Shakeology Lava Cake Recipe

Hello my friends!
Hello to those that have sugar cravings they can't control it.....
Yes I know that feeling.....
So we need to create tools that help us with these type of situations.... And this is one I love... seriously is an amazing recipe and will take you less than a minute to create it....
So why not?
Maybe, just maybe this can work for you.
Why live with regrets after binging on Halloween candy? WHY?

Today I want to share this recipe that I love and super simple to make, I assure you that will absolutely take your cravings away.....

It is called Shakeology Lava Cake and the ingredients are:

1 serving of Chocolate Shakeology
1 serving of Egg Whites
3 tea spoons of water
A squirt of honey
1 scoop of PB


Now grab a tea cup and add the first 4 ingredients and mix them, then slowly add the PB scoop in the center.

Microwave for 45 seconds.

You can eat it from the cup or turn the cup in a plate and unload it there :)

YUM

ENJOY!!!!


Coach Mariana.

Wine a little......

How many times you felt like you couldn't enjoy life because you had to stop drinking wine to lose weight?

How can we manage wine and weight loss?
As a Mom I have to say, I love wine! Always did but sometimes I binged on foods, usually bad foods after drinking it..... but after trial and error I was able to find a formula that works for me and allows me to have the weight loss I need and I want.

JOIN ME for a 3 Day of "Wine a little" group here on Facebook.
I will share with you what works for me and I know will work for you, how I keep sugar low in my nutrition, how I balance social life and wine, my grocery list, my recipes and how stay motivated through out the day!

Here is the form to start the registration:
https://marianaheaveyfitness.wufoo.com/for…/s12ac0hc081xfiy/

The perfect omelette....

The perfect omelette doesn't exist.....
But a great pan will help :)

I love cooking my omelettes in my wok from IKEA, just $9....
amazing stuff.
Wiske some eggs, sometimes I add egg white to them, add salt and pepper and pour it in the pre sprayed-hot wok slowly and gentle. Let it cook until the borders are almost dry, you will see that the center still runny.
Make sure the fire is low.
Add in the center whatever you love, I like saltee peppers, onions and some bacon.
Once that is done, carefully with a spatula fold the omelette, you will see some runny egg will come out and is OK.
Push it in with the spatula, wait 40 seconds and flip it with the help of another spatula, holding the omelette on both sides, almost like rolling it.
NOW turn off fire.
Let it sit for a minute.

Top with avocado or whatever you love.

I am addicted to avocado!

Yes I do have the best Avocados! LOL

Happy Day Warriors!!!

Coach Mariana.

Temptations & Cramping.....

What a title for a blog from a Coach that should inspire you and give you HOPE.
OK this is hope because is all about perspective....

I see the struggle as an opportunity to grow and learn, experience my feelings, learn how my mind is changing and how I start learning new habits.

Did you ever being in Naples or Italy in general? they have the best pastries you can ever imagine..... I don't even want to go to the pizza issue.
Yesterday I went to have my cafe with my friend Sole and I turned around to these beauties,... amazing pastries, really amazing!

It was an incredible view and more now I am eating less and less crap it caught my attention.... I felt overwhelmed at first but them I remember that I needed water (lesson from yesterday) and I don't need them.
Period.
I don't

Later yesterday I felt sore all over, my body is adjusting to low sugar, from only fruits and my brain is talking to my body asking for the other sugar, but I won't give in!
On day 5 my body will be adjusted and ready to start eating my store fat to fuel instead of processed carbs....a beautiful process where the weight loss happens because the fat disappear and not the muscles.
DO I want to lose weight? YES I would love to be in 20% body fat not to be sexy bit to be able to be as healthy as I can. Fat is bad for our blood cells so the less the better. 2'0% is my goal :)

So yes we have a Whole 30 group!
Join us!
https://www.facebook.com/groups/1654512644840715/

See you there!!!

Day 2 passed, Thank you God!

Yes, the truth is out and I want  you to have the whole one.
Day 2 was not easy and let me tell you why....
I DIDN'T DRINK ENOUGH WATER.....

Looking back to the day this morning and counting my liquid intake I sucked at it.
I went to the pool to swim and then a super hot jacuzzi around 11AM.... then I kept going like a maniac mom through out the day..... LOL

Never stopped to drink water.
Never.

I left 2 bottles at 8 AM in my kitchen counter ready to take them with you but I forgot them.
Is my fault. Is not that the Whole 30 sucks.

I went through the day anyways with the right nutrients.
1st Meal was Bacon and eggs at 8AM. This was after Resistance workout with 22 Hard Corps with Tony Horton, amazing 22 minutes that set you up right the day.

2nd Meal was Shakeology and cafe, after work out.

3rd Meal was cashews (hand full) had some seltzer water at my favorite bar here in Naples. (they have amazing wine) :)

4th Meal was Chicken Salad, yummy one, I added Rosemary and vinegar to it.

Overall I was able to pull it out but I was craving real food, that is the part that makes me happy.
I am glad I was able to pass day 2. I learned and now I know what I need to do today.
Lesson learned.
Hope you are enjoying my blogs, I hope I can help you and really would love to see your face in the group on Facebook, here is the link: ( or email me to marianaheaveyfitness@gmail.com)

https://www.facebook.com/groups/1654512644840715/

Day 1 success....

I am keeping a written journal about my days on the Whole 30 progress not just my foods are logged in but how I feel.

This is not a weight loss program but a "clear bad habits" one. We all have bad habits. Our relationship with food comes in different shapes and is OK but knowing we need to change some not so good for us daily routines is a great thing!

DAY 1 in a Collage!

9AM 1st meal was Shakeology. I was feeling great at this point, did a 22 minute workout to start off the day, feeling great and with energy. As I said I am having Shakeology everyday so after my workout I was able to do so. Love it. Just water, ice and Shakekology.

12:30 PM 2nd Meal: Chicken, 1/4 sweet potatoes, salad and egg. This salad was 3 hours later than my workout, I really enjoyed it. I was craving some snacks after but I had lots of water with lemon and passed on.

2:30PM SNACK #2 Got a bit hungry and ate a RAGU (red sauce and ground turkey)

4PM Snack was cashews and water. We took Logan to swimming lessons and we were in a Cafe here in Napoli, I had my cashews in my bag so I had a handful of them.

7PM Dinner was salad with ham.

Hope this helps to prep your meals for Monday.

Grocery list was:

Chicken breast

Ground Turkey

Lean Ham

Peppers

Onions

Eggs

Tomatoes (for red sauce) NO ADDED SUGAR

This meals will last 4 more days. I cooked and prep the foods to feed the family as well.

Meal prep is coming live on Facebook on this group Sunday.

Stay tuned. :)

Here is the group if you want to join us!

https://www.facebook.com/groups/1654512644840715/?fref=nf

Giving the Whole 30 a try.....

Just finished my live stream for my official invitation for the WHole 30 group and I look back to my journey and I am amazed how much I learned, grew as a Coach and how many bad habits I control now and some of them demolished.

It was not easy.

3 years ago before I became a Coach I didn't have no idea even what a "carb" was.... My life change after I had Logan my second baby, I was miserable, couldn't even walk without losing my breath, was horrible... 

I remember picking up Insanity from AMAZON!! YES AMAZON LOL and after 6 months I was able to open it... the rest is history how I found my coach and we now change lives together!

For the longest I had this emotional relationship with food but I didn't know about it. Now I do and this is when I say "control" became a tool for me.

So many times I have ups and downs like anybody else, cravings take over and some inflammation continue this domino effect that can be frustrating.... I have to be careful, always, mindful eating is very important to me.

I found a balance with food and treats, I do follow the 85%-15% rule and fluctuates by 5%... is never perfect, depends how the weeks go and I am proud of this and that I was able to know myself more and more and be able to control (again) binging. But now I am ready to give a try to the Whole 30.

What will happen for 30 days?

The whole program does focus on promote healthy psychological response, promote healthy hormonal response, support a healthy gut and support immune function and minimize inflammation, so all the foods that promote and help our metabolism to create these change they will be present....

I am cutting all sugars. Sugar addiction can be overwhelming and as a society we are victim of it. The collateral damage of sugar (can be found in stevia, honey, pasta etc) are horrible, many start with diabetes, obesity and some of them end up worst than that.

When I said SUGAR I meant NO ALCOHOL for 30 days OUCH OUCH OUCH, we are social butterflies, Paul and I but I guess that will be OK.... :) I will survive LOL Alcohol can promote leaky gut.

Whole grains and legumbres are also off the menu.

Milk and cheese LOL in the land of the cheese!!!! 

JUST 30 DAYS! 

In the next 30 days I will have:

Lean proteins

Fresh fruits and veggies

All natural good fats

Sweet potatoes

Seafood

AND SHAKEOLOGY: I know i know is not Whole 30 approved but is not negotiable to me stay away from SHakeology. Period.

For my WORKOUTS:

I will stay with 3 days a week of swimming, 2 Days a week of Tennis and 6 days a week of Max 30.

Who is in this fight with me??

Yes is a fight a fight of becoming a healthier YOU!!!

Sign up at marianaheaveyfitness@gmail.com

Healthy tips to a healthy travel....

These tips helped me all the way 9 weeks to stay focused and enjoy without regrets!

1. Oatmeal:  Oatmeal is super easy to pre pack and put in your suitcase. I portioned out 1/2 cup oatmeal into 3 baggies (because we were gone for 3 days) with 1/2 cup raisins, 1 tbsp. flaxseed and wheat germ. Every hotel has hot water or a continental breakfast that you can get hot water from. I just poured in the hot water over my oatmeal and covered with a napkin for a few minutes and voila, breakfast is served! The best part is that it is totally clean! Since oatmeal is only the complex carb portion of your breakfast I went to the continental breakfast at the hotel and got 3 egg whites to go with my oatmeal! If you don't have a restaurant at your hotel then pack a baggie of nuts and eat that with your oatmeal or throw in a scoop of protein powder with your oatmeal.

2. Nuts: Before I left for my trip I spent some time measuring out a small handful of nuts into bags such as unsalted almonds, cashews and peanuts. I also packed a few apples and oranges because they travel well! Then, while driving when I was starving I reached in my bag and grabbed a bag of nuts and my apple and I was satisfied!

3. Refillable water bottle: I filled up my water bottle before I left the house and then every time we stopped I went in to the rest stop and filled it up again. Especially when you are driving you tend to get bored and mindlessly snack on junk. But when you continually drink your water your body stays full and you only get hungry when you are actually hungry! Oh and the refillable water bottle is good for the environment.

4. Granola: I made homemade granola homemade granola before I left the house because the commercial stuff has all kinds of processed junk in it and then put it in a baggie. When I got to the hotel I hit up the continental breakfast and grabbed a few non-fat plain yogurt and stored them in my hotel room. When I need a snack I threw a handful of granola in my yogurt for a healthy alternative!

5. Exercising: If you are the type of person who travels frequently but still need to get some exercise then I recommend taking your laptop with you. At home, before we had a TV in our garage I would take the laptop down every day and play Insanity right from my computer. When you are committed to a program you must make do with what you have! No EXCUSES! With the technology these days there is no reason why you can't work out!  Hint hint: Beachbody on Demand.  You can stream workouts from your phone!

6. Alcohol: A huge part of eating out especially with clients is drinking! It's so hard not to enjoy wine, beer and mixed drinks with your co-workers and customers. I'm not saying that you should never drink but you should decide if that dinner is going to be your cheat meal for the week. Alcohol has a lot of excess sugar and empty calories. So for starters limit your alcohol and for every drink that you have you are required to drink 1 full glass of water! DEAL?!

7. Don't be afraid to speak up: When eating out restaurants always cook with high fat ingredients because it gives the food additional flavor. But that always equals more calories! So don't be afraid to ask for you veggies steamed without butter or your chicken sautéed or grilled naked! Always ask for your salad dressing on the side and stay away from anything that is fried or cream based! Don't be afraid to ask for your food to be prepared the way you want it! I had a Waiter once tell me that he wouldn't prepare my food without the butter because that is the way the chef recommended it and my fish wouldn't taste good without it. But I was adamant and he did prepare it the way I wanted and it was delicious.

8. Last but not least! If you are going to an event like a wedding or fundraiser. My top tips are to pre eat! If you know that there are not going to be healthy options at the event then make sure you have a well-balanced breakfast and eat your healthy snacks every 2 1/2 to 3 hours. Then when you get to the event munch on fruit and veggies and keep a glass of sparkling water in hand. Mingle and make the event a social hour that doesn't revolve around food! If you keep yourself busy talking then no one will even notice that you didn't pig out on the cookie table! In your mind you have to decide what is more important, the cookie table or that amazing body you have been working so hard to get! In my mind, it was totally the amazing body that I wanted and that trumped any cookie or cake that you could put in front of me!

HAPPY & HEALTHY TRAVEL!!!

Coach Mariana!

When we are bored we eat more..... Tips to erase a bad habit....

Our biggest problem start with this statement.....

Add caption

We eat 98% of the times because we are bored, at least that is what happens to me.

Usually on the weekends when we relax or feel a but more "bored" because we are not in the Monday to Friday rush.....

Like any habit this can be changed....

At the beginning is super hard but the way to do it is incorporating new good habits.

Some of the new routines I added to kill this are:

-Drank more water.

-Started a workout routine with a calendar.

- Add healthier snacks every 3 hours.

- Add protein to my diet.

-Ate before any party or even when I went to restaurants. Once in a restaurant order a big salad.

- Ate slowly.

- Drank less alcohol while at parties.

-Be mindful with food.

The last one is one of the most important ones.

Be present in every bite, know what you are eating, take pictures of your plate so then you know what happen or why the scale went up.

Hope this helped. 

If you want to be part of any of my Clean Eatings please let me know at marianaheaveyfitness@gmail.com

Mariana.

Mexican salad.....

Please feel free to use any pasta. I stay away from white pasta. My 3 top options are quinoa, couscous or black rice.

Ingredients for the pasta:

Red pepper
Green pepper
Yellow pepper
Onion
1 cup of black olives
! head of lettuce
2 tomatoes
1 cucumber
1 cup of corn
1 avocado


Chop them all in small pieces and put them in a bowl. Add some olive oil.

Dressing:

In a blender add 1 cup of lemon juice
1 cup of beef broth
1 cup of cilantro
2 garlic pieces
1 cup of parsley
1/2 of rosemary
1/2 avocado
Add some olive oil.
salt
pepper

Blend and let it sit. Should be a bit liquid.

Cook the pasta that you like and let it cold.
Once the pasta is cold, mix the dressing pasta and chopped veggies.
Cool down in the fridge.
Enjoy!

Oven roasted butternut squash....

I know is hot.... but this is an amazing meal that will keep you full, will nuture you and you can make 2 or 3 squash as meal prep for the week. SO easy will blow your mind!


What do you need?

Buttercup squash, a big one.
1 yellow pepper
1 green pepper
1/2 white onion
1 chicken breast.
1/2 parmesan
2 tbsp of olive oil

Grill chicken breasts with lemon and salt. If you can use the bbq, better so they are dry.

Cut the buttercup squash in half, be careful not to cut yourself, can be tricky, take seeds out and spread the squash with salt, pepper, oregano, rosemary, parsley and olive oil. Please the 2 halves up and cook them for 1 hour and 10 minutes in 300 degree. This is relative, you know your oven, so when you can pinch the squash with a knife and is soft, turn of oven and let it sit there.

In a pan add 1 tbsp of olive oil the chopped veggies and saltee them until they are soft, then add chopped chicken breast. mix them for 5 minutes. Let it sit.

Leave the oven ON.
When the squash is not hot anymore, just warm, with a scoop take all the inside part and place it in a bowl with the veggies, chicken and parmesan cheese, mix well.

Add the mix to the shelves of the squash, like the picture shows and put them back in the oven for 15 minutes.

Enjoy!!!
If you want to know about my Food Webinars juts email me to marianaheaveyfitness@gmail.com with subject line, "Team 1 Life webinars"
If you have any questions about this recipe or other ones please do not hesitate to contact me.

Be strong!

Mariana

Who is around you?

Did you ever found yourself that you are not able to control your temptations?
How is possible that every Monday we try to be on this "Diet" and on Wednesday we are with a glass of white wine by the pool and munching on chips?

What is wrong with this picture?

Let's go further.

Would you agree with me that our circle of friends is what define us?
That it takes lots of will to say no every day to temptations even though we know is bad for us?

Tough questions I know. But here is where we struggle.

I know we are adults and we make our own decisions but believe me I know how difficult it is.

We surrender ourselves with people that are like us. Period.
They become our friends, some of the real friends LOL
We love them and we care about them. Dearly.

When we start caring about our weight or how healthy we are and commit to a program or eat healthy we look for support because without it we can't make i happen.
Sometimes that support is not there,  not even in the same friends we found fun & company. So here is the dilemma, what we do?, how they will understand I want to be healthy change habits and still be great friends? Will I insult them? Will they ever understand me? Will they ever support me or follow me and get healthier together? Will those poll parties be fun without wine!? WOW
So many doubts! Right?

Understandable.
CHANGE IS HARD.

Once committing to yourself and your goals please know this:

- Fun times still will happen, but you will be on your own.
- Fun times taste different now. Your brain will adjust to your new habits.
- At the beginning you will have lots of "negative Lucy" but they will get use to and because of your persistence and focus they won't offer you "that" anymore.
- Those who want to be healthier, they will ask you what are you doing.
-Haters are there and they will always be.
-You are priority, so a day or 2 of fun and "instant gratification" are not worth you falling from the wagon, you are strong and you are amazing!
- Some friends will feel challenged with your decision, and you know what? is there problem, not yours!
- In a month you will be so happy you started this amazing journey, keep going.

So the struggle is real BUT your health is so worth it!
If you decide, commit YOU WILL succeed!

Just let me know if you need any support! Hit me an email at marianaheaveyfitness@gmail.com

Skip the nightcap....

Let me say something before you close this blog that I love wine, I DO! But treating it as food, will make us understand and know WHEN to have it and HOW MUCH of it so the regrets and headaches are lower  or NONE the next day.

I don't know about you but when I have wine I can't have 1 cup like Doctor's say, I, for sure will have at least 3, yes 3. I love good wine. Red please!

Avoid wine at night, I know is difficult but do so so your sleeping time is cleanse and clean. I found myself waking up at 2 AM if I had some wine before bed time and going to sleep around 3:30AM. I blame this to the sugar content of the wine. Some of those nights I ate JUNK non stop for at least 10 minutes. SAD.

Then the next day comes and I get up with regret.

Not good.

So how to avoid this? with MODERATION.

Organizing your social life or your wine time is imperative if you want to feel great every single day.
I know that changing habits can be difficult but again is a necessary action to take to be able to have a long term happiness.

An easy and beautiful solution to this is a big glass of water 15 minutes before  bed time and a cup of calming tea :)

So many sorrows we can avoid with JUST organizing and controlling our choices. WHY NOT?

You will feel better. Be a better person, A better parent. A better spouse. With just using moderation in your life.

No more binging.

YOU ARE WORTH IT!

Mariana.

When you want THAT the most...

Stress hits without anesthesia.... No matter how many times I think I was ready, I am not, it hits by surprise. My mind always always always grabbed an "instant gratification" outside help.... Wine is my fav resource, I love wine.... Good wine😃 BUT I trained my brain to adjust to moderation & balance.
It wasn't easy, took me so many stumbles, sacrifices, then I fell of wagon, then I came back then again, then tears then then then.....
Sometimes I find myself talking like a recover wine-coholic, like.... "this time..." and you know what? If I am is OK.... I do want to get better be better, be healthier.

I always feel happier when wine is not around me, only in the social events is when I do struggle but once I pass those I feel stronger and you know what? WITHOUT REGRETS!
Oh my, live without regrets is FREEDOM. Did you ever tasted?

Taste amazing.

Discipline is a BITCH but she is your friend!

 I learned that "instant gratification" is a slow killer & that saying "no, thank you" makes me stronger.
We do not born with this gift of discipline, is created day in day out by making choices with our goals in mind.... 
If I can do it believe me, you can too... Is a decision you do within yourself where your priorities just changed towards greatness.
Now, sometimes we do not see any hope in the horizon and that is when I JUMP IN to help. Reach out to those who made it though hell, only those know how you feel now.
I am here for you, my team is here for you. We are TEAM 1 LIFE.

Just email me, PM me, however you feel comfortable but grab control over your life!

Mariana.

How to over come SAD......

Sharing my struggles is part of how I grew as a person....

I really hope this tips can help you to over come SAD.

SAD means, Seasonal Affective Disorder.

There is a part of the year I feel this way and is when Summer vacation start, I get overwhelmed with stress and all my motivations goes away, every Summer, every single Summer.

My FOCUS gets upside down and all my hard work, business and motivation goes away like a PUFF in the air. Can we call it "Summer blues"? LOL

Actually is SAD to see this.

This time I took control over it and I start organizing myself better and projecting my Summer since the winter, I became in control. 

So me of the tips I found helpful are:

1- Daily vitamins intake like B-12, D and antioxidant. I find them in my daily dose of super food, Shakeology. This amazing complex drink has 70 nutrients and 60 plus vitamins that nutures my body like nothing in this planet keeping me focus and balanced.

2- I also decided to lower my alcohol intake during the week. Only allowing 1 day a week to have a "cheat meal" with a nice glass of wine. I realized is not good to my brain to be numb almost 5 hours a day. Yes, numb, w crispy white wine under the sun can do that to you

3- Working out every day even though sometimes I don't want to gives me that endorphines I need to push through out the day.

4- And the most important part of it, because my day is organized I am able to enjoy my kids everyday with a positive attitude instead of a stressful one, allowing myself be present every day. When there is an organization and you look back at your day and KNOW that was productive the SAD feeling or mental state is not there anymore, creating a beautiful sensation of peace, inner peace that moves you forward to the next day stronger and more focused than the day before.

Hope this helps and if please reach out to me any time to marianaheaveyfitness@gmail.com

ANYTIME!

Be strong for you. You only have you, TODAY. Work on your daily choices to build a strong tomorrow.

Mariana.

Snacking saved my days....

For me it's amazing what things that I was afraid of, when we take control over them we master the path to success.
Snacking is and was one of the most problematics issues in my journey to be fit and healthy but I was able to learn how to prepare snacks, measure them and what time is the best time to have them.
I am now in my vacations and committed to not to derail myself from my hard work since 2 months ago, so after reading, experimenting and paying attention to my body and mind I was able to make a decision, I will be snacking 80% of my day while on vacation.
WHAT!!!!????

Yes, snacking most of the day.
So I went from chips to cashews, salted almonds to unsalted ones, lots of hard veggies like carrots and celery, green apples and lots of water.
This may sound like a torture for many but let me explain you the reason why I am doing this.

Cravings are not a sign of hunger but a way boredom shows to our door and sometimes when we are not focus we response to that just opening a bag of our favorite chips, and we munch on it until the last one.... then we want more.

So as many you know I packed my apartment pantry with thoughtful healthy snacks (look at my last blog for the list) and the reason why is to keep my cravings to level 0, so I don't think about food, AT ALL.

So far is working.

I snack all day long and then have a healthy meal, like protein and salad, lots of protein and salad.
Some of the snack are:
Cashews
Almonds
Home-made pop corn
Carrots
Green Apples with PB
Celery
P90X Bars (they are amazing!)
Shakeology

I feel in control, I feel balanced and most of all I feel free, free of food, drinks, and outside stimulation.
Please reach out to me any time for advice and guidance, I was there and I struggled and still do my much stronger now with knowledge, ready to help others to achieve their goals!
Join me!

Mariana.

BBQ Chicken Pizza for this Summer

Who doesn't love pizza?
I do. I do love pizza but I found ways to make it healthier.
Eating healthy doesn't has to be a torture or nothing closer to that. Eating healthy is pay attention to the ingredients in our food, the more real the better for us.

If you compare the big company delivery pizzas where 1 slice is 200 calories, this will make sense if your goal is to lose weight and feel great. This is an amazing recipe I like to make for the family, half of the pizza has 300 calories and can be consider a great treat on the weekends.

So here we meet, bbq sauce, corn, chicken YUM! So awesome!

You just need 2 flat breads (whole wheat) add on the top low sugar bbq sauce, shredded cooked chicken, corn and beans. Cook for 5 minutes and at minute 6 add Parmesan and bake for 4 more minutes at 350 degrees.

Squeeze Lime before serving!

MMMMMMM GOOOODDDDD!!!
ENJOY!!!

Tip for this Summer: keep is clean, clear! You can do this!

Falling off the wagon... again... and again....

I am sure all of you got an experience like this one somewhere in your weight loss journey. Everything goes as planned, you are prepping your meals, working out, following a routine, loving the feeling of being healthier and then ________ happens.

Before you know it,, you are dipping the queso like no tomorrow, pounding on margaritas, digging your teeth in a co-workers birthday cake, you name it.

From this situation everything goes down fall. And then regrets come and theya re a killer, "did I just did that?", "how I can't do this and another can?"

Oh, regrets..... they do suck!

First reason this happened is because we get bored... the excitement of the NEW fades away and we just quit.
Best thing to do inn this case is join a group, Team. Get support from a person or people that are in the same boat you are so you don't feel alone and you can reach out. When we see other's journeys we see ours doable and that is what is all about.

2nd Reason is that we never though was so hard. Hard to go shopping, prep food, be focused, be able to say, "sorry I have to workout", "no thank you" etc.
Once you decide to commit to achieve your goals, change must happen and the uncomforted zone is your new home.
Some are not ready for this feeing and they quit.
Support is the key. Look for someone that inspire you and you know went through the same youa re now so they can guide you with experience.

3rd reason, your expectations were to BIG. You look at perfection as a GOAL instead of trusting the process.
Taking one day at a time is the key to success. Put your mind on it and move forward knowing that the road will be hard but YOU ARE WORTH IT!!

Never give up.
Change takes time.
If you want results you need to do something that you had never done before.
Period.
Healthy is good.
Fit is sexy.
You can do this!


Coach M.

Oats & Peaches for Breakfast

Love this.

Mornings breakfast got easier.

Take a look at this beauty from Beachbody Recipe Corner!

Make your mornings easier, and more delicious, with this overnight oats recipe featuring Vanilla Shakeology and fresh peaches. No cooking required!

Author: Beachbody

Recipe type: Breakfast

Serves: 1 serving

Ingredients

• ½ cup dry old fashioned rolled oats
• 1 scoop Vanilla Shakeology
• ⅔ cup water
• ½ tsp. pure vanilla extract
• 1 medium peach, chopped

Instructions

1. Combine oats and Shakeology in a medium bowl; mix well.
2. Add water and extract; mix well. Soak, covered, in the refrigerator overnight.
3. In the morning, top with peach; serve immediately.
4. This delicious breakfast can also be made in a one-pint Mason jar.

What "ABS" really represent.....

When we decide to get in shape, usually we start with a visual motivation that pump us up and make us buy the best weights in the market a $150 gym membership and so many "thing" we may not need but they are great at that moment.

We are not thinking about what seeing abs means deep inside.

Some of us quit after the 2nd week, when gets harder, or we don't have the right support system, some of us just don't think they can do it, some don't have the patience and many have the best excuses.

BUT some of us, keep going, against all odds, against all temptations, or haters or people that do not believe in discipline, some of us BELIEVE. We transform the CAN'T for CANS, they plan meals, plan the week, we KNOW we are worth it.

Worth what?

They worth the feeling of seeing ABS.

The feeling of feeling fresh.

Feeling strong.

Happier.

In peace.

The freedom of not "having" to do something because is happening.

The freedom of saying "No, thank you."

The feeling of knowing this is the path happiness is achieve.

So see? all this things and many more  are what ABS bring.

I do not care your age, you can be in your 20's, 30's 50's....

What I am saying is..... Abs represent the wellness achieve because we trust the process and we never gave up. When it got harder we were stronger, when we felt alone, we reach out to support because we want it so bad. 

No more being tired of being tired.

Let's live this life to the fullest, and for that my friends, we need to be present and healthy!

Coach M.