Category : Weight Loss

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Healthy Snacks for Weight Loss and Energy

It doesn’t have to be difficult to get healthy snacks into your busy day. It just takes a little (very little!) preparation and planning.

I work outside of the home, am crazy busy with the kids schedule and need to have easy Grab & Go snacks! SO, this is what I do ……. When I shop and prepare for the week, I always purchase 5-10 healthy snacks that are simple and easy to eat on the run. Then, every Sunday evening I prepare the snacks for the week. I use small snack bags – not sandwich bags – because they help limit your portion size (or, I use small containers so I don’t waste bags). Small bags and containers help you get the appropriate portion size, which helps you lose weight while also consuming important nutrients to give you energy and make you feel better.

When thinking about the snacks, I include fruits, veggies, options high in fiber, protein and that provide “good” fats. My choices change each week but they always stay simple!!!

Here is an example of this weeks snacks:

  • Carrots
  • Red Peppers
  • Cherry Tomatoes
  • Apples (Fuji and Pink Lady are my favorites!)
  • Red Grapes
  • Oranges
  • Almonds
  • Protein Bars
  • Pistachios
  • Homemade Snack Mix – Cheerios, lightly salted peanuts, raisins
  • And …. I always drink my Shakeology

As you can see, I have plenty of healthy options to eat between meals and they are organized and ready to Grab & Go!

You can do this by making a list of 3-6 fruits and veggies you’d like for the week, 2-3 protein and high fiber snacks then purchase baggies or small containers (remember small for portion control!) …. cut up veggies, wash fruit, add small handfuls of nuts or snacks into the baggies and you’re ready to go!

As always, feel free to email me or comment below with questions, or share some of you favorite healthy snacks.

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Summer Slimdown

Be swimsuit ready, and feel good by the first day of summer!

What is included in your program:

  • 21-Day Food Guide
  • Free Coaching (with me!)
  • Fitness and Health Tips
  • Simple and Healthy Recipes
  • Guidance and Support
  • Weekly, Private Check-ins with Me
  • Exercise Program and Shakeology
  • Step by step calendar and plan
  • …. and a healthy body!

How do I  begin?
Select one of the program options below. These are a few of the most popular programs to get in shape for the summer bathing suit weather!! If you need help picking a program, email me and I’ll help you decide which would be best for you and your fitness and health goals.  Options: (1) Focus T25 (2) Brazil Butt (3) 21 Day Fix (4) Shakeology Only *All programs include Shakeology Meal Replacement.

Option 1: Focus T25
If you’re short on time and want to get the biggest bang for your time, then this is your option. ShaunT is awesome!! and these workouts are effective. There is a modifier in the videos so all fitness levels can participate. There are also recipes and a meal guide that is provided for you to use. Click here

Option 2: Brazil Butt
If you’re tired of trying to cover up your butt, then this option is for you. Videos include sculpting exercises as well as some cardio workouts to help you burn extra calories. A meal plan guide is also included to help you eat healthier. Click here

Option 3: 21 Day Fix
If you have a hard time with portion size and knowing what foods are best to eat, then this option is for you. Food containers and simple meal ideas and recipes are provided to help you get the nutrients your body needs, but within your calorie range. Because you use the food containers, there is no need to count calories, points, etc because it’s simplified! The workout videos are 30-minutes and are appropriate for all fitness levels. Click here
21 Day Fix Challenge Pack

Option 4: Shakeology Only
If you feel tired, sluggish and just can’t get your nutrition under control but already workout at the gym or on your own, then this option is for you! Shakeology is full of vitamins, minerals, protein, fiber and a lot of dense nutrition that helps your body perform at it’s best …. and helps you improve your health. Flavors: Vanilla, Chocolate, Greenberry, Strawberry, Vegan Tropical and Vegan Chocolate. Click Banner for more.

Email me, if you have any questions.

If you’re ready to make a change and get healthy please purchase the program of your choice and then email me so I can send you a simple meal plan. Let’s do this together!!

Shakeology Sampler & Meal Plan

Can’t decide which flavor to buy? Then this is the perfect way to try Shakeology’s most popular flavors before committing to a full-size bag or combo box. Each sample pack contains 4 single-serve packets of Shakeology (1 Chocolate, 1 Strawberry, 1 Vanilla, and 1 Greenberry), a copy of the Shakeology Welcome Guide, as well as 6 mouthwatering recipes. With our new taste sampler, you’ll easily figure out which Shakeology flavor you love the most.


Receive a simple and EFFECTIVE 4-Day Clean Eating Meal Plan when you order from me. This will give you the BEST results while trying Shakeology. You will lose the bloat, lose weight and feel more energized.

After you order, email me and then I’ll send you your meal plan and shopping list ASAP.

Click here to order your Shakeology Sampler.

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5 Ways to Beat the Afternoon Slump

By Peter Suciu

If you, like George Costanza, are ready to take a nap under your desk after lunch, you’re not alone. Millions of Americans experience the mid-afternoon slump. But, instead of reaching for another cup of coffee or an energy drink, a few changes to your routine can make all the difference between staying sharp and wanting to nap on your keyboard.

  • Examine Your Lunch

Pasta”Certain types of foods make you sleepier than other types of foods,” said Bill Tulin, coauthor of Travel Fitness. That burger and fries—or plate of pasta—will almost certainly send you in search of a pillow.

Dr. Michael A. Grandner of the University of Pennsylvania Center for Sleep and Circadian Neurobiology explains why what you eat makes a difference. “During digestion, especially in the case of heavy meals, there is activation of the parasympathetic system (the ‘rest and digest’ or ‘feed and breed’ system), which shifts balance away from the sympathetic system (the ‘fight or flight’ system).”

Why does this matter? Grandner says, “Increased parasympathetic activity is associated with decreased alertness, and the urge to rest and the sudden intake of glucose and resultant spikes in insulin may also play a role in reduced energy after long meals.” Tulin adds, “The blood is going to the stomach to process and digest all that food.”

So, what do you do? Tulin suggests eating a lighter meal of lean protein and vegetables to stave off the feeling of being tired. And, instead of eating 3 big meals a day, split your meals into 3 lighter meals and two healthy snacks.

  • Avoid the Booze

Don Draper might have a way with the ladies, but there’s a good reason he’s often discovered napping. That glass of wine—or three martinis—at lunch, definitely won’t help you do your best work, and that’s not just because of the buzz.

The Mayo Clinic noted that alcoholic beverages can cause blood vessels to expand, leading to headaches, but can also make drinkers sleepy and even affect their quality of sleep, which in turn may leave them feeling groggy and fatigued.1 It’s a vicious cycle bound to leave you tired, so leave the cocktails until the bell rings.

  • Get a Good Night’s Sleep

Around here, we’re often championing the importance of getting 7 to 8 hours of quality rest each night. Sleep helps your muscles rebuild, lowers your stress level, and as Grandner says, “If you don’t get enough quality sleep at night, you’re less able to do many important things during the day. You’re more likely to have trouble staying awake, especially during the natural dip in the afternoon, and you’re less able to exercise efficiently, eat healthy, and think clearly.”

It’s all a cycle. Consider the 2008 study published in Journal of Clinical Sleep Medicine that found that people with sleep disorders ate a diet higher in cholesterol, protein, total fat, and total saturated fat.2 Or the 2006 Institute of Medicine report that found that the less people slept under seven hours each night, the more obese they tended to be.3 Why? Lack of quality sleep appears to tip hunger hormones out of whack. Leptin, which suppresses appetite, is lowered; while ghrelin, which stimulates appetite, gets a boost

  • Sneak in Some Exercise

Working out might also be a good way to get the energy to help you work through the afternoon. Lona Sandon, an assistant clinical nutrition professor at the University of Texas Southwestern Medical Center, recently told the Wall Street Journal that moderate workouts and getting to bed earlier can help fight the midday fatigue.4 So, if you’re finding that your energy is flagging, try going for a short run or walk to get your blood pumping.

  • Light Time

If you’ve tried all the above solutions and you’re still groggy, get a light. According to new research by Elsevier’s Physiology & Behavior, the right type of light can have an acute effect on neuroendocrine responses, performance, and alertness.5 White lights or UVB therapy lamps can stimulate your body to be more alert. Want to invest in a therapy lamp? Go outside! “Sunlight or just some bright light by the desk could help those “in more of a dark environment,” says Grandner. “Getting up and moving around may also help stimulate alertness.”

All sources available here:

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