Love YOURSELF enough to live a healthier lifestyle!

We are so guilty of prioritizing our children, mom duties, and work over

 our own health and fitness. I'm pretty sure you o as well, it's our 

nature. We are moms first and everything else takes second place. 

Let's face it: we are some busy, busy women.

If we don't take care of ourselves, eventually it takes a take a toll on us

 and the ones we love. Our clothes don't fit, our energy levels stink, we

 feel frustrated and kind of mad at ourselves... So how about together 

we change that? would you be willing to try my way? 

I am looking for 5 busy moms for my February group. 

We will commit to

 taking care of ourselves with 30 minute workouts, simple nutrition, 

budget and family friendly recipes. I will share what I've learned and

 how I've made health and fitness work in my life as a working mom 

and wife. We will support each other and keep one another accountable

 so we don't fall into the habit of putting ourselves on the back burner.

 heart emoticon give yourself some love mommy. This is a good place to

 start and please do not feel guilty about it. I promise everything is 

going to change for good. You'll be more productive, energetic, clear 

mind, you'll look great, and it will rub off to the rest of the family. 

I will be your coach throughout this journey!! <3 and from this point on we will keep each other accountable and motivated for life!! 

Comment below or message me if you're ready to make this change - 

we begin preparations next week! BUT space is limited. 

Email  618fitness@gmail.com or complete application below

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Fit Pregnancy with Coach Paula Chavez

Hey mama!! congratulations!! this is an amazing time for you as a woman.  It's not a time to worry about weight gain, because it is necessary for the proper nourishment of the baby, but it doesn't have to be exaggerated and unhealthy. 
It's about finding balance, wellness, energy, and flexibility to make this the best experience possible for yourself and your little bundle of joy growing inside of you. 

And it doesn't mean you have to quit on your active lifestyle. Work out safely with trimester-targeted Active Maternity workouts—the series will even help you tone up after you’ve left the delivery room!  

join BEACHBODY ON DEMAND now at http://teambeachbody.com/paulachavez 

Then please email me to notify me about your enrollment. #BOD is web based and you can streamline from any device, as long as there is internet access. (phone, laptop, tablet, computer, apple tv, roku, etc). it's worth it. 

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! 

SHAKEOLOGY CAFÉ LATTE is here!!!

Imagine how much better you are going to feel inside and out plus our pockets are going to thank us!! bye bye Pricey Frappuccinos.... this one here is going to be loaded with healthy, wholesome, super nutritious goodness from around the world!! I cannot wait to order it. Had the opportunity to try it yesterday with a sample packet that some friends from Beachbody brought me from the office and we made a batch with almond milk and ice and it was delicious... i am a coffee lover so the taste is just perfection for me. i am looking forward to trying it in different ways, experimenting and picking a few favorites... i've been drinking chocolate Shakeology for 5 years. my secret to youth without a doubt! What is Café Latte Shakeology? Everyone's heard of the coffee bean, but how many are aware that the red, fleshy fruit that surrounds it is actually a powerful superfood? Café Latte Shakeology now includes Whole Coffee Fruit, an incredible superfood, and has a rich, aromatic café latte flavor. By using the whole fruit, it lowers its carbon footprint while delivering the delightful refreshment found in a cafe cup of joe. It has all the exotic superfood ingredients necessary to deliver a daily dose of dense nutrition. Shakeology is nutrition simplified. It can help to increase healthy energy, reduce cravings, support weight loss, and improve digestion and regularity.* Cafe Latte is available for purchase beginning January 11th, 2016. Who should drink Shakeology? Anyone who wants to be healthy! Shakeology contains a wealth of exotic superfood ingredients that supply the body with a rich source of proteins, fiber, antioxidants, phytonutrients, vitamins, minerals, adaptogens, prebiotics, probiotics, and digestive enzymes. Beyond the overall benefit of Shakeology's dense nutrition, it's excellent for a variety of different goals. Those with an active lifestyle will find that Shakeology provides essential fuel for exercise and supports muscle building and repair. Shakeology will help anyone looking to lose weight by providing key nutrition, fighting junk food cravings, and helping them stay on track with their eating plan. Shakeology's nutrients and antioxidants can also help anyone interested in supporting their immune system or fighting free radical damage. Does Café Latte contain more caffeine than the other Shakeology flavors? Not at all... The caffeine levels in Café Latte are exactly the same as they are in ALL of our Shakeology flavors. So even though it tastes like coffee, Café Latte contains 75% less caffeine than an 8 oz. cup o’ Joe. How does it taste? It’s incredibly rich, robust, and creamy with hints of Café and notes of Latte. It truly does taste just like a frozen coffee drink you’d get from a coffee shop, but Café Latte Shakeology has dense superfood nutrition as well. What makes Café Latte so special? It’s formulated with whole Coffee Fruit*—a coveted superfood powerhouse that’s native to regions of Mexico and India. Coffee fruit is the red fleshy fruit that surrounds what we know to be the coffee bean! Not only does Café Latte taste great, but the use of the entire plant also minimizes Shakeology’s carbon footprint. *Patented Coffeeberry® Brand products are manufactured under license from VDF FutureCeuticals, Inc. **NOTE: Available in US only. Want to experience it for yourself ---->>>>>  http://www.shakeology.com/paulachavez

22 Minute Hard Corps #getsome

GET "BOOT CAMP FIT"
FROM HEAD TO TOE WITH THE QUICK, MILITARY-INSPIRED, NO-NONSENSE WORKOUT.

If you're willing to step up and commit to spending 8 weeks with Tony Horton and 22 Minute Hard Corps™, you'll walk away Boot Camp Fit—even in the best shape of your life. It won't just give you a mission-ready physique—you're going to have to earn it—but Tony supplies you with all the tools and motivation you need to blow past the limits of what you thought you could do.

Fitness doesn't get much simpler than this. 22 Minute Hard Corps is a quick, no-nonsense, boot camp workout program. You just show up…keep up…and you will get in great shape. The training is basic, but the results are absolutely epic.

Want to learn more about this program as I go to my journey for the 60 days as a participant in the first official test group run by the creators and experts at Beachbody? head over to my Facebook page where I will be sharing this journey with all of you 

------->>> https://www.facebook.com/Paula618fitness/

Want to be the first to know when 22 Minute Hard Corps is available?

Enter your name and email address in the spaces provided 

----->>  GET THE HEADS UP  to make sure you get the heads-up when 22 Minute Hard Corps is on deck. You won't want to miss the cut on our initial shipment of orders, so sign up now.  

WHY WERE THE 22 MINUTE HARD CORPS WORKOUTS CREATED?

Tony Horton shares a deep appreciation and a long-standing relationship with the U.S. military. Throughout the past 15 years, he's toured dozens of military bases all over the world, helping troops train to their maximum fitness potential. In 22 Minute Hard Corps, he's created a challenging but simple to follow workout program inspired by training programs used by the military. You hit it hard for 22 minutes…and you're done. If you have the will…you will get results.

UPDATE!!!!!!! SNEAK PEEK OF MY RESULTS!!!

HAMMER & CHISEL REVIEW

As i had anticipated, I knew this program would rock our socks! It is so far one of my favorite programs.... I am almost done with week 3 and unfortunately will have to stop it for now because I have been given an opportunity of a lifetime that I couldn't pass. With some sadness I have to put it on the side until March but in the mean time, I will be starting a new workout program we haven't released yet, 22 Minute Hard Corps, created by Tony Horton, inspired on military boot-camp style training.  I will have to be so strict and good with this program to really be able to show what it can do, so stay tuned for updates on my journey as I go. 

As far as Hammer & Chisel goes, I was planning on starting over January 4th with my challenger and coaches but this is such a great opportunity that for now, I'll tell you my thoughts..... but I don't really have a personal before and after picture with this program, that I can show you but I will in due time.  

Ok, so lets talk about H&C... definitely Beachbody, Sagi Kalev and Autumn Calabrese nailed it with this one.  It is like nothing else on our library of programs. Combines all different types of training to make sure we are making improvements in our fitness, endurance, strength, balance, physique, muscle definition, etc... and of course easy to follow nutrition without counting macros, weighing food, just use the color coded containers and prep your food and you are good to go! you get all you need for a well rounded training schedule.  

You work your entire body! the workouts are all completely different so you don't get bored from repeating the same routines.  Up until week 2 I had not repeated a workout, that's because of all the variety there is.  The moves are completely different and there are lots of different exercises we haven't seen before in any of the other Beachbody programs.... mmmm pistol squats?? ouch!!! amazing for the glutes and legs....  and they are done on the floor or on the bench.

I do have to say I notice that my butt is rounder, lifted, my back is gaining some more definition which I am working on, thanks to the pull-ups!!! the pull-up assist is going to be your best friend if you have a chin up bar at home, definitely get the assist, and rock those pull-ups with assistance until you get stronger and rock some real pull-ups.. that's my goal. 10 pull-up without the assist. 

Another part I'm loving about this program is that the trainers are both focusing on pointing out correct form and that's so important in my opinion, not just for fitness enthusiasts but for everyone, this way we prevent injuries and enhance results.  

I am hooked! and like i said before, really sad to have to put it away for a little while but I'm glad I started it and I am very excited to lead my challengers and coaches who starting this journey this month of January. 

You still have time to join us if you are interested in giving it a try... 
email me at 618fitness@gmail.com or complete the form below and I will reach out to you within 24 hours and get you enrolled... you will not regret it, i promise you that. 

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turn your resolutions into Results this 2016

Set yourself up for Success this new year! Turn your Resolutions into Results! I'll be by your side of you let me join you! 

-----> need a fresh start?  http://tinyurl.com/618fitnesschallenge

I am starting an amazing accountability group this January 4th!!! 

If you would like to be a part of it, complete these set of questions below and let's get you started.... 

I'm going to help you get results just like I have! 

80 lbs gone baby!!!! and a mommy of 3!!! :) you can do this too!! 

Fill out my online form.

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Avoid cravings 411

New stash of teas. This is my go to when I feel like having something warm in the afternoon or at night during team calls and when I'm working. And if you get cravings for sweets at night, like me, queen of cravings, add a little stevia or a tsp of honey to one of these and cravings be gone. 👌🏻make sure you brush your teeth, clean up the kitchen and turn the lights off. Get out of there!! 

Grab a book, A magazine or go to sleep.

You work really hard to mess up your hard work with those late night treats! 

If you find other yummy flavors let me know! I got these ones are Walmart, cheaper than Whole Foods 🙃 

HOLIDAY PARTIES - weight gain prevention tips

I love this Season! Christmas & New Year's is such a great time to celebrate, have fun and splurge. With these tips i think we can achieve some balance while we still enjoy a good time. What do you think? I hate having to start the year with Holiday weight to lose.

What is your favorite Holiday food? I am sooo looking forward to Pernil cooked in the Crockpot and a very traditional dish from my mom's city, Medellin called Natilla and Bunuelos (yes they are sugary, starchy and oh so yummy) so i will splurge on them like a boss and just skip other things that really don't matter too much to my taste buds. 

ARE YOU LOOKING FOR A NO FAIL PLAN TO START THE NEW YEAR STRONG?

JOIN MY UPCOMING HEALTH & FITNESS ACCOUNTABILITY GROUP. 

30 DAY CHALLENGE

COMPLETE THE APPLICATION BELOW AND I WILL CONTACT YOU WITHIN 

24 HOURS WITH ALL THE DETAILS

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Almond Crusted Chicken

Family favorite without a doubt. I hope your family enjoys this one as much as we do.  IT's very versatile.  Serve it with a side of pasta or brown rice and veggies, or with a Salad. 

MAKES 6 SERVINGS 
Total Time: 41 min. • Prep Time: 25 min. • Cooking Time: 16 min. 
CONTAINER EQUIVALENTS per serving: 
1 Green
1 Red
½ Orange
1  tsp

Ingredients: 
6 (4-oz.) raw chicken breasts, boneless, skinless 
½ cup almond flour 
2 cloves garlic, finely chopped 
1½ tsp. finely grated lemon peel (lemon zest) 
¼ tsp. sea salt (or Himalayan salt) 
¼ tsp. ground black pepper 
1 large egg, lightly beaten 
¼ cup water 
1 Tbsp. olive oil (or extra-virgin organic coconut oil) 
3 tsp. olive oil 
6 cups mixed vegetables 
Fresh parsley (for garnish; optional) 


Preparation: 
1. Preheat oven to 425° F. (220° C.). 

2. Place a chicken breast on a cutting board. Hold it flat with the palm of one hand and, with a chef’s knife in the other hand, carefully slice it in half horizontally (parallel to the cutting board). Repeat with remaining chicken. 

3. Place each chicken breast half between 2 pieces of plastic wrap and pound with a mallet or tenderizer until ¼-inch thick (or about twice the original size). Set aside. 

4. Combine almond flour, garlic, lemon peel, salt, and pepper in a shallow dish; mix well. Set aside. 

5. Combine egg and water in a shallow dish; whisk to blend. 

6. Dip each chicken breast into the egg mixture; dredge in almond flour mixture until evenly coated. Set aside.

7. Heat oil in large, ovenproof skillet over medium-high heat. 

8. Add chicken breasts; cook for 3 to 4 minutes. Turn chicken. 

9. Place skillet in oven; bake for 10 to 12 minutes, or until a thermometer inserted into the thickest part of each breast reads 165° F. (75° C.).  Note: I don't have a skillet that is oven safe so I used a baking tray, covered with aluminum foil, and placed the chicken over it and then used it for the baking process.  Works just fine as well. Don't worry. 

10. While chicken is baking, heat olive oil in medium skillet over medium heat. 

11. Add vegetables, cook stirring frequently for 2 to 3 minutes or until tender-crisp. 

12. Serve chicken with vegetables garnished with parsley (if desired).






















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TUNA SALAD WITH ARTICHOKES AND OLIVES

I never in a million years would've thought about this ingredients combined. I mean I recently started liking Black olives and artichoke hearts kind of scared me, but i wanted to experiment with new flavors! i am so glad i did!!! it came out delicious!! if you like the ingredients, definitely give it a try! you are going to love it!

MAKES 4 SERVINGS about 1½ cups each 

Total Time: 20 min. • Prep Time: 20 min. • Cooking Time: None 

CONTAINER EQUIVALENTS per serving: 

1 green

1 red

1 orange

1 tsp

5 cans (5-oz. ea.) chunk light tuna, packed in water, drained 

3 cups artichoke hearts, packed in water, drained, chopped 

1 cup chopped red bell peppers 

40 medium black olives, chopped 

4 tsp. all-natural mayonnaise (i didn't use mayo, instead i used 4 tsp olive oil)

2 tsp. fresh lemon juice 

1½ tsp. chopped fresh oregano (or ½ tsp. dried oregano) 

¼ tsp. ground black pepper 

4 large Boston (or Bibb) lettuce leaves

1. Combine tuna, artichoke hearts, bell peppers, olives, mayonnaise, lemon juice, oregano, and pepper in a medium bowl; mix well. 

2. Place a leaf of lettuce on each of four serving plates; top evenly with tuna salad. 

3. Serve immediately. 

I had Romaine lettuce and it doesn't work too well as taco shells so I just cut them and spread them on a plate and then placed the salad on top.  Delicious!!! 

Are you looking to improve your health & fitness? I have accountability groups every month! I'd love to help you get in the best shape of your life.  Complete this short questionnaire and i will reach out to you within the next 24 hours to chat further. 

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Hammer & Chisel Meal Plan

I am on Day 5 of this new program and i have to tell you I am in love with the workouts and the routine I'm getting into.  My muscles are feeling the love for sure. Yesterday was rest day, thank God cause i woe up sore! I love that feeling! Today I am feeling recharged and ready to keep going! 

So since yesterday was rest day I Woke up early before the kids got up and sat down to work on the meal plan for my specific goal of getting leaner. I love that this program allows to customize your meal plan according to your goals. The hardest part is always aligning the nutrition for best results. The working out part comes so easy for so many people, me included, but the reality is where the best results come from is from the right nutrition. Put in a little bit of effort into planning it and it's going to be so worth it. 

PLANNING ALL THE MEALS  FOR THE WEEK 

I am following Plan A  because my goal is to lean outt and reduce body fat which is a tough one when you are not very strict with your nutrition.  I love that I can really customize the nutrition plan to meet my own personal needs and at the same time I can help my clients do the same...  Not everyone has the same goals and level of activity or fitness so it's great to have different options.  

This is my meal plan this first week,  you can check it out and have an idea of what I will eat per day.  I prefer to keep it simple, my best friend is REPETITION, to make it easier for my time management and my brain. Most afternoons i cook more make extras for lunch the following day.  I don't need fancy meals. I love cooking but it must be simple and nutritious.  

I started last Thursday so I will have my rest days on a Sundays. 

HAMMER & CHISEL MEAL PLAN A

You can create your own, go to this previous article i wrote where i share more on meal planning and my google spreadsheet .... you cannot edit mine but you can make a copy  by going to file, make a copy and then edit it to your own needs. let me knwo if you need help with it. but it's really easy. 

MEAL PLANNER 

If you have any questions please feel free to post below in the comments or message me at 618fitness@gmail.com

This is a little preview of one of the workouts which is all Plyoemtrics. It was super fun and effective. 

I will be launching another Hammer and Chisel Challenge Group Starting on January 4th. YOU ARE WELCOME TO JOIN ME and start the New Year off right!

Complete this Challenger interest form and I will contact you with all the details to place your order of your program and the best price options right now. No need for fancy equipment.  A bench or floor, two sets of weights (one pair of medium weight, one pair of heavy weight) and a band. Or if you wish you can of course use the bench, the pull up bar and of course the weights. The workouts have modifiers who show the different equpiment and gadgets as well as levels of intensity.  

Come on let's take this journey to the next level of fitness and physique together. Let's do this.

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