Fresh Start

Fresh Start

Have you ever reacted poorly when someone gave you an attitude or was especially rude for what seemed like no reason?

Have you ever brushed someone off because they just weren't your type?

Have you ever been mean to someone who didn't deserve it?

The list could go on and on, well at least for me it could. 

Today I was thinking about my past-based on the sermon in church today, I was thinking back.

I regret so many ways things I did when I was younger.

Just because I wasn't necessarily "popular" throughout high school and I kind of secluded myself in college, well until John-doesn't give me any excuse to have had the attitude I did for all those years.

Throughout my journey and especially my time in West Virginia, I have worked on my personal, spiritual and physical development. This has taught me more than I would have ever imagined. 

I always wondered why I wasn't one to have many friends and I made so many excuses for the reason,  told myself it did not matter.

The truth is-it DID matter, because the reason was ME! My ATTITUDE! 

Now, I don't want you to think this is a "pity" call, because that is not the reason I am writing this. I am writing this to help paint the picture of a fresh start, a new beginning, a reason to be a new person.

My reason is Jesus Christ. He has a dream for not only my life, but everyone's life. I have changed my attitude and my reactions to others, I have limited my judgement-(Yes I said limited, because I am not perfect and I refuse to admit that I can go through my life without ever having one poor reaction or bad attitude or a single judgement). The difference now is the fact that I am conscious of where I need to make a change. I do not just go through my days as if I am going through the motions-I consciously think. And yes I often say "ahh you did it again, you should have bit your tongue" but I am a work in progress. I have traded my dreams, for HIS! You don't have to be perfect, you don't even have to be close.I know I have a long way to go.

So instead of looking back in my past thinking "gosh why would I have done that or reacted like that?" Because that one change anything-what will change is how I start acting now. That is why I called this "Fresh Start" because everyday is a fresh start in correcting my attitude. Today I have committed to having a different attitude, more positive outlook, less judgmental thoughts and more thoughtful reactions.

I cannot go back and apologize to all those I have hurt or lost because of my past, but I can change it now. That is everyday decision.

One note that I cannot leave out-and would not want to, is an apology that is overdo and should be extended to more than those who I can get it to. I apologize to everyone who I ever was rude to, mean to or short with. I am so very sorry for any judgmental comment or thought I have ever had or made. I know this is not quite the apology everyone deserves, but please know this comes from the bottom of my heart and I truly mean it.

Clean Almond Butter Brownies

Do you LOVE brownies!? These are a must try! They are so easy and healthy!

Ingredients:

Olive oil cooking spray
4 oz dark chocolate (70% cocoa or more)
3 tbsp organic unsalted butter
2 large eggs
1/3 cup organic evaporated cane juice (Use Florida Crystals Organic Cane Sugar)
1 tsp pure vanilla extract
1/3 cup light spelt flour
2 tbsp unsweetened cocoa powder
3 tbsp natural almond butter

Directions:

Preheat oven to 350 degrees. Grease an 8 inch square baking dish 

In a large microwave safe bowl, combine the chocolate and butter. Cook in the microwave for 30 seconds, mix and repeat. (I did this twice)

Stir in the eggs, cane juice and vanilla until combined; then add the flour and cocoa powder, then stir until it is all mixed.

Pour into baking dish and spread with a spatula

Swirl the almond butter into the top of the batter

Bake until a toothpick come out clean (for me this was about 30 minutes)

Side notes:

I used almond butter, but you can easily use peanut butter instead.
I also doubled my recipe for more-there was not too much batter the first time so I repeated it and made more.

These were delicious and mine do not look as pretty as the one on the website I saw but I will still use my picture. 

ENJOY!!

3 Day Shakeology Cleanse

The Three Day Shakeology Cleanse

I have to tell you about my journey (experience) doing the three day shakeology cleanse. Let me first off start by saying this was not as easy as I thought it was going to be!

Day 1: I started this day on top of this cleanse. I was talking on the phone with my parents as they were heading to the airport on their way to Israel. I mentioned how this was the first day I was starting the cleanse and I thought it was going to be a piece of cake (HA!) 

Breakfast-shakeology, I knew I could not handle vanilla shakeology with just water so I did have chocolate and half vanilla to equal one scoop and added 8oz of water and about 3 or 4 ice cubes and blended it. Surprisingly I still thought no big deal, these three days will not be as bad as everyone makes cleanses sound.

Snack- I had an apple

Lunch-another shake just like the breakfast one

Dinner: I had a salad (fairly large) with a piece of white fish. My dressing was light balsamic. 

Snack: 1/2 cup of strawberries.

I also had 2 cups of green tea with no honey!! (ahh) throughout the day.

I must say, because my three days sound the exact same I will not go through each meal for each day. But I will tell you about my struggles.

Day 1 I had very little struggles. The worst part was when I got home and was just relaxing and doing some work. I was able to think about food and how I wanted to eat (key word there was WANTED-I did not necessarily need to, but what else did I have to do?!) So I drank tea-which was satisfying.

Day 2: This was the worst day. I have to say it was the worst because I was right in the middle and in my head it would have been easy to turn back and forget I started rather then push through and get some kind of results-if any. I have to say because my mom (who has been through these several times was not around, I constantly went to my boyfriend for help) He helped me see how it was necessary for me to push through and see the results. He mentioned how far I had come to just turn back then. So I pushed through!

Day 3: It was definitely an easier day because I knew I was almost done, but I was not working that day so I was not very distracted. I was running errands and you know what those included; GROCERY SHOPPING!! Who wants to go to the grocery store when you're hungry let alone on a cleanse! Well I struggled here but I found eating a 1/2 cup of pineapple chunks while shopping kept me contained. I have to say though-be more careful than I was because I accidentally spilled the juice and left a trail around the grocery store. (UGH!) I have to say, the advice that was given about sleeping more than I thought was necessary, was definitely the best advice! 

The END: I woke up Sunday morning and felt AMAZING! I was not craving anything I wanted the days before. I wanted McDonald's, and every single thing I could think of. Anything I would never think of wanting on a normal day-I craved so bad! But the day I was able to eat again-I was not hungry, had so much energy, felt amazing and did not crave one thing that I had been craving the day before. How crazy is that!!??

I have to admit though..I did cheat...ONCE and I regret it but I have to share since I am telling you about my journey. PLUS I am very weak..I try so hard to be dedicated beyond belief but I am not. I constantly have to kick myself back on track. Well I cheated with a pumpkin coffee :(

My Results!!! Day 1 to the Morning of Day 4 (well the end of the cleanse) I lost 9.5 pounds!!! how amazing is that!? I felt amazing and I would definitely do it again even though it was not extremely easy. But I did it and the next time, I will not cheat!

If you are interested in doing the cleanse please contact me! I will help you get started!!

Attention Ladies!!!!

Attention Ladies!!

In the spring of 2013 I was struggling with the fact that I did not have the body of an athlete, and that I was not an athlete. I was unsatisfied with my body, I was (at the time) a graduate assistant athletic trainer and HATED being the one to show my athletes how to do rehab exercises-because it was a struggle for me!! How can I have them do a workout if I can't show them?!

Adding to the fact that I felt like I couldn't perform the exercises I wanted my athletes to do, I felt like I was unable to share with them nutrition and fitness tips-I felt like I was preaching it at them instead of living it. But how many times do we see people in the medical field who are overweight, unhealthy, 

unsatisfied and when we ask them questions they open a book for the answer? Isn't that almost 100% of the time? Well yes! But I wanted to be different then that! 

I wanted to live what I was teaching my athletes and my family. I wanted something that made me feel like more than just a text book answer, I wanted to feel like I was truly helping my family, athletes and friends. I was stuck with a sugar coated life. As I was trying to come up with ways to work through this, my upline coach from Beachbody contacted me, asking me if I was interested in what she did.

I became a coach for a few reasons, one main one-to become healthy and fit so I could lead by example and I felt like this opened that door for me. This was how I would be a better athletic trainer. I love being an athletic trainer, helping others and I am passionate about health and fitness. Another reason why I did this-I was tired of just going through the motion and not living with a goal for each day.  

I am 3 months into being a Beachbody coach and everyday I continually find it more exciting to be a part of such an amazing organization. I find more passion out of finding new ways for my athletes to eat clean while in season, out of season and living on a college campus. Everyday I work towards being a better coach who leads by example and helps others lead a healthy lifestyle.

If you are feeling similar in your day-to-day life and are passionate about health, fitness and helping others- I would LOVE for you to join my team. I want coaches who want to make an impact and help others! If you are interested in joining my team please contact me, I would love to hear from you!!

Cooking OBSESSED!

Today I have figured out that I am totally OBSESSED with cooking and baking! I love trying new recipes for any kind of food, the problem is eating it! My fridge is PACKED with meals and I continue to make food. Which is extremely convenient, but still! 

Anyway here are two recipes that are extremely simple and very yummy! 
*perfect for busy scheduled people*

Egg White Muffins

What you'll need

Egg whites (I use the liquid)

Peppers

Shredded cheese

Chopped spinach (frozen)

Olive oil

I used as much as I wanted. 

I mixed the egg whites, pepper and spinach together

Then I sprinkled shredded cheese on top

                                Bake at 350 degrees for 30-35 minutes

Enjoy!!

Crockpot Chicken

1 Chicken or pieces of chicken (thighs)

Cinnamon

Chili powder

rinse the chicken

sprinkle with cinnamon and chili powder

place in the crockpot

depending on time: if you are cooking it on high leave in for 3-4 hours if it is on low leave in for 7-8 hours

Enjoy!!

Clean Pumpkin Spice Latte

Do you LOVE pumpkin spice lattes?

So do I, but I hate the calories and the syrup

So here is a clean recipe

1cup of unsweetened Almond milk

1 Tbsp pumpkin puree

1/4 tsp pumpkin pie spice

2 tsp pure vanilla extract

1 cup of brewed black coffee or a shot of espresso

1 dash of nutmeg

1. Heat milk, pumpkin puree, pumpkin spice and vanilla extract in a saucepan over medium heat for 5 minutes or until small bubbles form around the outside edge-do NOT bring to a boil

2. Remove from heat, mix with a wisk vigorously until frothy

3. Pour coffee or espresso into a serving mug

4. Combine with coffee mixture

5. Top with nutmeg

Enjoy the taste of Fall!!

Meal Prepping

Meal prepping is so important not only for busy people (which most of us are) but also for those of us who will grab the easiest thing we find and eat it. I know when my schedule gets hectic and I hardly have time to think about my next move, I just grab anything to eat-or I USE to. Now with prepping meals ahead of time all I have to do is grab what I want from the selections and warm it up! How easy is that?

So what will I be having this week?...Take a look.

Chicken Enchiladas

1 medium white onion

1 red pepper

1 orange pepper

2 jalepano peppers

Cilantro

Lime

Chicken

Whole wheat wraps

Plan Greek yogurt

Shredded cheese (part skim)

Avocado

1. Chop peppers and the onion

2. Put olive oil in a pan and sautee the onions until translucent and add minced garlic

3. Add chopped peppers

4. Cube chicken breasts and add to the pan

5. Chop cilantro and jalepanos and add to the pan

6. Cook on medium heat until the chicken is done

Seasoning:

Lime

3/4 tsp cumin

2 1/2 tsp chili powder

1/4 tsp paprika

1/4 tsp pepper

1/8 tsp garlic

1/8 tsp onion powder

1/8 tsp red pepper flakes

1/8 tsp oregano

Tilapia

1/4 C virgin olive oil

3 cloves of garlic pressed/minced

1 tsp paprika

1 tsp ginger

1 tsp ground black pepper

1 tsp dried mustard

1 tsp oregano

1 tsp chili powder

1 pinch of cayenne pepper

4 Tilapia fillets

1. Preheat oven to 400 degrees (or grill-which is how I cooked mine)

2. In a medium bowl combine the oil, garlic, and seasoning

3. Dip each fillet into the seasoning (or let marinade) and place on the baking sheet (or grill)

4. Pour the rest of the remaining seasoning over the fillets on the baking sheet 

5. Bake for 10 minutes

Lemon Chicken

4 boneless chicken breasts

2 tbsp fresh squeezed lemon juice

1 tbsp dried oregano

1 tbsp crushed garlic

salt and pepper

1. Combine the marinade: lemon juice, oregano, and garlic and let the chicken marinade in the refrigerator for 2 hours 

2. Grill the chicken on medium-high

3. Cook chicken until browned on both sides

Power Pancakes

2 1/2 C dried rolled oats

6 egg whites

1 C unsweetened almond milk

1 tbsp flaxseed

1 tbsp safflower oil

1 tsp baking powder

1 tsp vanilla

1 tsp cinnamon

1/2 C of pumpkin puree (for the season!)

1. Mix all the ingredients

2. Make pancakes in a skillet over medium heat

I have a few more coming tomorrow, but may not be posted!

"If you do not prepare, then you prepare to fail"

Prepare your meals on your less hectic day so the rest of your week is healthy, less chaotic and more satisfying

  For all you kitten lovers, here is the newest and one of the most precious animal in my life. He has helped me so much in the transition to West Virginia. The only problem is, he is SO hyper! He is consistently attacking my feet and legs, he plays with my hair. Get this-he eats EVERYTHING! Yes he ate salsa last night, fish, drinks unsweetened ice tea with lemon juice in it and the list goes on. His claws are making pulls in my blankets and he loves to climb-especially on the table because he has to be where I am. My only problem is I hate yelling at him and squirting him with water or making loud noises don't scare him. Because he is my only companion and joy here it makes me sad to watch him shrink away from me.

His name is Percy. I wanted to call him this because I believe God has a plan for me to be here in Montgomery, WV and if I persevere then I will grow spiritually emotionally and physically. I named him Percy so I will remember to persevere 

  I wanted to begin my first post with my transformation story. I am currently still going through my transformation, but I have come a far way. I was never "out of shape" but I always looked at other people thinking, "if only I looked like that..." But that is NOT the way you should view it! I realized that I can only be the best me and be a more beautiful me. I was introduced to p90x and insanity by my boyfriend and I went through the workouts thinking if I did the workout and killed it I could eat whatever I wanted afterwards, thinking I would be okay. That was not the case. I was feeling sluggish and having lots and lots of cravings and having hardly any energy. I worked out but never felt like I was accomplishing anything. My body felt weak and troubled. 
  The spring of 2013 I started following posts about Beachbody workouts and clean eating. I realized that I had gone through my workouts thinking totally backwards. When I began changing my diet to clean eating and working out hard and incorporating water into my day-I started to feel so much better. I started seeing more definition in my body and I was starting to get toned. I was really encouraged by the change, but then I hit a plateau. I decided to take the leap and order Shakeology. Within two days of drinking shakeology, I had zero cravings! After a week of drinking a shake a day I was feeling lighter and more energized. I was able to get through my workout with more energy and pushing myself instead of barely making it through. It has been just a little over a month since I have started T25 and drinking shakeology and I have lost inches in my waist, chest, and thighs. I have gained muscle and I am able to do rehabilitation exercises with my athletes without struggling. I feel so wonderful!