Small Business Saturday

SMALL BUSINESS SATURDAY!! 

According to The SumAll blog

Stats from the Small Business Administration and American Express

• There are 23 million small businesses in the country.
• Small businesses have increased by 49% since 1982
• 54% of U.S. sales happen at small businesses.
• Small businesses have created 8 million jobs since 1990.
• Franchised small businesses employ roughly 8 million people, and make up 40 % of all American retail jobs.
• $14.3 billion was spent on Small Business Saturday 2014, making for an increase of $300,000 since 2013.
• On Twitter, Small Business Saturday is likely to narrow in on 1 million tweets during the holiday season. (The most popular hashtags to use are: #SmallBizSat #ShopSmall and #SmallBusinessSaturday.)

Today is Small Business Saturday 2016! So how will you support a small business? 

>Maybe you have considered doing something about your health and fitness? 
>Maybe you want to lose 5 pounds?
>Maybe you want to make the change to cleaner foods and just be plain healthier? 
>You're sick and tired of being over weight and sluggish. You hate getting dressed because nothing fits and you know deep down you can do it you just need a little help.

That was me. I was the girl that used to be 20 pounds heavier, took naps when my kids did, would have guilt about leaving them at the gym day care because they always got sick and had internal battles because I was uncomfortable in my own skin.

Instead of spending lots of money on deals and steals this holiday weekend instead consider investing in your own health and supporting a small business owned by a stay at home mom of 3.  Together we will work together, side by side towards a happier healthier you. My mission to help other ladies, especially mommies get back on track. I've been on the other side and I didn't even think what has happened to my mind and body was possible. I'm here to tell you it IS but YOU have to make the choice.

YOU are WORTH it! You are amazing! You were not created to be mediocre and I want to help you re find your inner diva and flourish!  If you are interested fill out the form below.  

Planks and Thanks

I hope you had a great Halloween weekend with your families!! I know for us we had a GREAT time and ate lots of unnecessary candy which left me feeling like this....

Then a little bit of this....

Then as I started looking at the calendar with my jeans that were a little too tight and realizing that today marks 60 days left till the end of the year!  Ugh!!!  I am starting to feel so off course and grouchy. 12 months ago this feeling of being off course would have completely overwhelmed me and I would think that I need to go run 10 miles and count calories on my fitness pal. Not now...now I have tools and a support! I can do this!!!

Today is Day 1 of our 21 day Planks and Thanks challenge group. I'm re committing to clean eating and portion controlled eating. There. I said it. Now it's out there. It's not about just me making a commitment to myself anymore. Its public! Ahhhhh!!!

Sharing with others makes me very uncomfortable. I know that with uncomfortableness comes changes. It pushing me further than I would ever push myself alone. Its what I need to do but that doesn't make it easy...

I've been eating well, with cheats and treats here and there and working out 5-6 days a week but I've been steadily gaining body fat back. I've been in denial but my pants don't lie. They are getting tight and I've been feeling off. I'm more tired, grouchy and less present with my family. It breaks my heart to admit it but something has to change.

So thankful for the tools I have and people that are on this journey with me. Together we are stronger and I know I can't do this alone. So please help me stay accountable! Also help encourage me because I will have lots of challenging moments and days.

I'm committing to 21 days on the 21 day fix, taking a week of maintenance and treats for Thanksgiving and then back at it!!!  

Here is my meal plan for this week! 

So what to expect from this group?? 

1) You pick a fitness program that works best for you! 

2) We replace 1 meal a day with Shakeology because it is the HEALTHIEST meal of the day and lets face it, as a busy on the go society we need fast food that is healthy!

3) You check into our private accountability group 1x daily and reporting your day and staying accountable with your meals and workout.

4) We will share tips and trips for eating at restaurants, events, clean eating holiday recipes, and a PLANK CHALLENGE EACH DAY!  

5) Grant yourself grace so that you can stay on track to a healthy you all year long, even though the Holidays! 

If this sounds like something you want more info on please fill out this application!!

Make me your free Coach <3

What is the 21 Day Fix??

As I reflect on my 1 year anniversary of beginning the 21 day fix I've been getting a lot of questions...

What exactly is 21 Day Fix?

It's not another fad diet. In fact, it's EXACTLY the opposite. 21 Day Fix lets you eat REAL FOOD! It focuses on clean portioned controlled eating.

What's the secret? There are 7 containers. Each one is color-coded for a different kind of food, and pre-measured for the precise portion. You'll never have to eyeball measurements, weight your food or count calories again.  If it fits in the container, you can eat it!

Combine this eating plan with one 30-minute workout video a day. That's all. It's that simple!

Whether you want to lose a few pounds before your next vacation or jump-start a bigger weight-loss goal, 21 Day Fix is the program for you. It’s simple, it’s fast, and it works. If you’re ready to get serious, 21 Day Fix can help you lose body fat and gain energy!

Why is 21 Day Fix effective?

Because it’s so simple! You don’t have to count calories, points, or log your food into diet software. With 21 Day Fix, everything is laid out for you. All you have to do is use the specially designed portion-control containers and do one 30-minute workout per day. Commit to it for 21 days, and you’re going to love your results.

What do you get with the 21 Day Fix? 

Everything below plus be as your FREE COACH to make sure that you don't order the program and it sits on the shelf!


What makes 21 Day Fix unique?

It’s the only fitness and nutrition program that combines portion-control
containers and world-class workouts. By placing equal emphasis on fitness and
healthy portion control, 21 Day Fix can help anyone lose weight—and keep it
off—in a way that’s simple and sustainable. Whether you want to lose 10 pounds
or 100 pounds, you can do it with this program.

What goes in the containers?

Green—Veggies

Purple—Fruits

Red—Proteins

Yellow—Carbs

Blue—Healthy Fats

Orange—Seeds & Dressings

Do I have to eat from the containers directly?? 

Nope! 

You don't have to eat directly from the containers.

Create delicious meals by tossing all your ingredients into a bowl to make a healthy and filling pasta or salad—just like this one!

Who is the Trainer?

Autumn Calabrese is your personal trainer for the 21 day fix.  

Autumn Calabrese is a celebrity fitness trainer, busy single mom, and national-level bikini competitor. She came up with the idea of a portion-control container system after watching a client eat an entire 1,300-calorie salad in one sitting because it was “healthy.” Autumn realized that supersized portions were hurting her clients’ weight-loss success because they were eating too much without knowing it. So she developed portion-control containers to help people see how simple it is to eat the right amounts and lose weight easily.

What are the workouts like?

There are 6 easy-to-follow workouts on 2 DVDs along with 2 ab workouts and a special bonus workout if you order through me as your coach called, plyo.  Hint hint...this gives you a glimpse into 21 day Fix Extreme!!

Ready for a major calorie burn in only 30 minutes? These workouts are short so you can get in, get out, and get on with your day. The workouts will challenge you at every level to help maximize fat loss. And there's always a modifier on screen to show you how to dial down the intensity without losing the benefits.

What equipment is needed?

• 1 set of light and 1 set of heavy Dumbbells or a resistance band are used in some workouts.
• A yoga mat is helpful, but not required.

Do I have to do the workouts, or can I just follow the portion-control Eating Plan?

• Both the workouts and Eating Plan are essential to get the best results in 21 days although you can follow just the nutrition plan and still get results.
• If you're worried about being out of shape, I suggest you follow the modifier and do
what you can, rather than skipping the workouts entirely. 

Can I eat out at restaurants when I do 21 Day Fix?

Yes! The Eating Plan includes a restaurant guide that shows you how to practice portion control at your favorite restaurants.

What does it mean when you say "no off-limit foods"?

The 21 Day Fix Eating Plan shows you how to incorporate treats (like chocolate and wine) into the plan in moderation.

What makes the 21 Day Fix workouts so effective?

The 21 Day Fix takes all of the guesswork out of working out. You know which workout to do
each day and can be confident you're working your whole body efficiently in just 30 minutes a day.   The 30-minute boot-camp style workouts keep your heart rate up throughout, so you have an effective and efficient workout that burns maximum calories.  Additionally there's a modifier in every workout to show you how to take down the intensity while still getting awesome results.

Trainer Autumn Calabrese created a 7-day-a-week schedule to give you the best results
in just 21 days. Each day of the week is a different workout, all perfectly designed to avoid overtraining and keep you injury-free.

Want to see real results from myself and my challengers??

My Results after 1 round, 1 round is 3 weeks (21 days).  I lost 6.2 pounds and 10 inches:

After my 2nd round I lost 3.2 pounds for a total of 10 pounds and 12 inches in 2 rounds, 6 weeks

Real Challenger Results:

4 weeks Postpartum while nursing, 1 round

After 2 Rounds 

After 1 round 

1 round : 8 pounds

Are you ready to get started?  Fill out the application below.

CLEAN EATING!! It seems to be all the rage these days but what is it?!

CLEAN EATING!! It seems to be all the rage these days but what is it?!

One of my passions is to help others learn about Clean Eating. To see and feel the difference. I know how overwhelming and confusing it can be to change the way you eat so I am going to break it down for you with a FREE 5 day meal plan and grocery list.

The group will be running next week starting Monday, August 31st!  If you would like to join us click here: https://www.facebook.com/groups/1480313862291227/

So what can you expect from this group??

I'm providing a complete 5-day meal plan, shopping list and recipes, all for FREE! This is a great opportunity to start a new health and fitness journey or help push you past your current plateau! 

You may be thinking what is wrong with the way I eat now! Last year I had no idea what it meant either. I thought I was eating well and healthy. I would watch my carbs and calories but wow, what a change clean eating has made for my family and myself.

I want to make sure you have everything you need before we start on Monday! Can't wait for a week of accountability, recipes, fun and getting to know you better! ‪

** Please, only those who are not currently working with a coach **

Please RSVP by Sunday morning by adding yourself to the group above or by filling out this application: 

What is Clean Eating??

You've heard the buzz word, "Clean Eating" but what does that actually mean??

The main concept of "Clean Eating" is to eat whole foods from the earth.  It is not a "diet" rather a lifestyle approach to eating and choosing organic as much as possible.According to an article from Cooking Light titled the Seven Principles of Clean Eating we should shoot for the following when living a clean eating lifestyle.

1. Choose whole, natural foods and seek to eliminate or minimize processed foods.
Processed foods are anything in a box, bag, can, or package, and although there are always a few exceptions to the rule (like a bag of fresh green beans), the majority of your foods should be fresh.

2. Choose unrefined over refined foods.
While it may not be possible all the times, you can up your intake of whole grains like brown rice, millet, amaranth, and quinoa. Beans and legumes are also important. Clean sugars include honey, maple syrup, and dehydrated sugar cane juice.

3. Include some protein, carbohydrate and fat at every meal.
Most of us typically do well with carbohydrates and fat, but we often lack protein, especially in the early part of the day, like at breakfast and lunch. Protein is an important muscle-builder, and it can also help curb your appetite. When eaten throughout the day, it keeps us feeling full longer. Be aware of the kinds of meals you put together and space out your protein.

4. Watch out for fat, salt, and sugar.
This is easier than you think, particularly if you’ve cut out processed foods, which are responsible for most of our excess calories and high levels of fat, sugar, and salt. Clean foods are usually naturally low in all of these ingredients.

5. Eat five to six small meals throughout the day.
This usually pans out into three main meals and two or three hefty snacks. Eating this way prevents you from skipping meals and overeating. It also keeps your blood sugar levels steady so energy doesn’t lag.

6. Don’t drink your calories.
High calorie drinks like specialty coffees and soft drinks, on average, tack on an extra 400 to 500 calories a day. Choose water first, or my personal favorite, unsweetened tea (any flavor). Other clean drinks: low-fat or skim milk and 100 percent fruit juice diluted with sparkling water.  Note that these items should be limited to 1 a day.

7. Get moving.
Regular physical activity is a must for many reasons. Not only does it decrease fat, strengthen and build muscle, and help you burn more energy at rest, it keeps your heart, lungs, and bones healthy and strong.

One of the easiest ways to know if what you are eating is clean is to turn it over and look at the label, if there is one.  If there are more than 1 to 2 ingredients, it's not clean.  You will want to stay away from high processed foods that contain filters, preservatives, colors and flavors.  

This is by no means an all encompassing definition of clean eating but it is a great place to start.

If you want to learn more about Clean Eating and join one of my FREE 5 day Clean Eating groups follow my like page on facebook at: Healthy Life with 3 OR fill out the form below: