Peanut Butter Chocolate Chip Energy Balls

Some weeks I feel like Martha Stewart and am on top of the world.
The house is deep cleaned and organized, meal plans are fully prepped and perfectly balance, my life feels in order, and I have a perfect manicure that is color coordinated to my outfit (jk... who has time for that?).

And then there are weeks like basically the last 6 months where I am lucky if I don't have to re-fluff our laundry in the dryer for the 4th day in a row, as I am scrounging to make a meal out of string cheese and a cup of applesauce because our pantry has been neglected.

Can anyone relate to my hot mess express?
Please say yes.

So over time I've started to learn how to find the right amount of balance. I figured out how cleaning one area of our house a day means I get to avoid the 4 hour marathon cleaning on a Saturday morning. How when I schedule workouts in my planner, I am able to make it to the gym and manage my stress better. And how meal planning once a week saves me so much time finding healthy meals to fuel the busy days ahead.

And this is where the peanut butter chocolate chip energy bites enter.

Is life-changing an appropriate description for a snack?

I discovered these gems while reading Gimme Some Oven, one of my favorite cooking blogs, and decided to tinker with the recipe a bit so they wouldn't be as high in calories. With the taste of cookie-like goodness disguised in nutrient dense miniature bites is a total home run!

I was working with a nutritionist when I first showed her the recipe, and she loved the combo of a touch of protein in the protein, chia and oats to provide fiber, omega 3's from the flax, and a little sweetness from honey instead of processed sugar. The best part if you can keep tinkering with them to sub out ingredients and change them up a bit.

Each Sunday, I prep these little no bake energy balls when I do the rest of my meal prep. It takes no longer than 5 minutes to stir everything together, and then I let the mixture chill for 20 before rolling into balls. And then voila! Easy, delicious snacks to give a boost of energy before the gym or in the middle of a busy work day. Adam loves having one after dinner as a little sweet treat (goodbye huge bowls of ice cream!). I also love to make these when we bring meals to friends - and they loved them! Especially great for new breastfeeding moms!

Peanut Butter Chocolate Chip Energy Balls

Ingredients:

1 cup dry oats 
1/2 cup peanut butter
1/2 cup ground flax seed
1/2 cup mini chocolate chips 
1/3 cup honey (you can get by with less if you want lower sugar!)
1 tablespoon chia seeds 
1/2 teaspoon vanilla extract


Directions:

1. Mix all ingredients in a medium bowl until well combined. Cover your bowl with saran wrap and place in fridge to chill for 20-30 minutes, or until mixture is firm enough to roll into balls.
2. Once chilled, roll into compact balls. You can make them into any size you'd like - mine are typically about 3/4 - 1" in diameter). Store in an airtight container and keep refrigerated for up to 1 week.
3. Makes about 20-25 energy balls.

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Bon Appetit!

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Fit Bod, Fun Life Series Week 3: Setting Limits Around Food

Top o' the mornin' to ya!

Happy St. Patrick's Day, lads and lassies!

If you're just now tuning in to the Fit Bod, Fun Life series, don't you worry! My healthy living guru friend, Mariah Secrest-Comer has some great real life inspiration for you today that is simple, forgiving, and attainable. This series has been such a breath of fresh air and motivation, and I hope it encourages you to be a healthier you! Today is exactly the message I need to hear and it even comes with a healthy eating lunch guide - win win!

Luckily for you, Mariah  is a certified personal trainer and a healthy living enthusiast. She definitely practices what she preaches! This girl will get you moving and eating healthier in a way that is uplifting and not overwhelming, so here is her challenge for us this week...

Fit Bod, Fun Life SeriesWeek 3: 

Setting Limits Around Food

Last night for dinner I had a veggie burger with the works (including an extra side of cheese sauce), green chili chipotle fries, and a couple pours of a great red wine.  

Okay, if you’re waiting for me to say, “Pysch!”, well, I’m sorry to disappoint. I really did! And if you’re wondering why I’m not hiding in a corner trying to keep you from finding out—then that’s exactly what I want to talk to you about today. Even more than exercise habits, food choices are almost instantly classified into categories that carry an almost moral connotation to them. Think about the way we describe food choices:

“No dessert. I’m trying to be good with that upcoming event around the corner."

“I was bad last night, so it’s a salad today for me.”  

“This chocolate cake is sinfully delicious.”

“It’s so bad, but it’s so good!”

But at its core, food is morally neutral. We have to eat to sustain life. Food has the capacity to bring immense pleasure. And believe it or not, the reason food brings pleasure is actually a pretty sophisticated process designed to help us stay healthy. (For more on this, check out my post "Why You’re Wired for Stress Eating”.

And here’s the real deal: 
People who have entirely black-and-white views of food tend to struggle the most with poor food choices over time.

Now, OBVIOUSLY what we put into our body has a tremendous impact on not only our weight and body composition, but also on a huge range of health factors (including disease risk, mood, complexion, liver function, toxicity, metabolism, hormone regulation, etc.)

I’ve found the best approach to long-term weight-loss results—as well as having a positive, healthy body image—is to put limits around unhealthy food. But the very word “limit” implies that there is some presence of something.

Aim to limit unhealthy foods, not eliminate them.

Here are a couple practical tips for helping you create limits so that you enjoy a healthy relationship with food—one that’s hallmarked by confidence rather than deprivation on the one hand, or powerlessness on the other:

• Rate Your Cravings: We want to avoid mindless eating, but it’s silly to deny that sometimes we prefer, say, the taste of gooey Brie to the taste of raw carrots.  If you’re presented with a food that’s not a Perfect 10 in the nutrition department, ask yourself, “How much do I really want this?” If it’s your favorite food ever, maybe it’s worth it. But if you’re eating cookies just because they’re there, there’s no reason to waste the calories on something that doesn’t bring that much pleasure.

• Wait 15 Minutes: This trick works especially well for me when it comes to wanting seconds of something—even a healthy food—because portion control can make or break our weight-loss efforts. It takes about 15 minutes for your brain to register that it’s full after eating. Similarly, the brain can be tricked into craving food when your body is actually thirsty, or stressed, or sad. Ask yourself to wait 15 minutes, and then reevaluate if you’re either still hungry or still really craving that particular thing. Nine times out of 10, you’ll have moved on. But if you’re still obsessed…go for it!

• Set Incremental Goals: When working one-on-one with a client’s nutrition plan, I encourage him or her to set specific goals and then to stagger the implementation of those goals. If you try to change an entire decade’s worth of eating habits on a Tuesday, you’ll probably last until about Friday and then give up. Set yourself up for the momentum of success by laying out the changes you want to make, and then scheduling those changes out over time. Give each goal a date of implementation—for example, “This week I’m going to drop down to two sodas a day, and then next week I’ll drop to one.”

• Plan For Indulgences: I am not telling you never to have another fro-yo again in your life. That wouldn’t be very fun, and you’d get discouraged and give up anyway. But what I want is for you to be in control of your choices, so that eating something unhealthy doesn’t carry guilt or the feeling of a slip-up. The best way I know to do this is to set certain parameters in which it’s okay for you to eat foods with less nutritional content. For me, this is a standing weekly “anything goes” meal like last night’s fantastic feast at Zinburger. But you can create different scenarios that work for you, like “If I follow my training program this week for that 5K, I can get that Starbucks Frappuccino after work on Friday.”

When you’re making food choices, the goal is to maximize your pleasure while minimizing any detrimental health risks. Don’t waste your calories on cheap junk that doesn’t satisfy you.

DO recognize that weight-loss is a slow journey—yes, you can starve yourself and lose 5 pounds this week, but we want you to be fit and happy FOREVER. This is the formula that has worked for me over the past decade, and I can’t wait for you to put it to the test!

To help you get started on eating intentionally, I’d love to invite you to download my free Healthier Workday Lunch Guide...

Click HERE to download Lunch Guide

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In case you missed the other AWESOME installments of Fit Bod, Fun Life...

+ Week 1:  Finding Your Fitness Sweet Spot

+ Week 2: Start Moving 20 Minutes A Day

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Fit Bod, Fun Life Series Week 1: Finding Your Fitness Sweet Spot

It's been 8 weeks since I made my New Year's resolutions of health and wellness. I don't know about you all, but I didn't just fall off the bandwagon... I willingly jumped it seems. So in an effort to re-motivate myself, and hopefully a few of you along the way, I asked my dear friend Mariah Secrest-Comer to share a healthy living series for us, and so Fit Bod, Fun Life was born!

Mariah is one tough lady! Not only is she an advanced little yogi powerhouse, but she also is a certified personal trainer and owns Elevate Mobile Fitness. Also, I want to invite you all to join me in signing-up for her FREE 14 Days to Fit Lifestyle Jumpstart, where she offers great one-on-one and group motivation to help whip in shape nutrition, fitness, and lifestyle. I did it last month and it really motivated me to be the best version of me, and I felt so encouraged!

You know you are interested in getting re-motivated! She packs 2 weeks of awesome motivation into this program and even has a private Facebook interactive group so you can share and ask questions. Check it out HERE - I know you will love it! So without further adieu...

Fit Bod, Fun Life Series Week 1: 

Finding Your Fitness Sweet Spot

When it comes to staying in shape, I think there’s a piece of every girl that has a “frienemy” relationship with exercise and healthy eating.

Of course we want to have lean legs, tank-top ready shoulder cuts, and the can-do satisfaction of knowing we can bust out 15 strict-form push-ups. Of course we would sign-up for more energy, brighter skin, and increased confidence.  Of course we know we’re better off in a million ways when we’re active and eating well.

The reasons we don’t always take these things—which are ours for the taking, by the way—are equally obvious. The steps to getting healthy don’t always feel FUN. It’s not fun turning down the office birthday cake. It’s not fun to spend an hour or two of your free time on the weekends prepping healthy meals for your busy week. It’s definitely not fun turning off that 5:30 a.m. alarm to go work out before your long day.

It’s similar to saying we all would love to be millionaires, but we don’t all want to do the work required to earn a million dollars. (Gold-diggers aside! Queue my new obsession with classic movies to Marilyn Monroe’s film How To Marry a Millionaire).

The really good news, we’re finding, is that we don’t have to work at it quite as hard as we once thought, in order to have firm bodies and feel great! In fact, science has clued us in to the fact that there is actually a point of diminished returns when it comes to over-training.

Sadly, they haven’t yet told us that eating too much kale and tofu is harmful to our health—but we’ll talk about balancing food choices too later on!

My goal in this weekly series is to help you identify your health-and-fitness “sweet spot”—that beautiful measure where the rewards far outweigh the effort you put into it. This sweet spot looks different for everyone, but we all have one. 

Mine lies on the gung-ho-but-not-psycho end of the spectrum. (That’s a technical term, I’m sure.) In other words, I like the rewards of exercising 5 or 6 days a week and eating lots of veggies (and even tofu) most meals of the week. This type of effort usually scores me a tummy that doesn’t bulge in weird places, the dress size I like, and--much more importantly--enough energy and mental refreshment to not turn into a nut job from stress.

But it also allows me the wiggle room to go out for Mexican or order pizza once every week or two, and a glass of wine at night (but not 3 or 4). It allows me to dial down my effort to a moderate hike or gentle cardio session for a few days if I’m feeling particularly overwhelmed or tired. Could I do these things if I were training for a bikini competition and 12-pack abs? Honestly, no. So, for me, I know that competitions and looking like a bodybuilder are not part of my plan. At least not now.

I like my balance. It works for me now, and it’s worked for me for several years. Not having to re-purchase your wardrobe every time you gain or lose weight is an added bonus of this lifestyle sweet spot!

So here’s your homework this week: Find YOUR sweet spot. 
Make a list of what you want from your fitness plan, and another list of what you are (and aren’t!) willing to sacrifice to get those things. And of course, share them with the rest of us!!

Hint: you’re more likely to find staying power if you include some things that aren’t related to what you look like—for more on this, read my guest post on Meg’s blog from the fall: 5 Reasons to Workout This Week (that have nothing to do with weight...). 

You don’t have to put all the pieces together at once, or totally makeover your life in one fell swoop—in fact, you probably shouldn’t. But do begin thinking about what efforts will give you the biggest payoff. After all, if you had a million dollars but had zero time to enjoy it, it wouldn’t be worth it, right? But if you can work just a little harder and a little smarter, you may find that you get to enjoy new options that make your life a LOT MORE FUN!

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Stay tuned for week 2 of Fit Bod, Fun Life series!

In the meanwhile, definitely join me on signing up for Mariah's free 14 Days to Fit Lifestyle Jumpstart, and we can get back on track together!

Free 14 Days to Fit Lifestyle Jumpstart!

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5 Reasons to Work Out This Week (that have nothing to do with the scale)

If any of you are like me, it's quite hard to stay motivated to work out and eat healthy in the winter, especially around the holidays. For me, it's way easier to through my measly will-power out the window for that second Christmas cookies, or snooze my morning alarm to skip my workout.

Thankfully, my dear friend Mariah Secrest-Comer is here to lend us a hand and some renewed motivation! Mariah and I used to work together at the American Cancer Society where she would offer her personal training skills by leading lunchtime yoga. No she is the owner of Elevate Fitness, which specializes in personal training (in select locations), virtual coaching, and educational articles for busy professionals like you and me!

Her blog is full of helpful tips and coaching (check it out!), and she currently has a FREE "Slim and Social Guide to Happy Hour" available for download! Check it out - full of tips, charts, and resource lists for having fun night out on the town without undoing your fitness progress!

So without further adieu...

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Hello. My name is Mariah, and I am a Pinterest addict. (The first step is admitting you have a problem, right?) - recipes, DIY projects, hairstyles, my dream homes, etc. and, of course, fitspiration!

If you’re anything like me, you’ve done your share of browsing “inspirational” snippets on Pinterest (or your social media drug of choice), only to find that they provide rush of motivation that lasts only as long as it takes to scroll down to the next pin showcasing Triple Mocha Fudge Lava Cupcakes. (Abs or chocolate…that is the question.)

As a fitness professional, I try to strike a balance between image and mindset. I think we’d be lying if we said that women aren’t hardwired to want to look our best. When we’re proud of the way we look, we portray that confidence to the world! We can do anything with the right shade of lipstick and that dress that fits just right.

 But on the other hand, I can tell you with assurance that those who focus exclusively on the mirror usually have the most trouble staying on track and, ironically, may shortchange their long-term results. It’s easy to feel motivated for a hot second when you have a swimsuit to debut at your upcoming beach vacation.

It’s another thing to be rushing between your triple-booked meetings in the dead of winter, buried under three layers in a freezing cubicle and scrounging up leftover office cookies because you didn’t have lunch. Somehow your abs aren’t really a top priority anymore. So if the fitspo has worn off, shift your mindset and dig into these exercise benefits to boost your mojo. 

1// Better Rapport

Oxford University found that the endorphin levels of study participants who exercised together were higher than those who exercised alone. They concluded that this effect could spill over to a stronger network at the office when you set aside time to move your muscles with coworkers. Suggest lunchtime yoga for the group instead of a heavy lunch—you’ll find each other more likeable after! (To learn more, pick up the December issue of Self magazine.)


2// Increased Romance 

Couples who keep their stress under check through exercise are scientifically proven to be kinder and more patient with their partners on the days that they work out according to a 2008 study by Neff and Karney (more info HERE). Not to mention the boost in physical intimacy when both couples are active! Lower stress plus higher circulation and endorphin levels equals a good thing! (wink, wink!)


3// Easier Concentration 

Your ability to ace that tough project may lie in how often you lace up your running shoes. Aerobic exercise increases oxygen in your brain, which helps feed your toughest mental to-do’s!


4// More Confidence 

You don’t need to fit into your high-school sized jeans in order to get a confidence boost from exercise. In as little as one gym session, you’ll walk out with your head held a little higher.


5// Better Sleep 

Sleep and exercise are direct correlates. Do well with one and you’re more likely to improve the other! And it becomes a virtuous cycle. Those who sleep better (i.e. longer) experience fewer cravings due to optimization of the hunger hormone ghrelin.

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One good turn deserves another! I challenge you for one whole week to judge the worth of your workout not by how you look, but by how you feel.

And the ironic thing is you'll be more likely to get those crave-worthy curves you once focused on--this time as a fringe benefit!

Thanks for letting me stop by, Meg!

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Pretty awesome motivation right? 

I think so - thanks Mariah for sharing these tips!

Definitely go download Mariah's "Slim & Social Happy Hour Guide" and visit her blog for more awesome coaching!

 

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8 Favorite Fitness Must Haves

I have had so much fun lately sharing our new lifestyle change with you all, from our eating plan to our grocery list, and now I am here to share some fitness fun.

Growing up, I was always active with dance and sports and loved every minute. I was with my friends and having fun, which totally distracted me from the struggles of training. Once I went away to college and was without team sports and dance class, I had to learn how to workout on my own.

Within the first year, I slowly learned to enjoy running to relieve stress, and started going to the gym at 6AM before class. Now, 8 years later, I am so glad that I actually find pleasure in attending a workout class or taking the Beast on a walk.

Setting goals, trying new things, and discovering my favorite fitness items has kept me motivated along the way. Here are a few I can't live without...


1// Fitbit Flex 

I just purchased my Fitbit Flex and I already love it. As I move throughout my day it tracks my steps, calories burned, activity level, water intake, and calorie intake. Meanwhile at night it tracks my sleeping patterns, which is totally nerdy for me to be so excited about, but it's very interesting to see if I had  a restful night sleep or if I was rolling around like a tornado!

Believe it or not, it tracks all of this while wearing a stylish colorful bracelet (I chose yellow... are you shocked?), and syncs wirelessly to your smart phone, tablet, or PC. I also love that you can pop out the tracker at any time and switch it to another colored bracelet. I am loving the soon-to-be-released Tory Burch band designs - both athletic styles and gold jewelry styles, that are way more trendy for all you fashion forward gals!


 2// FT4 Polar Calorie Counter + Heart Rate Monitor 

I got my FT4 Polar 6 months before my wedding as a workout motivator, and have been wearing it ever since. If you don't have this and you need a fitness wake-up call like I did, you need to rush to Amazon and buy this watch ASAP. If you've been going to the gym and tracking your calories burned by what's on the treadmill, think again! Mine was off by over 200 calories, but this tracks your specific calorie burn accurately.


 3// Contigo Autoseal Water Bottle + Contigo Tranquil Water Bottle

I absolutely love these autoseal Contigo bottles. The big one I use for my water all day everyday, and the Tranquil bottle I use with a blender ball to blend my protein powder for breakfast or post-workouts. You can shake those things silly and they will never ever leak. Way better than past Nalgene or Camelbak bottles.


 4// Champion C9 Workout Gear 

Always cute styles of tanks and tees, and I have 3 pairs of their workout leggings and capris. They are made well, despite their affordable Target price, and they've lasted me for years.

 5// Goody Stay Put Headbands 

Having very fine, thin hair and cheekbone length bangs, I depend on these grippy little headbands to keep loose strands out of my face. With other headbands, they tend to slide out of my hair mid-workout class, but these headbands have thin little sticky strips all the way around the band to keep it from budging. Not to mention, they are cheap and easy to find at most drugstores.


 6// Old Navy Active Workout Tops

Have you seen the Old Navy Active line? I am a girl who loves color and texture, and ON is doing it right. Every season they introduce new patterns and colors of their most popular tanks and tees, and they're always on sale. I mean, who can beat a $9 dry fit, super cute workout top? They also have great workout jackets, well fitting sports bras, and sometimes hair accessories.


7// GAP Fit gFast Leggings

This is also a newer obsession for me. This winter I had a GAP gift card, so I went browsing through the GapFit section until I came across their leggings. Holy heck. I like them so much I bought long ones for cold weather workouts, and little capri leggings that I sport at yoga and Zumba. They are high waisted, have a drawstring and thee structure of the material hides any lumps and bumps.


8// My Fitness Pal App

I know you have probably heard about this time and time again from me, but I love this free app. What a great way to get in the habit of keeping a food and exercise journal, and it syncs effortlessly with my Fitbit for a streamlined, simplified lifestyle tool. Feel free to add me on MFP and we can do this healthy living journey together. Encouragement is key!

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What are some of your fitness must haves?

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30 Day Slimdown Grocery List + Favorite Recipes

It's been a solid 12 days of sticking to our simple, healthier eating plan, and my energy is out the roof!
I am down 5+ lbs. and Adam has rocked it out at 7+ lbs. lost.

This easy plan works!

After posting our 30 Day Slimdown Challenge eating plan last week, I've received messages from many of you asking about what type of foods we purchase at the grocery store in order to set ourselves up for success.

So since you asked nicely with extra sugar on top, I am here to deliver the inside scoop!

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Our Guidelines

1) Minimally processed, nutrient-dense, whole foods
2) Extremely limited dairy (if any)
3) No caffeine, sugar, white flour, fried foods, etc.
4) Focus on lean protein + vegetable/fruit


Produce:

mini carrots
celery
cucumbers
bell peppers
sweet potatoes
broccoli (frozen or fresh)
brussels sprouts
mushrooms
spinach
lettuce 
tomatoes
apples
bananas
grapes
berries


Healthy Fats:

avocado 
almond butter (Justin's all-natural nut butter)
dry roasted cashews
dry roasted almonds
dry roasted edamame


Proteins:

chicken breast (we prefer organic, antibiotic-free Smart Chicken)
chicken tenderloins (Smart Chicken)
ground chicken (Smart Chicken)
ground turkey (Jennie-O 99% lean)
fresh salmon
flank steak
deli turkey breast (from deli counter)
eggs (farm fresh, if possible - yum!)
canned tuna in water
hummus
mozzarella cheese stick 


Other Complex Carbohydrates:

brown rice
quinoa
whole grain english muffins (Orowheat double fiber)
whole grain tortillas - if needed (local Kansas brand)
steel cut oatmeal
black beans


Spices/Other:

low sodium taco seasoning
low sugar salsa
italian seasoning (I purchase ours from a spice merchant at the Farmers Market)
cinnamon 
unsweetened vanilla almond milk
low sugar tomato sauce

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Our Favorite Meals

Breakfast:

Blueberry Overnight Oats

Eggs Over Easy & Sweet Potato Hash

Advocare Meal Replacement Shake (Chocolate Mocha)

Lunch / Dinner:

Skinny Greek Yogurt Chicken

Spaghetti Squash & Lean Meat Sauce

Hummus Crusted Chicken

Balsamic Rosemary Flank Steak

Crockpot Salsa Chicken

Paleo Taco Salad

Salmon Foil Packs

Crockpot Santa Fe Chicken (omit corn)

Snacks:

Tuna Stuffed Eggs
Egg Muffins
Kale Chips
Turkey Cucumber Roll-ups
Baked Cinnamon Apple Chips
Rosemary & Sea Salt Baked Sweet Potato Chips


Dessert:

Baked Almond Butter Banana 
Banana Ice Cream
Grilled Peaches & Cinnamon
Grape Sorbet

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For more insider information to our 30 Day Slimdown Challenge eating plan, check out this post!
To see my food and exercise journal, add me on MyFitnessPal!

Here's to a healthier + happier you!

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30 Day Slimdown Challenge + Eating Plan

I don’t know about you all, but I celebrated the 4th of July holiday with a little too much indulgent food, three margaritas too many, and a belly ache. It’s so easy to do overindulge when the weekends are filled with summer BBQs, dinner parties, happy hours, and the like.

 And that has tended to be the norm ever since a few months past our honeymoon. It felt so good to let loose after our wedding that I never really honed it in on a consistent basis. I loved moving in with Adam after the wedding where I enjoyed cooking delicious meals, inviting friends over, baking up a storm, and rushing home after work every night to spend time with him.

 So all that hard work of a nightly gym regimen, eating copious salads with grilled chicken, and feeling good in my body flew right out the window.

The wake-up call for me has been three-fold… 

1//  Not feeling comfortable in my own skin (heck no, I don’t want to wear tank tops with flabby arms!)
2//  Those skinny jeans are getting a bit too snug, and I’m waiting for the button to pop off...
3//  The most unflattering photo of me ever taken of me during 4th of July weekend
(I almost didn’t recognize myself.)

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Thank goodness Adam and I were on the same page when we both discussed a little lifestyle change boot camp was majorly needed. With a Christmas trip to Hawaii planned (more details to come soon!) and my high school reunion approaching this next year, what better motivation than to start our journey together now.

We have been talking about how we want to approach this plan for a few weeks, and found something that is working out great for us so far! We are kicking it off with a 30 day challenge of following the plan with no cheating to jump start the road to healthy.

Here are the deets below to in case you are looking for good way to spark your healthy eating motivation. I will be sharing our grocery shopping list + favorite recipes next week!


Breakfast - 8AM //
- Protein
- Complex Carb
- Fruit
- Multi-vitamin

Meal examples:
- 2 eggs over easy, whole wheat english muffin (minimally processed), and berries
- 1/2 cup steel oats, 1/2 cup almond milk, blueberries, cinnamon, stevia (overnight oats)
- protein shake (no sugar), fruit


Morning Snack - 10:30 AM (if needed) //
- Protein + Fruit

Meal examples:
- string cheese & apple
- 1 oz. cashews & fruit
- cottage cheese and bing cherries
- hard boiled egg and berries


Lunch - 1 PM //
- Protein
- Complex Carb
- Vegetables

Meal examples:
- spinach salad with veggies and grilled chicken breast
- whole wheat tortilla (minimally processed), seasoned ground turkey, hummus, lettuce, cucumbers
- tilapia fillet, steamed broccoli, half sweet potato


Snack - 3:30 PM (if needed) //
- Protein, or...
- Protein + Complex Carb (if working out)

Meal examples:
- whole wheat rice cake, tablespoon almond butter, half sliced banana
- almonds & fruit
- celery sticks, hummus, turkey deli slices


Dinner - 6 PM //
- Protein
- Vegetables
- Complex Carb (if needed)
- Omega 3 Supplement

Meal examples:
- greek yogurt chicken, roasted squash & zucchini
- baked salmon, mixed steamed veggies, sweet potato or brown rice
- hummus crusted chicken, roasted garlic brussels sprouts, steamed broccoli
- mexican seasoned ground chicken, black beans, tomatoes, mixed greens, sauteed peppers and salsa (taco salad)


Evening Snack (if needed) //
- Protein, Veggies, or Fruit (in moderation)


Dailies
- water (half of your body weight = how many ounces to drink/day minimum)
- daily vitamin supplements
- exercise (minimum 30 minutes 4-5 days/week)
- no caffeine, sugar, white flour
- one drink/week at social gathering (if at all)
- no cheating!
- track food, exercise, and progress on My Fitness Pal (add me and we can do this together!)

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Believe it or not, just in 4 days I am already feeling like I have more energy, am less bloated, have better focus, successfully ate out on plan, and have conquered the few cravings for sweets and junk food. The bonus? I am down 3 pounds already - loving this. Who knew that with a healthy diet and some exercise you could feel so much better?! ;)

We both took body measurements at the start of the week so that we can compare our success with where we started. Sure, it will be great to see the number on the scale go down as my body adjusts to the new lifestyle, but losing inches and building muscle is more important to focus on. And we got brave by taking before photos - what an eye opener!.

Looking forward to feeling like myself again, and so glad I have a partner in crime along the way.
Wish us luck! :)


What helps you keep a healthy lifestyle?
Any great tips you try to stick to?


 

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The Ultimate Cardio Playlist

Whether you made some healthy living resolutions for the new year, or just need a little boost to your current workout tunes, I have the best playlist to share with you!

I am definitely inspired by fun, girly, upbeat tunes that just make me want to dance.
As long as I'm having fun at the gym or out on a run, I can easily stay motivated by awesome, powerful songs.

Definitely a few (okay, a lot...) of guilty pleasures on here, but I hope you enjoy and share with your favorite workout buddies! I've also linked them to YouTube for your convenience, so you can listen before you add them to your current cardio mix!

Don't Wake Me Up - Chris Brown
It's Time - Imagine Dragons
Die Young - Ke$ha
Don't Stop the Party - Pitbull
I Like How it Feels - Enrique Iglesias
I'm All Yours - Jay Sean
I Cry - Flo Rida
We Found Love - Rihanna
Waka Waka - Shakira
Catch My Breath - Kelly Clarkson
C'Mon - Ke$ha
#thatPOWER - Will.i.am
The Other Side - Jason Derulo
I Love It - Icono Pop
Sweet Nothing - Calvin Harris
Here's to Never Growing Up - Avril Lavigne
Alive - Krewella
Tonight I'm Getting Over You - Carly Rae Jepsen
Still Into You - Paramore
Is This Love - Alex Gaudino
Raise Your Glass - Pink
Right Now - Rihanna
Back to Love - DJ Pauly D & Jay Sean
Domino - Jessie J
Don't You Worry Child - Swedish House Mafia
Where Them Girls At - David Guetta
Starships - Nicki Minaj
Can't Hold Us - Macklemore & Ryan Lewis
We Run the Night - Havana Brown
Live It Up - JLo
My Life's A Dream - Atwater Men's Club
Chloe - Emblem3
It's Alright - Matt and Kim
Clarity - Zedd
Wake Me Up - Avicii
Closer - Tegan and Sara
Safe and Sound - Capital City
Roar - Katy Perry
Stay the Night - Zedd & Hayley Williams
Take Care - Drake
Wrecking Ball - Mylie Cyrus
I Choose U - Timeflies
Timber - Pitbull & Ke$ha
Burn - Ellie Goulding
The Monster - Eminem & Rihanna
Some Nights - Fun
Move, Shake, Drop - DJ Laz & Flo Rida
Love Somebody - Maroon 5
Best Song Ever - One Direction
Wavin' Flag (Coca Cola Remix) - K'NAAN
Brave - Sara Bareilles
I Like It - Enrique Iglesias
Marry Me - Jason Derulo
The Beat - Ben Rector
Titanium - David Guetta
Dance Again - JLo and Pitbull
Wild Ones - Flo Rida
Give Me Everything - Ne-yo & Pitbull
Run the World (Girls) - Beyonce
A Little Party Never Killed Nobody - Fergie
Use Somebody - Kings of Leon
Work B**ch - Britney Spears
Pompeii - Bastille
Evacuate the Dance Floor - Cascada
We R Who We R - Ke$ha
Waking Up in Vegas - Katy Perry
Edge of Glory - Lady Gaga
Sweet Disposition  - The Temper Trap

// Did I miss any of your favorites? // 

Let me know - I'd love to add some new tunes!

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Get your workout on, girls!