Chalene Johnson's 30 Day Challenge

Chalene Johnson's 30 Day Challenge

What I have learned, What I continue to learn and how to put into practice what I have learned. 

It is not everyday that you get the information that this amazing leader with fantastic workout programs and personal development, along with long being a New York Times Best Seller offers a free seminar to teach you how to be a wonderful leader. 

I am here providing you with what I have learned. I am only on Day 16 and I am so excited about this program! I want to share it with all of you because it has helped me in so many ways. 

Making a habit: developing a habit is not just repeating the same thing for 21 days, it is LEARNING to crave that feeling of accomplishing the task.

Feeling how good you feel!

The start is rating the areas of your life. Rate each of these aspects in your life 1 to 10.

Physical Health

Emotional Health

Environment

Financial 

Leisure/Fun

Friends/Family

Significant Other

Purpose/Career

Personal Growth

Spiritual Growth

Determining your priorities. Areas of life that are my biggest priority to me.

Key Priority: changes when your life changes

Intrinsic Priority: area of life that comes easily and naturally

Focus less on your intrinsic priority then on your key priority.

Based on the ratings you gave the aspects of your life-find what your key and intrinsic priorities are.

Select you top 10  goals*

Focus on balance! your goals must align with your finances, family, personal relationships and how you want to spend your time and energy.

Repeat this every week at the same time each week. 

Set your goals with an end date-make them scary!

Personally, physically, professionally: what you want to happen in the next 12 months

**Do NOT look at last weeks goals when you make this week's list

Set goals with a stretch: outrageous, but not impossible

Do your goals align with your key priorities?

Write goals as if you already have done it

Your goals must have measure

Secret Sauce: Have the resolve and determination

Identify your push goal-this is the one goal that if you accomplish, it will make all the other ones achieved as well. 

Turn your push goal into a promise, keep your word

1. Write down the person's name this push goal will effect the most and who will be the most proud of your success:

2. Name someone who's opinion really matters:

3. Make sure within 24 hours you tell them your promise (the people listed above)

How to make your Carefully Crafted and Diligently Maintained To-Do List

5 essential steps:

1. Make your to-do list at the same time everyday 

2. Make your to-do list in the same place everyday

3. Keep your list with you at all times

4. Add 2 or 3 small steps that will move you forward on your goal list everyday

5. Review and revisit the list

**keep it on your phone: apps used can be Toodledo, Awesomenote or Wunderlist

How to make your list:

1. Brainstorm-anything and everything you need to get done in the next 6 months to a year

2. Circle any items that must be addressed this week

3. Star the items that must be done TODAY**

4. Everything else falls into the category of "soon" or "this quarter"

5. Now write your push goal at the top of your page

6. Each day you'll check your list several times, if you get through the thing that must be done today, you can move on to the "this weeks" list-time permitting 

7. Remember to include 2 steps each day that move you in the direction of your push goal

Engineering you To-Do list:

Push goal

Every pending project

Family members

Events

Health/fitness

Shopping

Home maintenance

Car maintenance

Finances

Make your habit stick!

Add tasks to your to do list that come to you throughout the day

You will become reliable-something that needs to be done, it gets written in your to do list

Check your list every hour

"Habits separate successful people from struggling people"

Schedule your to do list

What is your trigger that remind you to do what you need to do?

Reward yourself when doing positive things-finishing a task on your to do list

Stay on track!

Log your accountability by posting your trigger that reminds yourself to check your list

Be your own coach!

Listen to yourself and write down all the negative things you say about yourself in your head. After you finish CROSS THEM OUT

We believe what repeatedly we are telling ourselves!!

This step might be a hard one to grasp.

I want you to think about who your friends are. Who do you surround yourself with?

You may wonder why I ask you to think about this.

The reason-because you think and act like those you are around. 

Negativity drags you down, makes you negative and wears you out!

Part of negative relationships, don't see change as possible, but you need to take a step back from the cycle of negativity and instead invest your energy and time on relationships that are supportive and positive. 

Invest your time in the relationships that are good for you.

Be open to new friends as they come into your life and be available to new positive ways of interacting.

Winners love to see others win

Track the way you spend your time

Clock yourself: Timejot app or paper and pencil

The way you spend your time should reflect your priorities.

We have busy lives. That is why this is so important. Write down the length of time that you do everything and anything. 

This will help you shorten time spent on certain things, eliminate activities all together and spend more time where it is necessary. 

Remember: if you are asked to do something, don't just immediately say yes. 

Tell them "let me check and I will get back to you" this will give you time to check your schedule and your time, to adjust your time if needed and to identify why you are wanting to help out. 

Today I am a little more than halfway through this challenge. I started a bit late because of vacation. I cannot tell you how much I have learned, how much my eyes have been opened and what my business will be like afterwards.

I am excited to implement this new information into my life. 

Follow me through the next half of the journey :)

How Sugar Affects The Brain

Sugar Affects The Brain

  Scientists are working on a consensus that sugar is addictive. I know for the scientist and for all of us, it can be difficult to combine sugar into the same category as drugs and alcohol, but the evidence is accumulating to explain why some of us really struggle to resist or moderate our sugar intake. 

Nicole Avena is interested in the neurotransmitters and brain receptors involved in eating. She did a lab experiment with rats, she is shown how overeating tasty foods (like sugar) can produce changes in the brain and behavior that resemble addiction.

The video above, by Nicole Avena shows why our brains go crazy over sugar. In the video, it shows that our reward system in our brain-which is where we get the feeling of pleasure, is dopamine. Dopamine receptors are all over our brain. When we do a drug like heroin, it brings on an immense increase of dopamine.

  What happens when we eat sugar?? 

       Those dopamine levels surge! Not as much as they do with heroin.

Too much sugar too often can steer the brain into overdrive. This kickstarts a series of unfortunate events=loss of control, cravings and increased tolerance to sugar. All of those effects can be physically and psychologically taxing over time, leading to weight gain and dependence. 

If you are sensitive to sugar and inclined to indulge in a supersugary treat, do it rarely and caustiously. Otherwise, there is a pretty good chance that your brain is going to start demanding sugar loudly and often. And we are better off without that extra voice in our head. 

Do you struggle with cravings? Maybe it is not just sugar cravings, but it can be fattening cravings that leave you in a depressed, sour mood. 

I have been there, I ate foods I craved and afterwards felt so nasty about myself. 

Not anymore. My cravings are gone, my mood has improved and I have more positivity in my life. My body has accepted the change and reacted wonderfully. 

What changed in my life?

My intake. My nutrients and my goals. 

How did this happen? I introduced one important factor into my life. 

Would you like more information?

Contact me today!

Homemade Berry Rocket Pops-All Natural Ice Pops

All Natural Berry Ice Pops

I would have absolutely loved to show you photographs of the step-by-step process, but unfortunately-Me being Me, I didn't take the pictures. I didn't even think about it!

*can you tell I need to focus a little more on blogs?! Sorry to admit that, but I am real and I am honest with everyone!!*

Another piece of honesty-I did not think I was going to like these enough to share, BUT I was TOTALLY wrong!! I could most likely LIVE on these! Especially in the summer. And if I had kiddos-this would be their dessert or snack!

I won't say this is an easy recipe, but it is totally worth it!

My mom and I decided these would be a great idea for the kids at the family picnic we are having. The only thing was, most of the recipes had added sugar in them and we didn't want that! Besides the fact that the kids do not need the sugar, my niece is not being given foods with sugar, but she LOVES fruit!

So that is the background to finding these awesome ice pops!

Ingredients:

1 cup hulled strawberries, partially frozen

1/2 cup blueberries, partially frozen

1/2 cup blackberries, partially frozen

1 to 1 3/4 cup coconut water, divided

2 to 3 tablespoons agave nectar or honey, divided

1 1/3 cup crushed ice

2 to 3 tablespoons lime juice

Directions

1. You want to start with the berries that are either frozen then partially thaw them, or fresh and then about half frozen

2. In your blender, blend the strawberries, 1/4 to 1/2 cup coconut water, and 1 1/2 to 2 teaspoons agave nectar (or honey), adding the agave last to avoid sticking at the bottom, and using the smallest amount of coconut water possible to reach a smooth consistency. You want the mixture as thick as possible for all of the layers.

3. Empty into a bowl or glass and freeze for about 30 minutes until starting to thicken. Proceed with the rest of the recipe

4. Rinse your blender then blend the blackberries, blueberries, 1/4 to 1/2 cup coconut water, and 1 1/2 to 2 teaspoons agave (or honey), adding the agave (honey) last, and using the least amount of coconut water to reach a smooth consistency

5. Place in a  bowl in the freezer for about 30 minutes until starting to thicken

6.  Rinse your blender then blend the crushed ice, lime juice, 1/2 to 3/4 cup coconut water, and 1 tablespoon agave (or honey), adding the honey last, taste and add more agave if needed

7. Place in a bowl in the freezer for about 30 minutes until starting to thicken

8. After all mixtures have thickened (you are trying to reach a texture where you can spoon the layers on top of one another without them mixing, like a thick slushy; however, if they mix it is completely fine!!) Spoon the strawberry mixture into your popsicle mold (or plastic dixie cup) first about 1/3 of the way up. Tap on the counter to level.

9. Spoon in the lime mixture next making sure there are no air pockets (lightly poke with the top end of the spoon to help fill gaps), then top with the blackberry/blueberry layer and level off the top. 

10. Place popsicle sticks in the ends (should be thick enough that they remain standing) and freeze until solid, about 4 to 5 hours.

11. Serve once frozen. You may need to allow the pops to thaw for about 5-10 minutes before being able to remove them from the molds!

And enjoy!! Seriously they are so delicious! I cannot wait to see the response they get from the kids this weekend at the family picnic. I think this may end up being my guilt-free dessert in the summers! 

It can be scary when you decide what to feed your children. Even the ice pops have chemicals in them! Can you believe that? High fructose corn syrup, artificial sweeteners and more! 

Make it a fun family activity and then let them have a healthy, safe, fruity snack!

Let me know what you think of these :)

Clean Eating

Clean Eating

  The soul of clean eating is consuming food in its most 

natural state, or as close to it as possible.  It is not a diet;

it's a lifestyle approach to food and its preparation, leading

to an improved life- one meal at a time. Remember, 80% of 

your weight loss is dependent upon the food you eat. If you

workout every day and eat unhealthy, you cannot expect

to get great results. your results come from the time, energy,

and dedication you put into exercise and eating!

   Why Eat Clean?

• Feel good about yourself
• Reduce your risk of heart disease and diabetes, and many other diseases
• Have more energy
  
• Reduce the large percentage of obesity
• Save money on fad diets that do not keep your weight off
• Live a longer life for your husband, children, significant other, wife, and family

When they say you are what you eat, it is not a joke. It is really something to think about! If you eat cheeseburgers everyday, your body is going to look and feel like one. If you fill your body with vegetables, you're going to most likely feel good, have energy, and look thinner as well!!

         How to Eat Clean:

• Drink at least half of your body weight in ounces a day (if you weigh 180, you should drink 90 ounces). Limit your alcohol intake to one glass of antioxidant-rich red wine a day. Eat 5 to 6 times a day=eat every 2-3 hours. 3 meals and 2 to 3 small snacks. Include a lean protein, plenty of fresh fruit and vegetables, and a complex carbohydrate with each meal. This keeps your body energized and burning calories efficiently all day long

• NEVER miss a meal, ESPECIALLY breakfast!!!

• Carry a cooler loaded with clean foods to get you through the day (if you have the food handy, no excuses for stopping at fast food, soda machines/candy machines or eating other unhealthy food).

• Get label savvy- Clean foods contain just one or two ingredients. Any product with a long ingredient list is human-made and not considered clean.

• Avoid processed and refined foods-This includes white flour, sugar, bread and pasta. Enjoy complex carbohydrates such as whole grain instead.

• Know the enemy. Steer clear of anything high in 
• saturated and trans fats, anything fried or anything high in sugar. 

• Avoid calorie-dense food that has no nutritional value.

• Shop with conscience, consume humanely raised local meats. 

• Depend on fresh fruits and veggies for fiber, vitamins, and enzymes.

• Consume healthy fats, try to have essential fatty acids, or EFAs, everyday.

• Learn about portion sizes, work towards eating within them.

• Reduce your carbon footprint, eat produce that is seasonal and local. It is less taxing on your wallet and our environment!

• Slow down and savor, never rush through a meal. Food tastes best when savored. Enjoy
  
  every bite!

• Make it a family affair! Food is a social glue that should be shared with loved ones. Improve the quality of your family's life along with your own!

Portions

1. Proteins: You should have a protein in each meal. Your body can handle 25 grams of protein with each meal. 

2. Carbohydrates: You should have between 2-4 servings of complex carbs from grains, bread, and starches per day. When it comes to complex carbs such as fruits and veggies, you should have 1 serving with each meal, which come out to 6 servings per day.

3. Fats: Your diet should include 20-30% of fats from your daily food intake. Avoid trans fats completely. Saturated fats is not completely bad for you and you should have 30 grams or less per day. 

Going grocery shopping can be chaotic!! It is important to make a list so you know what you are looking for and only get what is on your list! You save money this way. Also, there is nothing wrong with buying the off brand food-it is still the same thing!! Frozen is also fine to use, just do not go for canned food!! It is high in sodium and other additives!

Sometimes, it may seem difficult to eat clean, but having cookbooks handy, such as; "The Eat-Clean Diet Cookbook" by Tosco Reno or "The Best of CLean Eating" from the Clean Eating magazine, are wonderful books with fantastic recipes for you and the family!

Water and Green Tea!!

Water is a HUGE factor that plays a part of your weight loss. Water helps with suppressing your appetite, helps with digestion and relieving the "bloating" feeling people get quite often, flushes the toxins out of your body, and also helps with those cravings!!

If you take your weight and divide it in half, you should be drinking that in ounces per day!

Now that does not count if you are drinking soda or coffee, then you will need additional! But what is the sense in putting artificial flavors/sweeteners in your body when you are trying to flush the toxins out of your body?

Try to stick to water! It helps tremendously, and if you are use to caffeine intake and need more energy, try using lemon water, especially first thing in the morning and continue to drink it through the day. 

Also, use green tea to help with your cravings (especially at night!) and it is made of all natural ingredients! 

I promise if you get rid of the soda, or even cut down to at least half, you will notice a big difference with your feelings of bloating and cravings for more caffeine and junk!!

In taking artificial sweeteners, you only make yourself crave more, so get rid of it all together!!

Why not soda??

Would you like to learn more about eating clean?

Contact me today:

  brittanyplummer271@gmail.com

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Gooey Shakeology Oatmeal Bars

        Gooey Shakeology Oatmeal Bars

These are fantastically easy, delicious, healthy grab-n-go snacks!

They are so simple and they don't even require baking!!! In this summer heat who wants to warm up their kitchen by turning on the oven??

   -not this girl!!

I have been wanting to make these for months now and finally just made them! I love bars! They are ao easy and I love to snack on them. The truth is most are not as healthy as they want you to believe-but these I know I can trust! 

What you will need:

Yes only 8 ingredients, can you believe it?!

✔️4 scoops of Chocolate Shakeology

✔️3 cups of old-fashioned oats

✔️1 tsp unsweetened cocoa powder

✔️1 dash of dash cinnamon 

✔️1 cup of unsweetened almond milk ( I used vanilla)

✔️1/2 cup of all-natural peanut butter 

✔️1/2 tsp pure vanilla extract

✔️nonstick cooking spray

How to make the bars:

1⃣ combine the Chocolate Shakeology, oats, cocoa powder, and cinnamon in a large bowl-mix well!

2⃣ add milk, peanut butter, and vanilla extract-mix well with a rubber spatula (or with your hands-fun for kiddos!)

3⃣ place in an 8x8-inch pan that is lightly coated with spray.

4⃣ cover the bar mix in the pan and cover with plastic wrap and press down to flatten into pan

Refrigerate for 3 hours

Cut into 12 squares and enjoy!!

I would love to hear your thoughts on these bars✨

Savory Stuffed Sweet Potatoes with White Beans and Kale

Simple Dinner Recipe:

Savory Stuffed Sweet Potatoes with White Beans and Kale

I love simple dinner recipes. I prepare my meals ahead of time (for the most part) and I really love the easy to put together ones with lots of nutrients. 

Not only are these great dinner ideas but think about all the parties you go to, or that you have and energy runs low and the list of to-do's get longer!

Time, energy and nourishing meals can be a challenge.

I will not take the credit for this recipe. Actually I was at Insanity class with a few friends and afterwards I had a message from my sister-in-law telling me I had to try this recipe and had the link below her message. Now I absolutely LOVE my family. We are all active, and eat healthy (for the most part-except my dad and sister who couldn't go a day with a several cookies-not that they look like they eat them!) But this is one thing we bond over! Recipes, exercise and health!

So my sister-in-law introduced me to this recipe!

It depends on your schedule, but you can cook this all at once, or make some of it beforehand, or make the entire thing beforehand and warm it up before.

It makes a satisfying meal full of colors and textures with warm. The warm flavors of rosemary, garlic, and red pepper and significantly more nutrient than many grab-n-go meals.

The sweet potatoes take about an hour to bake, but they're hands-off, so you can use this as down time to get things done! If you like, bake the sweet potatoes ahead, store them in the refrigerator and then reheat.

You can cook the beans from scratch-simmer them with a bay leaf, a sprig of rosemary and a sprig of sage. Or you can use canned beans, which are much quicker and easier.

Serving is 4

Ingredients:

-4 Sweet Potatoes

-2 Tablespoons Olive Oil

-1 Shallot, diced

-1 Garlic Clove, minced

-1 (4-inch) Sprig Fresh Rosemary

-1/4 Teaspoon Red Pepper Flakes

-1 1/2 Cups (or 1 can) cooked and drained white beans

-6 Cups of Kale, trimmed and sliced into ribbons

-1/4 of a Lemon-juiced (or orange juice works as well as my sister-in-law discovered!)

-Salt and freshly ground black pepper

Directions:

-Preheat the oven to 400 degrees 

-Scrub the sweet potatoes and prick them in a few places with a fork. Place them on a baking sheet and bake them until soft all the way through, about 45 minutes to 60 minutes

-Start the beans and greens about 15-20 minutes before the sweet potatoes are done

-In a wide/deep saucepan with a cover, heat the olive oil over low-medium heat.

-Add the shallots and cook until softened-about 5 minutes

-Add the garlic, rosemary sprig, and red pepper flakes: cook, stirring, for about a minute

-Add the beans and cook for 5 minutes or stir occasionally 

-Add the kale, cover the pan and cook, stirring occasionally for about 5 minutes or until kale is soft

-Remove the rosemary sprig, stir in lemon juice (or orange juice) 

-Season with salt and pepper

Serving:

Slice each sweet potato lengthwise and push the ends to open up the middle

Spoon the beans and greens into the center

Please share with me your thoughts on this recipe! I would love to hear what you think and if you make it, take a picture and upload it to Instagram and hashtag #stuffedsweetpotatoes

Make food fun!!

Find me on Instagram while you are at it! @beplummer

These look so delicious! I am so thankful my sister-in-law shared these with me :)