liven up the flavor without adding significant calories.
• Stick with eating plans you can maintain indefinitely. Remember that no matter how hard you're working out, if you're consuming too many calories, you'll never see the muscles that lie beneath layers of fatty tissue.
• Keep a daily log of what you're actually eating. This includes every time you grab a handful of chips here or eat the crust of your kid's sandwich there, and ALL of your snacking.
• Enjoy an occasional (once a week) "unhealthy" treat, but never an unhealthy week or unhealthy vacation.
• If your diet is unbalanced, take daily vitamin and mineral supplements for total health.
• Don't compare your body to others'. Instead, work to be your personal best.
• Move beyond the boundaries of weight loss and into total fitness. Measure success by the way your clothes fit, not some number on a scale.
• Get adequate amounts of sleep, but remember that people who exercise regularly fall asleep faster and sleep more soundly.
• Limit alcohol intake to special occasions.

FOCUS YOUR ENERGY AND EFFORTS IN EMBRACING THE NEW AND NOT IN FIGHTING THE OLD! You have an amazing journey and all your efforts are going to pay off.... every day is a taking you a step closer to your goal.

PIYO CHALLENGE!!

Ok so you have been hearing me talk and post about Piyo, and getting certified and teaching it.  I also know you are very curious and intrigued about price options, meal plan, what it is about and what's included.  I am going to answer all that and at the same time tell you how you will benefit from it and the results you will get from it! Don't we all want results? 

What is Piyo? 

Piyo is a fusion of many different formats. It's barefoot training, it's strength training. it's  a music driven, athletic training workout inspired by the mind/body practices of Pilates and Yoga that also includes flexibility training, strength training, conditioning and dynamic movement.  It includes modifications and progressions of all different exercises to accommodate and challenge all fitness levels.   It does not involve chanting, meditation, Sanskrit terminology or spirituality.  

By completing this program you will gain: 

• improved strength
• flexibility
• balance
• stress reduction
• overall fitness level improvement 

Carve an intensely defined physique-without jumps, without weights, and without joint strain. Using body weight, PiYo uses low-impact, high-intensity movements inspired by Pilates and yoga. The result? Long, lean, muscles, a high, firm booty, and tight, flat, sexy abs.  PiYo will work every single muscle to stabilize, stretch, and strengthen every inch of a body. And since Chalene Johnson cranked up the speed and the fun, crazy calories will be burned too! 

mommy and son doing Piyo together 

So Who Is Piyo For?   EVERYONE!  It is a high intensity low impact workout that can be modified to meet everyone's needs.  It is meant to improve flexibility, torch calories and get you in the best shape of your life!

There is no jumping in this workout so it is great for someone who needs a low impact option.  It will overall give you a toned, sleek, and complete body transformation.  Piyo is inspired by Pilates and Yoga and was developed by Chalene Johnson who is also the creator of two of my favorite workout programs Turbofire and Chalean Extreme.  There are no weights required for this workout. 

Want to watch a preview? Click here PIYO preview


The workouts are anywhere from 25-45 minutes long.

Complete the form below so I can learn a little more about your current fitness and health and to send you all the details to get your Piyo workout delivered at home asap.  We have a killer challenge group to get you through this so don't wait any longer! 

Also, ask me about how you can receive 25% off your Piyo Purchase as well.  So make sure to ask me about the preferred customer discount.

What are the workouts like? 

• Align (46 mins): The Fundamentals (46 mins)
• Upper Body (35 mins): this focused workout will strengthen and stretch your entire body, while building on the movement patterns you have learned in Align.
• Define: Lower Body (25 mins) will shape and tone everything from your glutes, hamstrings, quads and calves gently, yet effectively to help you get sleek and lean legs.
• Sweat (35 mins) is a traditional PiYo Workout that is fast paced with body weight strength training and ab work!
• Core (30 mins) an ab-centric workout that targets every angle of the abdominals and back. I’ve read this will be a calorie-torcher too!
• Drench (45 mins) is a total body workout to get you sweaty, burning calories, and going to have your metabolism on fire!
• Strength Intervals (25 mins) designed to tone the whole body and burn tons of calories with no weights required!
• Sculpt (30 mins) no weights are required for this intense, full-body workout either!
• Get the full set when they go on sale by signing up for an email reminder.
• You’ll receive 9 workouts total plus get them 2 weeks earlier through a coach – sign up to get them first here. 

You can be the first to score your copy of the Piyo Challenge Pack at $140 TODAY!!! and land yourself a spot in an exclusive Piyo Test Group led and supported by a Certified Piyo Instructor.   This is a select group of individuals who are committed to starting and finishing the program and getting the best results possible. In order to secure a spot you have to be willing to give it 100% commitment over the course of the program! You must be willing to invest in the fitness, the nutrition and the support.  If you put some skin in the game I am more than willing to meet you half way!

Take a look at the meal plan ---->     PIYO MEAL PLAN

Time to get ready! Complete this form to be contacted by Paula to possibly be considered for this exclusive test group.

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PIYO LEAN MEAL PLAN

PIYO MEAL PLAN

To be able to get the lean muscle we want, we must make the nutrition a key priority.  Here you will find the meal plan i’ve put together for myself and you are more than welcome to print it, save it, follow it.  You’ll find it very simple and easy to follow, with single ingredients for the most part.  I’m very busy and I don’t like to spend all my day in the kitchen.  You’ll see that everything is super easy to put together and I have most recipes on our blog so check them out BY CLICKING 

RECIPES

If you don't have Piyo yet, start here...CLICK HERE FOR MORE INFO OR TO GET PIYO

The PiYo meal plan is designed to feed our body enough to feel satiated and nourished as we build lean muscle and burn major calories.  They way I’ve put this together, you can eat in a simple, convenient way, allowing me to put together easy meals.  

I recommend picking the items from the top of the lists in the Get Lean Eating Plan that comes with the program, since they are the ones with the most nutritious content.

Calories:     1650 + 400 = 2050 - 600 =>  1450 calories per day for my current goals

Meal Plan:   Plan B   1400 - 1599 calories

    

Primary Vegetables	5
Secondary Vegetables & Grains	2
Fresh Fruit	2
Lean Protein	5
Healthy Fats	4

Cucumbers, Kale, Lettuce, Spinach and Kale are UNLIMITED!!!  Fill up on those if you feel that you need a little more volume on your plate to satisfy the eye!

SAMPLE MEALS

BREAKFAST:

Shakeology + chia seeds + 1 cup of strawberries

2 eggs + ½ cup oatmeal + ¾ cup blueberries

2 eggs + 1 cup of spinach + 1 toast + 1½ teaspoon peanut butter

Fit pancakes (2 eggs + ½ cup oats + ½ banana)

SNACKS:

1 cup nonfat greek yogurt + 1 tsp honey or agave or stevia + 1 cup berries

Apple + 1 ½ tsp PB

2 hard boiled eggs + 1 Tbs Hummus

Apple + 6 almonds

Cucumbers w lemon juice + hard boiled eggs or 1 Tbs Hummus

1 cup Cottage Cheese + 1 cup Raspberries

Shakeology + half cup berries + water + ice

Rice Cake + 1 ½ tsp PB and half banana on top

LUNCH:

Shakeology + 1 cup Spinach + 1 cup almond milk + ½ cup water + ½  banana or berries

Grilled Chicken + 2 cups of  Salad (add kale or romaine lettuce freely) + ½ sweet potato

Turkey Burger w lettuce + tomato + ¼ avocado + multigrain sandwich thin bread

Grilled Salmon + 10 asparagus spears + 1 Tbs Hummus or ½ sweet potato

Veggies platter (peppers, carrots, cucumbers, grape tomatoes) + ½ cup Hummus

2 egg Veggie Omelette + Feta cheese + 2 Ezekiel bread toast

SNACK:

2 egg veggie muffins

Cucumbers with Lime juice + 6 almonds

1 apple + 1 ½ tsp PB

Greek Yogurt + ½ cup Strawberries + 1 tsp honey or agave

2 Hard boiled eggs without yolk + 1 Tbs Hummus or guacamole

Shakeology + water + ice

Small Veggie platter  + 1 Tbs Hummus

Rice cake + 1 ½ tsp PB or AB or Hummus

2 Turkey Balls + cucumber slices with lime juice

DINNER:

Lean Protein ( Salmon, Chicken, Tilapia, Turkey) + Steamed veggies + ½ cup brown rice

Ground Turkey in red sauce + Spaghetti or Zucchini Squash + sauteed Kale

Chicken, Pepper, Asparagus  Stir Fry + ½ Brown Rice or Quinoa

Turkey burger or balls on top of Whole Wheat pasta w Red sauce + 2 cups greens

Veggie Omelette

Chicken Fajitas (or other lean protein like flank steak, fish, pork loin) No tortillas, replace with lettuce or cabbage leaves. + ¼ cup guacamole

Piyo Food tracking sheets (printable)


Piyo Tracking Sheets

We allow ourselves a cheat meal and a cheat snack over the weekend.  Deprivation only leads to frustration and that leads up to GIVING UP! 

This is a lifestyle change and followoing this plan should give you all the nutrients that you need for your body to feel nourished and balanced so you shouldn't be feeling any cravings. Chocolate is your weakness?? Get chocolate Shakeology and tell me how quickly  those cravings go away!

Keep this handy and feel free to make any suggestions of easy, nutritious meals you find or come up with and I will gladly add them here.  Thank you for joining us in this journey!

We are going to look soooo good!!!

with <3

Carlos & Paula

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HOW TO SCHEDULE YOUR WORKOUT CALENDAR IN TEAMBEACHBODY!

A huge part in a transformation is to be accountable of what you do daily and to keep track so you can always look back and see how far you have come.  This was huge huge huge for me.  Every day I would turn the computer on, or from my phone, and before checking what was going on Facebook or the world, I made sure I checked what my workout was and hit the Start Workout button.  I'll describre the process to you below.  Try this for your next program.  Below I will describe step by step how to do this, it's so quick ans simple but let me tell you IT IS KEY TO YOUR SUCCESS!!! it helped me accomplish my goal of losing 80 lbs! I am absolutely sure it will help you reach your fitness, health and/or weight loss goals. 

Ok ready, let's get started. 

Go to Team Beachbody (click) or 618fitness.com and either log in or create your free membership account.

Once you are logged in follow these steps: 

1.My Dashboard, you'll find a list.  Important ones to look for:

2. Progress and Goals: enter your current stats and your goals.  

3. Photos: upload your before/now pictures.  I know it might be hard to swallow today, but believe me, you are going to want to have those before pictures later and you want to go through this exercise now.  If you are at an unhappy place right now, use this as your motivation to make you want to Succeed really bad! 

4. Privacy: You can change the privacy settings of everything you post here so make sure you go to    Privacy Settings and determine how you want it to be displayed (private, public)

5. Programs:  add the program you wish to start (Piyo, 21 day fix, Insanity, TurboFire, etc etc....) and add anything else you will be using during this journey.  Scroll all the way down and click Save

6. Workouts: Scroll all the way to the top, look for Workouts, click the little arrow, select Supergym, then select the second orange bubble that says Add a Full Program Schedule. 

7. Look for the program  and Click View Schedule 

8. Enter the Date you plan to start and the Time you plan to workout. 

9. Click Auto-Schedule Workouts

Your Supergym should look like this! 

Now you are set.  starting on Day 1 and every single day you will log in and Click Start Workout, a timer will start running and you are off to get your workout done!  You don't have to go crazy figuring out what's next, when is your rest day.  The system will do it for you and let me tell you, when you log in after a few days and you see that calendar full of SuperGym workouts completed, you will not want to give up! 

Its super easy to do, and it's super easy not to do.  You choose your easy! Let us know if you need any help setting this up, email 618fitness@gmail.com

Now go rock those results!!!!