Make Your New Year's Resolution Stick!

Want to lose weight? Get a promotion? Take over the world? Here's how to make sure your New Year's resolution becomes a reality.

First, the bad news: The odds are stacked against you. A few years ago, psychologist Richard Wiseman conducted a study of 3,000 people who had set New Year's resolutions for themselves. At the end of the year, a measly 12% had actually achieved their goals.1 But don't let those bleak stats kill your mojo—there are a few easy ways to make your goals more attainable, so you'll be toasting your success next December.

Plan ahead.

It's 11:59 PM on December 31st—do you know what your resolution is? For the best chance of success, set your goals long before you want to start them. Wiseman says that reflecting on your goals a few days before the New Year will make you more likely to choose a meaningful resolution2—which, of course, will make you more motivated to work for it. Still haven't set a goal? That's okay. Make one now and set yourself a start date a few days from now.

Shout it from the rooftops . . .

. . . or at least share it online. According to Wiseman's research, women were more likely to succeed if they told their friends and family about their goals.3 After all, you wouldn't want to fail in front of a few hundred of your closest friends, colleagues, and high school exes—would you? Make your resolution Facebook® official, tweet about it, or post a "before" photo on Instagram®. Accountability is your friend.

Strategize.

Once you've decided on your Big Important Goal, come up with a few smaller objectives that can help you get there. If you resolve to lose weight, commit to doing your INSANITY® workout every day. Or hire a personal trainer and buy sessions in bulk. Or take a two-mile hike every weekend. "Intention is very different than action," says Daniel C. Stettner, Ph.D., director of Psychology at UnaSource Health Center in Troy, MI, and an adjunct professor at Wayne State University in Detroit. "People have to come up with tactics and strategies. Otherwise, it's like driving to a destination without directions—you're not going to be successful."

Think positive . . . but not too positive.

If you paid attention in English class, you might remember "doublethink" from Orwell's 1984—the ability to accept two opposing beliefs as truth. In this case, you need to accept that you can succeed and that you can fail. In his book, 59 Seconds: Think a Little, Change a Lot, Wiseman points to research by psychologist Gabriele Oettingen, who found that imagining success kept people motivated, while imagining failure helped them form "avoidance goals."4 In other words, it's okay to fantasize about firing your annoying cube mate when you become manager—but also devise a Plan B in case you get passed over for this round of promotions.

Know thy enemy.

Willpower is overrated. According to a recent study in the Journal of Personality and Social Psychology, people were more likely to be successful if they avoided temptation altogether rather than expecting superhuman self-control to kick in.5 So figure out what changes you can make to sidestep your biggest roadblocks—can you take a different route to work that doesn't pass a bagel shop? Can you block Facebook on your computer to free up more time for new projects? Can you switch from your usual hangout to a non-smoking bar? A few small lifestyle changes can prevent big pitfalls.

Reward yourself.

We all love instant gratification. So when you're pursuing a long-term goal like weight loss or digging out of debt, short-term rewards will help you power through. Just make sure the rewards jibe with the ultimate goal—don't reward a week of workouts by eating an entire chocolate cake. If you're trying to slim down, for example, Dr. Stettner suggests buying a new outfit you can't squeeze into (yet!) or working out with a friend so the reward is built-in.

Don't let setbacks derail you.

Spoiler alert: You're human, so you're going to screw up. Don't let it discourage you, and don't use it as an excuse to let the rest of the day (or weekend, or month) go down the tubes. "There are going to be lapses, but a lapse doesn't have to be a collapse or a relapse," Dr. Stettner says. "Seek persistence rather than the dirty P-word, perfection. Don't think, 'I went off the plan today, so I'll start over tomorrow.' Salvage it. Save the day."

10 Popular Diet Tips to Ignore

BAD ADVICE: Choose fat-free or sugar-free foods

BETTER ADVICE: Don't believe the hype. "They usually use fat and sodium to replace sugar, and sugar to replace fat—or chemicals to replace both," says Denis Faye, Beachbody's nutrition expert. And Rania Batayneh, MPH, a nutritionist and author of the upcoming book, The 1:1:1 Diet, adds, "Removing fat from a food makes it less satiating, so you ultimately may end up eating more." Stick with the original versions, and watch your portions or better yet, eat more unprocessed foods.

BAD ADVICE: No cheating ever!

BETTER ADVICE: Relax your diet rules, and you'll be more likely to stick it out long-term. "If 80% of your diet is tight, then 20% can be a party," Faye says. "It keeps you from getting stressed—and stress is a huge obstacle in weight loss." Just plan your splurges ahead of time so you're not giving in to every temptation that crosses your plate.

BAD ADVICE: Stop snacking.

BETTER ADVICE: Choose snacks that offer a balance of protein, fiber, and healthy fats—like apples with peanut butter, or carrots with hummus. "A healthy snack can help maintain steady blood sugar levels, which keeps your appetite in check and your energy stable," Batayneh says. Skipping a snack can cause your blood sugar to dip, leaving you moody and famished—and more likely to overeat at mealtime.

BAD ADVICE: Don't eat fruit—it's full of sugar.

BETTER ADVICE: Let fruit satisfy your sweet tooth. "Yes, fresh produce is full of sugar and carbs," Faye says. "But sugar itself is not the enemy. Fruit is packed with vitamins, minerals, and phytochemicals; it's also rich in fiber, which slows the absorption of sugar. I've never met a human being who got fat because of bananas." When you're craving sugar, there's no debate that a handful of grapes is healthier than a hot fudge sundae.

BAD ADVICE: If it's organic, it's good for you.

BETTER ADVICE: According to the USDA, organic food is produced without antibiotics, growth hormones, conventional pesticides, and synthetic ingredients.1 The problem is that many people assume organic foods are all low in calories, too, which isn't necessarily true. Don't get us wrong—we'd rather eat food that doesn't resemble a science experiment. But, Faye cautions, "You need to use common sense. If it's bad for you with conventional ingredients, it's still bad for you when it's organic." A cookie is a cookie, no matter how all-natural it is.

BAD ADVICE: Calories in, calories out—it doesn't matter what you eat.

BETTER ADVICE: What you're eating matters. Compare a 100-calorie candy bar to 100 calories of avocado—the latter is packed with nutrients and has healthy fats and fiber to keep you full. Or compare 50 calories of spinach (about seven cups) to 50 calories of ice cream (about two tablespoons). To feel full when you're cutting calories, look for foods loaded with water and fiber, like veggies or broth-based soups. Plus, "Hormones have a huge impact on our health. Junk food can trigger bad hormonal responses that, over time, can lead to all kinds of problems, including weight gain," Faye says. Occasionally, someone will pop up in the news claiming they lost a ton of weight while eating nothing but Subway®, Starbucks®, or Snickers® bars—but don't put too much stock in those success stories. "When you go that route, you're not educating yourself," Faye says. "It's like the teach-a-man-to-fish adage. If you give someone a gimmicky diet, they might lose weight for now; but provide them with knowledge, and they can be healthy for life."

BAD ADVICE: Try XYZ Extreme Diet—it works for everyone!

BETTER ADVICE: Find a plan that works for you. Gender, age, genetics, metabolism, and lifestyle can all play a role in weight loss—so even if a fad diet has worked for others, that doesn't mean you'll get the same results. "There's no single diet that works for everyone; our biochemical needs are different," Faye says. Talk to a dietitian or nutrition consultant to find a long-term eating strategy that is tailor-fit to you.

BAD ADVICE: When in doubt, order the salad.

BETTER ADVICE: Choose your greens wisely. Leafy greens and vegetables may be virtuous, but not if they're slathered in creamy dressing and topped with bacon, candied nuts, croutons, deli meats, or cheese. "Fatty fixings can add hundreds of calories to your meal, and sometimes contain more calories than that juicy burger!" Batayneh says. Salad can be a healthy choice, but order dressing on the side and limit the add-ons.

BAD ADVICE: Don't exercise—it'll only make you hungrier.

BETTER ADVICE: Get moving—an hour-long workout isn't going to make you suck down calories like Michael Phelps. "Exercise isn't just for losing weight—it improves your cardiovascular health and strengthens your bones," Faye says. You might feel hungrier while recovering from a grueling workout, but that doesn't mean you're going to pack on pounds. "As long as you're eating clean, your body is amazing at self-regulating," Faye adds. "It should crave the calories you need to fuel your workouts, not to get fat."

BAD ADVICE: Treat yourself for a job well done!

BETTER ADVICE: Rethink your reward system. After an intense workout, you may feel like you've earned a cocktail or cupcake. But splurging after every workout can quickly undo all your hard work. If you've been good all week, go ahead and grab a guilt-free beer on Friday. But, Faye says, "Don't let every workout become a Pavlovian thing where you need to eat cake afterwards." After all, the best reward for a killer workout is getting one step closer to the body you want.

The Top 12 Truths about Losing Weight

1. You can't just say you want to lose weight, you have to get on a scale, get that number, subtract the number you want to get rid of, and make that your goal, and set a date.
2. You have to go to your kitchen and overhaul everything that does not support that final number above. This includes limiting some friendships that may not understand your path.
3. You have to find a workout that you WILL do, not one you will dissect and tear apart and then say it doesn't work. The one that works, is the one you will do. 

4. You will have to follow a nutrition plan that will likely be different from what you have been doing. It will take discipline, effort and courage. It will take adjusting and you will have some withdrawal moments.
5. There will be massively hard days. Regroup, focus on your goal number and fight through it; you will get stronger.
6. There will be emotional days. Anger, frustration, hurt, tiredness.... Workout through those. Your future energy will pay you back tenfold, and make those future emotional days a little easier.
7. There will be days you want to completely give up. Don't. It's not worth it. And you wouldn't be restarting over now, if you didn't last time.
8. There will be days that you'll look at really fit people and get mad you're not there yet. That's okay, they do it to.
9. There will be days you want crap food, drive thru food, sugar, chips, and adult beverages, YOU are NO DIFFERENT than anyone else getting fit, they want it too.
10. There will be days you look in the mirror and see no change, keep going. Someone will compliment you when you least expect it.
11. There will be days you wonder why you gave up your favorite things for this healthy life.
12. Then... there will be a day, when your favorite things will be working out, eating healthy, wanting less junk, buying smaller clothes, and being happy for no reason at all.
Health recovery takes time, but in the end you will thank and love yourself a million times over.
I speak from tons of personal experience...

Cellulite - How to beat it!

We all hate it - so how do we get rid of it?!Firstly we need to understand what it is. Cellulite isn't just caused by excess fat... cellulite is also caused trapped toxins, poor circulation and a lack of strong healthy blood to carry toxins out of the bloodstream (to then be excreted by the body).Have you ever seen slim girls with cellulite and wondered how on earth THEY have cellulite when they don't have an inch of fat on them?! It's often an indication of an unhealthy lifestyle and/or diet.

In a nutshell, cellulite can be reduced and often cleared by:

1. Reducing weight

2. Changing foods you consume

3. Strengthening blood and circulation

You have to be willing to work with your body to kick cellulite out. You can't expect it to vanish by itself whilst still drinking diet coke! We've created a list of foods to avoid, that will all contribute to cellulite production.

Foods to avoid

 

* sugars 

* raw fruit (strewed is ok)

* cold water

* energy drinks

* alcohol

* smoking

* fruit drinks

* high chemical foods such as "sugar free, fat free" etc etc 

* chocolates & lollies

* cakes

* carbonated drinks

* peppermint tea

* fried foods

* coffee

* salt

* ice-creams & flavoured milk

* pain killers such as Panadol and Neurofen

Foods to increase

 

* green leafy vegetables (cooked)

* cooked beetroot (for blood)

* hot water and lemon once a day (squeeze whole lemon in hot water)

* green tea extract

* red meat

* porridge

* cinnamon 

* cardamon

* juniper and rosemary oils for massage

* pepper

* Vitamin A

Exercise = your BEST friend!

This is integral aspect of increasing blood flow to eliminate toxins. You don't need to slog it out at the gym though. Try a brisk 3-4km walk each day accompanied with some weight baring exercises (also vital)... such as push ups, sit ups, lunges and squats. You don't need to go and spend money on a gym membership to kick cellulite to the curb.

Top 10 factors that can upset your digestive system

Our bodies are complex units. Everything is interlinked and your body demands harmony from all of its organs.
A number of internal and external factors can upset our organs and digestive system as a whole – here are the top 10 factors to try and control/reduce exposure to:

1. sugar – it is heating, sticky and toxic to the body in big doses
2. lack of sleep – your body needs adequate rest to rejuvenate all organs so they can perform their intended roles
3. over-eating – this can send your body into shutdown mode and put excess stress on your organs
4. alcohol – both poisonous and toxic to the body, too much alcohol damages the body internally which is evident externally
5. cold food and drinks – can create stagnation in the digestive system, slowing down the digestive process considerably
6. emotions – anger/upset/frustration – all will affect one or more of your organs. Try and control what you can and let go of what you can’t
7. processed foods – they contain foreign properties that are literally indigestible by the human body
8. pandadol/nuerofen – contain chemicals that will alleviate pains and complaints temporarily, yet will leave a trail of destruction. Try natural remedies instead
9. anti-biotics – whilst they kill bacteria and bugs – they also kill your insides! Follow up a round of anti-biotics with some gut nourishing foods
10. Over-exercise – will deplete your Qi and deplete your digestive strength. Exercise is fantastic in decent doses – not extremes. Are there issues in your life that you are avoiding and using exercise as a distraction from?

Take the time to get to know your body and figure out what works for YOU!

The true benefits of coconut water

What are the benefits of coconut water? Holistic health coach, Alyse Cocliff founder of "An Apple a Day" - gives us the low down on the actual benefits of the renowned drink!

"Working with athletes, I'm constantly looking for natural ways to help the body rehydrate and/or recover after intense training sessions and competitions. One product that I highly recommend is coconut water and here is why:

- It contains no artificial colours, flavours or preservatives and is 100% natural.
- Coconut water is packed with essential electrolytes (calcium, magnesium, sodium and potassium) to help our bodies re-hydrate efficiently and effectively post work-out/training & even hot yoga.
- It contains bio active enzymes that help digestion and promotes healthy thyroid function.
- Coconut water is a great source of B-complex vitamins such as riboflavin, niacin, thiamin and folates that are critical to the healthy function of the body's nervous system, muscles, vital organs and metabolism.
- Research suggest that cytokins in coconut water showed significant anti-ageing and anti-carcinogenic effects.
- It tastes DELICIOUS!

For those completing intense training, I recommend adding a pinch of Celtic sea-salt to increase the level of NATURAL sodium to match those of artificial sports-drinks.

Be careful if you purchase packaged brands of coconut water as some products are inferior to others. When clients can't get their hands on a fresh coconut, I encourage them to enjoy Nakula Organic coconut water.

For weight management, Coconut water shld be used as a booster 150ml-250ml after a tough exercise session. Coconut water is safe for children and a great addition to a breakfast smoothie, or simply straight from the source"

How does eating clean help your body?

What you eat really does have an effect on how you feel. Eating whole foods and avoiding junk food — a clean eating lifestyle — can keep you healthy or help you regain your health if you haven’t been well. Follow these precepts and you will have a better chance at living an active life:

• It’s easier to maintain a healthy weight, which reduces the risk of several diseases.
• Eating a good variety of foods ensures you get adequate amounts of most essential nutrients.
• Relying on whole foods is the best way to get a good combination of micronutrients.
• Whole foods keep you satisfied longer so you’re less tempted by junk foods.
• Foods high in micronutrients can help reduce cholesterol levels and regulate blood sugar.
• There are some nutrients we haven’t yet identified that are present in whole foods but not in supplements.
• Whole foods help keep your digestive system regular.
• Eating a healthy diet makes you stronger so you can stay more active.
• Avoiding artificial ingredients keeps your cells strong so your body systems work efficiently.
• If you feel good, you’re more likely to take care of yourself in other ways.

The basics of eating clean are all over the internet.  And in books.  Also, eating clean isn’t just about eating.  It’s about making the right choices for your body.  Putting the food in it that it has been made to process.  Our bodies have evolved to process food so efficiently, but unfortunately the food industry/business has totally screwed us over by manipulating us into thinking that we need food to be fast, and convenient.  And that has made us lazy.  I think if we were able to migrate to a cleaner eating society we could change our children’s future.  Sadly we are setting our kids up to fail by encouraging that fast, junk-food eating, über convenient style of eating.

I highly recommend looking into clean eating, and trying one clean meal per day.

Clean Eating Weight Loss Tips, by Melanie Mitro

I am just a ittle clean-food obsessed, and I know your food decisions really do make a difference in your physique and health. All it takes is one miscalculation in your execution, and suddenly your plan is ruined. If you've been left wondering where your game plan failed you, don't pack it in just yet! Everyone makes mistakes - even the best in the world - at one time or another.

Here are some of the biggest mistakes that are made when it comes to weight loss and nutrition.  I hope that knowing these ahead of time will help you prevent them from happening.

Waiting to long between meals:

"Often,work and my family would keep me so busy that I would end up being an hour or two late in eating my meal. If you wait too long between meals, blood glucose levels drop, and when glucose is in short supply, the body begins to break down muscle for energy."

THE FIX:

"To help me get in the habit of eating every three hours, I set the timer on my watch. Now, no matter what I'm doing, I never forget to eat my meals."

Also, packing a cooler with all your easy go to treats like apples, almonds, Shakeology, bottles of water and shaker cups will keep you out of trouble in a pinch.

Not enough sodium:

"I believed that any amount of sodium (salt) would make me retain excess water, so I cut out all salt containing foods to avoid looking 'puffy.' The truth is, sodium helps regulate the body's fluid balance, and consuming too little has the potential to initiate water retention. When sodium levels dip too low, it can also negatively impact nerve and muscle function, causing muscle cramps and weakness. Back then, I was cramping up all the time!"

"I adjusted my diet to incorporate a moderate amount of sodium. Not only did this help reduce the occurrence of muscle cramps, but it also made dieting more manageable by adding more flavor to my food."

Counting all calories equal:

"My first 'diet' consisted mainly of highly processed foods like crackers, deli meats, frozen entrees and sugar-laden yogurt, cereal and protein bars. At the time, I believed that 'all calories [were] created equal,' and as long as I counted every calorie, I would achieve the look I was after. Even though I maintained a strict daily calorie intake and worked out regularly, I was skinny fat."

"I ditched the processed foods for whole foods. I replaced sugary foods with slower-digesting complex carbs such assweet potatoes, oatmeal, brown rice and fibrous veggies; increased my intake of lean proteins; and incorporated healthy fats in the form of nuts and salmon. Within a few months of switching, I began to see drastic changes in my physique, losing more fat while building lean muscle."

TIP: "When choosing foods for your diet, select items in their most natural form. Typically, most healthy unprocessed foods tend to be located around the perimeter of the grocery store (i.e., fruits and vegetable section, and seafood and meat counter). And as a rule of thumb when buying packaged foods, steer clear of items that have a long list of ingredients, and those with 'low fat,' 'fat-free' and 'sugar-free' claims on their labels."

Allowing yourself to make changes to your diet plan once you reach your goal:

"My first diet was very long and challenging. After I had finally reached my weight-loss goals, I made the mistake of overindulging in non-diet foods - and it showed! The problem was, I no longer had a structured plan, so I ate whatever and whenever I wanted."

"I decided to put together an off-season meal plan that allowed for one or two cheat meals per week, and I stuck to it. I was still able to eat the foods I loved, but in moderation. This not only spurred huge improvements in my physique, it also taught me how to live a healthy, balanced life."  This is so important.  When you reach your weight loss goals you cannot throw all your hard work out the window. That is why I encourage my customers to choose a fitness program and meal plan that is comfortable for them that they can do forever.

I also sat down the week before my program was over and thought about the meals that I wanted to do once my program was over.  I had the meal plans ready to go even before I finished. That way there was no excuses for me not to continue this healthy lifestyle.

Eating Non Diet Foods while Dieting:

When you are following a specific plan it's important to count every little single extra thing that you eat.  That includes the bite of cake here and the handful of pretzels there.  When it comes to getting an accurate measure of your progress its important to know that every little thing counts.  

Fix:  It's all about moderation.  So you don't want to feel deprieved but you don't want to go all haywire either.  So work that cheat meal into your diet. so plan it out and write it in the plan each week.  You have to make the decision between eating cake at your son's birthday party and having dessert at your girls night out.  These are all legitimate decisions and it's important that you decide what takes priority to you.  Also, say you schedule your cheat meal and then you go and splurge on Monday night and have pizza. Well that doesn't mean you still get your cheat meal at your son's birthday party.  Now you made the choice to splurge else where so you have to pass up the cheat that was originally planned.  Does that make sense??

Remember it's all about moderation.  

Insufficient Carbs:

"I believed that in order to lose weight, I had to drastically cut down on carbs - to the point that I almost didn't have any in my diet. I ended up looking way too lean, because I didn't realize that eating too few carbs forces the body into starvation mode, and muscles begin to burn their own protein for energy."

Fix:  So it's really important to make sure that you have sufficient good carbs in your diet.  You will know when you don't because you will be hungry, light headed and not getting the results that you would like.  So when deciding what carbs to put in your diet my suggestion is to go with whole grain carbs such as sweet potatoes, brown rice, quinoa, and oatmeal.  I stay away from any simple carbs or processed breads.  

Extra Bites of Clean Food:

Even when clean eating there is such a thing as having to much clean foods.  I sometimes get in the mind set that just because it's clean I can have an extra serving here and there.  But there is the ability to have to much of a good thing.  This will also cause you to stall out on your weight loss progress.

So forgo those extra servings of sweet potato or the extra serving of green beans because yes it will stall out your progress!

Fix:  The best way to keep your hunger in check is to make sure you are drinking enough water each day.  So you wan to aim to drink 1/2 your body weight in ounces each day.  Also, chewing on some sugar free flavored gum or sipping on green tea will stave off hunger until your next scheduled meal.  It's ok to be a little hungry, that is totally normal!

Skipping Meals:

Skipping meals is easy to do when you are busy and short on time.  But it's also the thing that can derail your progress pretty quickly.  A lot of times we think it's a bonus if we skip a snack or a meal that we will lose weight quicker but in reality what happens is that your metabolism slows down your energy level plummets you get tired and end up binging because you are hungry.

Fix:  Set the timer on your phone.  it will remind you when you are due for your next meal or snack. Then there is no excuse to miss that meal!  It will keep your metabolism stoked your fire burning and the weight loss on track.  It will also keep your hunger in check and you will be amazed at how much you can eat when the food quality is good!

I hope these tips help you stay on track with your health and fitness goals.

If you would like to learn more tips just like this then join my 12 week health and fitness program where I help you to plan your meals, pair your foods, choose a workout program to meet your needs and then hold you accountable to the plan we decide upon!  Don't make another excuse because now is your time and I am here to support you!

T25 5 Day Fast Track Plan

T25 Fast Track Plan

When you order your T25 fitness program it comes with a great little 5 day fast track.  It's meant to get you started on the right track FAST!!!  I like it!

We all want to see results and honestly if you are like me you have no idea what to do!  I literally need someone to tell me step by step to eat this when and workout here!  If you give me that step by step guidance I can do it!  I really think thats why I love Beachbody so much because every single one of their workouts are like that! They lay it all out there for me, basically IDIOT proof as I would say!  No more going to the gym wondering if what I'm doing is actually going to get me the results I'm after.

Focus T25 Fast Track

So what is the 5 day fast track?  It is a 1,100 calorie a day plan that contains a healthy balance of protein, carbohydrates, and fats.  You may be a little hungry for the next 5 days. That is totally normal.  Remember, just because your body wants food doesn't always mean you need food.  However, if you are feeling low on energy, lagging in your workouts, or having problems concentrating, you might benefit from a few more calories.  You can do this by doubling up on one or both of your daily snacks

What to drink?  WATER IS BEST!  Caffeine free herbal tea is also a good option.  Coffee is ok with breakfast, but skip the milk, creamer and sugar.  Avoid alcohol, sports drinks, juices and sodas, even diet sodas.

Once you have completed the 5 day fast track, move on to the Focus T25 nutrition guide.  You can continue to use these recipes but make sure that you are eating enough calories!!

The Plan:

Day 1
Workout:  Alpha Cardio

Breakfast:  Raspberry Protein Smoothie
1 cup non fat milk (almond milk)
1/3 c fresh or frozen raspberries
1 scoop shakeology any flavor
1 tbsp flaxseeds
1 cup ice (I like less ice so I do just a few pieces)
Blend!!!!!

Am Snack:  Sweet Citrus Yogurt
1/2 c non fat plain yogurt with 2 tsp raw honey and 1 tsp finely grated grapefruit peel.

Lunch:  Chicken and spinach salad
2 cups fresh baby spinach
1/4 medium cucumber, sliced
1/2 c sliced mushrooms
1 medium carrot, shredded
1 1/2 tsp. extra virgin olive oil
1 tbsp red wine vinegar
4 oz cooked chicken breast, boneless skinless sliced.
Place spinach, cucumber, mushrooms, and carrot in a large bowl and serve with dressing and chicken.

PM Snack:  Turkey Goat Cheese and avocado roll
2 slices of low sodium nitrate free lean turkey breast, spread with 1 tbsp soft goat cheese, topped with 1/2 tsp chopped raw walnuts and 2 thin slices of avocado and rolled up.

Dinner: Grilled Fish Tacos with cabbage citrus slaw

6oz raw cod(flounder or fluke) washed and patted dry
1/4 tsp sea salt
3 (4 inch) corn tortillas
3/4 c shredded raw cabbage
6 springs of cilantro
2 tbsp fresh lime juice
1 dash cayenne pepper
1/4 medium avocado, cut into 6 slices

Preheat grill or broiler to high.
Grill or broil fish for 3 to 5 min on each side until flakes easily with a fork.  Wrap tortillas in a damp paper towel and microwave for 30 seconds.  Place tortillas on a serving plate, top with 1/3 fish, cabbage and cilantro.
Season with lime juice and cayenne, top with 2 avocado slices fold and serve!

Day 2
Workout:  Alpha Speed 1.0

Breakfast:  Silky Almond Smoothie
1/2 c nonfat milk
1/4 cup unsweetened almond milk
1/4 cup water
1 scoop shakeology, any flavor
1 tbsp all natural almond butter
1 cup ice
Blend

Snack:
1 cup red or green grapes

Lunch:
Avocado Veggie Burger
1 veggie burger patty
1 whole grain hamburger bun
1/8 medium ripe avocado, mashed
1 tbsp prepared salsa- I like the black bean and corn salsa from Giant Eagle
1/4 medium apple sliced
Preheat grill or broiler. Grill patty on both sides for 3 to 4 minutes.  Place on bun with avocado, salsa and top of bun.
Serve with apples on the side.

PM Snack:
1 large hard boiled egg, cut in half, drizzled with 1/2 tsp of extra virgin olive oil, sprinkled with 1 dash of ground black pepper.

Dinner: 
Chicken in foil
1 4oz chicken breast, boneless and skinless
Sea salt and ground black pepper to taste
1 medium new potato, sliced
1/4 medium red bell pepper, chopped
1/4 medium onion, chopped
1 fresh thyme sprig

Preheat oven to 375. Season chicken with salt and pepper. Place potato slices on a piece of aluminum foil. Top with chicken, bell pepper, onion and thyme; fold foil over and seal edges securely to form a pouch.  Place on a bake sheet and bake for 15 to 18 minutes or until chicken is cooked through and no longer pink in the middle.

Day 3
Workout:  Alpha Total Body Circuit

Breakfast:
Yogo Berry Blast Shakeology
1 cup water
1/2 cup nonfat vanilla yogurt
1 cup fresh or frozen mixed berries
1 scoop shakeology any flavor
1/2 c ice and blend

Am Snack:
Tropical quinoa snack:  1/3 c cooked quinoa topped with 2 tbsp coconut milk and 4 sliced medium strawberries.

Lunch:
2 large hard boiled eggs, cut in half, yolks removed and reserved.  4 tsp greek yogurt plain, 1 tsp mustard; 1 green onion finely chopped, sea salt and pepper to taste and paprika
Combine egg yolks, greek yogurt, mustard and green onion in bowl and mix til smooth.
Season with salt and pepper and fill eggs and enjoy

PM Snack
1 lage whole grain wheat cracker topped with 1/2 tsp prepared mustard; 1 slice of low sodium nitrate free chicken breast, and 1 slice of swiss cheese.

Dinner:  Lemon Dill Halibut
1 6 oz raw halibut filet
1 1/2 tsp extra virgin olive oil
1/4 tsp lemon pepper
1 dash sea salt
1 fresh dill sprig, finely chopped
1/2 up whole wheat couscous, hot
lemon wedges for garnish

Preheat oven to 500 degrees
Brush both sides of halibut with oil.  Place on baking pan.  Sprinkle halibut with lemon pepper, salt and dill.
Bake for 4 to 5 minutes on each side or until halibut flakes.
Serve with couscous.

Day 4
Workout:  Alpha Ab Intervals

Breakfast:  Morning Delight Smoothie
1 cup 100% orange juice
1/3 medium banana, cut into chunks
1 scoop Shakeology any flavor
1 cup ice
Place in blender and blend

Am Snack
Cinnamon Ricotta berries
1/3 cup part skim ricotta cheese topped with 1/4 cup fresh or frozen berries.  1 tsp slivered almonds, and 1 dash ground cinnamon.

Lunch:
4 oz raw lean top sirloin steak
2 cups fresh arugula
10 cherry tomatoes cut in half
1/2 c canned drained artichoke hearts
1 1/2 tsp extra virgin olive oil
1 tbsp balsamic vinegar
Preheat grill or broiler to high
Grill or broil sirloin for 3 to 5 minutes on each side or to desired doneness. Remove sirloin from heat and allow to stand for 5 minutes.
Place arugula, tomatoes, and artichokes in a large bowl. Drizzle with EVOO and vinegar and toss!
Place Sirloin on top and serve.

Snack:  Tuna and celery boat.  1 medium celery stalk filled with 2 oz drained solid white tuna and drizzled with 1 tsp fresh lemon juice and 1/2 tsp extra virgin olive oil.

Dinner: 
Roasted Tofu with Veggies
1 lb firm tofu, drained and cut into cubes
5 cloves garlic, chopped
12 oz green beans, trimmed
1 cup medium mushrooms, cut into quarters
1 medium onion, cut into chunks
3 medium red potatoes, cut into quarters.
1 tbsp extra virgin olive oil
1 tbsp reduced sodium soy sauce
all purpose seasoning blend, salt free.

Preheat oven to 375 degrees
Place tofu, garlic, green beans, mushrooms, onion, and potatoes in a glass baking dish; drizzle with oil and soy sauce.
Sprinkle with seasoning blend if desired and toss well
Bake for 45 to 60 minutes or until vegetables are tender, stirring every 20 minutes.
One serving equals 1/4 of recipe.  Refrigerate for up to 4 days.

Day 5
Workout:  Alpha lower focus

Breakfast

Push Play T25

Peanut Butter cup Shakeology
1/2 cup water
1/2 unsweetened almond milk
1 tbsp all natural peanut butter
1 scoop Shakeology, any flavor
1/3 medium banana, cut into chunks
1/2 cup ice
Place all in blender and blend.

AM Snack
1/2 cantaloupe or 1 1/2 cups cubed honeydew or 1 1/2 cups cubed watermelon.

Lunch:
2 slices whole grain bread
2 tsp prepared pesto sauce
1/4 medium avocado, sliced
2 oz low sodium, nitrate free, lean turkey breast, deli sliced
1/4 medium cucumber, sliced
1 slice medium tomato
1 thin slice medium red tomato
2 romain lettuce leaves, washed and patted dry
Top one slice of bread with pesto sauce, avocado, turkey, cucumber, tomato, onion, lettuce, and second slice of bread.

PM snack:
Tuna and celery boat.  1 medium celery stalk filled with 2 oz drained solid white tuna and drizzled with 1 tsp fresh lemon juice and 1/2 tsp extra virgin olive oil.

Dinner:
Chef Salad

Fitness Motivation Quotes

2 cups romain lettuce chopped
1 oz low sodium lean turkey breast chopped
1 oz lean ham chopped
1 oz mozzarella cheese
medium tomato chopped
1/8 medium avocado, diced
5 medium black olives
1 tsp extra virgin olive oil
1 tbsp red wine vinegar

Place all ingredients together and drizzle with dressing.

Once you complete this week then you will begin day 1 of the official T25 workout schedule!

Good luck and don't forget to take your pics and measurements to track your progress! 

If you don't have a Beachbody coach or would like to be in my upcoming challenge group for continued support and motivation please contact me below!!

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