A Grateful Life

recipes and tips for better living

Wednesday, August 24, 2016

Take The Beachbody Health Bet: Win part of the 1-3 Million Dollar Pot!

Can you believe it's nearly the end of summer?

As we shift back into our post-summer schedules and life takes on a different rhythm, there are new pressures and temptations that will be meeting us head on.  The isles of our favorite markets will be flooding with sweets and pumpkin and chai flavored treats, and as temperatures fall and the earth cools, we'll naturally start to shift into hibernation mode.  That's why it's so very important that you are taking advantage of these last few weeks of summer RIGHT NOW to utilize the energy of the sun and spirit of the summer season to get in your best shape ever and put yourself and your health FIRST.  There's a saying, you can't pour from an empty cup, and the truth is the burdens that life hands us are so much easier to handle when we are putting ourselves first, respecting our health and regular fitness practices, and fueling our bodies right.  It is in this awareness that the fitness company i work with is launching it's first ever health bet so that YOU get PAID just for working out and following your nutrition plan with me.  


Here's how the Beachbody Health Bet Works and how you'll be rewarded for your fitness:

When you participate in any of my bikini bootcamps, cleanses, or fitness challenges between September 5th, 2016 to October 2nd, 2016, you'll have the option to log your accountability on my ios and droid compatable app.  For those who log their superfood nutrition 5X a week and their fitness 3X a week you'll qualify to automatically win a share of the Beachbody Health Bet pot.  The pot is currently starting at $1,000,000 and Beachbody is adding another $5 for each new client who's getting started this month.  They pot will continue to grow up to $3 MILLION DOLLARS!  Thing is, they need to give all that money out, so it has to go to someone, so why shouldn't it be you?  If you can log your workouts 3 times a week and your nutrition 5 times a week, you WIN.  I know i'll be participating and logging along with all of my clients and challengers!  It's great motivation to work on your health and wellness and just another way that Beachbody is working to end the trend of obesity and help others live healtheir lives in a fun spirited way. 





Is there an investment/any cost?

For some of you perhaps, and for some of you, NO.  It totally depends if you've done a Beachbody program before and if you have Shakeology already.  If you have all you need, then you're ready to rock and all you need to do is reach out to me (or your sponsor coach if it's not me) and ask to be invited into their Beachbody Health Bet.  That said, if you haven't done a challenge before or you need shakeology, then there will be some investment to get enrolled, but i have found my clients work so much harder and get way better results when they had to make an investment in themselves.  That way they took their challenge much more seriously.  

There is one Option Though, where you can earn your investment in your challenge pack back totally free...

Should you be a great fit for our coach team, you will have the option to enroll as a coach where i'll sponsor you into our fit family team and you can earn your investment in your challenge pack back.   How do you do that?  You commit to your health in our team community and you start to help others.  It's as simple as inviting a few friends to get fit with you.  3 Referrals = A Free Challenge for you!  1 Referral means a 33% discount, 2 mean a 66% discount, 3 and it's free.  That all explained, nothing in life is free of course, you will be investing your TIME and ENERGY in your fitness challenge to achieve your desired results in September.  To me, Time and Energy are two of the most important and priceless commodities.




What's Shakeology?

Shakeology has been my elixir, daily health tonic and savior for the past 3 years.  For those of you who have followed my blog and know my story, you know my struggles with food sensitives, digestion and assimilation of nutrients, and my love for fueling my body with superior superfood nutrition.  When i found this supplement i was resistant to try it.  I thought i knew every potent superfood on the market and surely had spent $1000's of dollars on individual superfoods, supplements, green fixes and more.  When i bit the bullet and made the investment in Shakeology, it took me no time to get the results i wanted to get for years.  Just look back as some of my older blogs when i first started on it!  In 60 days of using shakeology with my beachbody challenge i dropped around 10lbs and 10 inches off my size 8-10 soft but shapely yoga physique.  It's why i've now made it a requirement for anyone who wants to take a challenge with me and see real results in bikini bootcamp.  

 

Ready to rock the Health Bet and figure out which program is best for you?

Start by picking the program that's best for you from the options below.  This month just about everyone of my favorite challenge packs are on sale.  There is something for EVERYONE, no matter your fitness level, but of course if you are unsure what you should pick, fill out the form below to join My Beachbody Health Bet and i'll help you figure out which program is right for you.  All of these challenge packs will come with Shakeology to help you with your cellular health, digestion, nutrition, and to get the results you want.  It's also a requirement to log in our Beachbody Health Bet.  

{NOTE:  ORDER FROM THESE LINKS ONLY IF YOU ARE NOT CURRENTLY WORKING WITH ANOTHER BEACHBODY COACH.  TO JOIN MY BEACHBODY HEALTH BET, MAKE SURE MY NAME COMES UP AS YOUR REFERRING COACH.  IF MY NAME DOES NOT POPULATE, INPUT COACH ID 293128.  IF YOU ARE WORKING WITH ANOTHER COACH YOU'LL ENROLL WITH THEM AND JOIN THEIR HEALTH BET.}


For a low impact, high sweat, fun, cardio dance inspired workout from the creator of 21 day fix.  Select COUNTRY HEAT AND SHAKEOLOGY CHALLENGE PACK.  This program is LOADS of fun, simple to learn, has you smiling and sweating, and all workouts are 30 minutes.  ($140 / usually $160).  


To dial in your nutrition and fitness with my favorite portion systems and learn how to build lean muscle effectively while leaning out with a National Bikini Competitor and 30 minute workouts choose either THE 21 DAY FIX AND SHAKEOLOGY CHALLENGE PACK, OR THE 21 DAY FIX EXTREME AND SHAKEOLOGY CHALLENGE PACK.  (both $140/ usually $160)  


If you're short on time, love Tony Horton, want a military inspired workout that will kick your rump in 22 minutes flat choose 22 MINUTE HARDCORPS AND SHAKEOLOGY CHALLENGE PACK ($140/ usually $160).  


To get variety of all these workouts and more and access a HUGE library of streaming workouts, cooking tutorials, and still get the portion system and all my exclusive member benefits including my personalized meal plans for quick slim downs, choose  CLUB AND SHAKEOLOGY CHALLENGE PACK. ($140).  


For a low impact, high burn, barefoot strength and balance class that infuses moves from yoga, pilates, and helps you build strength and stability and lean muscle tone choose  PIYO AND SHAKEOLOGY CHALLENGE PACK ($140/ usually $160)


For High Intensity, cardio rich, no weight workouts from the creator of Insanity, do the program i'm doing now which is INSANITY MAX 30 AND SHAKEOLOGY CHALLENGE PACK.  ($180). 


To enroll in the health bet with my late summer at home wellness cleanse and at home yoga retreat, choose ULTIMATE RESET AND SHAKEOLOGY CHALLENGE PACK (and select the VEGAN shakeology for this program / $275)



YOUR LAST DAY TO ORDER YOUR CHALLENGE PACK TO PARTICIPATE IN THE BEACHBODY HEALTH BET IS AUGUST 29th!!!! DO NOT MISS OUT ON THIS!


IF YOU HAVE ANY QUESTIONS FEEL FREE TO EMAIL ME AT: 

mfitandhealth@gmail.com 


or fill out this form to enroll for My Beachbody Health Bet:


www.tinyurl.com/MfitHealthBet



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Thursday, May 12, 2016

#WIDN: Summer Slimdown

Yesterday someone asked me about my exact diet & workout routine.  I had posted this photo in my bikini and my leaned out waistline caught the attention of quite a few friends and followers.  

First, you should all know that i don't 'diet'.  I follow my Bikini Bootcamp meal guide & eat what feels good in my body & aligns with my goals.  For me, as someone who suffers from a lot of food sensitivities that also means eliminating gluten, soy, and most dairy.  You can access my exact meal guide and the fitness program i follow through my bikini bootcamp community and get more details on my website HERE or contact me to learn about my newest upcoming Mfit Challenge. 

So i thought i'd share the only things I'm really doing differently right now, which i feel are helping me lean down:
✔️The performance line RECHARGE. I really think this has a lot to do with it. I've been mixing Recover in with my shakes but ran out so started on Recharge (I had it & wasn't using it, so silly of me). So now I'm mixing a half scoop with my Shakeology AND adding in a half scoop of Digestive Health Boost
✔️Digestive Health Boost: I'm lactose intolerant so dairy based supplements usually wreck havoc on my digetion and elimination cycles. I haven't had any problems so I'm assuming the fiber is in Digestive Health is helping, but also I think my body just reacts to the formulation of Recharge better than Recover (which is odd because they are very similar, but whatever I'm just sharing what I'm noticing).
✔️ double workouts 3-4x a week. When I say doubles I DO NOT usually do two 30 minute workouts back to back... RATHER I break it up into bite size pieces that in my mind make it more simple to complete and more fun. Usually I start with my full 30 minute workout & will either add 10 min abs and another 15-18 minute workout in or another low impact 15-25 min workout in that day, but I don't necessarily stack them.
✔️ kombucha over wine/sake. Some of you know I have a weakness for wine & sake. I actually don't drink wine that much anymore cuz it makes me feel shite next day but I eat sushi a lot and so sake usually comes with that for me. I still have it occasionally, but not as often as before, and if I want a drink at night (when my boyfriend is having a beer) then I have kombucha. Also when I eat sushi out I get sashimi, no rice hand rolls, & protein rolls, but I've always done that, just wanted to share.
✔️ Lastly I cut back on adding fruit to my smoothies/shakes-- they are plenty thick with the Preformance line & already sweet so it was just unnecessary sugars and calories. I do splash some cold brew coffee in my shakes which tastes awesome and gets me perky.

Hope these things help you out. I've definitely seen a difference especially since adding in the Preformance line so I wanted to share. Oh and for those of you that are women that already get that line of supplements I do NOT recommend creatine unless you want to get bulky, just stick to energize, recover, recharge (hydrate is fine too, I just don't use it to keep my sugars lower).



Learn more about Bikini Bootcamp, Join our Next Challenge, or just reach out to get support: mfitandhealth@gmail.com
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Thursday, April 28, 2016

Hot Chocolate for Health Nuts


Anytime it rains or gets cold i immediately want a cup of hot chocolate.  I'm sure it's my inner child that grew up sipping nestle's chocolate quik and carnation instant breakfast every morning from a bendy straw.  

I've learned a lot over the years from studying holistic health, working with superfoods, and researching cacao and clearly know that Nestle's is no way to start my day (or any child's day for that matter), but still there is something about chocolate for me that makes it a food that will forever be an elixer that gives me comfort and completes a good day.  It's so good to know that there are now reliable and healthy sources for quality cacao and cacao based supplements to help you get comfort from fuel that will actually serve a real need in your body.

I drink Shakeology daily.  I generally drink the Vegan Chocolate since i'm lactose intolerant, but i do enjoy a little of the Beachbody Recover Preformance Line which does have dairy in it.  It helps with my post workout muscle recovery and i've found combining it with my vegan shakeology not to be too overwhelming for my very sensitive digestion.  Shakeology isn't meant to be heated since there are a lot of heat sensitive ingredients like probiotics and digestive enzymes, but if you do it right you can continue to get a ton of nutrient density without compromising the nature of it.   Plus this is the best tasting hot cacao i've ever had! 

Recipe and instructions below. 


You'll Need:

1 cup of coconut milk
1/2 cup of water
optional splash of cold brew coffee concentrate
cinnamon

First blend all the ingredients in a blender.  Transfer to a small pot and heat over medium to high head stirring the entire time.  Keep the liquid moving so that nothing stays on heat source too long.   Heat until it lightly starts to steam, or til you dip a finger in and it's just hotter than comfortable for your finger.  Pour into a mug and serve. 



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Wednesday, April 13, 2016

Goal Digger Breakfast + Easy Meal Prep


I'm on the precipice of my 40th birthday, and i'll be DAMNED if i can't prove all the ladies wrong that have been telling me "there is just something that happens at 40 - it's just not as easy as it used to be to lose weight".  Well i don't know about you, but 'easy' and 'lose weight' were NEVER two thoughts that went into the same sentence for me, no matter what age i was.

It was NOT easy to do weight watchers, count points, and be freaking HUNGRY all the time.  I was NOT easy when i would wake up at 5am to spin for an hour then come home and jog before work.  It was NOT easy when i Turbo-Jammed by heart out in my living room and pushed myself outside my comfort zone.  It was NOT easy when the yoga teacher told me to hold postures, get deeper,  and turned up the heat.  It was NOT easy when i put in T25 and kicked higher and harder, and dropped lower than ever in my squats.  It was NOT easy to cut the drinking, to change my hunger cycles, and to create new habits.  NONE OF IT WAS OR IS EASY!!!  

RATHER i think what happens by the time you're 40 is you're so set in your stinking ways and you are quick to justify your excuses so you can keep on 'keeping-on doing' those things you love with those people you love.  And yes, those little things (i.e., cocktails, treats, snacks, brunch-eouns, dinners out, etc) here and there DO matter if there is no SCIENCE to your plan.

I see all too often individuals who are 'low carb', 'keto', 'paleo', 'mostly vegan', etc and they follow their plan monday - wednesday and somewhere around thursday a few things slip in and by the weekend it's 'okay' to have a few cheats.  I'm not saying 'cheats or treats' or whatever you want to call them are not okay, but if you're following a low sugar plan to get results and you add sugar YOU WILL NOT GET RESULTS.  If you are following a high fat plan and then carb out, YOU WILL NOT GET RESULTS, if you are vegan but eating all processed vegan foods and celebratory vegan treats YOU WILL NOT GET RESULTS.   Not to mention having 'dietary' success only monday through wednesday is under a 50% success rate over your entire week.



There is a BIG difference between being 'healthy for the most part' or 'paleo-ish', or 'vegan-ish',  then 'being on a program that will help you reach your goals', and that plan does not have to look imbalanced, but it will be disciplined if you want to lose fat.  The plan i follow does not "OUT" any food groups.  It "OUTS" shit like alchohol and cake cuz let's be real if you're drinking alcohol and eating cake you're not REALLY trying that hard to lose weight (remember "easy" and "lose weight" never fit in the same sentence).

Anyway, i digress.  I started writing this morning to share with you my food prep and breakfast for when i'm UBER serious about leaning down like i am right now (30 days out from my next bikini clad adventure, and 40 days out from my 40th birthday).  Generally breakfast on my slim down plan is going to be something like: protein, veggie, fat, optional small serving of starch.  So that could be egg white scrambles with veggies made in a non stick served with avocado and a few slices of sweet potatoes.....





Or it could be something like today's which took me UNDER 2 minutes to assemble because all of the food was pre-made from my food prep this week. 

(chicken, broccoli, avocado, pico de gallo, lemon, sea salt)

It starts with having the right plan, the right list of foods to pick from, the right recipes, AND what i find MOST important is doing Food Prep Weekly.  I actually do mine twice a week.  Here was my prep this week, you can also watch a short video of my typical prep HERE.  I gerenally supplement in with shakeology, fresh fruit, and occasional meals or dinner out with Andy (it's usually sushi and i get sashimi to keep it super clean). 

🔸chicken tenders (squeeze lemon cook at 400 degrees ten min or so till done) then chop (I cut with kitchen scissors) 
🔸steamed green beans 

🔸 steamed broccoli 
🔸 roasted or steamed chopped or sliced sweet potatoes (steaming is super fast but today I roasted with coconut oil)
🔸sliced raw bell peppers
🔸 hard boiled eggs 
🔸other things I have on hand
such as....avocado, lemon, sea salt, fresh herbs (basil, cilantro, thyme), pre-washed greens (spinach), tomatillo salsa, cashew milk & frozen cherries (for shakeology), bananas + coconut flour (for shakeology protein pancakes), shakeology boosts (digest, power greens, focused energy), BB Preformance recover & energize, chia seeds, hempseeds, almonds/almond butter, coconut oil, balsamic & rice vinegar & coconut aminos




To learn more about the programs and meal guides i use and coach with, or to connect with me about my transformation journey, message me HERE.  Alternately dive right in and start your 21 day Challenge with me TODAY.




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Tuesday, April 5, 2016

Goal Gut Check

 Do you set monthly goals? I've always been a list maker. There is just something so gratifying about crossing things off a list, but lists are more about little daily accomplishments rather than big goals or big changes.
What if you set just 4 or 5 smaller goals a month or one big PUSH goal?  
What if you sat your duff on a meditation pillow, started visualing what it is you want by month end, how it would make you feel, the changes that arrived, how you feel achieving your goal, and from there reverse engineer what your daily habits and actions had to be to get you there?  
What if you put pen to paper and wrote down all you visualized, your goal, your actions steps weekly and daily, and a deadline you wanted to reach them by?  
Do you think anything would change? I do.
Here's what i do monthly now that has helped me continue to move my life forward and reach new goals. It's also how i had time for a second short workout today and this five minute cafe style lunch. It's all in planning....
1. get clear on your monthly goals or PUSH goals (don't overwhelm yourself - one big goal is perfect - it will give you smaller goals to reach weekly)
2. reverse engineer that goal - what are the actions and habits of a person who achieves this goal, what changes do you have to make on a daily and weekly basis to get there?
3. find a tracking/measureing method and accountability partner - who will hold you accountable? how will you determine if you are making progress in the amount of time you visualized? What are the daily tasks and weekly tasks that must be crossed off your list. Make the list that has these tasks listed so you can easily cross them off.
4. schedule it - unless you create time for the new things you're adding in, and make sacrificing with what you're already doing then you'll likely find that you won't have enough hours in the day to get it done. Bottom line is we all have the same 24 hours in the day and as a very well respected entrepreneuer once said, "You're awake for 18 hours, you sleep for 6. If you think you need more sleep than that, just learn to sleep faster."
5. 10 X it. By nature we tend to procrastinate on the things we don't want to do, but we are also a reward driven society. So while you may experience some 'feet dragging' on the front end, once you start seeing progress you'll have Big Mo (momentum) behind you to keep you plugging forward. If you do everything with the attitude of 'i'm going to do it at 10X' (10 x more of this, 10 x more of that, 10 x the focus, 10 x the commitment, 10 x the consistency), you'll see results a lot faster. (Get the book The 10X Rule by Grand Cardone.)





Because my current goal is to be in stellar shape by the time i'm 40 (42 days from today) and because summer is just another 30 days or so behind that, you better believe i'm 10X-ing LIFE right now. Workouts 10X Nutrition 10X Personal Developement 10 X Leadership 10 X Blogging 10 X :) 



video


The new Brazilian Butt lift workouts just released on M*Fit on Demand / BOD and i'm ALL ABOUT THEM! I figure if Leandro trains the VS models how to get their rears 'high and tight' then my 'low and loose' back-side can have a serious renovation. Plus you can access all these new BBL Carnival workout totally FREE with my CLUB MEMBERSHIP for the next 30 days and it's only $2.99/week after that if you keep it, so really there isn't any excuse except the excuse that you actually LIKE to have something to complain about.  





Contact me to connect or join the club: mfitandhealth@gmail.com

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Sunday, March 27, 2016

Glamping for Prisses Like Me


So you want to camp but....

~ you're not super partial of sleeping on the ground
~ you don't love not having a cafe in walking distance to make you a hearty breakfast so you don't have to drive anywhere
~ you really aren't into bugs
~ AND maybe, even though some of your camping partners are off work, you have some remote work to do and need a little wifi.

Wait...let's make sure....you do still like nature... you do right?  ;)  

If those are your limitations as to why you don't pitch a tent with your significant other or family then you should definetly consider Glamping.  It's like camping with a bed and wifi.  

For our trip to El Capitan Canyons we reserved a Safari Tent which uses the shared bathrooms (though they are really clean, it's still pretty darn cold to whip off your clothing in the morning and jump in the shower), however there are cabin options that have their own bathrooms for those who are even more 'priss' than me.  

Here's a couple snaps from at our camping trip, some of our fave eats, and how we made our morning superfoods shakes.  We even found some goats while hiking!

stopped in Santa Barbara on the way up and hit up East Beach Tacos.  Ahi Tacos for the Win!

Best Way to Shake While Camping:  coconut water + water + chocolate vegan or cafe latte shakeology

when Bae goes camping with you and is forced to be in selfies.


He's such a Caveman.  Who else can light a campsite fire without a match but just a flint.  #Swoon.

Annnnnnd, my favorite treat while at the campfire (outside vino and brown sugar baked beans of course)????




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Tuesday, March 22, 2016

Finding Balance with Ayurveda


Do you find that when traveling you tend to get bloated or perhaps become less (eh-hem) 'regular' ?  Well you're not alone and there is REALLY sound reason why this happens, and it's all explained in the ancient teachings of Ayurveda (the oldest form of medicine still practiced in the world today and where Traditional Chinese Medicine got it's roots from).  Ayurveda is traditional Indian medicine and works with the aspects of diet, herbs and lifestyle on correcting and maintaining balance in our delicate and ever-changing bodies.

Personally, travel sends my body into a whirlwind.  Especially if i'm going by plane i'm bound to be bloated most my trip and feeling less than grounded even once i land.  However, when i get home i can get rebalanced and back to my slimer natural state in under 48 hours just by practicing Ayurvedic techniques and correcting my diet.

According to Ayurveda travel and movement creates Vata which is a combination of air & space. It totally makes sense: If you're flying 35K ft in the air you'll naturally encounter the elements of air and space which then become more prevalent in your body. That's why when most people travel they become less regular and bloated.  Air is drying and space is, well spacious, and can hold a lot of air.

I have a whole series on Ayurveda on my you tube to learn more.  There are 7 videos in the series. 




www.mfitandhealth.com for personalized coaching or to join our coach team of wellness advocates and fitness professionals. 

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