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.

FEAR- What is stopping you? How I confront fears....

F
E
A
R

👉🏻Face your fear- do not avoid it. Face it. Make it so real that you can look at it. Stand up and be brave enough to put a name on it.

👉🏻Engage your fear- see what is all about. Explore it. Manipulate your mind in a way you understand if is a racional fear or irracional. Take control over it.

👉🏻Asset your fear- Don't let panic stop you. Ask yourself what is the most absolute worst thing can happen to you? Release the feeling of not controlling a situation as a problem and know that you can control only yourself and the your fear. What ever happens around you is not for you to solve. How we response to it will determined the course if the day.

👉🏻Reject your fear- by standing tall, with courage. Courage is the most amazing quality humans have, allows others to happen. Do not let a fear hold your greatness. Chin up and kick that feeling out of your way.

If FEAR is stopping you from developing your greatness is your own fault.
The power to demolish demons is not only of the Gods as tales say.
You have it.
Use it.
Success is on the other side of fear.
‪#‎TGIM‬

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A Healthier PB Sandwich Snack

I remember coming to the USA in my late 20's and entering in a grocery store and I was like in a kid in Disneyland.
I just couldn't believe the colors, shapes and the can't never forget the smell of the store.
Any way.... on of the products I felt in love was peanut butter. It is just an amazing amazing spread, no wonder almost all the country loves it.
I ate it with almost everything. LOL
I didn't know what I know now. We can get a healthier choice of Peanut Butter. We don't need to avoid it or take it out of our pantry.
There is a way to still enjoy a great PB&J sand! :)

Here are some tips:

• Chose a jelly made straight from fruits. My fav is Polaner's all fruit spread.
• Use whole wheat bread. My fav is Ezekiel! So so good for you!
• When buying nut butter, look for the ones that are natural made, just nut and salt, I know is not easy to find but Amazon has great options! But my all fav is in Trader's Joe, is made with Spanish peanuts and flax seed. So if you are int he store, send some to Italy :)

My last advice is use it as fuel. The sodium, protein and carbs can be use before a cardio workout.

or you can have two 300 calories snacks for the day if you split it in half.

OK, this is it for today!

Hope you guys have an amazing day!
Thank you for reading my post.

And remember is all MODERATION!

Coach M.