Food Edition #2

Saw these tasty breakfast/early morning snack ideas and had to share
Enjoy

 source:https://blog.myfitnesspal.com

Baked Oatmeal Cups

Ingredients

• 1 medium (120 grams) banana, mashed
• 3 tablespoons honey
• 1 1/4 cups (100 grams) rolled oats (certified gluten-free if necessary)
• 1 large (30 grams) egg white 
• 1 1/2 cup (370 grams) plain Greek yogurt
• 1 1/2 cup (185 grams) fresh berries 

Directions

Preheat the oven to 320 degrees F (160 degrees C). Then, spray muffin tin cups with cooking spray. 

Mix the first four ingredients together until well-combined. Use a 1/4 cup measure to portion mixture into muffin tins. Press the mixture into muffin tin with the flat side of a spoon or with your fingers.

Bake the oatmeal cups for about 15 minutes or until the edges are brown. Allow to cool before handling. Serve with 1/4 cup plain Greek yogurt and 1/2 cup fresh berries.

Nutrition Information

Serves: 6 | Serving Size: 1 muffin sized granola cup  + 1/4 cup plain yogurt + 1/4 cup fresh berries

Per serving: Calories: 160; Total Fat: 1g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 3mg; Sodium: 34mg; Carbohydrate: 31g; Dietary Fiber: 3g; Sugar: 18g; Protein: 9g

Nutrition Bonus: Potassium: 173mg; Iron: 5%; Vitamin A: 1%; Vitamin C: 9%; Calcium: 7%

Cheesy Cauliflower Biscuits

• 1 medium (590 grams) cauliflower head, leaves removed
• 3 cloves garlic, minced
• 2 large (50 grams, each) eggs
• 2 large (30 grams, each) egg whites
• 1/3 cup (95 grams) nonfat Greek yogurt
• 1/2 cup (60 grams) cheddar cheese, shredded
• 1 teaspoon kosher salt
• 1/2 teaspoon black pepper

Directions

Preheat the oven to 400°F.

Steam cauliflower for about 10-12 minutes or until very tender, then transfer to a food processor. Add minced garlic and pulse several times until smooth and creamy.

Transfer mashed cauliflower into a large mixing bowl. Add in two whole eggs, cheddar cheese, nonfat Greek yogurt, salt and pepper and mix together.

In a separate bowl, beat egg whites until stiff. Then, slowly fold the egg whites into the cauliflower mixture.

Coat a mini muffin pan with cooking spray of your choice. Then fill the cups to the top with the cauliflower mixture. Bake for 20-25 minutes, until golden brown.

Remove from the pan, and set on a cooling rack.

Nutrition Information

Serves: 12 |  Serving Size: 2 biscuits

Per serving: Calories: 52; Total Fat: 2g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 33mg; Sodium: 165mg; Carbohydrate: 4g; Dietary Fiber: 2g; Sugar: 2g; Protein: 5g

Nutrition Bonus: Potassium: 225mg; Iron: 2%; Vitamin A: 1%; Vitamin C: 55%; Calcium: 3% 

 source:https://blog.myfitnesspal.com

Egg & Bacon Mini Casseroles

Ingredients

• 1 (10-ounce or 280-gram) package frozen chopped spinach, thawed
• 4 slices (35 grams per slice) 100% whole-wheat bread, cubed
• 2 tablespoons olive oil
• 1 cup (110 grams) shredded cheddar cheese
• 3 green onion stalks (35 grams), chopped
• 1/2 teaspoon garlic powder
• 1/4 teaspoon salt
• Black pepper, to taste
• 4 slices (110 grams) cooked bacon, chopped
• 5 large (50 grams each) eggs
• 1 1/4 cups (305 grams) low-fat milk

Directions

Preheat oven to 375°F (190°C). Spray one 12-well muffin tin (or two 6-well muffin tins) with cooking oil spray, and set aside.

Put thawed spinach into a mesh strainer, and squeeze out as much excess water as possible. Set spinach aside.

In a large mixing bowl, coat cubed bread with olive oil. Add spinach, cheese, green onions, garlic powder, salt, pepper and bacon. Toss the bread mixture until well combined. Divide the mixture evenly among the 12 muffin-tin wells.

In the same bowl, beat the eggs and stir in the milk. Pour the mixture over the bread in the muffin tin, trying your best to evenly divide the egg-and-milk mixture into each muffin well.

Bake the casseroles for 30–40 minutes, or until the bread on top is golden and crispy and the centers are set. Test by poking a skewer into one of the casseroles, and see if it comes out clean.

Allow casseroles to cool before serving.

Nutrition Information

Serves: 6 |  Serving Size: 2 mini casseroles (70 grams each)

Per serving: Calories: 300; Total Fat: 20g; Saturated Fat: 7g; Monounsaturated Fat: 8g; Cholesterol: 206mg; Sodium: 538mg; Carbohydrate: 14g; Dietary Fiber: 2g; Sugar: 4g; Protein: 17g

Nutrition Bonus: Potassium: 369mg; Iron: 11%; Vitamin A: 123%; Vitamin C: 22%; Calcium: 32% 

Review of the BB Performance line of supplements

My review of the Beach Body supplement line (3/5 of the line tried--see below or check out my Facebook page).

Right before December started I decided to try out the performance line of supplements that beach body released this past Summer. It was developed by Harvard trained scientists and the pre-workout claimed to be "different" then other pre-workouts. At first I thought, 'yeah sure, that's what everyone says' but decided to try it anyway.

On Sunday I mixed Energize, packed Hydrate for the gym, and was on my way. Both mix up as bright neon concotions, which admittedly was a bit weird at first, but the flavor made up for the odd appearance.

As prmised, the pre-workout kept me focused but did not have the usual negative effects (jittery, pins and needles, racing heart, and so on). While working out, I was surprised to find that Hydrate lived up to the name. It seemed almost 'wetter' than water, a strange observation I know but hard to explain unless you've tried it.

Following my workout I took Recover and it instructed me to mix with water. I was SO apprehensive to do that as any other protein I had mixed with water was TERRIBLE. But this was not that bad (reminded me of the old school chocolate slim fast). Not delicious by any stretch but definitely tolerable.

I did not try the Creatine because I'm not sure I will be incorporating that into my fitness routine. I also didn't try the Recover because I forgot to take it an hour before bed. Shucks!

Regardless of missing the sleep recovery powder, I woke up with NO soreness. I had done squats, upper body, back, and shoulders. This amazed me but I thought, maybe it'll come the next day? But the day came and went and still no soreness.

Some may argue, "well maybe you didn't work out hard enough" but from other reviews I've seen, many feel like i did. But time after time, use after use, they still had little to no delayed onset muscle soreness (DOMS).

Feel free to contact me to learn how you can get your hands on these supplements for your own trial.

Review of "You are a badass...' By Jen Sincero

To the left is a notebook I found with an amazing quote from the late great Teddy Roosevelt which reads "Believe you can and you're halfway there."

I feel that the notebook was "calling" to me while I walked down the isle that day looking for something to jot down notes in. It seemed to embody a message of hope for my fitness journey over all.

But, I digress. The real reason for this post is to review 'You are a badass, How to start doubting your greatness and start living an awesome life' by Jen Sincero. This book was recommended to me countless times. It appeared to be an easy read and although I normally do not finish books on personal growth, I was determined to complete this one.

Overall I enjoyed the context of this book.  I enjoyed the more light hearted way she goes about explaining things. I liked that she was not always socially, politically, or grammatically correct in EVERY aspect. I also enjoyed the various stories and perspectives she provided as the basis for some of her talking points. It allowed for further comprehension for the most part.

While it made the book shorter and was sometimes distracting---I did not mind the various page breaks, icons, and outlined text. As a matter of fact, some of these excerpts include some of my favorite quotations. As such, I thought for the most point it was with purpose.

What I did not care for so much was the reference to 'god' and the fact that this had almost its own chapter within such a small book. While she also indicates this can be considered or defined as 'source energy'---I personally just wanted to have something broad that I could apply to my life and really anyone's life. I think that had she kept with the idea of 'source energy' or 'universal energy'  without dropping the God bomb it would have been better for a broader, further reaching audience. Not everyone believes in god but everyone can use personal development.

I also did not care for the fact that a couple of times in the book she makes note of needing to meet deadlines to the book and not being done, or not being committed, etc. I thought that was honest but made me think in the back of my mind "was some of this content rushed?"

Some quotations/exerpts I enjoyed during my readings:

• "You have created your own unique reality and are living your life according to your own unique path. You are the only you that will ever be. You are kind of a big deal"
• "Comparison is the fastest way to take all of the fun out of life"
• "Screwing up is not your special skill, get over it"
• "Our fantasies are our realities in an excuse-free world"
• "Forgiveness is all about taking care of you, not the person you need to forgive. It's about putting your desire to feel good before your desire to be right"
• "You're the author of your own life [...] and the sooner you decide to write yourself a better script, the sooner you get to live a more awesome life"
• "Passion trumps fear"
• "Other people's needs can occupy several lifetimes' worth of our attention, and if you let them, they will"
• "...fear will always be there, poised and ready to wreak havoc, but we an choose whether we're going to engage with it or turn on the lights, drown it out, and crawl past it"

and last but not least

"Don't get so tangled up in the stupid little stuff that you miss out on enjoying the people who have part-ownership of your heart"

Feel free to buy the book and judge it for yourself.  It is an easy read with some great points and exercises (just don't mind the cursing and God speak and you'll be all set). You can find it almost  anywhere online OR if bookstores are still your thing, Barnes and Noble should carry it as well.

Happy reading :)

Day 21 and beyond

November 25

   As promised, here is a little collage I made to show my progress through the 21 day fix journey.
     Day 1 I was bloated and had little to no stomach definition left due to slacking at the gym and a bad diet.
      Day 10 was about halfway and you can see that my stomach lost some bloat and started defining my obliques.
       Day 21 was the final day. I did have wine the night prior (more than 4 Oz alloted) but still ended it off with progress. You can see my stomach is more defined and the bloat is GONE.

       In totality I shed over 7 lbs and lost almost 2 inches on my "pouch#. I lost a half inch on my butt, this was a negative as I liked my squat booty. Everything else lost, good riddance! I feel better and look better. I have energy and don't make excuses as much or wimp out entirely on work outs. While this is an accomplishment I am not stopping here.
    So what's next? Well I bought the 3 day refresh so I can get back on the right foot after the turkey day drinking and earing shenanigans. I also plan to integrate the 21 day fix workouts with my weight lifting gym routine.
     While hitting the gym I will be trying out the performance line sampler rfrom BB and anxiously waiting the release of Hammer and Chisel in December as my next program of choice.

Yummy Holiday Recipes you HAVE to check out!

November 23rd

Food edition

So in the honor of Thanksgiving I figured I would give the readers here a treat and post some yummy recipes I have my eye on for this Thanksgiving and beyond. They gave me the 'feels' for the holidays and I am hoping to sample some of these treats either now or shortly after the holiday. Feel free to try some (or all) of them out this holiday season and let me know what you thought!


Source: Liren Baker of Kitchen Confidante

Cranberry Chia Seed Sauce

 

Twice baked sweet potatoes

Roasted Brussels Sprouts   source: Tan Rutley, blogger

WHIPPED POTATOES WITH THREE-ONION BUTTER

Kale apple salad

source for below: Liren Baker 

Pumpkin Pie Custards

and last but not least my last yummy 'try' is:

source: Amy, blogger at Savvy

Caramel Apple Crisp Recipe

Stay tuned for additional recipes, updates, stories, and more!

Thank you for your time

Tiesha

Thankful: Catch up days 2-5

November 23rd

    So each day I continue to post on both of my pages on Facebook the various things I am thankful for. Just to catch up on days 2-5.

Day 2: Thankful for his love and acceptance--See the pic, view the link or follow below*

-This man accepts me and loves me purely. He sings made up songs with me, laughs with/at me, let's me rant like a lunatic, and supports me.

-Best of all he LOVES me inside and out for the less than perfect person I am. For that I am ever grateful because in this crazy world we all need a few good people in our corner.

Day 3: Thankful for friends--See the pic, view the link or follow below*
-Sometimes in life people come and go. The best don't just have to be the ones who always stayed, there is so much merit in crediting those that returned to your life. For my close friends Bekka and Zac I am ever thankful.

Day 4: Thankful for my health & life med free!--See the pic, view the link or follow below*

-For a while I have strived to forgo the medication dependency I developed. In my teenage years I always suffered from migraines and had various medications on and off for them. I accepted medication as the solution because many other family members I knew were plagued by migraines.-In my early 20s I was put to daily anxiety medication. I hated it and quit cold turkey. This proved a bad idea. A panic attack at work a couple years back led to temporary hand and mouth paralysis. It terrified me back into the world of meds. This time on an as needed medication despite my doctor's reservation.
-Now i can say i have been Xanax free for 2 years. Aside from a set back here or there I have also taken myself off of migraine medication. I attribute this to healthier lifestyle choices. I eat better and live a more active life and it makes all the difference. I overall feel like a better version of myself and for this I am so grateful.

Day 5: Thankful for my brother & our bond/friendship--See the pic, view the link or follow below*

-When I was 11 my mom told me she was going to be having another baby. I was crushed. I figured this baby was about to steal my best friends (my parents) away from me and life as I knew it was over.-Now that the baby is a young man of 16, I laugh at these thoughts of unjustice. Watching my brother grow up has been one of the most rewarding experiences of my life. I lost nothing, I gained a new best friend, I gained so much more than I 'lost'.
-Now my always drilled into our brains to be close, but I think our bond has in some ways exceeded her expectations. Despite a 12 year difference we still share interests, adventures, and secrets with one another. We know the other has our back. Our memories together leave other siblings envious.
-I am so proud to call such an amazing young man my brother and my friend. To many more adventures, Dev. Love Sissa.

*If you want more up to date details on my day to day feel free to follow me on Facebook here!*

Noteworthy: My page is also where you can find up to date information on up and coming challenge/accountability groups I will be running. In addition I hope for this to be a place for humor, inspiration, fitness ideas, nutrition, so on and so forth. Feel free to follow, comment, and be a part of it all with me :)

Last but certainly not least I have finished the 21 day fix (although I still did the Monday workout this morning). I will be posting pictures tomorrow once I have edited the before, middle, and final results into a nice little collage to show the whole progress.

Stay tuned
Thanks for reading
Tiesha

T.H.A.N.K.F.U.L----8 powerful letters when combined

November 19th, 2015

For the next 8 days leading up to Thanksgiving I am choosing to post an image which displays something I am thankful for. Today in my 'Like' page on Facebook- I chose this as my first image:

Also, just to share some trials and tribulations with you (total first world minute problems)---On 21 day fix you can only have this tiny little container for dressing. I use to put a lot of dressing (albeit sometimes "healthy" options just not portions) on my salad so this is HARD for me to adapt to.

One thing that was a save for me was that vinegar is a "free" food. So I have been using that on my salads to be able to still get the 'juicy' satisfaction without the cheat. However, the other day I forgot my vinegar and was really hungry. So I had to eat it dry and as I sat there munching like an animal it reminded me of the following graphic. So I made my own meme out of it. Hope it makes you smile :)

Links of the day:

• Article of Choice #1: Buying these organic foods are wasting your money!
• Find out what crunning is!

Fun Fact learned from Health24

• Blueberries, strawberries and raspberries contain plant nutrients known as anthocyanidins, which are powerful antioxidants. Blueberries rival grapes in concentrations of resveratrol – the antioxidant compound found in red wine that has assumed near mythological proportions. Resveratrol is believed to help protect against heart disease and cancer

Stay tuned!

Tiesha Braley

'Come on baby light my fire'

A little more about what lit my "fire'"

      I had always been an active child and even well into my preteens.  As a kid my father built me a tree swing; raked piles of leaves to jump in; built igloos or ice forts; and had me going all over. I use to play out in the woods for hours. As a preteen my father got me into softball but admittedly I was no good so I was put in outfield. I ended up more interested in destroying ant hills and picking purple flowers than anything else and played maybe 2 years. After that (or maybe around the end of softball) my grandmother got me into gymnastics for a couple of years. And when I was in 7th and 8th grade I was a cheerleader for the basketball team, my mother never missed a routine.

     When I got to High School I had what my mother lovingly referred to as 'baby fat' (I called it muffin top but tomato tomatoe?) and I was not interested in cheerleading AT ALL.  I became far less active,  more  self-conscious, more anxious, and it all lead to depression. My sophomore year I was the heaviest I had been (I believe my heaviest was 135 pounds standing at 5'2).  This was my "too chubby" phase as I referred to in my last post. A friend and I got a gym membership but it was moreso a social gathering spot then an active and serious attempt at a healthier lifestyle. Often we'd munch Burger King afterward :-x 

   Fast forward to college at Boston University. My mother became ill and had to do an experimental drug series that only had 40% success rate. Between working 2 jobs (eventually I did quit 1) and full time school at night my anxiety was so bad I was forced to go on daily anxiety medication as my weight slid down down down. I was MISERABLE on daily medication and took myself off of it against Doctors orders. I just couldn't stand how I felt on it. I wanted to try something else since my Doctor ignored my requests for alternatives to the daily medication. I dabbled with fitness here and there but nutrition and routine exercise were not high on my priority list. It wasn't until 2011 when I graduated from BU, got out of a 3 year long relationship, and moved in with a friend that I started working out more routinely and convinced my Doctor to put me on as needed medication. She complied, despite the fact that at one point I dwindled down to a measly 93 pounds. I had tried everything including eating Mcdonald's daily just to gain fat, weight, anything. But nothing was working and I was not gaining ANY weight. It seems like a dream but for me, it was a nightmare I couldn't wake up from. Finally I decided to forgo the 'let me try' diets and just started delving more and more into different fitness and health related activities.

   I was going to hula hoop classes, fitness classes, belly dance classes, and trying to eat a little healthier. I was going for nature walks when it was warm and putting in significant effort into my fitness.  I even tried acupuncture which soothed anxiety/depression and migraine symptoms. Eventually my mother's condition improved 100%. After that it was almost like everything was falling into place.  I was working out more and getting compliments. I even got the diagnosis on my knee issues from childhood! I came entirely OFF my anxiety meds, OFF my migraine meds, and was generally feeling pretty dang good about the 'newness' of my life. I had gotten over a bad relationship, started dating, and started loving how I felt in my own skin.

    Alas, life is not so simple and before I knew it I was tossed back onto the roller coaster that is life. I got a call that my father was diagnosed with stage 3 throat cancer. Within 2 weeks this had been escalated to stage 4. He had an emergency partial laryngectomy and Doctors said wouldn't talk for a while, if ever. Fitness took a backside, life took a backside---it was a blow to have one parent recover as another one got sick. Words cannot properly convey the feelings I felt dealing with all of that.

   Once my dad went into remission for cancer he began having all sorts of other health related issues from the chemo and radiation treatments. He is now talking, though he will never sound quite like his old self, and I am so thankful for every day I get to spend with him. Depsite his ongoing health issues, once he went into remission (and my mother had not had any further major issues) I finally felt I could get back to ME.

    I was set up by my mother on a blind date with a "sweet" guy. He was a little younger than I was use to but I figured 'why not' as what I was doing was not working. We really hit it off and almost a full year later we are still together. He inspires me everyday because he was at one point almost DOUBLE his weight (I'll ask him and possibly share pictures later). Through healthier eating and weightlifting he was able to lose over 160 pounds and drop from about 400 to 240. This astonishes me. I think he is SO strong and powerful emotionally. He has opened my eyes up to what hard work and determination can really do for the human spirit. It just wakes me up to say "Um hello, what's your excuse again?"

    So in summation, my 'fire' for health and fitness was smoldering from my years of teen angst through present. The ability to wean myself off of daily medications re-lit that fire until parental health complications threatened its rekindling. When life was quiet enough  for me to slow down, I met one of the best men ever to be my partner. He inspires me to push myself to achieve my own fitness goals because he has done so much in the realm of physical self improvement. Through his support and continued goals of leading a more active, healthier lifestyle I have relit my fire to its hottest yet. From here I expect this fire, this passion, to only grow. I hope to spread it like a contagion to others looking for a better way of life.

Stay tuned

Thank you for reading

Sincerely

Tiesha Braley

Being "Too"

My reason why

           

     Throughout most of my life I have suffered from being "too." This came from external and internal perceptions of my life and how I lead it. I have been "too loud" and worried "too much." I've cussed "too much" and been "too much." In my teens I felt "too chubby" and often now I am called "too skinny." It may come off as a bit dramatic but when you break it down, I am sure you can also think of a time when you have also suffered from being "too."

  As Danielle Laporte once wrote 'You will always be too much of something for someone: too big, too loud, too soft, too edgy. If you round out your edges, you lose your edge."  As I am growing and coming more and more into my own I can see how true this statement is. When we are young as cliche as it seems, and no matter how adamantly one may deny it, a piece of us just wants to fit in. When you get older you just want to be something different than another 30, 40, 50+ year old.

     In addition of being "too" I also had the joy of a variety of health related issues. This ranges from  unhealthy eating habits to physical/emotional ailments. I have been known to overeat and emotional eat when bored or stressed. I have had knee issues since I was about 12, migraines, and my all-time favorite (not really) anxiety/panic disorder.  I've been on daily medications, as needed medications, and over the counter medications. 

    The culmination of all these issues is what got me interested in fitness. This is my reason WHY so to speak. It was a slow growth to get to where I am now where I feel completely empowered and passionate about my health and fitness. Is this my destination? Heck no. I expect to flop and flounder here and there because well, that's life. Right now I have successfully watched what I ate and worked out 15 days straight using 21 day fix. But I am not stopping here. I am going back to my normal gym workouts after this program; incorporating the 21 day fix workouts;  keeping with my knowledge of proper portions; and pushing onward to the best me I can be. I have a new fire** in me for fitness and I cannot wait to see how much more I grow and improve from here.

Thank you for your time.

Sincerely,

Tiesha Braley

** Read next entry titled 'my fire' to learn more about my journey and what lead me to my new desire for a better and healthier lifestyle. 

Progress Post 1

Progress:

At first my thoughts on my progress were to absolutely bore you to death with what I have been eating. But that is no fun. Instead I have decided just to say I have been trying new items, sticking to the 21 day fix meal plan and honestly LOVE daily Shakeology shakes. I am in no way a salesperson but I HAD loved the Shakeology prior I just kept justifying to myself reasons not to buy it. I consider myself a bargain shopper (unless its for someone I love, then I will  spend spend spend). Problem was I always had a problem loving myself. After getting to a certain point and always feeling crummy I decided to take my already semi-fitness lifestyle and kick it into gear FOR REAL this time. Now, I don't think I will go back. These past 11 days have already boosted my confidence SO much and I cannot imagine going back to the sadder version of myself. The consistency in the workouts and meals has:

• Reduced Cravings for crappy food (don't get me wrong, smelled some GOOD stuff the other night and it peaked my interest but I dint cave)

• Reduced the amount of headaches I have had. I also contribute this to my increased water intake

• Completely diminished if not taken away my anxiety!! No medication (which I was starting to fear I'd need again----more to come on my story in later posts!)

It is not just me trying to feed you a load of crap either
My friend wrote a review on her own BB blog after just 3 days of using Shakeology:

Blog « Back Three-Day Shakeology Review November 4, 2015 9:48 AM I felt the need to post this because I am pleasantly surprised by the product. Without making it known to my friend that turned me on to it, I was very skeptical at first. I have never been a fan of replacing meals with shakes or supplements and have always found myself left hungry or completely put-off by the shake. Even though it has only been three days, I am loving the vanilla Shakeology! The first day I had it plain with a little almond milk. The last two days, I have incorporated a banana into it (to get my fruit over with for the day) and it is delicious! After one day of using Shakeology, I also found myself looking forward to it the next day. I am the type of person that would MUCH rather have a savory breakfast such as eggs, toast, sausage etc., so the fact that I enjoy Shakeology for breakfast is a huge win.  More to come.. Below are some pictures from some posts I have put on my Facebook and/or Instagram. Notice my progress picture in the middle collage. Just for fun I wanted to share my post about me becoming a coach. There will be more to come as I try more recipes with Shakeology, the 21 day fix, and just and overall new and improved lifestyle.  Stay tuned :) Signed, Tiesha

The journey of a thousand miles begins with one step-Lao Tzu

 October 2015

    In the last few years I have dipped my feet in the proverbial fitness pool. I tried to curtail the purchase of the 21 day fix program because I figured you can find almost anything on the internet and that I could cheat the system. With only a few articles I embarked on a mission to attempt my own version. This failed and didn't last more than a week, week and a half maybe.

    A few days ago I made the decision to buy a challenge pack with shakeology and the REAL 21 day fix program. I am blessed enough that my friend Bekka is also embarking on the journey with me beginning November 2nd.

 But fitness is more than one program, it is a mind set. It is a conscious effort. These are the steps I have made in the past week to move in a positive direction for my health and fitness. I am also putting my goals below. Ask yourself, what are you going to do to live a more fit lifestyle? Don't you think you are worth the extra time and work?

What I've done for my fitness journey

• Went to the gym twice in the last week to weight lift (celebrate even the smallest of steps or you will always be able to let failure sneak in).
• Fitbit achievements--Over 9k steps a day since Friday
• Since Friday October 23rd
• 9000+ steps: Friday October 23rd; Sunday October 25th
• 18,000+ steps Saturday October 24th (Gym in morning, concert where I danced at night)

Meal prepped last night. Did not count calories or portion to a certain dietary need. It was more to have real meals and not opt out for things that seem fast and cheap. I also opted for leaner meats and healthier alternative. My menu consisted of: 

• Pot roast, baby carrots, onion, and red potatoes in a red wine braised seasoning
• Steak with sweet peppers and brown rice
• Lemon pepper chicken, broccoli, and sweet potato (baked with brown sugar, butter, and cinnamon)
• Turkey tips with baked asparagus (olive oil, salt, pepper)---ideally served with salad
• Shredded roasted chicken (for use with salad/wraps or served with left overs of brown rice)
• Set up my beachbody coaching website, my individual profile, and found one friend to embark on the 21 day fix ride with me (ups and downs, we WILL finish this).
• Check out my coaching page! From there you can see my personal profile; learn about beach body's 19 programs; and even purchase items.
• Learn more about 21 day fix!  If interested--use my coach ID (8757380 and I am more than willing to help you in your own journey! If you are on the beach body site, find me under username TEESH09
• Bought the book "You are a badass" by Jen Sincero 
• Check out the book on Amazon!
• Started a small motivational group for my closest friends to try to share recipes; fitness facts; motivation; and overall support. 

Goals for my fitness journey

• Smaller goals
• Read one fitness article or watch 1 fitness/nutrition/health related video each day
• Friday: Will Drinking Alcohol Stop You From Seeing Results?
• Saturday: 15 Ways to Get Fit on a Budget
• Sunday: 13 Healthy Halloween Treats
• Monday: How to motivate yourself to workout when you don't want to
• Try one new healthy recipe each week (or at least try one new ingredient each week that is healthy and NOT in my food comfort zone)
• In my meal prep this week I reintroduced sweet potato; pot roast; and turkey tips.
• Get my friends actively engaged in the group I have created
• Keep this AND my beach body blog with frequent posts. Stay sincere, remain honest, and try not to bore anyone to death if they do read it.
• Medium goals
• Complete 21 day fix.My success will make others want to succeed. Remind myself to STAY COMMITTED. I AM WORTH IT.
• Help Bekka complete 21 day fix, keep her motivated, support her journey!
• Start my own challenge group once I get my feet wet more with the beach body coaching system and program(s). 
• Large goals
• Toned stomach
• Better attitude
• More confidence

  For anyone who took the time to read this thank you, I wish you the best on your own fitness journey. Feel free to continue to follow me and reach out if anything I post strikes a chord.

Sincerely,

Tiesha