October Accountability Group

Quite the difference a year can make!  I have been struggling a bit lately with motivation & energy...but I have a REALLY good reminder to help me along the way with my new journey! This pregnancy has been MUCH different than my last! <-- my last pregnancy was full of LONG hours at work,  DQ cheeseburgers, lack of exercise and lots of anxiety!  After Brodilynn I found myself with 40 pounds to lose, no idea where to start, a lifestyle that I wasn't proud of with a new baby girl & someone who would eventually need to look up to me (and what she would find is some serious body image issues!) I knew the end to the vicious cycle needed to stay with ME! I searched high and low for answers, someone to help me and with a bank account that was NOT about to support a gym or personal trainer.

Reality was...I needed support. I needed direction, a community, daily accountability, help in the kitchen, I needed consistency (not something I would do for a week then give up because "why didn't I have abs yet!! "😂

Long story short...this time around will be VERY different! I have learnt the tools I need to keep this body healthy for me and this growing peanut! Both my babies get to have a healthy, happy, confident momma for years to come!

MOST grateful today though, is the opportunity I have to help others find their way just like I have! Through my own journey I am able to take on other beautiful women & give them the gift of self-love and care 😘

I'm beginning to accept a new group of clients for October! I KNOW Summer is hard, but now is the season to prepare yourself for the rest of your life <---because life happens NOW, not when you have some free time or January 1st. 

It's doesn't matter where you are in your journey, you just have to promise me a desire to change & grow!

I am taking on 10 new ladies for this month <-- to snag your spot 💌 Drop your email below or email me at kclawrence@live.ca 💌

Fill out my online form.

Let's Make a Bet!

⭐️ONE MILLION DOLLARS⭐️
Now I have your attention!
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NEXT MONTH we're going to make a bet with YOU. Let me get you started <-- you get a workout, meal plan, and more based on your goals. YOU try it out and either get an incredible transformation in 4 weeks and get a cut from a $1-3 million pot -- OR return your program and still get a cut from the pot for logging...
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Still have your attention? 🌟
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We're starting the first ever HEALTH BET.
$1 million is being put in a pot (capping at $3 million) and will be SPLIT between anyone who logs their (3/week) workouts & (5/week)Shakeology for 4 weeks in my new Challenge Tracker App!
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DID YOU SEE THAT RIGHT?!
LOG your workouts... DRINK your Shakeology... TAKE a picture... and GET PAID! <--- pretty much what I already do daily!
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There is NO catch.
No tricks.
No games... I will personally guide you every step of the way and set you up with a personalized plan that will get you the results you want!
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What do you have to lose OTHER than that weight? :)

AAAAND <--- just because I just got back from vacation and feel like LOVING on you guys...I am doing this group as a TEST for my new app and Im going to send you a THANK YOU gift, personally from ME just for being AWESOMELY YOU <3

dzf

Fill out my online form.

Cleaning Out Your Pantry

One of the first things I have all of my Inferno Challengers do is CLEAN OUT YOUR PANTRY!  Honestly, I am guilty of this too! Cookies, processed foods, cereals, sugar and other things make their way into your house.  Before you start your health journey, the best thing to do is rid your house of all the temptations & retrain your body to look for the yummy healthy options!

How to Prepare your Pantry for Clean Eating! <--- 7 Steps!

1. Remove everything PRE-PACKAGED!

Cookies, instant mashed potatoes, granola bars, crackers, etc.  These all contain a mess of mystery ingredients from sugar to chemicals to unhealthy fat.

2. Remove everything containing SUGAR!

Flip it over and look at the ingredients...sugar? <---it needs to go! Sugar (sucrose) and high fructose corn syrup contain two molecules: glucose and fructose. Glucose is something the body produces itself and can break it down into energy. Fructose CANNOT be broken down by the body, gets sent to the liver as a toxin and the liver turns it into fat to protect the body from it. <-- This fat stays in your body!

3. Remove the fats!

Flip it over and look at ingredients..is there rapeseed (canola oil), soybean, corn, sunflower, safflower, peanut, or any other vegetable oils? <--It needs to go! These oils are processed in very unnatural and unhealthy ways! They are heated to very high temperature, changing their structure...not to mention GMO!!!  Use ONLY olive or coconut.

4.  Remove White flour, White Rice, White noodles!

The focus of cleaning out your pantry is to fill it with nutrient-dense foods that will help your body THRIVE!  White flour, white pasta, white rice have all been striped of their nutrients therefore become empty calories!  Remember what I said about sugar in the body, these are going to act the same way in the liver! <---Look for WHOLE WHEAT, multigrain, brown rice, and whole grains such as quinoa.

5.  Juice (not 100% pure juice) & Soda!

These need to go, for ALOT of reasons...they are processed, packed full of chemicals & toxins, they are full of sugar and basically send your body into a downward spiral.  These will effect your energy levels, your bodies ability to fight off disease, its ability to break down minerals and vitamins and put you and your family at risk of things such as heart disease & diabetes.

6. "DIET" or "LOW FAT" or anything else that sounds modified!

Truth is guys, when they "take something out" they add something else and I can guarantee its not something healthy!  I want you to understand something...there are food groups that are important to our bodies, FATS are one of them. Our body needs FAT to burn off fat! <---HEALTHY FAT!  Remember before when I said coconut oil and olive oil? Your body needs these! It also needs things like avocado, nuts and seeds!  Premade salad dressing, cheese and other things that generally say "low fat" have a lot more things going on with them than taking out a little fat...they use unhealthy, toxic oils, they add sugar, and a bunch of chemicals to make it look creamy and preserve it! <-- your body CANNOT process these! Instead, make your own salad dressings using olive oil and measure out 2 tbsp as a serving (your body loves these fats!) When buying cheese, get the full fat options and really limit your intake!  I always say, "low fat" means "toxic shitstorm"...just don't.

7.  Check your labels!

Is there something that sounds like a chemical? BYE. Is there something you cannot pronounce? BYE. Is there something with more than 10 ingredients? BYE. Is there artificial colors or sweeteners? BYE....use your instincts and ask yourself.. HAS THIS BEEN MAD MADE IN THE LAST 100 YEARS?? <--- REALLY LIMIT THESE!

Like I said before, this journey isn't about restricting your diet & being unhappy because you can't eat cupcakes (trust me, I love the odd cupcake!). this is about giving your body what it needs to THRIVE! Your body is an incredible machine! If you give it what it needs, it will run optimally. This means great sleep, great digestion, high energy, great skin/hair/nails, and weight maintenance. We are designed to feel incredible and ALOT of this is going to start with the fuel we are adding to our bodies!

Here is HOW TO CHECK A LABEL:

5 Myths about Stretching After Workout

1. STRETCHING...its the last thing most of us want to do after killing an awesome workout! We are tired, sweaty and the thought of our clothes sticking to us while we sit down to touch our toes sounds gross and time consuming.  Here are a few myths about stretching after your workout!

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1. Myth: Decreases muscle stiffness.  Muscle soreness is caused by tiny little tears made in the muscle fibres, that shit hurts!  By sitting down and stretching you aren't going to prevent the soreness from your muscles being torn up. Truth: the next day when you are feeling tight and sore, you CAN warm up and stretch to elevate some of the tightness!  Yoga stretches the morning after leg day, YES PLEASE!  Stretching also helps improve your range of motion which may also slow the degeneration of the joints. 

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1. Myth: Prevents Injury.  So you got ready to workout, you didn't warm up, you decided to try a move with weights a little heavier than you needed with improper form...yet the stretching is why you got injured?? <--- The main reason people are getting hurt while working out isn't just because they aren't stretching. *these are all important factors* Truth: a flexible muscle is less likely to become injured from a slightly extensive movement. By increasing the range of motion in a particular joint through stretching, you may decrease the resistance on your muscles during various activities.   Verdict:  If you warm up, if you use great form, and your STRETCH, your going to prevent ALOt of injury!

Myth: Stretching a few days a week is plenty. We may not want to hit the gym seven days a week, but consistent stretching is key to increasing flexibility, range of motion, and potentially reducing the risk of muscle strain. Its like weight training once a week and expecting chiselled muscles... Truth: Stretching consistently is the best way to reap its benefits.

Myth: Stretching won’t help performance. Dynamic stretching involves movements that jump-start range of motion, making them a great warm-up solution. And like the name suggests, studies show these moves may even help power-up those muscles!  Now I don't know about YOU, but i LOVE me a little extra power for my workouts <3 Truth: Dynamic stretching might give muscles an extra power boost.

Myth: Stretching one muscle group will only relieve strain in that area. Sore in one spot? The source may be another muscle group altogether  . For example...Lower back pain isn’t necessarily from forgetting to stretch that back— the culprit could be tight hip flexor! ( SNEAKY, right?!) stretch one area, and another might benefit, too.



If I don't have you convinced that stretching is JUST as important as your workout...here are few more!

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1. Improves posture. Stretching the muscles of the lower back, shoulders and chest will help keep your back in better alignment and improve your posture.  I want to keep my stance strong as I age! 

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1. Helps reduce or manage stress. Well stretched muscles hold less tension and therefore, leave you feeling less stressed. Mommas...you feel me?? Take 10 minute a day for yourself, block out the sound and get yourself some yoga!!

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1. Prepares the body for the stress of exercise. Stretching prior to exercise allows the muscles to loosen up and become resistant to the impact they are about to undergo.  Tight muscles and working out are a recipe for injury. And lets fact it, it doesn't feel good to lunge with weights to increase strength when it feels like your legs are ripping off!

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1. Promotes circulation. Stretching increases blood supply to the muscles and joints which allow for greater nutrient transportation and improves the circulation of blood through the entire body. 

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1. Flexibility is Strength!

1. This one is a BIGGY for me! think of it this way...muscles are GORGEOUS on men and women, right? But if your strength training and shortening the muscles when you lift weights, you don't give them their length back, they have no room to grow!!!

Myth: Stretching one muscle group will only relieve strain in that area. Sore in one spot? The source may be another muscle group altogether  . For example...Lower back pain isn’t necessarily from forgetting to stretch that back— the culprit could be tight hip flexor! ( SNEAKY, right?!) stretch one area, and another might benefit, too.

20 Reasons Your Not Losing Weight

So you are following a fitness regiment and you eating better foods but your still not seeing the results you wanted...what gives?? Something I have learnt on my journey is that not all results are based on just cutting calories and sweating a bit.  There is a lot of factors that can actually contribute to your weightloss (or muscle gain!)  Here are a few things to consider:

1. Your not drinking enough water.

Besides the obvious reason of keeping your body hydrated, your body actually can lose weight with water intake! Filling up on water before a meal helps encourage portion control, and eating foods that contain a lot of water (like fruits and veggies) will fill you up faster, causing you to eat less. Drinking cool water can speed up your metabolism.  Most importantly, your body stores toxins, water helps flush those toxins out...bye bye cellulite!

2.  You Only Do Cardio.

If you live on the treadmill but never lift a pound, then you're missing out on one of the most important pieces of the fitness puzzle. Not only does weight training prevent injury by strengthening the joints, but it also helps your body build muscle and speeds your metabolism. Bonus: thanks to a revved-up metabolism, you'll keep burning calories long after you've slipped off your sneakers.

3. You Leave Out Food Groups

HELLOOOOO...who doesn't love carbs??  We have learnt the "carbs are bad" but this is completely UNTRUE! The right carbs are extremely beneficial and critical to our health. Giving up entire food groups can lead to a nutritional deficiency — not to mention trigger major cravings for whatever food has been cut. Rather than, say, eliminating all carbs, focus on whole grains and remember to monitor portion control. Usually it's the extra servings that add to your waistline, not the pasta itself.  And when i say carbs, i don't mean dunkin doughnuts.

4. You Wear Only Comfy Clothes

This is something I KNOW about myself...if i wear yoga pants for a week (yes, i have been known to live in yoga pants and tights), I got to put on my jeans and TOOO TIGHT!!!  Loose clothes are comfy, but they cover up the body and allow you to forget what you look like, which can work against your fitness motivation. Instead, opt for clothes that have a more fitted silhouette to help give you a sense of your body image. Or better yet, start the day in your gym outfit to inspire you to do something active.  I like to put on my favourite pair of jeans AT LEAST once a week to remind me of how badly i want to ROCK them.

5. You Skip Breakfast

Yaaa...im really busy too! And skipping breakfast may even seem like a  great way to cut a few calories but really what your doing is not starting your metabolism for the day. Your metabolism is what will burn calories for you all day long, even when your not working out...if you don't start your engine, your car isn't going to drive! <---if you skip breakfast, your metabolism is shut off!!  ALSO, breakfast eaters have more energy throughout the day, better sleep patterns, more focus and get more done! Take about easy efficiency! Don't have time?? Make a few servings of oatmeal ahead of time, portion them into baggies and have ready to go for the next morning! Here is what i LOVE and enjoy every single day for breakfast (it helped me lose 40 pounds and it takes me 30 seconds to make!! )

6.  You don't Eat Enough

Don't starve yourself to save calories for later. It'll not only mess up your metabolism, and by dinnertime, that famished feeling will likely cause you to eat more than you would if you weren't starving. Not only is starving yourself not sustainable for continued weight loss, but also, limiting yourself to too-small portions can lead to excess snacking between mealtimes.

7.  Your Eating Low Fat Foods

OK...I've said this MANY times but i will say it again..LOW FAT=TOXIC SHITSTORM.  Fatty foods are needed in your diet! You need those healthy fats to complete a balanced diet...your cheese, your yogurt, your avocado, your dips, they are meant to add health fats to your diet, not be substituted with chemicals and sugars.  These types of foods should be portioned into your diet in same amounts.  And lets be real, low fat tastes "light", you end up eating MORE so the calories you think your saving, your not ;)

8. You Always Eat Out

Hitting your favorite restaurant is a great way to unwind, but you're more likely to indulge in a huge meal complete with appetizers, drinks, fried foods, and dessert. Calorie counts are also a mystery, since many foods aren't labeled. If you don't want to give up your nights out, then split a meal with a friend, order healthy options like salads and grilled chicken, and sip water instead of wine. <---I will often eat a snack before I head out to dinner, that way a side salad with a little chicken is more than enough for me.  PS...your wallet will THANK YOU!

9.  You Never Indulge

You eat chicken and veggies ALL THE TIME. I don't know about you, but with me, if i don't get a treat ever so often, when i see one its GO TIME! I have one cookie, then 4 cookies, then a few chips to offset the sweetness, then a few M&M and next thing you know I am like WTF just happened?! <---Don't be an impulse glutton.  Have your piece of cake, enjoy ever little bit of your cake, understand you worked hard for the piece of cake and move on with your healthy regime.

10. You think Walking Your Dog is Enough

A 15-minute stroll is better than nothing, but don't expect to see dramatic weight-loss results. You've got to kick it up a notch — big time — and do at least 30 minutes a day of heart-pumping exercise. Big calorie and fat burners include running, spin class, interval training, hiking, and circuit training.

11. You OverEating Healthy Foods

Avocado, Coconut Oil, Dark Chocolate, Organic Chips, Nuts, Sunflower seeds....they are have AMAZING health benefits, but they are also loaded in calories and fat. You should be consuming some of these daily to help promote healthy brain functions, prevent heart disease, and grow your hair and nails BUT you don't want to add to your waistline. Really watch your portions on this one, a whole avocado or a handful of nuts is too much in a day.

12. Your Partner isn't on the Same Health Journey

A partner who's on a similar path can be a huge help to your weight-loss goals, but if your partner is not on board, then your relationship may be making you fat. You can't expect to lose weight if your husband constantly suggests ordering takeout, wants to go out for ice cream, or encourages you to sleep in instead of hitting the gym! Communicating that you need his support in losing weight is a great first step in finding compromises — for both of you. For starters, the next time you have dinner out, offer to split an appetizer or skip dessert.  Another tip I love to recommend in this area is possibly joining a community of people with the same goals, somewhere to celebrate, somewhere to connect and somewhere to find support. Click here to find out more about the Inferno Challenge!

13. Not Enough Sleep

Making time for your workouts can mean less time for sleep, but it's important to get enough z's if you're trying to lose weight. You need extra energy to keep up with your exercise routine, and skimping on sleep can affect your body's ability to control its appetite: not enough sleep increases your appetite-stimulated hormones!  Also, eating your last meal too late at night can effect your sleep!

14. You Aren't Following a Meal Plan

How many times have you been unprepared for hunger to hit so you either ran through a drivethru or ate the first thing you can find thats quick in the fridge? I think if i didn't plan ahead i would do this daily! If you plan out your meals for the week and prep ahead what you can, when its time for a meal, you are prepared and excited to be making the right choices for yourself.  Also, this will help you stay on track with eating 5-6 healthy meals a day, boosting your metabolism. 

15. Your Not Getting Enough Protein

If your not enough enough protein (food for your muscles) your body will start eating its muscles!  Muscles burn fat. Muscles help you move through your workout more efficiently.  Muscles help you lose weight.  STOP EATING YOUR MUSCLES! Make sure your getting a little protein with breakfast, lunch and dinner!

16. You Don't Have a Plan

Here is what I used to do...I would say ok I need to lose 20 pounds. the first 3 days I would eat salads, our drink shakes, or do a few pushups then by day 5 I was on the couch with a book and a bowl of soup...The change I made? I have a set plan so I know what I need to be doing every single day. I have a meal plan that is simple to follow for my 6 meals a day, i have 30 minute workouts and a schedule I follow daily and I check in with my accountability group...nothing is left to guessing!  Need help with a plan? Check it out...

17.  Condiments & Topping Galore

A salad is one of the healthiest meals you can have, but when you top it with bacon bits, goat cheese, nuts, dried fruits, and ranch dressing, you can double the calorie amount in a flash. Be aware of how many calories your adding on. For instance, 10 croutons is an easy 100 calories.  Also, be aware of the little picking you do all day long...mommas with toddlers, watch those grilled cheese crusts you cut off, the "taste tester" of macaroni that turned into 5 taste testers, and the 2 hard candies you just ate at the office.<--- these are an extra 150+ calories each!

18.  Your Not Paying Attention

Aligning mealtime with a screen like your computer or the TV can hurt your weight-loss goals. Designating a special time for meals without distractions will help you connect to your food and, as a result, eat less. Sometimes you don't even realize how much you're scarfing when your mind is somewhere else.  And besides, you took the time to prepare your food...thank yourself and appreciate your food!

19. Your Still Drinking Pop (Soda)

I can't believe I even need to add this to this article! People, pop is chemical crap...its killing you. Soda is FULL of sugar and chemicals...sugar and chemicals turn to starch, turning to fat. Your body cannot process this so it stores it, as fat. Diabetes,  obesity, learning & developmental problems, tooth decay, hair loss, gall stones all on top of serious weight gain and your still drinking the stuff?  <---try swapping carbonated water with some added lemon, a herbal tea, or just chug down some good ol' H2O.

20. Your Not Taking the Time to Love Yourself

This is what I believe is the most underrated cure for obesity. You become what you constantly tell yourself you are. if your fat, if your unhealthy, if your unorganized, if your tired...you WILL BE!  If you are going to have success on your weightless journey, you have to learn to appreciate your body as a living, working machine.  If you tell yourself you are beautiful, you are healthy, you are fit, you are organized..your body will automatically want to work towards that!! So here is a trick:  Write down 3 positive affirmations for yourself and put them somewhere you see daily (bathroom mirror) I AM BEAUTIFUL, I AM HEALTHY, I AM FIT, I AM MOTIVATED <3

My Journey

I have something I want to share with you...I haven't shared this in a LONG time. I get this ALOT...ya but did YOU really get results from those workouts you do? Were you every really overweight?
..or I get, your so fit, why do you workout so much? 

I try to be VERY Open & Honest with you guys about my journey over the past 2 years.

THIS, was NOT EASY! When you struggle with Self-Esteem, Self-Image issues, weight issues, food addiction issues, all on top of struggling with what you THINK your ideal body is the LAST thing you feel like doing is making a TOUGH decision to change. Saying OK, I will draw a line in the sand right here and take each day one at a time, set small goals and STOP DOING THIS TO MYSELF! I tried crash diet after crash diet, shakes, pills, gym with trainer...you name. I would smoke to suppress my appetite so i would gorge myself. <----vicious cycle.

After I had Brodilynn I KNEW something needed to change. I KNEW it was NOT ok to pass my self-hating self-destructive ideas about myself onto her...i was the woman who needed to mold her into a woman who LOVED herself. I needed to BE the change! I needed to break through my addictions, a big one being food.

So here is what I did...NO MORE EXCUSES....your bad genetics, your babies, your lack of support, your lack of motivation..SHITTY EXCUSES. If you want something you need to believe you can have it. Your setback doesn't lie with your pregnancy, your children, your genes, your spouse..they lie with YOU and the crap your telling yourself. NOOO its absolutely not easy...and the first step is the Hardest! But guess what...its worth it. Out of this comes self worth, confidence, the power of knowing you can do ANYTHING and YOUR worth it! <---TRUST ME, this is NOT something KC 2 years ago would have said to you, i gained this.

I DID THIS. I AM WORTH IT....YOU are WORTH it!

So here is what i will do....
I am going to host a support group for YOU! I will show you EXACTLY how I changed my life. I will give you the tools you need to live healthy (no diets here...have you seen what I love to eat? HELLO..cheese please!), I will help you start to move. I will help you find your self confidence and give you your life back. <---Im paying it forward. I struggled and I'm here fighting because I don't want YOU to have to struggle!! We are in this together!

The VIP group is going to start in October! The spots will be limited so I can give you 100% of my time and effort. Together we are going to get you to those goals. I PROMISE. <--All you have to do to say YES, I am READY to take back control of MY life.

Fill out my online form.

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Clean Eating Tomato Bisque Soup

Totally no secret i LOVE soup!! Especially with this fall weather hitting...SOUP TIME!!! I had a bunch of AMAZING tomatoes that were going really soft..TOMATO SOUP!  This one is one your little ones will also like!

Clean Eating Tomato Bisque

Ingredients

5 big ripe tomatoes (i had a variety so i used 2 big ones, 3 romas and 5 cocktails lol)

1 medium onion

1 cup chopped carrots (i used 2 handfuls of baby carrots)

1 celery stalk 

3 garlic cloves

4 cups chicken broth (i use Better Than Boullion)

2 tsp chopped basil (about 10 leaves fresh)

2 bay leaves

2 tbsp plain greek yogurt

1 tbsp coconut oil

Directions

1. Peel your tomatoes by dropping them in a pot of boiling water for 1 minute until the crack then quickly remove and let slightly cool. Peel and set aside.

2. In a blender or food processor, finely chop onion, carrots, garlic and celery.

3. Heat coconut oil in large pot and add the chopped veggies. Cook for about 3 minutes until tender. Add tomatoes and chicken broth. Add basil and bay leaves, Cover and simmer for 30 minutes

4. Let soup cool slightly. Add greek yogurt and blend the soup until smooth!

*21 day fixers* (1.5 cup) 1 green 

How to make Kombucha Tea

How To Brew Kombucha
After reading abut all the amazing benefits of Kombucha Tea, I needed to add it to my daily routine!  At $6 a bottle from health food stores, I really didn't want to budget this in when I knew I could brew it from home!  It was actually a lot easier than I had expected.

This was my first time making a batch and it turned out AMAZING! Here is what I did:

Materials Needed:

• 1 cup of sugar
• 4 liters of water
• 4-6 teabags or teaspoons tied in cheesecloth (I personally used red rose for this batch)
• a mother SCOBY/mushroom

*this is a ratio of ingredients, you may need to adjust according to the vessel you are using to brew the tea*

• A piece of light cotton (freshly laundered) or a piece of paper towel
• 10 L stainless steel or glass pot (never aluminum)
• glass, wooden or stainless steel spoon

Brewing Your Kombucha Tea:

Put water into the pot, add sugar and bring to boil.  Boil for 3 minutes.  Add the tea and boil for a further 2-3 minutes (this is kill any mold spores that may be present in the teabags).  Turn off the stove and steep for another 10-15 minutes,  Remove the teabags.  Let the tea cool to the touch (I left my covered overnight) (35 to 45 degrees C).  Pour the steeped tea into you vessel.  Add the other SCOBY and the 12oz of mother tea into the brewed tea.

Use the cotton cloth or paper towel to cover the top of your vessel.  Place the covered brew into a

quiet area with good air ventilation, and a warm temperature (23-28 degrees C). 

 

The brewing process will take 7-10 days all depending on the preference of your tartness (I preferred it after 10 days)

 

***NOTES***

Once you have found a quiet place for your kombucha to brew, do not move it! this can disturb the fermentation process.

Never put your SCOBY into hot tea, it will kill the culture.

CARE should be taken when brewing to prevent contamination (this will ruin the entire batch).  Clean your hands with vinegar, clean utensils with vinegar, keep your brewing area clean.

 

Harvesting Your Tea and Culture

You're ready to harvest your new "baby" SCOBY and do a second fermentation of your beverage!  This part is EXCITING!
Remove the cotton from your vessel.  You will notice that you now have 2 cultures, the mother and a new one that has formed on top (this sort of resembles the cold fat when you refrigerate gravy).  These can be separated and the baby SCOBY can be stored in a jar or baggy with 12-24oz of the brewed tea and refridgerated.

 

You can stain your brewed tea through cheese cloth or a strainer to remove some of the accumulated culture.  Pour into a glass measuring cup and transfer into flip top bottles (like the ones I used below, I found mine at a local brewing company).  Make sure to leave enough starter tea for your new batch of kombucha (12-24 oz).  Then mother will continue to sprout babies while in the keg.

 

 

Coconut Heaven Energy Balls

Coconut Heaven Energy Bites. They REALLY are a little bit of heaven!!  They are super healthy, full of coconut and coconut oil, with healthy fats, vitamins and minerals, dietary fiber, and protein.  These make a wonderful high healthy fat snack!  Anyone else LOVE coconut??

Ingredients
⅔ cup unsweetened shredded coconut
1 ½ tsp. non-dairy milk (I used almond milk)
2 Tbsp. coconut butter
1 Tbsp. virgin coconut oil
1 Tbsp. agave nectar or raw honey

Instructions
Mix the almond milk and shredded coconut to moisten the coconut a little. The texture will be a bit crumbly, do not use more milk, or the truffles will get soggy! Then add the agave nectar and mix.
Put the coconut butter and coconut oil in a little bowl and soften in a hot water-bath; or if you are lucky and have a microwave, just warm it up in there.
Warming the mixture is enough. Really heating the coconut butter would lessen it´s nutritional value.
Then simply mix with the shredded-coconut-mixture and form into bite sized balls. And you are done!

21 Day Fixers:
2 balls- 1 orange container (3 times a week *treat*)

5 Tip to Staying Positive

I think its pretty safe to say not everything will always go your way. This is how we GROW! However, these lessons in life can totally suck and often really sting...no matter how hard we try to stay on top of our goals, our priorities, our focuses, sometimes things get a little derailed.

5 Tips to Staying Positive when your feeling a little burnt!:

1. List out 5 things you are grateful for in relation to the issue. Accomplishment and your "why" are very important here!

2. Be Solution based, not Problem Oriented. Find the Lesson...Where did you take a wrong turn? Where did the situation turn a little sour? Did your ego take over? Were you rushing instead of planning? Find the problem, create a solution gameplan for NEX TIME (sorry, problem is already created, can't turn back, must push forward!)

3. Don't Play the Victim! Its your life, you are fully responsible! Harsh, right?! But very true. I have always really struggled with finding where I went wrong in a situation and found it sooo much easier to just BLAME everyone else for my own misfortunes. ALWAYS, ALWAYS take 100% responsibility...you will be able to move forward faster.

4. Move forward...don't look back, we aren't going that way (at least I hope your not!) Find positive people to chat with and take a DEEP BREATH. Avoid in the moment decisions and avoid lashing out (trust me, it doesn't work) Using the solution you developed from #2 and the driving force from #1, commit to both feet on the ground. JUMP IN, GO FOR IT...AGAIN AND AGAIN AND AGAIN. The faster you are moving, the harder you are going to fall...maybe this is a process of weeding out the weak and showing the elite.

5. SMILE. SING. LAUGH. You seriously CANNOT be mad when your smiling. It makes your heart light and helps you to think straight...friends are great for this!

HOT YOGA: 7 Tips for the Beginner

Tips for your first time at Hot Yoga!

I went to my very first Bikram Hot Yoga class a few months ago and was instantly addicted!  There is just something about sweating that much that I completely fell in love with.  Although my first experience was wonderful, I was so scared to even give it a try.  It took me a very long time to finally take the plunge and go to a class.  I put together a short list of tips for your first Hot Yoga class to ensure you are comfortable and don't totally stick out!

1.  HYDRATE:  Seriously guys, you SWEAT.  A TON.  You are losing water like crazy so will want to be sure to replenish.  Take at least 1 litre of water with you to class.  Drink a little more water than usual throughout the day if you are planning on going to an evening class.  Keep drinking lots of water after class. (I really love Results & Recovery after my class!)

2. TOWELS: You will need a small hand towel for wiping the sweat off your face and body and a large beach size towel to lay over your yoga mat.  When you really start to sweat your mat can become super slippery, the beach towel adds a little extra grip.  If you are going to be going to several classes, you might want to invest in a yoga mat towel made specifically to fit over the mat.

3.  CLOTHING:  Less is more!!  There really is a time and place for modesty and Hot Yoga is neither the time or place.  Don't wear pants.  Snug fitting shorts, a sports bra and an optional shirt is great for the ladies.  Guys, Yoga shorts or swim shorts are great.  This is NOT the time to worry about the way you look or what you are wearing.  No one is looking at you in class, they are there for the same reason as you; to get a killer workout.  A change of clothes for after is always nice unless you are ok wearing a soaking wet bra and underwear to work.

4. EATING:  Try not to eat 2-3 before your class. The heat of the room added to being upside down and in different positions can leave you nauseous to begin with...adding food to the mix is not a great idea.  If you must eat prior, a light snack is recommended.

5.  ARRIVE EARLY:  You want to make sure you get to class at least 30 minutes prior to start.  This will give you time to fill out the necessary paperwork, get a good spot in the room and allow your body to adjust to the temp.  Don't forget to let your instructor know prior to class that you are new to Hot Yoga.  There is often time before class where the instructor can go over some "newbie" tips with you.  Lay your mat out, lay your big towel over the yoga mat, put your water and your face towel beside you, and lay on your back, close your eyes and ENJOY!  Listen to the silence, allow your body to adjust and let your mind go free. This was my favorite part as it really is the only place I ever get to just be with me and my thoughts.

6.  BASIC ETIQUETTE:  When entering the Hot Studio, keep sound to a minimum.  If you must talk, keep it at a very low whisper.  Do not wear perfume, strong smelling lotions, please wear deodorant!  Some that smells pleasant to you may not smell the same to the person next to you and when it gets really hot the smell intensifies.  Once you have entered, try your best not to leave.  Not only does this disrupt others and let the heat out but it also allow your body temperature to drop.

7.  LISTEN TO YOUR BODY:  This is YOUR practice.  Do only what feels comfortable.  Listen to your body.  If you do start to feel nauseous or faint, sit down on your mat with eyes open and take a full deep breathes.  Return to your practice whenever you feel comfortable.  Remember, you will not be able to do the same movements as the person next to you, every body is different.  The point is to do YOUR personal best, this is not a competition.  Also, you don't have to be in shape to start this class!  There is people of all fitness levels attending.  Don't be afraid to ask (quietly) for assistance, that's what they are there for. 

Bottom line, GO TRY IT!!  Have fun, keep it light, enjoy yourself.  No one is watching you.  Remember, every single person in that room had their first Bikram Yoga experience...even the people up at the front rocking it.

NEW PiYo - Chalene Johnson Review

 

PiYo Review

 What is PiYo?
Think...no jumping, no joint strain, no weights...just carving an extremely lean-sculpted physique.  Inspired by Yoga and Pilates, PiYo uses low impact, high intensity movements using only your  body weight!  Chalene Johnson is a fitness genius when it comes to giving you the body you always dreamed of while keeping the workouts fun and high energy with awesome music. The result? Long, lean, muscles, a high, firm booty, and tight, flat, sexy abs. PiYo will work every single muscle to stabilize, stretch, and strengthen every inch of a body.  The program is 60 days in length with workouts ranging from 25-45 minutes a day.

Who is PiYo for?
PiYo is designed  to improve strength, flexibility, breathing, and posture. Regardless of your fitness level and goals, PiYo was designed to suit all needs.  Everyone from extreme athletes to people looking to lose 50+ pounds can benefit from this program. Because of the low-impact, gentle nature of the movements in this program, it would be ideal for people with injuries or older people who want to sculpt and tone but whose bodies don't agree with higher impact on the joints. With that said, this program would be amazing for ANYONE who was looking to increase flexibility and strength.

When is Chalene Johnson's PiYo available?
PiYo will be launched at Coach Summit in June 2014!  To be the first to get your hands on a copy of this new program, Get on my EMAIL LIST and I will be sure you are the first to know when it is released!

Will the a Test Group Opportunity for me?
YES!!!  The test group for this program will be formed for the first week of July!  The challenge groups offer added support and community in your new journey to reaching your goals.  To register for the Test Group or the Inferno Challenge Group, CLICK HERE.

21 Day Fix Review

The "Skinny" on the 21 Day Fix

The 21 Day Fix program is officially available and I couldn't be more EXCITED!  I completed my first round of this program this week and the results are amazing, HIGHLY RECOMMENDED!  This is abosltuey going to change the way we prep for weddings, upcoming events, summer, vacations, you name it!  In this 21 Day Fix Review, I am going to give you the deets on this new program.  So, if I told you that I could help you lose 10-15 pounds in the next 3 weeks with a very simple eating plan and 30 minute workouts, would you keep reading?? HECK YES YOU WILL!

Want to get your hands on the 21 Day Fix NOW?

 

21 Day Fix  Challenge Pack

Includes 7 Workouts, Bonus Dirty 30 Workout DVD, 3 Day Quick Fix, Eating Guide, 30 Day Supply of Shakeology, and 30 Day VIP Membership Team Beachbody

VIP Exclusive access to the Inferno Challenge!
 Order Here: http://bit.ly/Inferno21DayFix
Includes $2 Shipping and Handling

21 Day Fix Review
What makes this program stand apart from all the other ones? IT'S SIMPLE!  Instead of having a complicated meal guide full off food options you either have never heard of or that aren't appealing to you, the 21 Day Fix allows you to eat what you like!  It focuses on portion control.  This program even includes color coded 21 day fix portion control containers!  You eat what you like as long as it fits in the containers!  YES, wine and chocolate are allowed!

The Portion-Control Solution
Imagine…no more calorie counting, no more complicated meal guides, no more restrictive eating.  This program uses special portion control containers to teach you a fast, easy and accurate way of controlling what you eat.  Gone are the days of overeating (yes, you can overeat healthy food!)  If it fits in the container, you can eat it!  80% of your success is nutrition! 

 

With the 21 Day Fix, you will get a set of 7 color coded containers, along with  a free Shakeology Cup.  All the proper nutrition for optimal results, all in one spot!

 

21 Day Fix Workouts
21 Day Fix consists of 7 different 30 minute workouts, 7 days a weeks for 21 days. Autumn Calabrese makes each workout very easy to follow, making this program great for all fitness levels.  There is a modifier in each workout for people with injuries or for the beginner levels to move allow with.  Workouts included in the 21 Day Fix:

• Dirty 30 workout
• Total Body Cardio Fix
• Upper Fix
• Lower Fix
• Pilates Fix
• Cardio Fix
• Yoga Fix

Total Body Cardio Fix is my personal favorite, so I have included a little video of this one, so you know what to expect from 21 Day Fix.  And who doesn't like a little BONUS?!  Some extras included in your kit are:

• Start Here Guide with Workout Calendar
• 3 Day Quick Fix
• Eating Plan
• Support from me and VIP Exclusive access to the Inferno Challenge Group
• Bonus Plyo Fix DVD (Only available when you order through a Beachbody Coach)

 Who is the 21 day fix for?
Autumn Calabrese is a National Bikini Competitor and busy mom.  She completely understands how hard it can be sticking to a program with limited time and energy.  The 21 day fix program was designed with YOU in mind!  With the easy-to-follow nutrition system and 30 minute workouts, this program is perfect for people of all fitness and health levels.  Whether you have 100 pounds to lose or need to shed that last 10 pounds, this program is guaranteed to get you there.

Who is Autumn Calabrese?
Beachbody’s Newest Trainer, Autumn Calabrese has developed this program with both fitness and nutrition equally in mind.  She shares her passion for food and fitness as she shows you how to make simple choices that add up to life-changing results.
If you anything like me, sticking to a lengthy, complicated program is setting up for disaster.  21 day fix will be MY solution! I am sooo in LOVE with this program!

How do I get the 21 Day Fix?

 

21 Day Fix  Challenge Pack

Includes 7 Workouts, Bonus Dirty 30 Workout DVD, 3 Day Quick Fix, Eating Guide, 30 Day Supply of Shakeology, and 30 Day VIP Membership Team Beachbody

VIP Exclusive access to the Inferno Challenge!
 Order Here: http://bit.ly/Inferno21DayFix
Includes $2 Shipping and Handling

  

Clean Eating on a Budget

When it comes to getting fit and transforming your body, the most expensive part is usual the FOOD!  Especially if you are trying to build muscle or bulk up and are consuming several thousands of calories a day, the cost can add up very quickly!

Luckily, you are not the first person trying to lose weight or beast up on a limited budget!  Here are few of my tips for clean eating on little funds:

1.  Always use a grocery list:
Only buy what you really need for your meal plan.  Also, don't go grocery shopping on an empty stomach which can lead to hungry tummy impulse buying!

2. Avoid those pre-packaged meals:
I tell you to avoid this for more reasons than one.  Pre-packaged foods are packed full of preservatives and added sodium.  You will never know what EXACTLY is in there.  When purchasing these items, you are paying for the packaging and processing as well!  So not only will you be contributing to your health, but also to your wallet.

3. Buy in Bulk:
Things like rice, quinoa, oats, potatoes, beans, nuts and other high protein foods can be found in bulk for a fraction of the cost (again, no packaging cost).  Meat and protein such as chicken can be purchased in bulk, divided up into freezer bags and frozen into single servings.  My personal favorite is getting bulk ingredients to make BIG batches of food such as chili and freezing it for a quick meal.

4.  Buy your Veggies and Fruits in season:
Not only will they be cheaper, but also more delicious and nutritious!  If it isn't in season, frozen produce is also a great option and tends to be inexpensive.  Flash freezing maintains the nutritional value of the produce; a much better option than sampling it "fresh" and shipping it across the world.  Anyone for a 6 month old apple?!?!

5.  Keep your eye out for Sales:
Stock up when prices are good.  Use coupons and buy the generic brand option when the ingredients are the same as the brand-name product.

6.  Most affordable food list:

• canned tuna
• eggs (egg whites in carton)
• legumes (beans, lentils, etc)
• chicken breast
• brown rice
• oats
• bananas
• potatoes
• lean ground beef, chicken or turkey
• cottage cheese
• nut butters

On my journey to getting in the best shape of my life I decided to simplify this WHOLE thing for myself!  I chose to take a Daily Dose of Dense Nutrition shake.  I had one shake a day (which cost me under $4 a day) to ensure I got max results and max nutrition.  This was my game changer.  I found it so easy to work in with my insane busy schedule as a working mom. 
 Click HERE for more info.

Avoiding the Baby Blues

As many as 70-80 % of new moms experience "baby blues", a mild change in mood beginning in the first few days after having baby.  Up to 10% of women will develop complete postpartum depression; women with a history of thyroid illness, severe pms, or a personal or family history of depression have a higher risk.

Symptoms of Postpartum depression (PPD) include loss of appetite, insomnia, severe anxiety, memory loss (beyond that new mommy brain), or feeling or resentment towards your new infant. 
PPD is a very treatable illness, but dealing with it quickly is important!  Here are some tips on how to avoid the "baby blues":

EAT OMEGA-3s:
You should get at least 1 gram of Omega-3s a day.  Sardines, cooked salmon, shrimp, avocados, and flaxseed oil are all great sources of Omega-3.  Fish oil capsules are also a great way to get your daily dose.

SNOOZE:
This may seem like a joke to the new mom!  It is very tempting to try and catch up on daily tasks while baby sleeps, but DON'T.  Sleep deprivation is a major risk factor...so REST UP!

GET ACTIVE:
Exercise is a natural mood booster!  The endorphins released during exercise can help combat your stress levels.  Don't want to leave baby at home to hit a class or the gym? I can help you choose a wonderful at-home program suited for you!

PLAN BABY-FREE TIME:
Don't feel guilty about this! It is very important to regain what it feels like to have your own body back.  This can fall back into the category of GET ACTIVE; take this alone time to work on your health.  A bath is also ALWAYS a great option.

PROPER NUTRITION:
Foods rich in folic acid like green leafy vegetables, wholegrains, fortified breakfast cereals, maize meal and bread; foods rich in vitamin B2 including milk and dairy products, wholegrains, fortified breakfast cereals, maize meal and bread and ones rich in calcium, especially milk, yoghurt, cottage cheese and other cheeses - have at least 3 or more servings a day. Use low-fat milk, yogurt and cottage cheese if you have to watch your weight gain.