Summer Strong Online Fitness Accountability Group

summer strong pic monkey

Have you done the DREADED winter to summer swap out yet? You know, where you put away all the bulky sweaters and oversized coats in exchange for tanks and shorts. I know the warmer temps and the sunshine are wonderful but does not knowing if last years wardrobe will fit cause you unneeded stress? Imagine, not having to go through the stress of this year after year………

transformation
Although I had the fitness side of things down I needed help and accountability with nutrition. I had started my journey last March, to learn how to eat “right” and I was feeling more energized and happier! I joined a challenge group with my coach and learned the basics of clean eating and how to meal prep.
Sure it was a struggle at first, old habits and routines are hard to break but I wasn’t giving up. I saw these amazing transformation pictures from other people in the support group and all I could think was that if THEY could do it, well then why not me!!!

secret keep going

So I started my journey that would ultimately lead me to change my entire life.

I don’t have a weight loss story to share because I have been into fitness for over 20 years, an avid runner & working out with Beachbody programs since 2009, but what I will share is what I gained through all this. Not only did my body transform and I became a leaner and more muscular version of myself, I have been able to learn to eat again. I no longer skip meals or deprive myself of food that I used to tell myself I hated. I have learned to fuel my body instead of starve my body. I used to be the person who would buy a new Beachbody program & the first thing I would do is throw out the meal plan.  NOT ANYMORE!!!!  Programs like the 21 Day Fix helped me make sure I was eating the right foods and the right portions at each meal. And by incorporating Shakeology, not only does it ensure I’m getting the right nutrients, it has alleviated my migraines and I have been able to significantly reduce my daily migraine medication. I have also incorporated clean eating into my FAMILIES life, helping my husband lose over 40lbs and help reduce my 11 year olds migraines. Not only do I eat clean, I have done just about EVERY Beachbody program available starting with P90X in 2009 and continuing on from there (P90X2, P90X3, Hip Hop Abs, Piyo, Turbofire, Chalean Extreme, Insanity, Insanity Aslyum, 21 Day Fix, 21 Day Fix Extreme, Cize, 22 Minute Hard Corps, Hammer & Chisel, Body Beast.and Focus T25.) Seriously, there are SO MANY to try and I know they have given people all over the world amazing results. So I’m never going to run out of ideas of what to do next!! I have transformed my own life, my husbands life, my mom’s life and now even some of my friends lives!! It’s been an experience that I wouldn’t change for the world.

TJ

My mission is to use my own experience to continue to educate others on how to lead healthy and fulfilling lives. My goal is to teach YOU how to live a balanced life. It’s not about giving up everything that you want, feeling deprived, like you aren’t really living! It’s about picking and choosing what you want most verses what you can take a pass on.

With the summer fast approaching I know that we all want to look and feel our best in our summer clothes. But, BUTTTTTT…. we don’t want to give up ice cream, picnic foods, and fun drinks!! So how do we essentially have our cake and eat it too?

Well that is what I’m going to share!
• I have successfully been able to vacation without gaining weight.

• I have been able to take road trips and not fall off the wagon.

• I have been able to come up with great cleaned up version of our favorite summer treats. (Pizza, Pina Coladas, Margaritas, Ice Cream, Muffins, Buffalo Chicken Dip)

• I have learned how to change my workouts to get the results I want.

• I live the 80-20 rule….I eat clean 80% of the time and 20% I enjoy within reason.
I’m going to teach you how to do all of it!! If you are looking to jump start your fitness results or you want to break a plateau then this is for you!

I’m launching the SUMMER STRONG Accountability & Support Group on the 6th of June! For 60 days we are going to work together & I am going to share sample meal plans, give you recipes, meal ideas, snack ideas, daily accountability, motivation, a workout program that will fit your needs and ability level and well balanced nutrition! You are going to have a community of support to answer your questions 24/7 and the most important thing is that this is MEANT TO BE A LIFESTYLE CHANGE AND NOT A CRASH DIET! This is not something you do for 60 days and go back to your old ways. This is easily a part of who you are!

So, if you are committed and ready to MAKE A CHANGE and you want support along the way then lets do this! I mean honestly… how many times have you signed up for a gym membership, a class, or bought a program and it ends up being money flushed down the drain because you haven’t finished the program or gone to the classes??

Well here is the difference, you have ME to keep you accountable! We will set realistic and achievable goals, we will work together to help you start and finish a program and if you hit roadblocks along the way my job is to help you see through it!!

We are a TEAM and we are in this together!

So it’s time… It’s time for you to get Summer Strong & Healthy!

Fill out the application below to get into this exclusive group!

Workouts officially begin on June 6th!!

• Each person will have a customized fitness program to meet their needs from the Beachbody Library.
• Each person will replace 1 meal a day with Shakeology for the duration of the group. The reason is that when you are changing your habits, it’s so much easier to have 1 meal a day that you don’t have to think about. It’s proper portion control, it’s packed with energy boosting, immune fighting antioxidants that will help to keep you full for 2 1/2 to 3 hours.
• Each person is required to make ME their coach!
• Then you are required to check in daily, rate your day, stay accountable and start and complete the program! Hey you can do anything you put your mind too!

So are you in?! Now is the time!!!!

 

Veggie soup

Springtime Veggie Soup

Ugh, what’s for dinner?  The dreaded question, after coming home from grocery shopping!  With the rain and a definite chill in the air a BIG pot of soup sounded perfect.  As I was putting the new produce away I was also cleaning out old and I had a lot of veggies that needed to be cooked or eaten!

Good life decision on my part. More veggies = happy me. And an ABSOLUTELY delicious minestrone. There’s so much flavor loaded into this pot, I swear your tastebuds will be dancing  with joy.

The great thing about minestrone soup is you can add ANY veggie you want or have available, it’s so adaptable. Out of celery? Throw in some extra carrots. Don’t have spinach? Toss in a few handfuls of kale!

Of course, for the vegetarian you have the option of leaving the chicken out!  Your soup, your choice!

Loaded with tons of spring veggies and packed with a BIG flavor, you won’t believe it only took 30 minutes to make!

INGREDIENTS:  (all organic produce)

  • 1 cup sliced carrots
  • 1 cup diced celery
  • 2 cups zucchini, diced
  • 3 cloves garlic, minced
  • 1-2 tablespoons olive oil
  • 3 tablespoons organic tomato paste
  • 1 can (28 oz) organic diced tomatoes, undrained
  • 1 can (15 oz) organic cannellini white kidney beans, drained
  • 8 cups organic vegetable broth
  • Italian seasoning
  • Onion powder
  • 2 cups baby spinach, coarsely chopped
  • Salt & Pepper to taste
  • Grilled Chicken Breast

INSTRUCTIONS:

  1. In a large pot over medium-high heat, add olive oil, carrots, celery,  zucchini, minced garlic and sprinkle with onion powder.  Saute until just barely tender. Reduce heat to medium and stir in tomato paste, tomatoes, and beans.
  2. Add vegetable broth and Italian seasoning. Bring to a low simmer, stirring occasionally. Stir in spinach, then let soup simmer until veggies are tender, about 7 minutes. Season minestrone with salt and pepper and serve warm.
  3. We added shredded grilled chicken to each individual bowl……..
  4. Topped with a little freshly grated parmesan cheese!!!!

 

child of God

Day 7 – Knowing Your Worth – You Are A Child of God

 

As a child, you don’t always understand why your parents make you do certain things and even though you don’t understand it, there are reasons behind their instructions & warnings. As you mature, you start to understand why certain rules are put into place. You begin to understand that your parents rules were put there because they love you & they care about your safety. Many people don’t understand the value of being a child of God because they don’t realize that God loves them as an individual. We have to realize that the bible isn’t a book rules being forced on us by a religious dictator, but by a loving Father who has provided a way through Jesus for them not to live in destruction.

In order to know what you’re worth, you have to know that your life is not doomed to being some lost soul, floating through life that nobody cares about. You have to know that you are the child of a loving Father. Even when:

1. You don’t feel like you’re getting love from the person you’re investing all of your time in
2. It seems like the person that does claim to love you doesn’t take the time to show it
3. You don’t know what it means to have a loving earthly father
4. You’re tired of waiting for answers when it comes to really big things you’re dealing with right now

In these moments when you feel like there’s no hope for you and that you might as well settle or give up, remember that just like a child of a loving parents begins to grow and see the bigger picture, as a child of God, you will continue to grow in your faith the more you come to know Him as your Father. If you truly want to embrace your worth, come to know God as your Father!

Your-Past-is-just-a-Story1

Day 6 – Knowing Your Worth – Your Past Is Not Your Identity

First let me say how everyday of this challenge is really hitting home with me. I have been defined by my past my entire life. I never looked at myself as a survivor or a warrior, just never good enough! You can read my story here.

My challenge today is to write down what kind of reputation do I think you have amongst the people in your life?

I would say most people probably think I’m a bitch because I stick to myself. That’s not the case though, I am extremely introverted and very unsure of myself. I’m not very talkative (my fear of saying something stupid or something wrong keeps me quiet) or outgoing,and making friends isn’t as easy for me. I spend all of my time with my kids. I know it is good to have friendships and believe me I would love to have a best friend but I am terrified of relationships. People tend to let me down and I have major trust issues. It’s funny because this wasn’t me before my eating disorder, before getting raped, before a suicide attempt and before an abusive marriage…….At 17 my entire life changed and my past has had complete control over my life.

Jesus doesn’t hold my name to things I’ve done. He didn’t abandon me when I sinned against the Father. He didn’t make me wear a scarlet letter. In fact, He wore the shame of my sins for me.

I have to remember that Jesus has set me free from the bondage of my sin. He has cleared my name, and because of this, I can walk confidently in my new identity that is found in Him.

honor God

Day 5 – You Were Bought With A Price

Day 5 – Knowing Your Worth – You Were Bought With A Price

Today was a hard reading for me and although I hate to admit it, one I identify with so well.

You were bought at a price. Therefore honor God with your bodies. – 1 Corinthians 6:20 (NIV)

God provided the ULTIMATE sacrifice by sending Jesus to die for our sins, we must learn to honor Him with our bodies. What this means is, when our lives were without value, God was gracious enough to add value to ours lives by sending His Son Jesus so that we could be close to God. This sacrifice isn’t anything to be taken for granted, God made this sacrifice because he loves us and we must ALWAYS remember this to be true.

Do you ever feel pressured to dress to impress, or have your hair or make-up a certain way? I know I do ALL the time. This has been a HUGE battle for me since my surgery. None of my clothes fit me since my surgery, I have ran out of most of my make-up and I can’t keep up with my hair like I used to! Because of all of this I HATE leaving the house. I even hate posting workout pictures because I’m always in the same workout gear and my skin and hair look bad. TJ lost his job in September and we just can’t afford to buy these things and I have let this basically run how I’ve lived my life the past 6 months. The way I dress or look, sure it makes me feel good, but I can’t let that become my identiy or dictate how I feel about myself. It doesn’t really matter how other people see me, I need to learn to honor and respect God with my body because that is far more valuable and important to my worth than how others perceive me.

God has given me this one body and it is my job to take care of it. He created me in his image & with a PURPOSE. Even when my schedule is busy and even when I’m not feeling my best, I pray for strength in the Lord to take care of this body he has given me!

This week I will honor God with my body by going back to church and by going to my kids activities again. I will not let the way I look keep holding me back.

0001527_you-are-loved

Day 4 – You Are Love By God

Day 4 of 31 Knowing Your Worth – You Are Loved By God

Love can be a messy thing. It has definitely broken my heart. It is the thing that keeps me up at night, questioning my worth, my security and my faith.

Right now I am in marriage (separated) where I am constantly and continuously being told I love you but I don’t feel like my husband means it. His actions, now and in the past, don’t seem to line up with the whole “I love you” thing. I am constantly asking myself “if you really loved me, then why would you do this or act like that?”

Although romantic love is rewarding it IS NOT my identity. Of course, God honors the union between a man & a wife and uses us to multiply the earth but God’s love demonstrated to us through Jesus Christ is what truly changes our lives & our hearts. It is his love that sought after me when I am at my worst. It is his love that WILL NOT let me down. So at this time in my life when I am being let down once again by human love & my heart is broken I will return to the arms of Jesus and learn what the ultimate “I love you” means. This is where I will find my identity and my worth when it comes to what it means to be loved

Day 3 – You Belong To Jesus

Day 3 of 31 Knowing Your Worth – You Belong To Jesus

It is Christ that makes us alive. When I was doomed to nothingness, He saved me and gave my life meaning. He gave me a sense of belonging that I cannot find in the arms of even a husband that I love dearly. He gave me a security that I will never find by saving money or going to the right college. My worth as a women is in knowing Him. My worth is knowing that I belong to Him and knowing that that what Jesus offers is far more valuable than belonging to anyone or anything else on this earth!

 

worth

Day 2 – You Are Fearfully & Wonderfully Made

I praise you because I am fearfully and wonderfully made;
your works are wonderful, I know that full well.
Psalm 139:14 (NIV)

Your worth is not in the life you’ve made but in The One who made you. Know that God looks at you lovingly and says “look what I made” and that’s what matters, and he doesn’t need human validation for that to be true. Don’t let your life become a pursuit of validation from anyone but the Lord, the One who created you.

God created

Day 1 – You Are Made In God’s Image

Happy May 1…….

I have dedicated the month of May to getting to the bottom of my endless struggles. Struggles of low self-esteem, never feeling good enough, not being smart enough. I have tried to conquer these struggles for YEARS but I can’t seem to figure out how to improve. The harder I try to get out from underneath these struggles my vision gets clouded and seems impossible to find a way out.

So for the next 31 days I am going to do the Know Your Worth challenge…….

Day 1:

My value doesn’t come from anything or anyone in this
world but God, the One who created you.

So God created Micheleen in his own image,
in the image of God he created her,
he created her.

Genesis 1:27

getstartedwithcleaneating

Tips To Get Your NEW Lifestyle Off With A Good Start!

 

 

 

When starting a new fitness program there are a few key things you need to make sure you are doing.  The MOST important thing is that you are eating ENOUGH!  Your body CANNOT run on empty and needs to be fueled, with WHOLE/REAL foods to get you through your workouts & your day.  If you notice you are hungry, tired, irritable, lacking energy chances are you aren’t getting enough calories and/or you aren’t eating the right kind of food!

When you start change your lifestyle to CLEAN EATING, you may be eating more than you are used to.  DON’T LET THAT SCARE YOU!  For example there are only 99 calories in 6 egg whites.  When you eat clean you will be eating more nutrient rich and dense foods which will fill you up quicker!

Here are some great tips:

  1. Eat your first meal within an hour of waking. If you are like me and workout first thing in the am you have 2 choices.  Eat something small before your workout: piece of fruit & nuts, piece of toast & all nat. nut buter or you can drink you pre-workout formula and get to work.  I personally prefer the 2nd option.  I drink my E&E, workout, then eat my breakfast.  I drink my warm lemon water first thing in the morning as soon as I get up. Lemon water is a wonderful way to detox and jump start your metabolism for the day.
  2. Have a designated food prep day & plan for the week ahead:  I generally do this on Sundays, grocery shopping & food prep!  I may not get it all done in one day but I do make the time to plan out my meals. I pre-portion my snacks, make my menu and stick it on the fridge. I am sure to have my food ready so that I am never left in a position where I have to make a bad food choice. Planning ahead it KEY to success!! I can’t stress this enough! Here are some great clean eating tips that helped me get started!
  3. When Possible measure & weigh everything or just use those FANTASTIC portion control containers:  Purchase measuring cups, a kitchen scale or the 21 DF portion control containers! I adopted the weighing/measuring everything principle about a little less than a year ago. It is so important to know that you are eating the correct portion sizes. This is the one thing that most everyone slips up on, especially with veggies or fruit.  Most people think because it is healthy they can eat how ever much they want.  But that just isn’t so!  Without measuring it’s so hard to know exactly what a proper portion size is. So take some time to weigh your food.  A serving of meat is 4-6 oz (size of your palm), a serving of veggies is 1 cup (2 palmed handfuls) and a serving of starchy carbs is 1/2 a cup (1 palmed handful)! Eating the right portions will greatly improve your success with your diet. Great video by Tosca Reno on portion sizes.
  4.  

  5. Eat every 3 hours, that equals out to 5 to 6 times per day: If you want to speed up your metabolism this is the SECRET!!!  People who eat small frequent meals throughout the day that consist of a complex carb (fruit or veggie) and a protein are less likely to over eat.  Also, they DO NOT have spikes in blood sugar levels throughout the day.  When you are eating every 3 hours you are constantly filling your tank, giving your body the energy it needs to do our workouts & function properly!  I know eating every 3 hours can almost seem taunting at first, like a job so if you have to, set your timer on your phone or your watch and EAT when it goes off!  If you aren’t hungry, EAT anyway!  I promise, this is the way to lose weight!
  6. Stay hydrated!  This was so hard for me at first, I was the QUEEN of dehydration!  Now I always have my refillable water bottle beside me and with me EVERYWHERE I go!  I also grab a couple mini waters and toss them in my purse every time I leave the house. If you HATE plain water you can always add  lemon, orange, cucumber or berries to flavor your water. But hydration is key to keeping your metabolism burning.
  7. Take one tablespoon of Flaxseed or Fish Oil daily. Flaxseed and fish oil actually aid in weight loss and encourages healthy bowel movements. (Mix in oatmeal or mashed sweet potato after heating food. Do not heat flaxseed.)
  8. Consistency is key! If you have a bad meal, DON’T just quit and have another bad meal start frest at your next meal or the next day.  If you miss a workout, it’s ok!  DON’T give up, start with a CLEAN SLATE the next day!  YOU CAN DO THIS!
  9. Note: I would do no starchy carbs at least 3 hours before bed. Limit fruit to twice daily, berries first thing in the morning and then a full citrus serving or banana (bananas & grapes to contain the most sugar so I would limit those fruits)  after a workout with your protein shake. Carry a small apple & some almonds in your gym bag at all times in case an energy slump hits!