What's in the New Master's Hammer & Chisel program?

AHHHH so HERE IT IS!!!! The BRAND NEW workout program from Beachbody!! I am beyond excited to start the Inferno Challenge January 4th & I have been planning like crazy!! I am going to be ROCKING this program in the new year!

The Master's Hammer & Chisel

What's in the kit??

I wanted you guys to know what was actually in the program, what all the stuff looks like, how it works and everything in between!! Here it is! Your meal plans, your workout dvd, your starter kits etc!

Fill out my online form.

Skinny Eggnog

A holiday classic that is generally PACKED with calories & sugar...I made this one a little easier on the waistline!

Skinny Eggnog Recipe

Ingredients:

2½ cups Unsweetened Original Almond milk 
2 eggs
1 egg white
⅓ cup stevia or honey
1 tsp cornstarch
1 tsp vanilla
Cinnamon & Nutmeg to sprinkle on top

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Instructions

1. Heat almond milk & vanilla and heat in a pot until it almost simmers; do not bring to a boil.

2. In a large bowl, whisk together the eggs, egg white, stevia and cornstarch until frothy.

3. Slowly add the eggs into the heated almond milk. To do this, add about ¼ cup of the almond milk to the egg mixture, whisking quickly. Add another ¼ cup and whisk again. Tempering allows both liquids to come to the same temperature before combining them, so the eggs do not curdle. whisk them to combine. Stir frequently until it begins to thicken, about 6-8 minutes

4. Sprinkle with cinnamon and nutmeg to taste.

**21 Day Fixers - 1.5 yellow if you add one ounce of Spiced Rum**

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:

Win a Copy of Hammer & Chisel

The Master's Hammer & Chisel is coming on December 1, 2015. It is going to sell out rapidly, so if you want to get a copy, this is THE BEST WAY to get your hands on it.  Hammer & Chisel is awesome because every workout is only 30 minutes in length. It comes with 7 workouts, and also comes with the 7 portion control containers we LOVED so much from 21 Day Fix!

What’s even better? I have assembled a dream team of coaches that are going to help you get INSANE results via a private Facebook Group! To be a part of this ELITE group that we will personally ensure gets INCREDIBLE results, all you need to do is enter the contest.

Enter To Win Hammer & Chisel Today

Step 1. – Make me your FREE Beachbody Coach so that I can help you get the most out of Hammer & Chisel and your Beachbody workouts.  It takes 2 minutes. Click Here To Create FREE account. 

Note: This contest is only open to new Beachbody Customers without a Beachbody Coach. If you do not have a coach, but have an account, Add Me On Facebook so we can connect!

Step 2. – Fill In The Form Below

Fill out my online form.

Step 3. – Leave a comment on this page! Why should you win a FREE copy of Hammer & Chisel?? Why are you excited about Hammer & Chisel?

Congratulations and good luck! Winner will be contacted on December 1 and posted on our facebook page: http://www.facebook.com/teaminfernofitness

Hammer & Chisel Contest Rules

• This contest is only open to my Beachbody Customers.
• If you already have another Beachbody Coach, and are happy with them as your coach, PLEASE DO NOT enter the contest. 
• There will be one winner for this giveaway. Winner will be selected and posted on Facebook at: http://www.facebook.com/infernofitness on December 1, 2015.
• No purchase necessary to enter contest.
• Contest is not associated in any way with Beachbody or Team Beachbody.
• Open to US and Canadian residents 21 years or older. Void where prohibited or restricted by US or Canadian law.
• Winner will have to answer a skill testing question.
• Winner will receive one copy of Hammer & Chisel (Estimated Retail Value $80) once made a available for purchase by Beachbody.

Spicy Mediterranean Omlette

 

I am always on the search for yummy breakfasts that are low-carb, high protein!  This baby is PACKED with flavor and has 1.5 servings of veggies!

Ingredients:

1 cup egg whites

1 Roma or small tomato, diced

1 handful spinach

2 tbsp feta (not the gross low fat kind!)

Habanero Sauce (or hot sauce of your choice)

Directions:

1. Heat your pan and spray with cooking spray. When hot, pour in egg whites.

2. Put crumbled feta, then spinach, then tomatoes. Cook until eggs are firm.

3. Fold eggs over the ingredients to make the Omlette pocket and flip.

4. Cool another 3 minutes. Top with your spicy sauce and serve 💕👌🏼

**21 Day Fixers- 1 red, 1 green, 1/2 blue**

Black Bean Brownies

👌🏼Black Bean Brownies👌🏼 Must try!!! These are a Favorite in my house for both my beast and my baby!!

 1 (14oz) can Black Beans 

1/2 c. Raw Cocoa Powder

2 eggs

1/3 c. Raw Honey

1 scoop Chocolate Shakeology (optional, add 1/4 more honey if not using Shakeology)

1/2 tsp Baking Powder

1/2 tsp Baking Soda

1 tsp Apple Cider Vinegar

1.5 tbsp Almond Milk

1 tsp coconut oil

1 Cup Chocolate Chips

Preheat oven to 350. Put everything except chocolate chips into blender and blend well until smooth. Fold in half the chocolate chips. Pour mixture into greased 8x8 pan and spread evenly. Top the mixture with remaining chocolate chips (and rainbow sprinkles for littles 🎀) Bake for 30 minutes 💕 Cut into 4x4

**21 Day Fixers**

1 brownie = 1 yellow 1 tsp

How Being a WAHM Changed My Life!

How Being a WAHM Changed My Life!

Ok so I have been pondering this post for a REALLY long time as I don't even want to come off the wrong way! I want share this with you because I feel like if I can come from a place of complete desperation and come out shining, that DESERVES be shared! If I can inspire just one other momma in a place where I was, then this post is all worth it...so here it goes!
Here are some stats for you:
👆graduated high school, attempted 3 different careers, I lived a double life between trying to be a professional and a party animal.
👆After my first 2 fail career attempts, I started my own little business, making $12/hr.
👆I never ended up in alot of debt, but I never had a lot of money either...partying is EXPENSIVE.
👆I never went on vacations
👆I didn't care about my future
👆 I WORE myself out trying to be both a socialite and a professional.

Brodilynn changed my life, no doubts about that! In the middle of my "adventurous" life..SURPRISE! God has other plans for you! <---and for this I am so grateful for so many reasons. My J.O.B was no longer an option. I couldn't work 12 hour shifts with clients with a new baby (of and when you own the business, your boss doesn't give you maternity leave!) In this part of my life, I actually experienced what it feels like to have the money flowing out 3x faster than it was coming in.

This is when Beachbody found me. I was HESITANT! <---icky sales person, ME??, hell no. But at this point...what did I have to lose?? I knew there was something big out there for me (I'm actually a very passionate driven person when I apply myself lol) I decided to take a leap of faith, even if it meant getting in great shape after baby.
⭐ 2.5 years later (half the time I spent in school) my monthly Income is what I made in an entire year BUSTING MY ASS! <--not including quarterly bonuses.
👆I am still DEBT FREE, but this time I get to PLAN AND SAVE for our future!
👆i vacation 4 times a year...because I have the freedom to do so.
👆my relationships are strong and built on something real!
👆my family is happy and I am present
⭐I work far less hours (like more than half) & MOST IMPORTANTLY I am a mom first and foremost <---nothing gets to be in the way of making this #1

✌I, KC LAWRENCE, knows what it feels like to feel like your in a whirlwind out of control. I know what it feels like to feel helpless and stuck. I know what it feels like to be SICK & TIRED OF BEING SICK & TIRED!

So...here's my mission. I want to pay it forward! I want to reach out to 5 ladies who can look at this story and say..."hey, that's me" <---I am looking for GO-GETTERS! Someone who wants to be a #girlboss ! I want to make it my goal for the next couple of months to take you under my wing and show you EXACTLY what I did to grow a 6 figure a year business in my sweats spending more time with my little girl than I did away from her! If you had the ability to do "that bigger thing" you were meant for, would you take a chance?

Ok, so your probably like "holy smokes, she's lost it!" <---I know this seems unrealistic and "too good to be true" HELLLLO PEOPLE!!! I am THE BIGGEST skeptic out there! But, please hear me when I say, I THANK GOD every single day I stopped and gave this even a second of a chance before brushing it off this opportunity **now, of course I HAVE to tell you these results are not guaranteed (beachbody disclaimer) because this business is a direct reflection of the time and effort you put in ;)**

So your opportunity is now!! If you want to know more about this or have questions, it's my GOAL to be there!

To Learn more about What Coaches do..Request to join my SNEAK PEEK into Coaching on Facebook <--no strings attached, no obligations...just watching what I did to set my life FREE!

Request to Join:
Coach Sneak Peek Group

To Apply to Join The Brigade:

Fill out my online form.

Team Beachbody® does not guarantee any level of success or income from the Team Beachbody Coach Opportunity. Each Coach's income depends on his or her own efforts, diligence, and skill. See our Statement of Independent Coach Earnings for the most recent information on the actual incomes of all our Coaches.  Online contact and registration forms from Wufoo.

Crockpot Stuffed Peppers - Clean Eating

It the season of Crockpot Foods!! Even though I am a stay at home momma, my days can get REALLY crazy! I love the convenience of my slow cooker so you will see ALOT more recipes using it popping up on the blog! My toddler LOVED this recipe also!

SlowCooker Stuffed Peppers

Ingredients

4-6 Bell Peppers 

1 lB Ground Turkey (I used deer meat for this recipe)

1 can Diced Tomatoes (No Salt Added)

1.5 cup Cooked Brown Rice or Quinoa

1 Chopped Onion

Grated Cheddar Cheese (or whatever cheese you have)...for measuring this, i would use 1/3 cup per pepper.

2 garlic cloves minced

1 tbsp Italian herbs 

2 tsp himalayan salt

1 tbsp Braggs Aminos (or soy sauce)

2 tsp pepper

2 tsp coconut oil

Directions

1. Heat the oil in a large pan, add onions and garlic. Cook until clear, add meat and brown.While meat is cooking, cut the tops off your peppers and take out core and seeds.

2. In large bowl, mix together rice, tomatoes, spices, aminos and meat mixture.

3. Stuff your peppers with the meat/rice mixture until firmly full and you can have a little overflow.

4. Spray your crockpot with cooking spray (makes for easy cleanup), place the extra meat/rice mixture into the bottom of crockpot. Place the peppers on top of the mixture.

5. Cover and cook for 3 hours high/5 hours low.  15 minutes before serving, add your shredded cheese to the top and close lid again.

*21 Day Fixers*

One pepper:

1 red, 1.5 green, 1 yellow, 1 blue

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.

Join the Movement

*~*~    Live Life By YOUR Design This Coming Year!   *~*~

GIRLBOSS WANTED!! I’m very excited to be welcoming the New Year by accepting 20 new women to my apprenticeship program and to my team!

Are you passionate about helping people accomplish their health & fitness goals, all the while working on continuously improving your own?

Fill out the form below & be sure to keep reading for quick a snap shot of the opportunity! 

In 2014, My health and life change dramatically!  I was getting my life under control, my health under control and become a positive role model for my daughter. I made it a part of my purpose to introduce & mentor a group of people to an opportunity that requires hard work but where your effort level is never taken for granted, your purpose is never questioned, your ability to grow is never stifled and your potential for making income is never capped. Tell me a job in the corporate world that offers those same benefits...

First, what you’ll learn from me:

- How I built a 6 figure business from my living room.

- How I went about building my online coaching business by committing to a cause I am truly passionate about.

- How I’ve grown my social media network to close to 100k people by focusing on adding value to people’s lives every single day.

- The routine & habits that have shaped my health & fitness - A full education on the resources that have helped me become a coach to thousands of people across Canada & The US

What you could expect to gain:

- Unlike a traditional internship, you will earn a paycheque by acting out your purpose, at first, anywhere from $100/week to $500/week; with steady growth over the following months.

- You will learn habits, strategies & routines that will help you lead a healthy & fulfilling life.

-You will be surrounded by an AMAZING community for other women, all working together towards a core purpose and achieving their personal goals.

*US And Canada only 

* Must be 18+ 

kclawrence@Live.ca

**Know someone who would be a good fit?? TAG EM! **

Fill out my online form.

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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

Thank You...my snapshot of truth.

Thank you to my 3rd grade teacher who called me obnoxious, moved my desk into the hallway & humiliated me infront of my class...after thinking for years that there was something wrong with me, it lead me to find answers, helping me become diagnosed with ADD in my teen years, helping me learn to organize my thoughts & control my excitement (this is what is wrong with our schools)

Thank you to my 5th grade teacher who told me my shirt with writing on the front of it was too provocative, was giving the boys the wrong idea & made me turn it inside out...yes, let's make me embarrassed and REALLY draw attention to me. Like having B cup boobs in Elementary school wasn't horrifying enough...This taught me that bullies come in all shapes, sizes, ages & we, as people need to take a stand.

Thank you to my grade 9 teacher who had me removed from 4 of my classes to sit in a single desk outside the counsellors office because I wasn't abiding to "the rules". <-- actually , SIR, I started skipping your class because of the day you told me infront of the entire class I would never go to university and probably never amount to anything. This taught me to stick up my middle finger to haters like you, to follow my dreams & prove people like you wrong.

Thank you to the senior girl when I was grade 10 who threw a full grape juice box down at me in the lunchroom while standing on the table and called me horrible names...you taught me to stick up for myself. You taught me that I AM STRONG, I will voice my opinion, I will NOT back down, and if when someone treats you like that, it's their problem, not yours.

Thank you to my ex boyfriend who called me fat. This was not the beginning of my self image problem but HOT DAMN, it sure fuelled the fire...but thank you because this confidence crushing idea would eventually lead me into starting a movement to empower women, show them they are beautiful & help them gain CONFIDENCE. <--this is something I can now pass onto my daughter.

Thank you to my paramedic teacher who told me "girls like me" don't make it in this industry". First...girls like me?? <-- I fish, I swear, i like beer lol...so what? I like to wear makeup sometimes and expect my man to hold the door for me?? <---YOU, lady, are the reason chivalry is dead. So thank you for reminding me the being lady like is SEXY heart emoticon And Thank you for making me realize I am able to work with "girls like me". The go getters, the dreamers, the strong. Thank you for giving me the strength to try something completely different.

Thank you to each of you who shaped me into who I am. Thank you for giving me strength, for giving me power, for making me determined. I will prove each of you wrong, I will become a MUCH bigger person than you ever thought.

Chickpea & Lentil Soup

Fall says to me it's time for some more soup recipes! I have been playing around with theMediterranean Diet a bit and using more chickpeas, lentils, nuts, etc.  This soup worked well because I had a ton of veggies to use up before we leave for California tonight...FREEZER SOUP!!

Chickpea & Lentil Soup

Ingredients

1 large onion, finely chopped

1 red pepper, finely chopped

4 celery stalks chopped (I always like to use the core for soup and include the leafs for flavor and color)

1 can diced tomatoes

1 can chickpeas drained/washed

1 cup dried red lentils

1/2 lemon juiced

4 cups chicken broth

2 cloves garlic finely chopped 

1 tsp grated ginger (or dried)

1 tbsp cumin

1/2 tsp coriander 

1/2 tsp cinnamon

1/2 tsp turmeric
1/4 tsp cayenne (if you want a bit of spice)

1 tsp Himalayan salt

1 tbsp Coconut Oil

Directions

1. Heat oil in large pot. Add onions, peppers, celery and cook until soft (5 minutes)

2. Add spices and cook for another 3-4 minutes.

3. Add can of tomatoes and cook down 5 minutes.

4. Add lentils, chickpeas and broth. Bring to simmer, reduce to medium low and simmer 20 minutes.

5. Serve and top with a touch of lemon juice!
** I LOVE a dollop of plain greek yogurt on mine!!

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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