You do not need to eat healthy 100% of the time. Try to live by an 80/20 approach.
Eat healthy 80% of the time and leave 20% for foods that you just can't live without (mine happen to be Doritos and French Fries!).
A Simple Plan:
This might be a big (huge) change for you so start small. If your current eating cycle is more like a 50/50, then take it week by week and improve a little at a time.
Week 1: 50/50%
use a journal to keep track of what you eat so you can understand the areas you need to improve
Week 2: 60/40%
Remove one of the unhealthy options from week 1 OR replace it with a healthier option.
options might include: replace one soda with a glass of water - eat 2 cookies instead of 5 - replace your evening snack with a cup of decaf tea - replace an unhealthy side with
This succulent chicken recipe is packed with antioxidants and takes just 20 minutes to prep. Chicken quarters are the whole leg with thigh and drumstick (or the breast with backbone and wing). If you like dark meat, this is a very healthy and flavorful way to prepare it. Try the same recipe with smaller cuts of chicken and omit the first 15 minutes of cooking time.
Total Time: 1 hr. 15 min.
Prep Time: 20 min.
Cooking Time: 55 min.
Yield: 4 servings
Nonstick cooking spray
4 (6-oz.) raw chicken leg quarters
¼ tsp. sea salt
½ tsp. ground black pepper
2 Tbsp. fresh lime juice
¼ cup low-sodium organic chicken broth
1 medium lime, sliced
6 fresh rosemary sprigs, leaves removed and chopped, stems discarded (reserve 2 whole sprigs)
4 medium Yukon gold potatoes, cut in half lengthwise
15 cherry tomatoes, cut in half
5 kumquats, cut in half (or 1 lemon, sliced)
6 fresh parsley sprigs, chopped
Preheat oven to 450° F.
Place chicken in large
I've always worked out but never been much of a yoga student. It was always difficult for me to do the exercises and I found my mind wondering during classes. However, I know it's important to overall wellness, mind-body connection and to improve flexibility. In 2014 I found PiYo and now incorporate the workout into my fitness program. It's an athletic, pilates, yoga type of workout. Most workouts are 30-minutes or less which is perfect for me!
Below is a small sample and beginner move. Add this into your routine ... when you awake in the morning, during work or in the evening before bed. It will improve your flexibility, help you relieve stress and feel better overall! Complete 3-5 series.
I've had success with the 21 Day Fix and often share my personal story but I love seeing other mom's and busy women have success too!
Kristy had always been fit, but after having a child she found it tough to include exercise back into her routine, as a lot of moms do! But she decided to get back in the fitness game starting with with the 21 Day Fix and was hooked! She has now completed 3 rounds and lost 8 lbs, and 12 inches. Way to go Kristy!
"I didn't just lose weight. I lost inches and became more toned. I have learned I am a much happier person when I work out. I also feel healthier and am proud that I now cook healthy meals for my family." - Kristy B, 39
Simple, healthy, and super tasty Avocado and Tomato Toast recipe.
1 ripe medium avocado, mashed
1 dash sea salt
1 dash fresh ground black pepper
2 tsp. fresh lime (or lemon) juice
4 slices low-sodium sprouted whole-grain bread, toasted
1 cup halved cherry tomatoes
1. Combine avocado, salt, pepper, and lime juice in a medium bowl; mash until well mixed and slightly chunky.
2. Evenly spread avocado onto each slice of toast. Top evenly with tomatoes.
Credit: Team Beachbody Website | www.beachbodycoach.com/missykent
This is a quick full-body workout that you can do on the go, while you travel or waiting for your kids to finish their practice.
Do each exercise 30-60 seconds
Rest and repeat 3-4 cycles.
This schedule includes some of the best workouts from Beachbody on Demand, exclusively for club members. It includes new and popular workouts such as Hammer and Chisel, 21 Day Fix, P90x3 and more. This schedule provides fitness benefits and will also keep you from getting bored (if you're like me and need variety)!
October 2015 Workout Schedule
Monday: Hammer & Chisel - Total Body Chisel
Tuesday: Insanity Max - Sweat Interval OR 21 Day Fix Total Cardio
Wednesday: TurboFire - HIIT 25 or Low HIIT 25 AND 10 minute stretch
Thursday: P90X3 - X3 Ab Ripper
Friday: Hammer & Chisel - Iso Speed Hammer
Sat or Sun: 2 Rest days if needed or one rest day and one stretch/ab/low impact day
All workouts are (around) 30-minutes or less.
If you have questions about these programs or would like to swap one out for another, please contact me so I can make a safe recommendation. These monthly programs are created
I'm going to tell you 3 simple ways you can lose weight, starting TODAY!
1. Eat a healthy breakfast:
This wakes up your body and mind. It gets your "engine" going. When your body wakes up and receives the nutrients it needs to begin the day - you will feel better, have more energy, will think more clearly and you will be less likely to "binge" later in the day. Studies show people who eat breakfast are thinner and healthier than people who don't.
Some examples of healthy foods: yogurt, fruit and granola | whole wheat bread with PB | whole grain cereal with fiber | egg or egg whites | Fiber bar | Shakeology
2. Reduce (eliminate) your sugar intake:
Seriously, cut out the soda and sugary drinks. Drink water during the day. Have your morning coffee, if you need it (without the sugar) and then aim to drink 6-8 cups of water per