Moroccan Carrot Salad

This is another delish recipe that I had during the 3 Day Refresh I did last week.  

It reminds me of summer time and I can't wait to take it to a BBQ...perhaps next to a pool.  

Ingredients

Makes 1 Serving

• 2 medium carrots, grated
• ½ tsp. extra-virgin olive oil
• 2 tsp. fresh lemon juice
• 2 Tbsp. chopped fresh cilantro (or parsley)
• ½ clove garlic, chopped
• 1 dash ground cumin
• 1 dash ground paprika
• 1 dash cinnamon
• 1 dash Himalayan salt
• 1 dash cayenne pepper (to taste; optional)

Instructions

1. Combine carrots, oil, lemon juice, cilantro, garlic, cumin, paprika, cinnamon, salt, and cayenne (if desired) in a large bowl; mix well.
2. Let salad marinate, covered, in refrigerator, for 2 to 3 hours before serving.

Transformation Tuesday - 3 Day Refresh Edition

I am SO freaking excited to share this week’s #transformationtuesday with you! Meet my dear friend, Beth. This badass chick and I went through nursing school together; if you know anything about nursing school, you can imagine what a beast she is. She works crazy hours as an RN and a medic, but doesn’t let that stop her from being a dedicated and avid cross-fitter.  

Beth made the decision to get MAXIMIZE her results by COMMITING to getting her nutrition under control so that she can give her self the gift of a six pack by her birthday. She completed the 3 Day Refresh with me last week and check these results out!! Holy cow!! She lost FIVE pounds during those three days and revealed the definition that is just a sneak peak into what's ahead. The refresh was just the kickstart she needed to start CONSISTENT nutrition and I am so incredibly proud of her! She is truly an inspiration to me.

Here’s what we did:  Each day we drank one shakeology, 2 other shakes that come with the program, and a fiber drink.  We ATE tons of veggies and fruits, and healthy fats like hummus and peanut butter.  Oh, and PLENTY of water and teas.

I would recommend this for you if you want to:

• Drop a few pounds in a save and healthy way.  Especially before a big event or vacation!
• To cleanse and prime your body for optimum results if you’re about to start a fitness program.
• To give yourself a jumpstart into your fitness journey
• To break through a plateau

Here are the results from my three days!

If you are at all intrigued by the 3 Day Refresh and would love to have some information for yourself, please shoot me an email or connect with my on Facebook and send me a message.  

Ready to get your own Refresh?  Order your complete kit HERE. :-)

Cucumber Tomato Salad

This recipe is from the 3 Day Refresh, which I just completed for the first time this week!  It is a refreshing salad that makes a great snack or side dish for lunch or dinner.  It's also perfect to bring to a family picnic or cookout!  

Ingredients:

• 1 medium cucumber, sliced in half-moons
• 1 cup ripe plum or cherry tomatoes, each cut in half.
• 1 tbsp chopped red onion
• 2 tbsp red wine vinegar
• 1 tbsp balsamic vinegar
• 1 tbsp lemon juice
• 2 tsp extra virgin olive oil
• 1 tbsp chopped fresh flat leaf parsley
• 1 tbsp chopped fresh basil leaves
• Himalayan salt (to taste)
• Herbal seasoning (to taste)

Instructions:

1. Combine vinegars, lemon juice, and oil in a small bowl and mix well.

2. Combine cucumber, tomatoes, onion, parsley, basil and seasoning blend (if desired) in a large bowl. 

3. Drizzle dressing over salad and toss gently to blend. 

Makes 1 serving. 

Enjoy!  It's pretty kick ass. 

Tips on Meal Planning and Prepping

Tips on meal planning and prepping.

1. Get inspired.  Pinterest is a great resource for recipes and doubles as a place to store your collection.
2. Keep it simple.  Too many fancy recipes can be hard to keep track of and gets costly.  Pick one meal per day to be more elaborate and then keep the rest of it easy-peasy. (I usually save more lavish recipes for dinner.
3. Don’t forget to plan your snacks!  Having snacks already prepared and portioned out will ensure you stay on track, especially when you’re on the go.
4. Make a list.  Look at the recipes you have decided to use and make a shopping list of the ingredients.
5. Create a schedule. Plan your grocery trips our meal prepping time.  Put it on your schedule as if it were any other important appointment.  
6. Prep food as soon as you get home from the store.  Wash produce, chop veggies, brown meats, and assemble salads.  You will thank your past-self for this later, trust me. 
7. Prep meal components.  Instead of cooking full meals, prep foods that can be used in several different meals.
8. Plan for leftovers. Make a little extra during dinner and take it for lunch the next day.  
9. Cook extra.  If prepping all of your food at once doesn’t work for you, than cook extra of the things you will need later in the week.  For example, when cooking your chicken breast for dinner, cook a few extra to eat later in the week. 
10. Start freezing.  Make double batches of crock pot meals, sauces, soups, etc. and reward yourself for your preparedness in a month. 
11. Keep a list of what’s in your fridge.  A visual reminder will help prevent meals and items from being forgotten and spoiled. 
12. Stock up on good storage.  Invest in quality storage containers.  Glass containers are best, especially for reheating.  Save the cheap, disposable plastics for items you don’t need to heat in the microwave.  
13. Do whatever works best for you.  Just make sure to have some sort of plan set.  Planning and then implementing that plan (prepping) is NECESSARY.  The people who fall off track with the eating plan are those who try to wing it. STAY PREPARED!

How to Take Your Measurements

One thing I encourage my challengers to do is TAKE MEASUREMENTS.  The scale lies.  Do not trust it.  Measurements, however, are your best friend!



It's important to take measurements every 30 days for accurate tracking of your progress. With that being said, it is also critical that you are taking accurate and consistent measurements each time.



This video will teach you how to do just that. ^_^

How to stay MOTIVATED with your fitness goals

The New Year is HERE!!  We are all feeling motivated to reach our fitness goals for 2015, but how do you STAY motivated once February gets here?   Here are 5 tips from me to you to kick this year's butt!  

1. Take it DAY by DAY: If you have a lot to lose (like me) it can be really daunting to think about the time it will take to reach your goal. Focus in getting through TODAY. All of the good days add up to BIG results in the long run!

USAF Half Marathon 2014

2. Join an accountability group: Social media makes it SO easy to stay accountable with groups of people who have similar interests and goals as you! Utilize this technology! The extra support and motivation can be MIND BLOWING! What's better than being supported by those who GET what you are going through? (Feel free to contact me if you need hooked up with a group.  )

3. Switch it up: Doing the same old workout routine or eating the same meal plan can get boring. Keep it exciting by keeping LOTS of variety in your activity and menu. You are more likely to stick to something if your mind, body, and palate are constantly being challenged.




























4. GET OUT of your comfort zone!! This one is HUGE. Change doesn't happen when we stay comfortable. Try something new. Do something you never imagined yourself doing. What's going to stop you? What's the worst that could happen? How do you know if you will LOVE something if you never try?? Things I recommend to try: running a 5k, attending a CrossFit class, kickboxing, and hula hooping!

5. Start reading/listening to personal development and actively working on your personal growth: I swear I'm not crazy...I started doing this a few months ago and my life is changing for the better. Focusing on your personal growth will motivate you in ALL aspects of your life. (If you aren't sure what personal development/growth is, or you'd like some suggestions on where to start, shoot me a message!)