Clean Eating During Traveling

Traveling This Holiday Season?

If you are traveling this holiday season here are a few tips for you!

Pack your cooler and healthy snacks for the road. It is surprisingly easy to take your snacks with you. I recently ordered a thermal tote from the company Thirty-One, that easily holds my Shakeology, apples, almonds, protein bars, home-made trail mix, veggies and fruit. You can portion out oatmeal servings so when you stop you can easily make your own oatmeal. This way you know exactly what you are getting and it does not have added sugar that is hidden when you order oatmeal from Starbucks or McDonalds. 

Trust me it is definitely worth added your snack preparation into your packing.

Here are the ingredients I used.

And I placed it in a little baggy so I can easily take it on the road.

Enjoy!

Staying on Track During Thanksgiving

Staying on Track During Thanksgiving

Today I feel like we finally have entered the holiday season. Thanksgiving is in TWO DAYS!! I have even started taking out my Christmas decorations, because when I return it will be Decemeber!! :) I have the Christmas candles placed out in exchange for the pumpkin candles and it smells like Christmas in here!! 

So with all the holiday celebrations so do the muffin tops and tight jeans! During the holiday season there is loads of cocktails, wine, dips, pumpkin pie, chocolate chips, holiday hot chocolates and more delicious treats! YUMMM!!

I allow myself to enjoy some holiday treats, BUT I continue to make good choices most of the time. I do LOVE sweets and enjoy them more than I thought, but I still stay focused and try to remind myself how I feel after I eat too many sweets!

What can you do to have a healthy holiday that will not leave you with those extra pounds and tight fighting outfits. I will give you some of my favorite tips.

1. Workout: I continue to get my workout in even when I am getting packed up to visit family and traveling. While my responsibilities, social calendar and work continue to pack my days-it is important for me to fit my workout in. Even with the busier days and extra hustle and bustle, I schedule my workouts like I schedule any other appointments that I would not skip. It is on my calendar for 7:30am every day! 

If you like to complete your workouts in the afternoon, decide what is most important to you in order to stay on track. If you say "I really need to do my workout." That is your answer and ask the friend to meet you later or if it is with a group meet them a few minutes late. Taking too many unschedule rest days during the week will throw off your routine and mess up your progress. Do not take unscheduled rest days unless it is on your calendar over your workouts!!

2. Thanksgiving Day: Even thought it is a holiday don't use that as an excuse to skip your workout. ESPECIALLY if you have been saving up for the special Thanksgiving FEAST, get in a good sweat session before! I still get up normal time, or later depending on when the festivities will begin and I do my workout. I know I am about to eat more than I am used to and I want to get my metabolism fired up and my feel good endorphins pumping so I can have an amazing day with family. If time is an issue T25 is literally 25 minutes! How easy is that to fit in? This year I am doing Hip Hop Abs and the workout is 30 minutes-I can still fit that in!! I eat a normal breakfast and I will be having Shakeology. I also have my usual snack about 3 hours after my breakfast. It is important not to starve yourself to save calories for dinner. Follow proper portion sizes throughout the day-even at Thanksgiving dinner. 

I continue to follow the palm size portion for lean protein (turkey), I have 1 cupped palm of potatoes (starchy carbohydrates) and I choose either potatoes or corn since both are starches. Then, load up on the vegetables (with no sauce or butter). It is okay to have a roll at dinner! I do!! But then stop there! I do not eat casserole, scalloped potatoes, stuffing, corn, rolls and cookie, pumpkin pie and apple pie. I pick and choose which ones I want to spend my calories on! Choose between the foods you absolutely know you want versus the foods you just want to try! Make sense? Drink LOTS of water! Still aim to drink 1/2 your body weight in ounces so you do not confuse thirst with hunger and your metabolism is still cranking!

3. If you are hosting or going to a Thanksgiving dinner bring a healthy dish. You can be sneaky about this-I am sometimes. I like to bring something I can eat a lot of! Usually it has protein in it so you have a back up plan (which happens often when you eat away from home). Quietly get you plate, fill it with what you brought, grab some veggies and fruit and be satisfied with that! I always have my shakeology in my car or bag for afterwards. Remember-it is all about will power and balance. Just because there is nothing healthy, does not mean you have to eat it. Pick and choose what maters to you. 

Enjoy your holidays!

Make sure you take some time to relax, cuddle up with family, laugh lots and play games!

I know my family and I love to play games with each other and watch some football. It is my favorite to do this with my family and catch up on some relaxing time!

Enjoy your healthy holidays!!

Lastly just in case you did mess it up a bit during the holidays you still have time to get back on track before Christmas!!

I am doing a 20 day clean eating and shakeology accountability group to keep you on track! I will teach you tips just like the ones above to help you stay focused and balanced.

There is something about having support that makes all the difference in sticking to your goals!!

What Are YOU Bringing to Thanksgiving Dinner?

 Are You Bringing to Thanksgiving Dinner?

Is It Clean and Healthy?

Here are a few SWEET treats that are changed to clean recipes for you and your family's enjoyment and completely GUILT FREE!!!

Clean Pumpkin Cheesecake

Ingredients you will need:

3/4 cups low fat cottage cheese

2/3 cups nonfat, plain Greek Yogurt

1 TBS white whole wheat flour

2 TBS honey

2 dates, with pits removed 

1/4 tsp salt

2 TBS lemon juice

4 egg whites

1/2 cup pumpkin puree (not pumpkin filling)

1/2 tsp pumpkin pie spice (no sugar added)

For the Crust:

1 1/2 cups Graham Cracker Crumbs (sugar free low-fat)

1/3 cups butter (unsalted)

1/3 cups organic coconut sugar

Directions:

Place everything (besides the crust ingredients) in your blender and blend until smooth.

Pour into a greased spring pan

Bake 350 degrees 25-30 minutes (look for the top to turn golden)

For the crust: mix it all and place it on the bottom of the pan

Pumpkin Fruit Dip (special thanks to Amie DeSanzo for this delicious recipe)

1 can pumpkin puree

1 cup plain nonfat Greek yogurt

1/2 cup honey

1 tsp pumpkin spice

1/2 tsp cinnamon

I blended it just because it was out, but it was actually easier to just mix the ingredients in a big bowl!

Travels easy in a mason jar and tastes delicious too!!

Enjoy your Thanksgiving dessert guilt free!!

Being a Young Professional in an Old Profession

How to Be a Young Professional in an Old Profession

I have been wanting to write this for so long-because I have struggled this year being a full-time employee in the athletic setting, where coaches have been established for several years. 

I have always loved being an athletic trainer! I love being around athletes, the sports, the injuries and everything else that goes along with being an athlete in the collegiate setting.

I love this picture! As an athletic trainer who hasn't been here?!?! HAHA I know I

purposely stood next to the star athlete during games to get camera time,

although I have to say, I don't really sport the fanny pack anymore! My bag is 

a small child size for the most part!

First things first:

  The reasons why I struggled coming in as a full time, first year athletic trainer; I was questioned and people seemed to think I would NOT stand my ground.

  The hours, is another story-as a student you are always told the hours will be bad, even worse then as a student; but last year I was spoiled. I had one team each season and worked just about 20 hours. This year I started out working about 80-90 hours and I was DRAINED! 

I was really struggling. I was completely miserable and the job I was so passionate about, I could barely piece myself together to show up. I was depressed because of the hours, leaving the teams I had last year and being away from home. Getting to know new athletes, new coaches, new co-workers and new ways was just MISERABLE!!

I knew I had to do something. I loved the profession I chose and I couldn't loose my passion over not figuring out the ways of the "old profession"

I did so much research! I talked to old professors, alumni and previous coworkers.

Here is what I came up with:

• Remember why you joined this CRAZY profession. We all have reasons why we choose what you are doing. Keep that WHY answer posted EVERYWHERE.-*I have to thank a few of my athletes and one of my students from last year*- They literally text me every week telling me why they appreciated me being their athletic trainer last year and why I would be missed. This helped me keep my focus. THIS helped me focus on my why!
• Keep those hurt/injured/needy athletes in mind. Know how you can help them and how you can make their experience there so much better. As an athletic trainer, you really see these athletes several hours. Whether you do or don't travel you still spend hours upon hours with these athletes. You honestly have the ability to impact these athletes in ways you could not even imagine!
• Stick your ground!!! This is SUPER important. I know it is extremely hard and I know you want coaches, athletes and the athletic director to like you-but STAY STRONG! This is hard-I have been there and I still have to fight to stick my ground. I am telling you it is worth it! Most coaches will respect this and if you back it up with positive attitude and hard work they will always be on your side. This was extremely hard for me at first. I wanted the coaches to like me and I wanted the athletes to like me so I tried to sway my answers for who I am talking to. ERROR!! ERROR!! This is the worst thing you can do. This causes confusion and a lack of trust!! I CANNOT express to you the importance of keeping your answer the SAME!!! Certainly change your explanations, and wording-but never change your answer. 
• Be careful about all you offer to take on. We are athletic trainers-we are here to care for the athletes and make sure their health is at the optimum level. If we are completely worn down because we are taxing ourselves then no we are not able to perform and keep our athletes healthy. **I have been through this, we were asked to add several jobs to our list under athletic trainer and I was not performing any of them well. I had to cut back or I would let everything slip through. 
• Know your information!! You must know your information-where are you getting your facts from and are you staying up on your research? Remember what your professors drilled into your head through undergraduate and graduate studies! If you have facts to support your answer people will listen to you and know you are to be trusted.
• Joke with your athletes. If you are serious all the time they will have a tougher timer connecting with you. 
• Know your athletes, you have to connect with them on all different levels-this is VERY important. How do you expect them to be open with you if you can't take the time to connect with them, on their level!! This is very important!
  

As a new graduate heading into this profession, do me a favor:

  Make a list of WHY you want to be an athletic trainer

and What you wouldn't give up for the profession and then never waiver on these. Stay bold, strong and firm! This will make you stronger as an athletic trainer and individual. 

Also:**Enjoy your athletes (mostly), coaches and coworkers. They teach you, in every way, everyday. 

My Why:

 *I love sports

 *I always have the best athletes who are just amazing and teach me so much! 

 *It is a profession that just keeps growing and changing

 *Being able to see new places-I love to travel!!

 *All those appreciations, thank you's and the laughters you share with the athletes

 * The reward is phenomenal 

 *Watching them return from injuries is so much fun

Remember that you are building your network. As athletic trainers we forma an alliance. Please do not ever think just because your graduated you cannot go back to your professors for advice (I use mine all the time-Thank you!!)Use coaches you have had excellent relationships with to help with other difficult coaches.

Never forget the athletes you have worked with, they won't forget you if you work with a passion.

Please feel free to contact me for any advice or help you may need. 

brittanyplummer271@gmail.com

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Brittany E. Plummer MS, ATC, ROT

I am currently in West Virginia as an athletic trainer at West Virginia University Institute ofTechnology

Night Time Snacker

Night Time Snacking

I find myself dealing with food choices throughout the day very well. I have to admit that this week I made a meal plan and it is PHENOMENAL!!! It sounds silly but I look on my fridge and that is what I am eating! 

Here is an example of my meal plan for this week-all meals were prepared ahead of time

(sorry it is a little blurry-contact me and I can send it to you!)

Okay so..here is my problem-night time snacking. I always get home from work and that is when I realize I am hungry or just want to eat. 

I really have to concentrate hard at this point in my day. Here are some of the ways I stay on track but get in my snacking.

**Plain Greek Yogurt 

    with either organic, 100% cocoa chocolate chips (about tablespoon)

 or with organic honey (about a tablespoon)

**Air popped popcorn

     no butter and no salt

**Hot Tea

(right now I am on an organic loose leaf spiced pumpkin kick)

what you have to be careful is sweeteners here. If you must add some (which I usually have to) add a little organic honey so you do not get any added chemicals 

**Carrots

less exciting but still filling

**Kale Chips

surprisingly pretty yummy!

I know staying on track can be hard-especially at night after a long day at work, with the kids, or personal business.

Try these tips and if you would like added support please contact me!

Vitamins and Protein in Comparison to Shakeology

GNC products are great, BUT like I used to believe, they were the products I NEEDED to have in order to be healthy and fit. The problem with this was-there was not just ONE product I needed, there were SEVERAL! 

Who wants several different products to take just to be healthy and fit? I do NOT! I know how easily I forget to take one thing let alone, 5-10-15 different items.
Here is how Shakeology  is different than not only GNC's Lean Shake, but also purely Protein shakes. 

Shakeology is Not a protein shake! 

Shakeology is: a meal replacement, a whole food vitamin supplement and a nutrient dense and all natural Super food shake. Shakeology does contain protein, but it is not solely a protein shake and it is not labeled as that. 

When looking at the ingredient list. The quality found in "other ingredient" section. If there are quality ingredients, then the price is worth it. Don't you want to know what you are actually paying for, and if it is worth it?

The first thing is protein shakes, especially Lean Shake has a load of chemicals that are no where close to being whole food and clean. 

Let's take a look at the products in the protein shake; there is carrageenan, partially hydrogenated soy bean oil, artificial flavors and splenda 

The reason why this product is so much less then Shakeology is because there is very little ingredients that is healthy. 

When you are spending money to invest in your health, you want to avoid chemicals in the products. Typically when we have cheat days or eat a certain "treat" occasionally we will intake some of these chemicals-but that is NOT on a daily account.

What about Vitamins?

Shakeology is a nutrient and vitamin dense shake. Shakeology is the equivalent of three servings of salad. This allows you to get your entire days worth of vitamins in one scoop (shake). A multi-vitamin is synthetic; which means your body is not recognizing this as real food. This causes vitamins to either go right through you-which causes you to waste your money, or they get absorbed and they accumulate in your body (which is stressful and harmful for your organs). Vitamins are better when they come from food groups. Vitamins do not provide you with a meal. Shakeology can be a meal or a snack. Vitamins are typically pretty expensive ($13/month). Which is not terrible-but again may not be actually getting used by your body!

People who sell vitamins and protein shakes are not there to promote what is best for YOU! They are there to promote what is best for them to sell. They do not care if their product creates a healthier lifestyle and weight loss in their customers-as long as they are selling their product. They are not invested in your weight loss efforts, struggle, journey or success. The salespeople are not educated in health and fitness, they are there to sell. They do not know what other products are, but they know what they have to push. Lots of the products they have contain chemicals that are not natural and can create more harm to your body. 

I am not forcing you to choose Shakeology, but I promote it because I believe in it and I have chosen to. I know what it has done for my health and fitness and I have seen how it helps my clients' health. I am an athletic trainer who deals with health, nutrition and fitness on a day-to-day routine. I have educated myself and continue to. Yes, I would love to be able to have exotic fruits and vegetables for every single meal and snack of every day-but obviously that is not possible. I am a busy, young athletic trainer and I love to be able to get healthy meals prepped for my week. So, for $4 a scoop, mixed with some extra basic ingredients-of everything I need, without spending lots of hours and money, without added carcinogens, chemicals and artificial ingredients, then SIGN ME UP!

No matter what, I will continue to enjoy Shakeology. I love what it has done for me and my health. I have been able to lead a healthier lifestyle, even with my hectic schedule. Whether or not someone else buys it or not, I will continue to drink it. 

Shakeology is a meal replacement, a whole food vitamin supplement and a nutrient dense and all natural super food shake. When this is placed into your body on a daily basis-you feel better, have more energy, recover better and have less cravings. It is nutrients made easy. "The Healthiest Meal of the Day" and it is in the convenience of a scoop from a bag.

I would love to hear your thoughts on this and continue this discussion.

Contact me at:

brittanyplummer271@gmail.com

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Focus T25 Results!

Focus T25 Results!!

I am very proud to be posting this! I have never fully committed to a workout start to finish. Here and there I did P90X and Insanity, but never fully committed. This was my first workout program I dedicated myself 100% to and I am so happy I did.

Before I started Focus T25, I was struggling with hiding my stomach; especially my muffin tops that just seemed to always find a way to stick out, my legs were getting thicker and my muscle definition was NONEXISTENT!! Now looking back I am embarrassed at how "okay" I was with looking like this and thinking I looked decent. WOW am I glad I decided to fully commit to this and now I know that this will NOT be my first workout program I complete!

These are the pictures I took of myself in August 2013. Let me remind you-I thought I was doing "Okay" with my workouts. The reason I dedicated myself to Focus T25 was because I knew I could do much BETTER,  and I DID!!

As you can see I have ZERO muscle definition, muffin tops, bad posture and what you cannot see is lack of self-esteem, lack of self control, lots of cravings, very little energy, poor digestion, low immune system and little strength.

When I started these were my measurements:

Weight: 147

Chest: 35.5 In.

Waist: 29.5 In.

Arm: 11.5 In.

Thigh: 23 In.

Here is a 3 step picture of my progression through the first month of Focus T25. I started to see muscle definition, I was losing my muffin tops, I was feeling more energized, stronger, better digestion, my attitude had done a 360 degree turn and I was ready to continue this transformation in full gear!

My Measurements on September 18th:                              Measurements on October 17th

Weight: 140 lbs                                                                                  Weight: 139 lbs

Chest: 35 In.                                                                                        Chest: 34 1/4 In.

Waist: 28.5 In.                                                                                      Waist: 28 In.

Arm: 11.5 In.                                                                                          Arm: 11.5 In.

Thigh: 21.5 In.                                                                                       Thigh: 20.5 In.

I am ECSTATIC about what Focus T25 has done for me. Physically, emotionally, and mentally. Physically I am seeing improvements in my body physique. I have muscle definition, I have lost inches and have basically NO muffin tops! My energy level is at an all time high, my digestion is smoother than ever- I do not feel like I have a rock sitting in my stomach, I am more agile and I am no longer worried about how I will look showing my athletes an example of stretches or therapeutic exercises. 

My completed measurements:

Weight: 137 lbs

Chest: 32 In.

Waist: 28 In.

Arm: 11.5 In.

Thigh: 20.5 In.

These might not sound like drastic changes, but let me tell you how drastic I feel!

Throughout this challenge I have combined Focus T25, Shakeology and Clean Eating.

If you are looking to create your before and after photos and transformation story, please contact me today to get started!!!

I run challenge groups every month and would love for you to be a part of it!

Contact me at:

brittanyplummer271@gmail.com

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For more information on Shakeology click HERE

For more information on Focus T25 click HERE

Is Beachbody a Scheme??

Is Beachbody Coaching a Scheme?

Let us look at Beachbody Coaching and see if it is for real. Is it a scheme or is it worth my time and money to do this?

Yes! This is very scary, I had so many questions as I was asked if I was interested in being a Beachbody coach. What was that? How do I go about handling this? I have a brand new job, can I take on this as well? SO many questions, and my upline coach continued to say-"YES." I was already drinking shakeology and loved the workouts. I had completed Insanity, and was in the process of completing P90X. I was so unsure of how I was going to "sell" their products. As an athletic trainer I deal with athletic injuries, how to keep them healthy and playing-I listen to complaints, I don't sell. I have ZERO business experience! Could I be organized enough to own my own business and be successful? Was I even capable of this? Was this just another idea I would have and give up within weeks?

Here I will provide you with information for you to decide if coaching is for you. Because Yes! you can make a very successful business by being a Beachbody Coach and you ca earn great money. So here it is:

The Company of the Background

Carl Daikeler and Jon Congdon founded Beachbody in 1998 in Santa Monica, California. The company is the creator of the nation's most popular fitness and weight loss solutions. In 2004 the idea of coaches was introduced. Beachbody decided they need to create a connection between the customers who buy the workout DVD's-completing them and then making lifestyle changes. Coaches are the bridge.

A coach helps others reach their fitness and health goals through a home-based business. this is done by at home workouts and nutrition products that has been designed through Beachbody. Some of the workout DVD's include Turbo Jam, Turbo Fire, P90X, P90X2, Insanity, T25, Asylum, Les Mills Pump, and Body Beast. Nutrition products include Shakeology, E&D,Results and Recovery Formula. 

Here is a video from Carl Daikeler, CEO explaining coaching:

Discounts for Coaches!

You receive 25% off of all Beachbody products, as a coach and you will make a 25% commission on all products sold. As well as the commission, you can earn bonuses as your business grows, like a gym. You earn bonuses, prizes-like free trips and awards for helping your team become successful.

*How Does it Work?*

This is a Multi-level-Marketing company, it is set up like a pyramid-BUT no this is not a true pyramid, because pyramid schemes are illegal! In a pyramid scheme, you can never get ahead of the person who signed you. As a coach, you have the opportunity to become more successful than the coach who signed you! Your success is controlled by you and how willing you are to develop your business-NO ONE else!! As a coach, you build YOUR DREAM-not someone else's, you reach YOUR GOALS!

*You mean, I Can Make Money With Beachbody?*

OF COURSE!! It is not going to be easy, but is any job easy to become successful and make money? No, it will take time and effort. There is no quick money maker and it will not happen overnight. It may seem like when you first start you're not making much-especially for the amount of time you put into it. If you continue the hard work and effort your business will grow. You will see your income rise and it will snowball!

Reasons to Become a Coach

The Cost

Signing up as a coach you will have two different costs.

1. $39.95-sign up fee. this cost is for your starting kit, access to your online office, and your 3 websites

 ***This fee is waived if you have purchased a challenge pack

2.$97.46-cost of your first bag of Shakeology. You should begin by using this because as previously stated you are a product of the product, so it is hard to help people with this product if you have not experienced.

The Challenge Pack option that was mentioned in cost 1. The challenge packs range from $140-$245, this depends which fitness program you chose. Within the challenge pack, you get your choice of fitness program and one months supply of Shakeology, a 30 day free trial of the Club Membership, your sign up fee is WAIVED, and FREE SHIPPING!! AWESOME

The Breakdown

If you chose to only start out with Shakeology, you will have the following costs-$39.95 (sign up fee) and $97.46 for shakeology. This equals out to $137.41 and for $3.00 more you could have a Fitness Program. Which is a better deal!?!?

*The Monthly Costs*

As a coach we have 2 ongoing costs. The following are:

1. $15.95/month starting in the second month of being a coach. This is for the websites you get when you sign up. Beachbody maintains, fixes, and updates your websites on a daily basis, this fee covers that.

2. $97.46 for your monthly order of Shakeology and to maintain and "ACTIVE" status 

I am looking for active coaches, coaches who LOVE the products and/or who want to create their own business. In order to remain an "ACTIVE" coach you must purchase or sell  50 PV  (personal volume) worth of produces each month. Shakeology alone covers this each month. If you would like to learn more about Shakeology click HERE.

If you would like to join my team and build an amazing team and start making your dreams a reality. I would absolutely love to talk to you about this opportunity.

I am looking for self motivated people who have a desire to help individuals reach their health and fitness goals.

Please email me at brittanyplummer271@gmail.com

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