Ok, I've gotta brag on myself a bit today because our Health Bet Challenge Kicks off Tomorrow, for once I am all prepped for the ENTIRE WEEK.... AND it only took me an hour & a half to do it all!!! I was too excited about all of the simple meal plans & grocery lists I found to make it so much EASIER for our group members to stay on track with their nutrition this month that I decided to try one out myself!
In all honesty, I HATE COOKING & PREPPING! I've always wanted to be one of those girls who had beautiful meal prep photos...but to be perfectly honest......I usually stick to my boring salmon and broccoli and then kick myself mid week for not prepping!!!! THIS right here is a rare moment and so I had to document it!!
For anyone doing using the Fix container system - this falls into the 1,200-1,499 calorie bracket and this particular plan is VEGAN - Yep, trying all kinds of new things this week-- but there are TONS more non-vegan plans to follow as well.
Here's the FULL MENU with container equivalents if you wanna try it too & if you're looking for more support on your journey this year, reach out & let's do it together!!
Breakfast-- 1 cup cooked oatmeal with ¼ large banana, 2 tsp. chia seeds, and ½ tsp. ground cinnamon (free) (2 yellow a, ½ purple, ½ orange)
Meal 2 (Snack): 1 cup celery stalks with 2 tsp. peanut butter
Meal 5 (Dinner Tue/Thur): ¾ cup cooked lentils wrapped in 1 cup lettuce leaves with ½ cup cooked quinoa, ½ cup sliced red onion (I didn't use), ½ cup chopped red (or green) bell peppers, 1 cup chopped tomatoes, drizzled with 1 Tbsp. Lemon Tarragon Vinaigrette (I used lemon vinaigrette) (1 red, 1 yellow a, 3 green, ½ orange)
I'm curious, how many of you struggle with nutrition and prepping like I do? I'm looking for some foodie accountability buddies this year so I can make this more of a regular!! Email me if you're looking for support and accountability! I have a new Accountability group kicking off soon! SaraFitCoach@gmail.com Meal plan credit: https://www.teambeachbody.com/teambeachbodyblog/nutrition/vegan-meal-prep-for-21-day-fix
I seriously cannot wait for this release! I remember sitting at Coach Summit this past July being SO EXCITED when Beachbody announced this brand new program! Core De Force is the newest and hottest home fitness program from Beachbody and it will be launched on the 31st of October! Core De Force is a 30 day total body transformation program that will leave you feeling like a Badass! The best part, there's zero equipment needed but YOU! What type of workout is this? Core De Force is an MMA inspired program which includes 3 minute “rounds” where you will learn boxing, kickboxing and Muay Thai, knee-elbow combinations, bodyweight training and cardio spikes that will target that core to help you lose belly fat and shred your entire body. I have had the opportunity to do Core De Force during an early sneak peek and let me tell ya, it's packs a PUNCH! I was sweating, punching, and left feeling incredible. Talk about a stress reliever! What I loved was the focus on the core. Our core is the powerhouse of our whole body and as women, it's often the area we struggle with most. This one's got it! So check out all the details here if you are interested in changing up your workout, breaking a plateau, getting started with your transformation, or holding yourself more accountable over the holidays. I am going to be hosting a virtual accountability group exclusive to those who are going to join me on this 30 day program!
What is Core De Force?
Core De Force is your 30 day countdown to a total body transformation. This workout was created by Joel Freeman and Jericho McMatthews, it is the ultimate mixed martial arts-inspired workout that is going to really knock off the belly fat, get rid of inches and tone and tighten your entire body with no equipment.
Worried about choreography? Dont' be! What's great is that there's a “learn it & work it” section that breaks down each moves so that you can learn them before you do the workout. Core De Force is also not on a beat or rhythm so anyone can follow these moves and kick some butt!
Is there a Modifier?
YES! There are modifiers in every single workout so no matter what your ability level is, you can go at your own pace and increase your level and you increase your strength and endurance.
Is there equipment needed?
NOPE! Just your own body! This is great for those on a budget or looking for a program that's travel/hotel-room friendly!
This workout is literally for ANYONE looking to get into amazing shape, shred their body, release some stress, and it comes with a FULL EATING PLAN with lots of recipes and an easy to follow meal plan to make the whole process super SIMPLE!
Combine this workout + Nutrition + Accountability without our virtual fitness family group.....you're going to be a KNOCKOUT!
Check out the preview here:
What Is the Eating Plan Like?
Eating Plan keeps things simple with grocery
lists and recipes so figuring out what to eat is never a
battle. There’s even a nutrition strategy that lets you
eat more—to fire up your metabolism—for the best
possible 30-day transformation.
The nutrition plan follows the the Portion Fix Containers, which are optional but allow you to easily measure out the foods you love and combine them to create wholesome and healthy meals that will keep you fueled right and energized to keep coming back to your workouts!
How long are the workouts?
The workouts are 30-45 minutes in length and you workout 6 days a week with a stretch on the 7th. The workout program is 30 days in length. All on a 30 day calendar to follow, designed to give you best results!
There are 10 workouts on 3 DVDs.
- 4 MMA-inspired workouts, each with a step-by-step breakdown of all the moves.
- 2 bodyweight resistance workouts
-1 CORE DE FORCE Relief workout
-1 Active Recovery stretch workout
Plus-- Core on the Floor: The ultimate core finisher—5 challenging plank movements to help burn
the belly and define, flatten, and tone the tummy.
Plus-- Core Kinetics: Strengthen your powerhouse with fat-blasting moves that help carve flat abs and
tight obliques.
***EXCLUSIVE BONUS!!!!****
If you join me, you'll also receive FREE Bonus Workout DVD—MMA Mashup. All the best CORE DE FORCE moves in one killer workout! From Boxing and Muay Thai combos to
resistance and plyo burners, this challenging workout will leave you drenched—and wanting more!
When Can I Get This Workout?
Core De Force will be available on the October 31st 2016 to customers of Team Beachbody coaches. So if you do not have a coach right now make sure to sign up with me so that I can be your coach and guide you from start to finish through the program. This is your link to create your FREE Team Beachbody Account .
Also, be sure to complete the application below to be considered for a spot in the exclusive Core De Force Challenge we are hosting this November! If chosen, you'll get 1:1 coaching from myself as well as the daily accountability and motivation of the whole group with lots of extra resources, prize giveaways, and more throughout the entire program!
How Can I Get Involved In My Support & Accountability Group?
Ok, this is seriously the KEY to success right here!! Those who participate in the group hands down get the best results because let's face it, anyone can go get this program but what we all struggle most with is the accountability to complete it start to finish and get the results we want....am I right??
I'm dedicated to our challenger's success 100% and I promise I will not let this be another program that collects dust if you're apart of our group!
Our accountability group takes place all on your phone! It's an interactive app that allows you to track and log your workouts, receive daily motivation and accountability from your coach, and interact with the others we've hand selected to be apart of this closed group event! It Does that sound like a good plan?
My virtual Bikini-Ready Boot Camp begins tomorrow and I'm so excited to be be taking this challenge along with some awesome new ladies! These groups are the Core of my coaching business and the results have been incredible! It's all about daily motivation, support, and accountability..and some fun!!
I'll admit I've been slacking on the meal prepping myself lately and since I'm going to be matron of honor in my friends wedding, which is taking place in Playa Del Carmen, in April...there is no better time for me to recommit!
So today I spent the afternoon planning poolside and enjoyed this gorgeous day and finished off by heading to Trader Joe's to get all the goods.
What's so awesome about meal planning is that not only does it keep me on track during the week and save me valuable time...it saves so much money!
I'll admit, I'm guilty of buying all kinds of things I don't need (especially at Trader Joe's...dark chocolate espresso beans & cookie butter??...yes please!!).
Today I went with my list in hand and stuck to it and I was able to get 7 days worth of meals, with 5 meals per day, is just under $100. Which basically comes out to just $3 per meal...and this includes the cost of Shakeology daily!!! (I can't live without my superfoods!).
So for this 21 Day Bikini Challenge I'm hosting, I'll be following the 21 Day Fix Extreme workouts and meal plan! I'm so excited to work with some new clients in this private online community group this month and I can't wait to see their results too!
I'm following the 21 Day Fix Extreme this month and I use the lowest calorie bracket. This is for 1200-1500 calories daily.
What's great about this plan is that there is no starvation or restricting foods. It's all based on clean eating and correct portions!
Here's the fun color-coded containers:
Here is my Meal pLan for Week 1:
Are you doing the 21 Day Fix too? I'd love to hear from you!
I was chatting with some co-workers about my Coconut-oil VS coffee creamer/sugar swamp that I made earlier this year and I wanted to share it with you!! Why use coconut oil in coffee you may ask???? Well most of those coffee creamers are packed with artificial flavoring & colors which have been linked to a TON of health problems!! (Allergies, headaches, fatigue, digestive issues, and some are known carcinogens...aka cancer causing!). I have been diagnosed with IBS in the past and I've found the KEY to keeping my symptoms away is through my diet! Over the years, I've been working to clean up my diet and It's been a process, but I'm finding the "cleaner" I've made it, the better I feel! Now I LOVE COFFEE, but this year, I wanted to wean myself off the creamers with artificial ingredients and find an alternative to using so much stevia (yes, it's natural, but some brands are not created equal..another topic!). I'm not hard-core enough to drink my coffee black so I was looking for a solution!
My Solution = Coconut Oil!
The Trick is to BLEND it with your black coffee (I use a nutribullet) and Wha-La! It creates a frothy/creamy coffee that doesn't require Sugar OR Creamer!!
Coconut oil is packed with HEALTHY fats and has numerous health benefits! (You can also use it as a great moisturizer)
Yes, it does have higher fat and even saturated fat content which initially frightened me..but after doing more research I learned that the fats in coconut oil are Medium-chain triglycerides which have actually been found to benefit weight loss efforts by promoting excess calorie burning and promote fat oxidation. (Animal based saturated fats are the ones we need to limit. These are either long-chain or very-long-chain...which require a different metabolic process in the body to break down) If you're looking to wean off the creamers or sugar...try this!! And if you do, I'd love to hear from you! Comment Below and let me know how you like it!!
Did you have a goal of getting in shape last year and still haven't gotten the results you wanted as we near the year end?
It's OK!! We are here to change that for 2016!
The holidays are all about celebration but come January 1st your gyms will be as PACKED as a Walmart on Black Friday!!!! But no worries, we got you!! heart emoticon
Why not avoid the crowd, save your time, keep your sanity, and get REAL RESULTS??
My husband, Ralph & I are teaming up to Co-host our BEST Online Fitness Accountability Group on January 4th, 2016! Couple’s strongly welcome, but not required to join! heart emoticon
We are going to be pulling out all the stops so YOU.WILL.SUCCEED and crush those 2016 resolutions! You’ll be getting our best tips, motivation, recipes, and ACCOUNTABILITY every day! Spots are limited (and some have already RVSP’ed). If you’re ready to start 2016 out STRONG, you must RSVP by December 28th!
Email Me at: SaraFitCoach@gmail.com for more details ANDAPPLY HERE to be considered to join us!
Wishing you a Happy & Healthy Holiday Season! -Sara
I always thought of myself as health conscience, however, my understanding of what it means to be HEALTHY has really changed!
I used to eat those “healthy” frozen meals pretty much for lunch and dinner (5 for $10 sale…I was ALL OVER THAT!)
I used to drink Diet Soda to “trick” my body into thinking I was full so I wouldn’t eat real food (in attempt to be skinny for some bikini, outfit, event).
I used to crash diet, restrict and binge, reward and punish myself…and basically never saw results.
I used to take caffeine pills almost daily because I was so exhausted from my nights of partying and lack of sleep or real food!!
I used to promote energy drinks (and drink these everyday!)
I’ve not only learned thanks to my nursing career but through my own personal experiences what it means to be truly healthy!
Now I eat REAL FOOD, I eat 5-6 meals per day, and I eat a balanced diet (one that gives me actual energy!)
Now I drink lots and lots of WATER! (what our bodies made most of and needs!)
Now I give myself 30 mins of exercise at least 5 days per week so that I can feel stronger and less stressed (Endorphins are my BFF)
Now I consume a superfood daily that provide me with so much natural energy and help my body function efficiently! (I’ve cured my insomnia)
Now I promote a superdense nutritious meal that gives me all my daily vitamins & nutrients (My Superpower Shake!)
If you’re guilty of any of the things I used to do, I can RELATE!!!
That was ME for years!!! But I can tell you first hand that the changes I’ve made have helped me to FEEL SO MUCH BETTER EVERYDAY!
You can make small changes everyday towards better health, but why do it alone? I’m here to help you!
I work with women online to learn steps toward better health through a positive and supportive environment!
Let's start today towards a more AWESOME version of YOU!
I absolutely LOVE the 21 Day Fix and 21 Day Fix Extreme workout programs...but when I first started, I have to admit....the meal plan intimidated me!!! Well let me tell you...It's very SIMPLE and I'm here to help break it down for you! Previously, I was someone who practiced the 80/20 rule. Meaning, 80% of the time I ate very clean, and 20% of the time, I didn't worry so much. Usually during the week I would eat very clean (mostly grilled chicken in a salad, etc.) and then not so much on the weekend. I was however, previously very was bad about tracking my calories and I hate trying to keep track of all the numbers! The 21 Day Fix Meal Plan has helped me stay on track and makes clean eating EASY! What makes the 21 Day Fix meal plan so amazing is that there is no counting calories (yay)!!! Instead, you determine your personal calorie bracket (mine is the 1,200-1,499 bracket) and from there you get an allotted number of Colored Boxes...for example, In my bracket, I get 3 Green containers (veggies) per day. They are perfectly portioned out so that you're not over eating or under eating. If it fits....you get to eat it! HOW EASY IS THAT!?! Here's the breakdown of the color-coded containers.
What makes this program #1 is that it makes clean eating super SIMPLE and combines this meal plan with 3 weeks of results-proven workouts! Did you know that about 70% of our results are made in the KITCHEN!?!
Now, don't get me wrong, fitness is important too....but DIET plays such an important role in our results.
It seriously takes all of the guess work out of it! Which is probably why I've gotten the BEST results with this program and why my team members are DROPPING dress sizes in their first 21 days! One of my current challenge member has to go shopping for new clothes because her PANTS are FALLING OFF after just her first round---not a bad problem to have in my book! So here's a little sneak peak at my meal plan for this week:
Want to learn more OR join one of my 21 Day Fix accountability groups?
I found this recipe at SkinnyTaste.com and I had to try it!...I'm not a great cook so I was VERY surprised how good these turned out! They are super easy and make for a great meal prep meal for dinners and lunches :)
Ingredients:
1 package of ground turkey
1 zucchini (grated)
1 Tbsp of chopped red onion
1/4 Cup of whole wheat or low sodium bread crumbs
1 Clove garlic (grated)
Pinch of sea salt (optional)
Pinch of pepper
*I tried adding Cilantro the 2nd time I made these :) Spice it up!
Tomato Salad:
Chopped tomatoes
Chopped red onion
1 Tbsp olive oil
Splash of balsamic vinegar
*cubed mozzarella bites optional
Directions:
-Grate the Zucchini and Garlic ----Ok funny confession --- First time I peeled my entire zucchini because I didn't read the directions correctly...didn't come out so well...oh my novice chef skills!
Trust me, Grate it- it's better!!
-Chop red onion
-Mix in bread crumbs, pepper, salt, chopped onion in a large bowel and mix
-Make into 5-6 small patties on a large plate and flatten out
-Heat a skillet or large pan on the stove to medium heat and spray with non-stick spray ( I use Coconut Oil Spray)
-Place about 3 patties in the skillet and cook 4-5 mins on each side
-You can make the Tomato Salad for the top like I did using chopped red onions, tomatoes, olive oil, and balsamic vinegar.
-Or you can simply add whole wheat bun, ketchup, or sliced avocados :)
Alright so I've almost completed Day 1 of my 3 day Superfood Detox Cleanse!! It hasn't been as hard as I thought it would be. Work kept me pretty busy and that helped keep my mind off my normal morning snack (Oh Quest Bar, I missed you!!) I started my day with 1 cup of coffee with a small amount of coconut oil added (no sugar, no sweetener). About 1 hour later I made my Chocolate Vegan Shakeology for breakfast with just good ole' H20 and half a banana before leaving for work.
Work kept me pretty busy this morning so I had lunch around 12:45 and had my 2nd Shakeology of the day with water. I also had 1 banana about 30 mins after my shake (I planned on an apple but the banana was more tempting). I left work around 4pm today and I have to admit...all I could think about was that I get to eat food I can CHEW for dinner!!!
I actually didn't feel that hungry but I could feel my energy level starting to decrease and the thought of working out was not as appealing as normal. I decided to make my 3rd Shake at 4:30pm so that I can gain more energy for an evening workout and then plan to eat my LARGE grilled chicken salad a little later to space things out and to hold me over all night. So far though, I haven't really felt hungry at all. The Shakes are packed full of Superfood nutrients and they keep me pretty satisfied. I also feel ready to take on my workout now that I had my 3rd Shake. We will see how the workout goes...not going to lie though...I am really looking forward to my dinner! Until tomorrow.....
One of the biggest reasons people fail after staring a fitness/weight loss program is due to a lack of support!
My current Challengers are kicking serious booty and I'm so thrilled with everyone's commitment and results thus far!
I'm start a NEW Fit 4 Summer Challenge Group June 1st but there's only 10
spots available!
I provide 1:1 free coaching and support as well as hosting a completely PRIVATE group via Facebook.
This is a group of like-minded WOMEN all taking the challenge to better health together. They also all support &motivate each other as everyone works towards their personal goals!
Myself, along with your other challengers, will help keep you accountable and provide you with lots of support and motivation along throughout the challenge!
Yes it will require hard work on your part, but process works if you do, and I'm here to help make sure you succeed!
Who am I?
I'm a nurse practitioner with a passion for health promotion/disease prevention and I will work as your free health coach throughout this 21 day challenge.
I post daily "posts" that include: Fitness tips, fun challenges, nutrition tips, recipe ideas, and motivational pieces to help you stay accountable and focused on your goals.
This group will not only help you stay on track with your fitness and nutrition, but will challenge you to make personal transformations that will have a positive affect on your entire life!
There is always someone there to support you and answer any questions you may have along the way.
The only requirements are that you choose a Beachbody program and commit to replacing 1 meal with Superfood Shake - Shakeology for 30 days during the challenge.
I highly recommend Shakeology will not only to increase your results but it will make you FEEL so much better and give you amazing energy to get you through your program!
**If you are interested in learning more about how this online accountability group works, please fill out my application below, Email me (sara_petrucci@yahoo.com) or Facebook me!
I would LOVE to talk to you personally to learn more about your goals and to help you find a program that will best fit YOUR needs and help you reach those GOALS!
Why wait till tomorrow, let's get started on a new and improved you TODAY!
If you answered YES to any of the above No Judgement!!
I am guilty as well! I've become a lot more aware of the effects that excess caffeine consumption has on our endocrine system and I've been working to break this bad habit! I'll explain to you why consuming excess caffeine may actually be keeping you from losing that unwanted belly fat!
I've been a morning coffee drinker since high school and during college I became very much into energy drinks! I was actually a rep for one of the major energy drink brands. I had mountains of this stuff in my apartment and I would promote it to other college kids and drink it pretty much daily myself!
Let's be honest, Caffeine is the EASIEST drug to get your hands on...It's everywhere these days!! There's literally a Starbucks on almost every corner in some cities, every gas station is stocked full of energy drinks, and there's no age limit to purchase these beverages.
You'd think after drinking coffee in the morning and energy drinks during the day that I'd be full of energy right?!....WRONG!
I was always tired despite the fact that I was consuming all of this caffeine! I actually took it a step further and started taking caffeine pills as well to try to gain more energy. Guess what?? I was STILL TIRED!
When I started my first job as a nurse practitioner I was working 12+ hour days in surgery. My daily espresso shots were the only thing getting me through these long days (or so I believed!). I would get a temporary energy from them, but left work feeling completely depleted and I wasn't sleeping well at all! I'm so happy I've been able to kick this habit and I'm leaving work with way more energy than before (I'll share how I'm doing it below).
Don't worry, I'm not going to tell you not drink Coffee!! Coffee is great! Caffeine in moderation has been linked to many health benefits and can increase your metabolism. I still have a cup of coffee every morning and an energy drink on occasion.
Moderation is the key word, however, and after realizing I was I was doing to my adrenal glands, I've cut way back...and now I can get through the day without abusing caffeine and without being always TIRED! I've also had a lot of help by adding in a superfood nutritional shake every day. This has really helped me cut down on my caffeine cravings and those daily espresso shots!
Adrenal Fatigue is Real:
The adrenal glands are small glands that sit above your kidneys. I'll save you the science lesson but basically they secrete hormones such as: Cortisol (regulates stress), Adolsterone (regulates blood pressure), and adrenaline (fight or flight). When your body is stressed, the hormones secreted by these glands help protect and allow your body to better cope with stress. With over consumption of caffeine, your basically putting your body in a chronic state of stress and your endocrine system works overtime to combat that stress. You may just be sitting at your desk calmly working, but with too much coffee on board, your adrenal glands are pumping out norepinephrine and epinephrine in fight or flight mode. These hormones set off a chain of events that can actually work against you if you're trying to lose weight. They stimulate the liver to release stored glucose for energy (to fight or to flight), which then stimulates insulin secretion to lower the blood sugar level, which then leaves you feel more tired. Now add in a sugary energy drink or sugar in coffee and the body has to work even harder and produce more insulin to combat the sugar intake. When you keep going and going without rest, don't you feel exhausted?!?!....well that's how your endocrine system feels after being taxed day in and day out with excess caffeine! It never gets a chance to relax and your body's in a constant state of stress. We all know that stress leads to excess belly fat and cravings!
Caffeine is also a diuretic, meaning it causes you to lose more water from your body. Dehydration can also cause you to feel tired, groggy, and sluggish. Caffeine also interferes with our sleep, which again helps us to have more natural energy during the day and helps us to combat weight gain. So while our intentions may to stay alert, get more work done, and gain more energy to be more efficient....we're actually wearing down our body's amazing system and leaving ourselves in an even bigger Energy Crisis!!
Some of the most common symptoms of adrenal fatigue include:
Feeling tired when waking up after a long night's sleep
Feeling groggy or mentally foggy during the day
Craving sweat or salty foods
Feeling a lack of energy for most of the day
Only feeling energy in the evenings or at night
Getting sick more often, or taking longer to recover from sickness or stress
The Struggle is REAL but you can get yourself out of adrenal fatigue!
Start by eliminating excess forms of caffeine slowing during your day
Try to get more sleep (this will become easier with improved diet and less caffeine over time!)
Do some form of daily physical activity or exercise (but don't over do it! Over training can leave you in a state of fatigue also)
I know this seems easier said than done and caffeine addiction is real! Headaches are common with decreasing caffeine but it will pass over a few days.
I've been able to cut way down on my daily caffeine with the help of a daily Superfood nutritional shake (Learn More Here).
It's helped me in curbing my caffeine cravings during the day, it's helping me sleep better at night which has been a HUGE struggle for me in the past, and it's giving me a natural type of energy that gets me through my day.
So next time you're thinking about popping that energy drink can or driving through your favorite coffee spot, I CHALLENGE you to choose water instead! Be Kind To Your Body, And It Will Be Kind Back :)
