Beat That Plateau Guide!

Being stuck in a plateau is stressful but here are a few tips that can help beat it! I can personally attest that being in a plateau is complex but it isn't necessarily a negative thing either. Let's think positive ladies. It means that your body has adapted to your new healthy changes, which is absolutely wonderful. View this plateau as another challenge that you know you can beat. Plateaus force you to look at other options, different routines and new menus! It forces you to keep your changes fresh, creative, and flexible. You want the best results possible right? Who doesn't! So here's what you do: sit down, review, recognize, and revise! 

Tell me how these changes improve your plateau status! 

Work Out Wednesday

Take your time ladies and try something new. Make sure to develop a nice pace that isn't overwhelming or underwhelming. You want enough movement that you can feel your heart rate peaking not enough where you feel like its two minutes away from climbing out of your chest, unless that's what you are striving for. Remember that you have to walk before you run and this quick workout is a great way to swap a gym day for an at home workout that still delivers results. 

Tell us how it goes and remember to BREATHE!

Motivational Monday

Keep fighting for what you want ladies!

A Balanced Day of Eats: Example Meals

Breakfast

This is your most important meal. You want to eat something high in fiber and protein that will keep you full and amped with plenty of energy. Grains are a great option with a limitless amount of fruits. 

• Oatmeal with flax seeds, almonds, and granola
• Grapes
• Mango

Lunch

Be sure to make this meal fun. You can throw in a snack, best time to sneak in vegetables and fruits, and try something tasty. You should try grabbing a nice cubical like Tupperware that can help guide potion sizes.

• Fresh Blueberries
• Strawberries
• Cheese slice with tomatoes and mixed greens
• Pretzels

Dinner

Load up the flavor. You want to be sure to choose a meal that makes your entire efforts of eating well pay off. Don't be afraid to indulge in pasta lightly topping it off with a load of vegetables! Dinner should be a decent size not big enough to make you feel stuffed instead of satisfied, less is more ladies.

• Pasta
• Olive Oil
• Sauteed Roasted Garlic Red Tomatoes

Dessert

Make it good and nutritious. Craving something sweet? Well you can still opt for a healthy sweet with fruits that contain natural sugars and some light Greek yogurt which adds a nice boost of protein to it.

• Strawberries with Greek Yogurt Parfait and fat free whipped cream

Always Remember:

1. Atleast 5 fruits or vegetables a day
2. 2-3 dairy servings
3. Lean proteins about 3 oz per serving
4. Atleast 8 glasses of water
5. 2 healthy oils

Was this helpful ladies?

Work Out Wednesday

Don't be complacent, you want this change, 

keep working towards it!

This November!

This month we want to enter a challenge to lose like we've never lost before. We want to accomplish anywhere between 10-20lbs of loss by the end of this year. We want to give ourselves a priceless gift for Christmas, GOOD HEALTH! Here's how we plan to do it:

• We want to exercise at least 4x's a week
• We want to eat between 1200-1400 calories a day
• We want to try new recipes
• We want to track daily
• We want to hold ourselves accountable
• We want to SUCCEED! 

What do you want to accomplish

 this November?

Review: Kind Oats & Honey Clusters with Toasted Coconut Granola

Kind Oats & Honey Clusters with Toasted Coconut Granola

If you are a fan of the kind bars you are definitely in for a nice treat. These taste absolutely delicious sprinkled into oatmeal or greek yogurt! It adds that extra umph to an ordinary snack or meal. The toasted coconut adds a pop of flavor that you actually anticipate. You never know when its coming. I love that its 100% whole grain, gluten free, has protein and even fiber. Talk about nutritious! 

If you are wondering what's so great about it, just take a peak at the nutrition facts:

Pros: A nice serving of protein and fiber. It also comes in a bag that can last you for about a month or two!

Cons: It can be a bit pricey depending on what you are willing to spend on granola, around $4-5 a bag!

Where you can buy it:

• Whole Foods
• Pathmark
• Safeway
• Kroger
• Trader Joe's
• Fairway
• Marshalls
• TJMaxx

I give this product an A+

The Truth About Fast Food

I know we hear the same things: Fast food = the devil!  But now there is proof that those quick meals are really a quick way to double trouble. I just had to share these images with you. Now, let me be clear, I didn't post this to scare anyone into believing fast food is dangerous and should not be eaten. I did it so we would all be aware of what we are consuming. Because sometimes we simply are not. Although there are a few dirty dozen meals at all of these fast food places, there are also options, believe it or not, that you can get away with it. For example:

Eat smart, make the right decisions, and don't deprive yourself! 

Work Out Wednesday: Happy Halloween

This weeks workout outfit color scheme is dedicated to today's festivities! It's Halloween Time and what better inspiration then those cute orange and grey sneakers? Got trick or treat duty? Throw on those sweats and some kicks and your pedometer. Leave the car at home and take the kiddies walking from door to door so you can enjoy that piece of chocolate later guilt free!

Tangerine Dream by classicdaisy featuring h&m

Cheap Monday long hoodie
coggles.com

BKE seamless tank top
buckle.com

H m
$21 - hm.com

Onitsuka tiger by asic
zappos.com

Nike Store. Nike Stainless Water Bottle
nike.com

Enjoy a few treats with a balanced work out!