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