Elements of Fitness – A Mother's Memoir

Overweight Becomes a Lean and Mean Mom of 3

I may not have introduced myself.  Some of you know me, some of you don’t…  some of you I have been friends with for YEARS and some we’ve never met but have only connected online.  I don’t like to post pictures of the kiddos and I’m not all about the selfies as much as others, but you may be able to relate better knowing that I’m a single Mom of 3 and they are my world.  We are just as busy as you and we still make the time to work out.  I keep the kids in sports to make sure they stay busy and aren’t home creating unhealthy habits.  I post a lot about fitness and nutrition but have you ever wondered why I do what I do?

Examples

Oak Creek Canyon, Sedona, AZ

Have you ever wondered what exactly I do as a fitness coach?  Have you wondered how I got here?  Have I always been  shape?  (uhhhh no – I haven’t.)  How did a stay at home Mom turn working Mom with a fitness business?

I haven’t always been into fitness.  But I have always been an athlete.  I lived and breathed gymnastics until I was about 14, then I wanted to do team sports for my school (soccer, tennis, volleyball).   I was in shape but working out was not the fun part of my day.   I used to hate running.  I would do it because a lot of sports needed the cardio conditioning but I didn’t like it, and I didn’t eat right, etc.

Before kids, I could eat whatever I wanted just like when I was a teenager and not gain a pound!  But now, that’s not so much the case.  Once I had my first child, Kaitlyn (with whom I gained 64 pounds!), I could not lose that weight.  I tried every diet under the sun, got a gym membership thinking that would help, etc.

Pregnant but still overweight

Pregnant but still overweight

But I didn’t stick with it.  My husband at the time could still eat whatever he wanted and the scale would not be affected so I would gradually go back to eating like he and I always did.  Then 7 months after giving birth we were pregnant again.  It was what we wanted because I always wanted to have my kids close in age and we knew we weren’t done, HOWEVER, I never got back to my pre-pregnancy weight first.

With baby #2, I was determined not to gain another 64 lbs!  (BTW, this before pic ——–>      was really hard to post!) I did a little working out while I was pregnant with her and I ate a lot better.  Not good, like I do now but better.  I only gained 24 lbs with Britney.

After she was born was right around the time that low carb diets were the thing.  And I was sold when I read that I didn’t need to work out, I could just eat low carb.  HA!  I dropped all the baby weight and then some!  Then it became that the only time I would work out was when I ate really bad the day before.  So now that I knew I could just eat low carb whenever I had some weight to lose I went back to eating atrociously!  Then I would work out twice a week if that.

Well as the girls were getting older, I decided to start cooking and making more home cooked meals at home.  I was a huge advocate for nursing since formulas were getting so much criticism for their ingredients and I was reading more and more about baby foods and how easy it was to make at home AND this way you knew what was going in to your child’s mouth.

That lead me to start watching and learning about the foods I was eating.  All the crap sold in the supermarket were 90% chemicals!  I started trading in the commercialized grocery stores for farmers markets and Trader Joe’s (Whole Foods wasn’t in Phoenix yet).  I also started buying organic whenever we could afford to.  I started with vegetables that grew in the ground and then meats was next.

After seeing and FEELING the results of just eating right it motivated me to want to get toned and in shape especially since I knew how to eat now!  Food was fuel now, not comfort.

Now comes the year 2007, I was in better shape then I was when I was a teenager, even had more energy then I did then.  We were running, biking, I had a gym membership where I would do spin class 2- 3 times a week, my girls and my ex and I all belonged to a dojo where we were all there at least 3 times a week.  I even taught yoga there for a while for some of the moms that had kids in the karate classes.  In June I found out that I was 4 1/2 months pregnant with Baby # 3, my son Frankie!  He was due in December!   So I had 4 short months to plan to have a baby!  But I didn’t want to stop working out.  I was mostly doing cardio anyways:  running, hiking, rollerblading, spin class, kickboxing and yoga at the dojo.

Frankie was born and I ended up only gaining 22 lbs.  My doctor towards the end was concerned that I hadn’t gained enough weight.

Then I started to want to help other Moms!  My girls started cheer and would have regular practices in a park, their Coach asked me if I would be the squad’s conditioning coach so now I started doing that every Tuesday and Thursday.  Soon after, some of the Moms of the girls recommended I do a fitness bootcamp where they could come work out.  We did and soon more and more moms showed up.  I would get the girls warmed up for cheer and then I would move over to the Moms!  It was fun.  We all created a close bond and I even helped some of them get ready to run their first marathons.

I started a blog, THIS ONE, hence why its name is Mom-related and not fitness related.  🙂  When I first created it, I started talking about tips to help breastfeeding Moms and nutrition was one of the most common posts because the questions were all closely related to the Mom being able to produce enough milk for a growing baby, etc. and then it started connecting me with women who were likeminded all across the country.

2008It was about this time that my neighbor introduced me to P90X.  Frankie was not even 2, Britney was 7 and Kaitlyn was 8 1/2.  My hands were full.  I was in shape but not getting toned.  I was still doing a ton of cardio.  P90X had weights and I knew I had to add that in.  I was always afraid of weights, always thought I would like a man, etc.  I was ready for a change.  I always wanted a personal trainer and now I had my own in MY HOUSE!!  It was amazing.

1st round of P90X

1st round of P90X

 

This was me in Cabo after the 1st round P90X.  I did the lean program and I refused to eat the P90X way.  I thought I knew more about what my body needed than this nutrition ‘guide’ telling me to eat 100 carbs a day!  At that point, I would barely eat 100 carbs in 4 days!!  I thought I had this whole fitness thing down and all I needed was to add weights.  HAHA.  I would be exhausted half way into the workout, or getting really bad headaches right after.  So I knew something was wrong.

 

 

90 days later 2nd Round P90X results

90 days later 2nd Round P90X results

The lack of carbs is why my first round didn’t get me the results I anticipated.   I added a little muscle but nowhere near everyone else’s 90 day results.  This got me so mad!  So then right away, I started the classic program and I ate exactly how it told me to, even bought Shakeology.  I was posting my results pics on Facebook and friends and family were the first to notice.  Then I started helping other people get through their first round of P90X.

After 3 rounds of P90X, I decided to switch it up with Insanity.  I loved Insanity because it was a more intense version of P90X’s cardio days and guess what I started thinking P90X was too EASY!!  On the P90X cardio days, (Tuesdays and Saturdays) I would do the Max Cardio Circuit from Insanity instead of PlyoX.

I started connecting with people on the Facebook P90X message boards and through my blog.  I was helping people get through the programs but not getting paid for it!  And then Tony Horton shared my blog post of How you know You’re Addicted to P90X.

I knew I could help other Moms too… and realize everyone can do this too.   Being a Coach has been one of the greatest blessings in my life.  It got me in the best shape of my life, I have a healthy relationship with food, I have spent more time learning about myself, learning about others, and learning ways to better help YOU.

You do not have to be a fitness expert or nutritionist to be a successful Coach.  All you need is the desire in your heart to help others.  Beachbody is all about helping others.  They provide the tools you need to change your body, the nutrition your body is craving, a Coach who is always there for you… (ME!) and the network of likeminded people that you can connect with on Team Beachbody.

If you are interested on learning more please contact me.   We do a very brief 15-20 min webinar once a week and you will see how it easy it is to do the same thing I do!

Let’s get in touch and work on You together!  What do you have to lose??  You never know, it could be supplemental income for you too OR even become your main source of income!

 

Send me an email:  at CoachChristysElementsofFitness@gmail.com

OR an Instagram:  @FitnessElements4Life

November 16, 2014 Posted by | About Me, Being a Mom, Children, Cooking, Diet and Exercise, Divorce, Eating Clean, Eating Low Carb, Family, Insanity, Me, My Low Carb Recipes, Nursing, Nutrition, P90X, P90X Recipes, P90X2, P90X3, Phoenix AZ, Pregnancy, Products That Work, Shakeology, Women Today, Women's Health, Working Moms | , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

It’s Summer! Are You Bikini Ready?

This used to be a dreaded time of year for me.  It starts to get warm and you don’t realize how out of shape you are until you go try on bathing suits!  You start to remember all the holiday parties, Super Bowl parties, St Patrick’s Day, Cinco de Mayo, food you ate off your kids’ plate because they were full (I’m guilty!!), and every other party that put those extra pounds on.  If that sounds like where you’re at it’s not too late to make a change.

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The first day of summer is June 21st!   The only motivation you need is knowing that being fit feels better than any piece of junk food or soda you’re craving!!  Do you want to look better?  Are you tired of feeling sick and tired??

For me, this is the 4th year in a row I have been able to buy a bikini for the summer season… and I’ve had 3 children so that’s a huge accomplishment for me.   I also gained 60 lbs with my first and didnt lose it til after my 2nd was born so… there’s no excuse!  You can do it too.  Women tend to believe their bodies deteriorate after giving birth and that’s JUST NOT THE CASE!    It can… but ONLY if you let it happen!

If you are overweight or even if you’re just struggling with 10-15 pounds I highly recommend The Shakeology 3 Day Cleanse along with P90x, Insanity or any other program you can stick to at least 3-4 times a week.

I’ve done both P90X and Insanity and now instead of P90X cardio days I do Insanity workouts.  The hybrid of the two give phenomenal results.

Your 6 pack is there too!  It’s just hiding.   It’s 70% nutrition and 30% exercise.  Staying away from white sugar, white flour, junk food, dairy products, carbonated drinks and alcohol all help get you those abs.  If you want more ways to do that look the right and click on Nutrition for my Recipes or you can visit me at Team Beachbody, Facebook or Instagram (@FitnessElements4Life).  I share tips, tricks and new recipes for stuffed peppers or this delicious “pot roast” made with turkey instead of beef!!

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I also write daily meal plans for those that have a hard time putting together grocery lists, let alone their meals.  Contact me today  for more information.  The meal plans I write are customized to you and your taste buds and they are only $25-$40 depending on how much guidance you need.  We also will have you keep a food diary and they adjust your meal plans each month.

It all takes time and hard work, just as any venture does.   Holler at me and lets get moving!

 

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Come check out my blog:  www.amothersmemoir.com

or Instagram at @FitnessElements4Life

 

 

 

 

May 28, 2014 Posted by | About Me, Cooking, Diet and Exercise, Dinners Kids Devour, Eating Clean, Exercise, Insanity, P90X, Products That Work, Women Today, Women's Health, Working Moms | , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

Is Shakeology Worth It?

redWith so many options available, I often get asked the question; “ Is Shakeology worth it ?”  A lot of people have trouble realizing that Shakeology is not just a protein shake or a health shake.  It was made to be all in one!

Shakeology has 70+ all natural ingredients.  Other shakes talk about their ingredient list, but are their ingredients actually good for you?  Shakeology has no artificial colors or flavors.  Are there in your shake?  Are their ingredients  made from whole-food sources? They are in Shakeology! Too often the “magic ingredient”  in other shakes has been isolated from the enzymes and phytonutrients that actually make the ingredient useful when consumed.   Also…do other shakes account for the synergistic benefits between the ingredients, or just put together whatever is the new “in” nutritional fad? Shakeology was specially formulated for the collection of ingredients to work together in harmony; this combination is so effective, some people report dramatic benefits within the first week. Other supplements point to one or two individual ingredients and build a so-called “story” around their superfood attributes.  So make sure you pay attention to the ingredient list when doing a comparison. 

 

Shakeology-vs-competitionOther shakes may not cost as much as Shakeology at first glance, but they also do not contain the full amount of the recommended daily allowance for some vitamins and minerals, or whole-food sources of antioxidants, phytonutrients, adaptogen herbs, prebiotics, probiotics, or digestive enzymes. If you have to buy a separate vitamin pack to make add to your shake it can cost up to $150 per month! Once you add it up, this is hardly a “good deal,” and it’s usually hardly even a good product.  When You consider the fact that you can try Shakeology risk free for 30 days…there really is no reason not to give it a chance!

The Protein Source

People often forget about the protein source and just look at the protein content when doing a Shakeology comparison .  Protein sources like whey protein hydrolysate have been shown to trigger a much higher insulin response in the body.  That wouldn’t fly with Shakeology!  Our protein source is whey protein isolate, which is more than 90 percent pure protein. Plus, Shakeology is loaded with digestive enzymes and lactase—that’s the enzyme that breaks down lactose and is found in over-the-counter products like Lactaid. This is one of the main benefits that I found amazing about Shakeology since I am lactose-intolerant.  The benefit of isolate versus concentrate is that the fat has been taken out to achieve isolate. The fat in whey protein is what carries toxins consumed by the animal. That’s the reason Shakeology can be used by so many people who are lactose-intolerant—because those toxins have been removed through the isolate process.

The Low Glycemic Index

Another thing to consider when you compare Shakeology with the competition is the Glycemic Index.  In terms of sugar, many protein shakes contain 1 gram of sugar or less. This is because they are using artificial chemical sweeteners. (Check the label for sucralose, aspartame, or sugar alcohols.) Shakeology’s small amounts of sugar comes from natural sources and whole superfoods like coconut flower nectar and luo han guo, which are easily processed by the body and, in fact, have been tested and certified by an independent lab to have a low glycemic index of 24—that’s lower than most fruits! (An apple is 36, and an orange is 43.)

The 30-Day Money Back Guarantee

Why are there so many people that decide to buy Shakeology if it is a scam or hype?  And why do a lot of these same people buy Shakeology on a monthly basis?  I was extremely skeptical about Shakeology !  There were a lot of detractors out there when I was making my decision, but with the 30 day money back guarantee that comes with it, I decided that it would be pretty silly of me not to buy Shakeology .  If a product was promising to deliver the kind of results that I am looking for, then I absolutely was willing to give it a chance if I knew that I could get my money back if it didn’t deliver.  Why not, right?  Well….I have to admit…Shakeology is NOT a scam!  I couldn’t believe the changes it had made in me.  By just substituting one meal a day with Shakeology, I was able to lose 15 lbs (alongside my workout program).

Order Shakeology NOW Risk Free!!!

Now I know there are a lot of stories out there about people who did buy Shakeology and had great success.  But I had to see for myself.  I had to make sure that it wasn’t hype and that it wasn’t people just trying to make money off of it like a lot of other things out there that deliver empty promises.  As I’ve said before…I liked the money back guarantee.  To me that was them putting their money where their mouth is.  If you still need some more information before you buy Shakeology , watch these quick informative videos:

Shakeology Nutritional Info

Shakeology Comparison

What Dr’s Say About Shakeology

….The bottom line is this…if you are looking to lose weight, lower your cholesterol, increase your energy, get more regular,

and find a way to get the vitamins and nutrients your body needs

without having to eat fruits and veggies all day long…then you need to buy Shakeology. 

As I’ve said…you have nothing to lose with the money back guarantee. 

And on top of that…if you order HD (Home Direct),

you don’t even have to pay for shipping and you still get the guarantee!

I know that the decision to buy Shakeology was one of the best decisions of my life

and I can guarantee it will be for you too!

1In a 90-day study, participants replaced one meal per day with Shakeology, ate a balanced diet, and exercised moderately three times per week. Total cholesterol was reduced on average by 30% and LDL cholesterol reduced on average by 38%.

2Participants followed the Shakeology Program, which included replacing one meal per day with Shakeology, exercising three times a week, and eating a balanced diet.

All trademarks, products, and service names are property of their respective owners.

 

May 19, 2014 Posted by | Diet and Exercise, Eating Clean, Eating Low Carb, Insanity, Nutrition, P90X, P90X2, P90X3, Products That Work, Shakeology, Women's Health | , , , , , , , , , , , , , , , , , , | Leave a comment

Good ‘Ole H2O

We all know we’re supposed to drink it, but despite that fact, it is supremely recommended for weight loss!

I love tea and I could drink all different kinds all day long.  Not only that, I could probably survive with just tea.   But that doesn’t mean you – or I – should!

athletesI also work out.  Almost every day… and when you work out regularly you are burning through more of your body’s resources faster than you realize.   Water in the human body carries nutrients to cells, flushes out toxins, sweating and in addition to that, athletes also use it for more sweating, maintaining body temperature, and building new muscle.  We all need water!

The majority of people walk around in a state of constant dehydration – and we overeat when we’re dehydrated.   I always tell clients to keep water next to them, or at least within easy reach all day long.   Because when you have water next to you, you are less likely to reach for sugary drinks, which tends to make you just want to drink more sugary drinks!  Step out of the vicious cycle.

So how much water should you drink?  Well, if you’re trying to lose weight here’s what I recommend and I know it works.  Drink your body weight, divided by 2 in ounces.   So if you weigh 136lbs, divide by 2 = 68 ounces.  That may sound like a lot but if you sip it all day long, it adds up quick and you may even find yourself drinking more.  AND yes I know, especially for us women, you’re thinking “If I drink 68oz of water every day, I will be running to the restroom every 20 minutes!”  Guess what.  You’re right.  But you want to!  That is your body flushing away fat stores, toxins, etc!  It’s a good thing!!   Then, when your body gets used to your new water consumption it won’t have to drain the bladder so often.

Believe me.  I get that not everyone likes plain water.  Especially after spending years of drinking soda.  But you’re here… and you’re still reading thus far, which means you’re probably trying to change your ways and create better habits.  With that in mind, there’s ways to make your water taste good!!  When I first started exchanging water for my sugary addictions years ago, I hated the taste of plain water.  I realized shortly after that when you have good tasting water, it makes ALL the difference in the world.  I started subscribing to a water delivery service and for a while I swore it was the “electrolytes” that were added that made it taste better.  I was wrong.  Better filters than most commercial water companies made all the difference.

Cucumber WaterThen – I started adding cucumber to it.  My favorite!  I hate lemon in my water.  In fact, it drives me crazy that restaurants assume everyone wants lemon in their water.  I can’t stand that.  I know they do it to offset the horrible taste of tap water and to kill bacteria – but ask first.

You can add whatever fruit you like!  In fact, go crazy – add a slice of fruit AND then some herbs like ginger or mint.  Yum.  Strawberries, orange, kiwi, frozen grapes, watermelon, whatever!

Point is:  drink the WATER!

February 20, 2014 Posted by | Beauty, Diet and Exercise, Discipline, Eating Clean, Exercise, Nursing, Nutrition, P90X, P90X Recipes, P90X2, P90X3, Products That Work, Skin Care, Women Today, Women's Health, Working Moms | , , , , , , , , , , , , , , , , , , | Leave a comment

The All New 21-Day FIX

21If I could provide you with a 21 day work out program that was just 30 mins daily and a meal plan that is easy to follow, uses a simple portion control system and tells you exactly what to eat (without resulting in you being starving)…and you could lose 10+ lbs in just these 21 days would you be interested?? If so HIT LIKE and comment below saying you want info!

You already know that 70% of your health and fitness is what you eat.  This program is designed to shrink your stomach using portion control and workouts that are easy to follow you won’t even realize how HARD you are actually working!

It’s that easy!!   The 21-Day Fix is comprised of 7 varied workouts, 30 minutes each for three weeks, correctly portioned containers, a meal plan and fitness calendar so you know which workout to do each day… PLUS an entire month’s supply of Shakeology – The Healthiest Meal of the Day is included as well!!!

We have literally made it so easy and very affordable now too!  If you choose to take the Beachbody Challenge with this program you will not only be entered to win cash, vacations and prizes but you will also have the chance to be the next featured Beachbody Success Story!!

We are very excited that Autumn Calabrese has decided to team up with us at Beachbody to design a program that’s easy to stick with for 21 days.  You know the old adage:   ‘Just stick with it for 21 days to make it a habit’… that goes for anything you set your mind to doing!

21_day-fixOptimize your health and fitness to reach your desired results in 21-days instead of 60 or 90-days AND eat good AND clean food!  It’s that simple!  This program comes with containers for each meal of the day so there is no more guessing and calorie counting.

This program will be available in February!  Be the first to know when its available to buy by subscribing to my blog below!  🙂

Contact me for details!  I will be starting a Challenge Group for people who want to do this together!  You can holler at me on Instagram:  FitnessElementsForLife or Facebook/ChristyPourciau

You can even go to my website and hear what everyone else is saying about it on the message boards here!

2014 has big things in store!!  Let’s keep your health a top priority!!

Shakeology

January 30, 2014 Posted by | Beauty, Being a Mom, Cooking, Diet and Exercise, Discipline, Eating Clean, Exercise, Low Fat Recipes, My Low Carb Recipes, Nutrition, P90X, P90X Recipes, P90X2, P90X3, Products That Work, Shakeology, Women Today, Women's Health, Working Moms | , , , , , , , , , , , , , , , , , , , | Leave a comment

Clean Eating – Parmesan Crusted Chicken

You’re not going to believe how easy this is to make and how GOOOOOD it turns out until you make it – and it’s HEALTHY!   The chicken comes out so tender and juicy!

Parmesan Crusted Chicken:

  • 3/4 cup grated and/or shredded parmesan cheese
  • 1 cup Greek plain yogurt
  • 1 tsp garlic powder
  • 1 1/2 tsp seasoning salt
  • 1/2 tsp pepper
  • 4-6 boneless skinless chicken breasts

Mix the first 5 ingredients and then spread mixture over chicken on both sides.  Bake at 375 degrees for 45 minutes

parmesan crusted chicken

January 13, 2014 Posted by | Being a Mom, Children, Cooking, Diet and Exercise, Dinners Kids Devour, Discipline, Eating Clean, Eating Low Carb, Exercise, My Low Carb Recipes, Nutrition, P90X Recipes, P90X2, P90X3, Products That Work, Women's Health, Working Moms | , , , , , , , , , , , , , , , , , , , , , , , | 2 Comments

P90X3 is HERE! Join My Test Group!

Guess what….. it’s that time of year again:  Time to set New Year’s Resolutions. The #1 resolution made each year is to lose weight and if that’s you then you’re in luck!

P90X3 is HERE and this program is amazing!! The people who were in the original test group got amazing results (watch the video above to see)!!

And the reason you’re in luck is because I am forming my own TEST GROUP starting Monday January 13th! My group is going to start eating clean on January 1st and some, including myself, have already started eating cleaner today! We are all anxious to start and be a part of this group.

We will be doing P90X3 together, eating clean, keeping each accountable, provide motivation (especially on those days where the last thing you want to do is work out) and ALSO sharing ideas on what works and what doesn’t.

In order to be in my test group, you must place your order by clicking here.

From there, click on Fitness Programs and you will see the different options for P90X3.

**Note:  the best value is the Challenge Pack, which includes P90X3 and a monthly supply of Shakeology.  (Click on the link to learn more of what Shakeology can do for you.)  The price will go up to from $180 to $205 in December. Bought separately, you would pay $240!

You will receive the entire P90X3 program which includes a complete nutrition guide, grocery list, a calendar with the specific workouts to do each day and the meals to eat on those days PLUS your Shakeology.   With this deal you are getting a month’s supply of Shakeology for only $51 (and FREE shipping that will end 1/1/2014)!   That’s only $1.70/meal for superfood nutrition and all the vegetables you need each day and it tastes delicious!

me and TonyHere’s Tony and I at the Beachbody Coach Summit June of this year!

The opportunity to be in my January Test Group is open to folks who order through me and to my existing clients. It is not  available to folks who are already working with another Beachbody coach. You can message me and/or add me on facebook at www.facebook.com/christy.pourciau should you have any questions about the test group.

Have P90X3 related questions?  Below is a list of the most commonly asked questions.

Where is P90X3 available for purchase? Find it in the TBB Store and take advantage of free shipping until 12/31.  If you order from me,  at www.beachbodycoach.com/amothersmemoir, I will become your coach for FREE. :)

What special offer is associated with the release of P90X3? All orders of P90X3, purchased on TeamBeachbody.com, through a Coach or through a Challenge Pack by 12/31/13 will include a free P90X3 hat. There are no hats for P90X or P90X2 orders at this time.

Is there an App available? The P90X App will be available for Android and the Android version will include the ability to track P90X3 workouts. The functionality to track your P90X3 workouts will be available soon for the iPhone App.

Is there a vegan meal plan option available for P90X3? There will be vegan options included in the new P90X3 Nutrition Guide.

For tips and ideas on how to modify the P90X3 meal plan to be more vegan friendly, we encourage customers to post the topic on the Team Beachbody message boards (http://www.teambeachbody.com/connect/message-boards/-/message_boards/category/19535469). We have dietary experts that monitor the posts and provide some great ideas and direction.

How long does it take to complete P90X3? P90X3 is a 90 day program, split into 3 Blocks. Blocks 1 & 2 each consist of 4 weeks, while Block 3 lasts 5 weeks.

Additionally, the Elite Block calendar, which is an optional block to be completed AFTER the initial 90 days, lasts 4 weeks.

The Elite Block includes 3 workouts not included within the P90X3 Base Kit. These workouts and calendar can be found within the P90X3 Deluxe and Ultimate Kits. In addition, they can also be purchased separately.

How long are the workouts for P90X3? All P90X3 workouts are 30 minutes. The lone exception is the X3 Ab Ripper workout (15 minutes), included within the Deluxe Kit. Most workouts include a 2-3 minute cool down period.

What is included in P90X3?

P90X3 Base Kit Includes:

  • 16 unique and brand new workouts on 8 DVDs
  • Plus, 5 Free Gifts
  • Fitness Guide
  • Nutrition Guide
  • 90 Day Workout Calendar
  • How to Accelerate Intro DVD
  • 24/7 Online Support
  • Network Exclusive P90X One on One: On One Leg DVD
  • Network Exclusive Premium P90X3 Hat ($24.95 value) – December Only!

Base Kit Pricing

  • Retail           $119.85 + S&H
  • Club             $107.87
  • Coach          $89.89

P90X3 Deluxe Kit Includes everything in the Base Kit PLUS:

  • 3 Elite Extreme workouts on 1 DVD
  • Includes free Elite Block Calendar
  • 1-Month E&E Tub
  • 3 B-Lines Resistance Bands

Deluxe Kit Pricing

  • Retail           $239.70 + S&H
  • Club             $215.73
  • Coach          $179.78 (180 PV)

P90X3 Ultimate Kit Includes everything in the Base & Deluxe Kits PLUS:

  • 1-Month R&R Tub
  • Gym-Quality P90X® Chin-Up Bar
  • P90X® Chin-Up Max
  • Premium Beachbody Jump Mat

Ultimate Kit Pricing

  • Retail           $329.55 + S&H
  • Club             $296.60
  • Coach          $247.16 (247 PV)

P90X3 Challenge Pack Retail Price: $205 (December Promotional Price: $180)

  • P90X3 Base Kit
  • 30-Day Supply of Shakeology HD
  • 30-Day VIP Team Beachbody Club Membership

If you know someone that would be interested in doing this program with me, even if you are not, and you think they would strongly benefit from my Coaching, please share this link with them or send them my email address given above.  I would be happy to help.

2014

Happy NEW YEAR everyone!!  Let’s make 2014 our best yet! 

December 30, 2013 Posted by | Cooking, Diet and Exercise, Eating Clean, Exercise, Nutrition, P90X, P90X Recipes, P90X3, Products That Work, Shakeology, Things To Do, Women's Health, Working Moms | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | 2 Comments

Healthy Sour Cream Substitute

If you’ve followed my blog for a while now, you know that I love making recipes healthy that would otherwise not be “allowed” on ANY diet.  And I do it by just swapping out a few things.   Check out my protein pancakes or all my healthy alternatives for snacks, chili and casseroles.

 Today I was talking to a client who has the hardest time giving up the fatty foods she loves and occasionally gives in to.   Like me, she loves anything with cheese, or bacon and absolutely loves sour cream whether to dip or dollop.  So I started to tell her about my sour cream substitute and she immediately started with how she doesn’t like greek yogurt.  But guess what?!  There’s something even better to use than greek yogurt…… its cottage cheese!!

cottage cheeseIt may not sound very appetizing at first but neither did the greek yogurt idea when I first heard that!   But cottage cheese is LOWER in carbs and HIGHER in protein than greek yogurt!   All you have to do is blend it up with a splash of lemon juice and white vinegar and VOILA!…. a sour cream alternative that is healthy and you can barely notice a difference!

If you don’t like the hint of lemon, try it without it and just use white vinegar.   Nutritionally, this sour cream copycat recipe is considerably healthier than regular sour cream.  The only issue with using cottage cheese is that it is very high in sodium; so I recommend using a low sodium cottage cheese to eliminate that problem. 

Put the cottage cheese, lemon juice or vinegar, in a blender or food processor and blend until it’s smooth like sour cream. Depending on your blending appliance, you may need to stop blending periodically, scrape down the sides, stir, and blend some more until it’s smooth.  An immersion blender works faster and better.   Check Amazon for the Kitchenaid immersion blender.  It’s the best for small quantities like this.

Ingredients
  • 1 cup cottage cheese (whole, low, or no fat; use low-sodium, if desired)
  • 1 tablespoon lemon juice or white vinegar*
Directions
*Use white vinegar for a taste that is most similar to sour cream. Use lemon juice if you prefer a faint hint of lemon taste.

Combine ingredients in blender, food processor or with immersion blender. Blend on high until smooth, stopping and scraping down sides as needed.

Serve a dollop on baked potatoes, chili, nachos, enchiladas, or stir into recipes in place of sour cream. Great for sour cream based dips.

Store in refrigerator.   Makes 1 cup.  Recipe may be doubled.

 

Throw a dollop (or 2) on chili, nachos, enchiladas, burritos, or tacos. Use it in recipes that call for sour cream. It’s an especially good substitute in sour cream based dips.  Tastes like the real thing.

(Guiltlessly) Enjoy! 

🙂

 

 

September 5, 2013 Posted by | Cooking, Diet and Exercise, Dinners Kids Devour, Eating Clean, Eating Low Carb, Exercise, My Low Carb Recipes, Nutrition, Organic, P90X Recipes, Products That Work, The Critic, Things To Do, Women's Health, Working Moms | , , , , , , , , , , , , , , , , , , | Leave a comment

Control Your Blood Sugar

appleYou probably already know that controlling your blood sugar levels with the foods that you eat is VERY important for controlling your ability to burn fat, balance your hormones, and also prevent diabetes.    Society has become dependent on fast foods, pre-packaged and/or quick meals that they can grab on the go.  Problem is, these foods are the last thing we should be putting in our bodies. 

I tell my clients, especially the ones who own luxury vehicles:  “you pay for premium fuel for your car because you know it performs better on better quality ingredients, yet the fuel you put in your body is garbage!”  Guess what?  Your body needs to outlive your car!!  So give it what it needs.  Every system in our bodies (from neurological to circulatory)  relies so heavily on the food we fuel it with.

 

Stay away from white rice, white bread, white sugar, soda, red meat, fast food, whole milk and any processed foods.  Think about it like this:  stay away from the inner aisles of the grocery store.  That’s where all these foods are sitting.  They have a shelf life of about 3-6 months.  Red meat is ok just try to limit it to once or twice a month. 

Foods that help control blood sugar are going to be the opposite of the foods above.  They are the nutritious whole foods, vegetables, fruits, lean meats and nuts.  Buy fresh foods whenever you can.   There are also some other nutritious ingredients that you can add to your meals that naturally control blood sugar and insulin response!  One is cocoa powder with no added sugars.  Pure cocoa – not hot chocolate!   Pure cocoa contains flavanols which are powerful antioxidants that can help improve insulin sensitivity and blood sugar control.  You can add it to your favorite protein shake or smoothie for an added benefit.   I actually add a heaping spoonful of cocoa powder to my Vanilla Shakeology with some frozen berries.    You can even add a spoonful to the milk of your choice and add a little Stevia for a sweet treat.  You can even heat it to make a healthy, low in sugar, and high in fiber hot chocolate.  🙂

The second thing that helps control blood sugar is green tea.   Green tea and oolong tea can help to control the blood sugar response from a meal due to their unique antioxidants.  According to a study I reviewed, animals given the green-tea based antioxidant, EGCG, had a 50% lower blood sugar after eating starch than the animals that didn’t get the EGCG but ate the same amount of starch.  You can even add lemon and honey to it to create a powerful antioxidant trifecta!   Drink this at the same time you eat carbs and you can protect yourself from the blood sugar spike.

Another thing you can start adding to your diet is apple cider vinegar.  It may not be the most appealing choice, however, apple cider vinegar, when taken with a meal can slow the digestion of carbohydrates in that meal, therefore slowing the rate of absorption of sugar into the blood.  Since the idea of drinking this with water doesn’t sound very tantalizing to the taste buds, what I do is add it to my olive oil and red wine vinegar combo and then poor over my salad.  You don’t even taste the difference!  And don’t think you can substitute balsamic or white vinegar… it has to be the apple cider vinegar!    

Lastly, Shakeology is a delicious choice and has been certified low-glycemic.  Meaning it will not spike your blood sugar.  It truly is the Healthiest Meal of the Day.    Are you ready to try a sample?  SImply comment below if interested or contact me through my contact page

If you are ready to buy click here. 

 

As always, stay tuned for more Lean Body secrets from me!

 

 

August 8, 2013 Posted by | Diet and Exercise, Eating Clean, Eating Low Carb, Exercise, My Low Carb Recipes, Nutrition, Organic, Products That Work, Shakeology, Things To Do, Women's Health | , , , , , , , , , , , , , , , , , , , | Leave a comment

52 Easy Ways To Shred Inches Off Your Belly With Very Little Effort

Woman standing pulling measuring tape around waist.

With 52 different ideas to try, you can implement one a week, and I guarantee you will look healthier and be shredding inches before the end of the year without even realizing it!  You may already be doing some of these small things.   But put them all together and they will work wonders!

 

 

 

BREAKFAST

ADD CHEESE TO BREAKFAST

Grate hard, flavorful cheese, such as fresh parmesan, on eggs and oatmeal for added protein and flavor.  The key is to add protein to all meals, as it fills you up faster and helps you burn more calories.  Fresh parmesan cheese is almost fat free, has more protein and very little calories.  Mozzarella made with skim milk is also a good substitute instead of cheddar.

GIVE YOUR PANCAKES A NUTRITIONAL BOOST

Next time you make pancakes, replace 1⁄4 cup of whole wheat flour with 1⁄4 cup of vanilla whey protein powder.  I even tried this idea with mixing my Vanilla Shakeology with this trick this morning and my little guy was mad that I didnt make more!!  Just this one little substitute adds lots of protein, fiber, along with great texture to an otherwise nutritionally vacant breakfast.

MAKE COWS HAPPY

Try milk alternatives.  It took a while but my kids don’t even miss cow’s milk anymore.  I buy almond milk.   Unsweetened for the kids and for my protein shakes and Whole Foods also carries the chocolate almond milk which can hardly last a day in our fridge!   Almond milk has less calories than cow’s milk and its more easily digestible.  It’s also good for protein shakes and makes cereal a bit healthier!  And we all love a bowl of cereal from time to time.   To get all the vitamins out of your cereal, drink the milk left in the bowl. You’ve admirably resisted the Frosted Flakes in favor of a less sugary breakfast cereal that’s fortified with vitamins, but that doesn’t mean you’re actually getting all the nutrients listed on the side of the box. Up to 40 percent of the vitamins in your cereal dissolve into that orphaned puddle of milk.

FREEZE YOUR BANANAS

That way they will always be on hand for use in a smoothie. And because they are naturally sweet, you won’t need any sugar.

SNACKS and SIDES

MAKE LEANER BUFFALO WINGS

Cook up some spicy low-fat buffalo wings. Instead of using chicken wings, make them with skinless chicken-breast tenders. Marinate them overnight in a mixture of Louisiana hot sauce or sriracha, olive oil, lots of garlic powder, and red wine vinegar. (Experiment with the amounts to suit your taste.) Then roast the chicken “wings” at 400°F for 15 minutes.

GIVE IN TO CHOCOLATE CRAVINGS

You don’t have to deprive yourself of the sweet stuff.  Every day I “indulge” in a dark chocolatey treat.  It’s dark chocolate peanutPeanut-Butter-And-Co-Dark-Chocolate-Dreams-851087000069 butter.  OR if that doesn’t sound appetizing, try shaving dark chocolate into savory dishes like chili and barbecue sauces—you’ll add a rich flavor along with anti-oxidants. They can lower your risk of heart disease and keep your cholesterol in check. And shaving ensures you don’t go overboard on the dark. Or try this for a nighttime snack: Melt 2 tablespoons of chocolate chips in the microwave and swirl that into 4 ounces of plain greek vanilla yogurt. Top with a tablespoon of slivered almonds.

CREATE YOUR OWN DIPS

Make dips healthier by using fat-free sour cream or greek plain yogurt. Mix in an equal part of salsa, the hotter the better. Jazz it up with lemon, dried herbs, etc.

CHOOSE THE BLUES

Use blue corn tortillas in your next batch of nachos, fajitas, or quesadillas for more effective weight loss.  Tortillas made from blue corn have a lower glycemic load than white corn tortillas do, so they won’t raise your blood sugar as quickly. The blue variety also has more protein and less starch.

SHELL YOUR NUTS

Buy nuts in their shells. More time shelling equals less time shoveling handfuls into your mouth.

…BUT TRY BOILING THEM FIRST

Boil your peanuts (in their shells) for about 3 hours. Researchers at Alabama A&M University found that boiled peanuts—a popular snack food in China, Southeast Asia, Australia, and the southern United States—have up to four times more antioxidants than raw, dry, or roasted peanuts.

TOP A TATER

If you love baked potatoes, you don’t have to give them up just because of their high glycemic load rating. Keep your blood sugar levels balanced by adding a topping, such as Cheddar cheese, mushrooms, broccoli, or spinach.   Try to exchange the red or brown potatoes for sweet potatoes.  They’re healthier and you can top them too with your faves to make them just as delicious too.

RINSE YOUR BEANS

Canned beans—kidney, black, cannellini, chickpeas—are a quick and easy way to add protein and fiber to your meals. But they can also spike your daily sodium intake, increasing your risk of stomach cancer and high blood pressure. Simply rinsing them, however, will shed one-third of their sodium.

CREATE THE BEST STEAM ROOM FOR YOUR BROCCOLI

For perfectly cooked and nutrient-rich vegetables, rinse them first and then throw them in a sealed container, and microwave for 3 or 4 minutes. Boiling, blanching, or oversteaming zaps vegetables of their nutrients—the only water you need is the drops that cling after rinsing.

 SPICE YOUR RICE

Don’t buy white rice.  Buy brown rice.  And to add a ton of flavor to brown rice, just add a can of black beans or dark red kidney beans and some fresh cilantro.  If you like spicy then mix in some hot sauce.  The beans will lessen the effect that the starchy rice will have on your blood sugar and the hot sauce increases your metabolism.

THICKEN YOUR SIDE DISHES

Replace the milk in your mashed potatoes with evaporated fat-free milk (or almond milk).  It’s lower in fat and higher in calcium per cup, and still manages to add richness to your mash.

AT WORK DURING THE DAY

START A MEAL WITH A WATER APPETIZER

Drink two glasses of water before every meal. This will keep you hydrated and make you feel less hungry, while reducing your food intake and aiding weight loss.

GO HALFSIES

Here’s a simple rule for buffet eating at a party that’ll help you keep your meal balanced for weight loss: Fill half of your plate with vegetables and fruit. Fill the rest of your plate with equal amounts of whole grains and other high-fiber carbs, and lean protein.

SHAKE ON OREGANO

One tablespoon of fresh oregano has the same antioxidant power as an entire apple!  Mexican oregano has the highest count, but Italian oregano and Greek mountain oregano trail closely behind. One of the most versatile herbs, oregano can be added to anything from noodles to meats to salad dressings.

BRING THE HEAT

Scientists at the University of Tasmania Australia found that overweight people are more likely to slim down after consuming a meal that contains chile peppers than after one that isn’t on fire. Capsaicin, the chemical that makes chiles hot, may help the liver clear insulin—the hormone that tells your body to store fat—from the bloodstream after a meal.

KEEP YOUR ABS HARD WITH SOFT CHEESE

Use softer cheeses like goat, feta, and ricotta on pizzas and sandwiches because they’re naturally about a third lower in fat and calories than harder cheeses. And when you need the full-fat cheeses, go for strong flavors like Parmesan, blue, and extra-sharp Cheddar—you’ll get the same great taste with less cheese.

PREVENT BLOOD SUGAR SPIKES WITH VINEGAR

Start a meal with a salad or vegetables drizzled with a vinaigrette dressing. Arizona State University nutritionists believe that the acetic acid in vinegar interferes with enzymes that break down carbohydrates. A few teaspoons of vinegar per meal can keep blood sugar levels from rising quickly.

KEEP A LITTLE SHRIMP ON HAND

For an easy way to add lean protein to your meals, stock up on frozen shrimp. It defrosts in just 15 minutes under cold running water. And with the cooked variety, you have an instant healthy snack. If uncooked, throw it into your pasta sauces, stir-fries, or noodle soups in the last 5 minutes.

PUT THE SODA DOWN 

Eliminate SODA including ALL caffeinated beverages like energy drinks from your diet.  They bloat your stomach with all that carbonation (AIR!) and soda literally depletes your bones of the ability to absorb calcium, not to mention they have NO nutritional value whatsoever.  Drink ice cold water and add sliced cucumbers or lemons.

DINNER

STOP ADDING BUTTER

Instead of sauteeing with butter, try flavored olive oils.   Specialty stores like Whole Foods or Sprouts carry these delicious olive oils such as garlic and chile or cilantro lime.  They are a great way to add some flavor from the get go and there’s no need for the fattening butter!

STIR FRY RIGHT

With the idea above, if you don’t have those flavored oils yet, you can add a few drops of regular extra virgin olive oil to start, and then use water rather than more oil as you’re stir-frying.

WARM UP YOUR OIL

Remember to heat your skillet before adding oil.  This way, less fat will be absorbed by the food.  Warm oil cooks more efficiently; cold oil tends to soak into meats and vegetables.

SLICE YOUR STEAK, EAT LESS

Slicing thinly will make your portions seem bigger and more satisfying.   When you believe you’re eating a larger portion of food, you may trick yourself into feeling more satisfied with fewer calories.

EMBARGO THE OIL

When grilling chicken, try this oil-free marinade: Combine 3 cups of apple juice and two cloves of pressed garlic with 1 cup of reduced-sodium soy sauce.

STUFF YOUR BURGERS

Scoop a hole in the middle of your burger before grilling, and fill it with olives, mushrooms, or any vegetable you like. This makes the recommended serving of beef (3 ounces) look and feel like a massive hunk of burger, when it’s much leaner than that.

CATCH UP ON YOUR LYCOPENE

Squirt some organic ketchup on that bun.  Organic ketchups have about twice as much cancer-fighting lycopene as the regular varieties. A simple visual clue you’ve got the correct ketchup? Organic ones are a slightly darker shade of red than regular ketchups.

CURRY FAVOR WITH YOGURT

Replace the high-fat coconut milk in your curries with low-fat plain yogurt. The yogurt adds that creamy texture without the extra fat from the coconut.

BUILD A BETTER PIZZA

Can’t resist pepperoni?  Go for it, but help offset the damage by ordering two or more vegetable toppings for every meat topping. Since the carcinogens in processed meats such as pepperoni and sausage increase your cancer risk with every serving, according to the American Institute for Cancer Research, load on a variety of vegetables–green peppers, onions–that can help protect against cancer.

BULK UP YOUR MEATBALLS

Grate carrots, squash, or zucchini into any meatball mixture. They add bulk, moisture, and vitamins but don’t alter that meaty flavor you’re after.

SWAP RED MEAT FOR RED LENTILS

To make a low-fat, antioxidant-packed lasagna, use half the usual amount of ground meat and make up the difference with red lentils. They’re still protein packed, but lentils are fat-free and high in fiber, making them more filling, too. And since red lentils have a neutral taste, they’ll simply soak up the flavors in your sauce. You won’t even notice them. Promise.

TRADE CRACKERS FOR OATS

In any meat recipe that calls for crackers or bread crumbs, use an equal amount of rolled oats instead. This ramps up your soluble fiber intake, which can help lower your cholesterol. Use the quick-cooking variety of oatmeal, because it retains moisture well and doesn’t alter the meaty taste.

GO FRY A COD

Buy fillets or loins of white fish such as haddock or cod, and cut into strips.  Make a light tempura-like batter by mixing iced sparkling water with self-rising flour.  Dust the fish strips with self-rising flour and roll in the tempura batter.   Shallow fry the strips in hot canola oil, which is loaded with good fats.   Fill one-third of your pan with oil and heat it to about 350 degrees F. (Use a thermometer!) and fry the fish until crispy.   For chips with your fish: Cut sweet potatoes into your preferred size and toss them in to the remaining oil in the pan.  If no remaining oil, add 1 to 2 tablespoons of canola oil with salt, herbs, garlic—anything you want, really.  Then put them on a cookie sheet and bake them at 450 degrees F for about 30 minutes.

EAT THE CRUMBS

If you’re baking something with a topping of grated cheese, cut fat by halving the cheese and replacing it with whole-wheat bread crumbs. This mimics the crispy texture of baked cheese and adds fiber.

KNOW YOUR DELI MEATS

Sandwiches are the architecture of the common lunch-eater, but you need to start with a solid foundation.

  1. – The hierarchy of health, in descending order:
  2. – Turkey and chicken
  3. – Roast beef- Ham
  4. – Weird processed things like salami and olive loaf

For example, instead of an Italian submarine sandwich with cheese and mixed cold cuts like salami and bologna, choose turkey or even roast beef and you can trim your fat intake by up to 30 percent.

DON’T RUIN A TUNA

Mayonnaise will turn your tuna sandwich into a fatty disaster. Instead of mixing in a lot of mayo, add balsamic vinaigrette, cracked pepper, hot sauce, and some fresh lemon juice to your tuna. It tastes great.

GET GRATER TASTE FROM LESS CHEESE

Buy yourself a good grater. Use it to grate a piece of Parmesan or other hard cheese on your sandwich, and you’ll save a lot of calories of fat compared with standard sliced fare, as long as you add a sprinkling for flavor rather than an avalanche of grated cheese.

MAKE IT MEATLESS

Next time you’re hankering for a spicy italian sandwich with all the fixins, try this vegetarian hot Italian sub. Brown some cubed eggplant pieces under a broiler with a little olive oil. Then mix with tomato sauce and capers. Place in a kaiser roll. Top with grated Parmesan. Fat serving SAVINGS: 28 grams!!!

SQUASH THE FAT

Replace half of the Cheddar in quesadillas, mac ‘n’ cheese, or grilled cheese sandwiches with pureed butternut squash. This significantly lowers the fat and calorie counts, won’t compromise the taste, and gives you a slew of added vitamins and heart-healthy potassium.

PACK A PITA

Add extra vegetables to your next sandwich by packing them in a whole-wheat pita pocket rather than between conventional slices of bread. Pitas simply hold more.

WRAP MEATS IN GREENS

To cut carbs, ditch the sandwich bread and do as the Koreans do: Wrap spicy cooked beef or chicken with leafy greens. Try Chinese cabbage, bok choy, or romaine lettuce. Replacing two slices of bread with one large lettuce leaf saves you about 30 grams of carbohydrate.

BE SLICK WITH YOUR OIL

Who knew there was so much behind oil?!   Avoid splashing ‘light’ olive oils over your salads—light varieties have fewer cancer-fighting antioxidants than the extra-virgin kind, plus they have a less intense flavor. Not sure if your oil’s up to snuff?  Good-quality extra-virgin olive oil should have a fruity, peppery, slightly bitter taste and leave a faint burning sensation on the throat.

TURN YOUR SANDWICHES GREEN

Replace mayo with a spread of ripe avocado to moisten a dry sandwich. Avocados are packed with monounsaturated (good) fat to help lower your cholesterol. Plus, avocados are said to prevent a variety of cancers.

TRY THIS SPIN ON A GYRO

For a low-fat gyro, mix some fat-free yogurt with chopped or sliced cucumbers, add a squeeze of lemon juice, and pour over a pita stuffed with grilled chicken or beef strips.

REVISE YOUR REUBEN

Simulate a cheese Reuben by replacing fatty corned beef with turkey and topping it with low-fat mozzarella, mustard, spicy shredded cabbage, and pickles. Slap all that on traditional rye bread and broil until the cheese melts. Fat savings: 10 grams.

SLIM YOUR CHICKEN SALAD

Use thick, Greek-style plain yogurt to cut down on the amount of mayo you need to make chicken, tuna, or egg salad sandwiches.

Woman standing pulling measuring tape around waist.

We all have different ideas on how to prepare cook things… but following these tricks will make some of your traditional meals healthier and shred inches without you even realizing it!   It may even make you realize one small step in your preparation of meals that you didn’t think of like rinsing canned beans before cooking them… read more below.

July 4, 2013 Posted by | About Me, Cooking, Diet and Exercise, Dinners Kids Devour, Eating Clean, Eating Low Carb, Exercise, Low Fat Recipes, My Low Carb Recipes, Nutrition, Organic, P90X Recipes, Pregnancy, Products That Work, Shakeology, Women's Health | , , , , , , , , , , , , , , , , , | 1 Comment

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