A Rollercoaster of Success and Failure

Ever feel like your weight loss is a Yo-Yo, you lose the weight and then gain it right back? How about your savings account, you same a lot of money and then all of a sudden it is empty. How about any time you start something, you end up back where you started??

I am reading The Slight Edge (again because its that good). In this book, Jeff Olson mentions that the reason this happens is because once you reach your goal, or start seeing results, YOU STOP DOING THE THINGS THAT GOT YOU THERE. Which is so true, you reach your goal weight so you allow yourself the dessert afterall you deserve it. After you saved you money, you have enough for that big item and splurge, and then your savings is back to zilch. The premise of the book is that its the samll daily things that you consitently do, no matter what is what allows you to reach your goals and STAY there!! Its so true, if you just daily continued to monitor you calorie intake, the weight would not come back, or if you continued to daily save a small amount of money, your savings account would still be growing. These small things are easy to do, but they are just as easy NOT to do. Doing them daily NO MATTER WHAT is what sets you apart from everyone else.

Its such a simple idea. Just pick one goal, make a small easy to do task, and do it daily NO MATTER WHAT and success will come.

Some things i am conidering: 
1. 0530 workout NO MATTER WHAT EVEN ON WEEKENDS
2. Read self development book 30 min a day NO MATTER WHAT EVEN ON WEEKENDS
3. Plan and Prep on sunday for my week ahead NO MATTER WHAT EVEN WHEN THINGS GET CRAZY!!

What are some things you can do daily that may overtime create success??

Recipe Time: Chicken Tacos

These yummy tacos are not only healthy, but they ARE YUMMY!! Tried these out tonight and the are husband and kid approved :-) Love eating on the 21 day fix meal plan!!! 1 yellow and 1 red

Total Time: 18 min.

Prep Time: 10 min.
Cooking Time: 8 min.
Yield: 4 servings, 2 tacos each

Ingredients:
1 tsp. olive oil
1 medium onion, chopped
1 lb. raw chicken breast, boneless, skinless, cut into 1-inch cubes
2 cloves garlic, finely chopped
½ tsp. ground cumin
Sea salt and ground black pepper (to taste; optional)
8 (6-inch) corn tortillas, warm
¼ cup coarsely chopped fresh cilantro

Preparation:
1. Heat oil in large skillet over medium-high heat.
2. Add onion and chicken; cook, stirring frequently, for 3 to 5 minutes, or until onion is translucent and chicken is no longer pink.
3. Add garlic and cumin; cook, stirring frequently, for 1 to 2 minutes, or until well blended.
4. Season with salt and pepper if desired.
5. Top tortillas evenly with chicken mixture; garnish with cilantro.
6. Serve immediately.

SOURCE

Walk your way to 30 pound weight loss in 1 year

Walking is just as effective as running, which is helpful knowledge for people who hate the jarring that comes with running or jogging for long distances. Walking is a weight-bearing activity, so individuals with more weight will burn more calories than those who have less. A study showed that an individual weighing 110 pounds will burn only half of what a 200 pound person would if they both walked with similar paces and distances.

How does walking work as a calorie burner? Vigorous walking at a steady pace and with consideration for the individual’s endurance causes an increase in metabolism. When a person exerts energy, caloric stores are used up by the body, so one ends up losing excess fats where they stubbornly deposit themselves – thighs, hips, waists, and even arms. Also, the effects of walking remain even after one has stopped the activity. Walking keeps the individual’s metabolism elevated for longer so more calories are burned.

Several studies on weight management have proven that walking is far more effective than running, jogging and other exercises. No one has ever said no to walking, as it is a daily activity that’s almost an instinct, and it is almost always injury-free.

According to experts, a good daily 30 minutes of brisk walking, which is considered a moderate physical activity, is sufficient enough to reap health benefits. Unlike gym memberships, walking does not even have to take up any more time from your demanding lifestyle. You can conveniently incorporate your walking workout into your daily schedule without feeling that it is a burdensome weight-loss program. Park your car at the farthest end of the lot and walk to work. If you are taking the bus or the subway, get off a stop or two away from your usual, and walk to your destination. Choose stairs instead of elevators. 

Fitness gurus, however, recommend about 10,000 steps daily in order to gain specific health perks – namely lowered blood pressure and health disease risk, breast cancer prevention and weight loss. While 10,000 steps can be overwhelming at first, look at it this way: it is about an hour of brisk walking, or roughly 5 miles distance. Here’s the best part: You don’t have to kill yourself with an hour of rapid steps, you can customize your walking workout and break down your steps any way you prefer. Go for an early morning walk before breakfast, walk off your dinner pounds, or run a couple of errands during the day on foot. Whatever you do, you will be able to achieve leaner and firmer muscles and a renewed energy that is a sign of optimum health. Just ten days of walking this way will grab a pound off your scale. Do the math: in a year, you will have joyously said good-bye to more than 30 pounds.

Quick Clean Eating Breakfast: Egg and Avocado Toast

Breakfast is my FAVORITE meal!!! I tried this recipe this morning and YUMMY!!! :-) 

EGG AND AVOCADO TOAST- CLEAN EATING

Adapted from Rachael Ray

Serves 1



1 egg, beaten with a splash of water

1/4 avocado


1 slice whole wheat bread




Heat a small nonstick skillet over medium heat. Add a little oil to pan. Add  the beaten egg; season with salt and pepper and scramble. I like to scramble my eggs with a rubber spatula. I pull the edge of the egg towards the middle of the pan 
(from all sides of the pan) and let the runny uncooked egg roll into the area you 
just pulled egg away from. Continue to cook the egg by repeating the process of 
pulling the egg to the center of pan until done.



In a small bowl, mash the avocado with a fork and season with salt and pepper (add a little Tabasco if you like heat) and spread on toast. Top with the scrambled egg. 

Recipe and picture from here. 

The power of positivity

Have you ever been around that "Negative Nancy". Her negativity is almost contagious. You end up in a bad mood just by the energy in the room. Good things never seem to happen to Negative Nancy. She is always finding things to whine or complain about. Sometime it is even our negative inner SELF talk. Like, I am so fat in ALL my pants, i wish my makeup was as flawless a hers.

Then on the other hand have you ever met those positive people, no matter what they see the GOOD in things, the glass is always half full? Good things tend to come their way. They don't tend to compare their selves to others and they walk around with confidence.

A lot of your attitude is your FRAME OF MIND. Sure, bad things do happen but what matters is what you DO WITH IT, how you HANDLE it. DO you let it consume you? Do you let it ruin your day, week or year??

I am going to encourage you to write down a POSITIVE AFFIRMATION. This is mine i keep on the lock screen of my phone.CREATED by ME. No one or NOTHING can take that from me!!
It is a frequent reminder to me that it is a CHOICE to be happy, successful and abundant. Luck is not a vital key to the equation of happiness. Happiness and success is

Just something to think about today. I challenge you to find a positive affirmation, write it down and keep it somewhere you can be frequently reminded by it!

 Have a GREAT day!!

What is a BeachBody Coach Anyway?

As a child, I had several team coaches growing up playing soccer and cheerleading. I remember EACH and EVERY one of them! Coach Levy was the best! I remember him yelling from the sidelines, which allowed me to push harder. He would take me aside and tell me he BELIEVED in me and that I was the BEST goalie he had. That encouragement made me a better player, because I could not let him down. Can you think of someone in your life like that? Even our parents are LIFE coaches!!

A good definition of a coach is as follows; “inspiring an individual or team to produce a desired result through personalized teaching, expanding awareness and designing environments for sustainable success”.  As a BeachBody coach, we inspire individuals to achieve their fitness and nutrition goals. We do this through CHALLENGE GROUPS. We get to know an individual and help them find a fitness program that best suits their goals, lifestyle and fitness capability. We also educate them on the importance of nutrition and how easy that is with Shakeology (a nutrient dense YUMMY meal in the form of a shake) and clean eating.

Once your new friend receives his/her fitness program and Shakeology, you host a Challenge group on Facebook. This is a private group of all your challengers who have similar goals, this is your TEAM. The challenge group can last anywhere between 21 days-90 days (your choice) and can be themed around a certain fitness program or season. You lead the TEAM by setting the example, working out and eating healthy daily and showing them how YOU achieve this in your busy lifestyle. Also you provide them daily tips and keep the group fun by asking questions, having people post pics to keep them interested and engaged!! What I love about this is that it keeps YOU growing and working towards your goals and gives you a sense of accountability!! In the process everyone connects and becomes lifelong friends, because they understand they all have similar goals! You get to meet and work along with other AWESOME people and build lifelong connections.

OK OK, so now you’re thinking WHATS THE CATCH? This sounds too good to be true, Rachael. Well I have news for you, there is no big catch. It doesn’t take much to get started. You choose a Challenge pack of your choice (you need a program ANYWAY to be going along with your challenge group) and the Coach fee of 39.99 to start is WAIVED. So you can start up for as little as $140.00. There is a 15.99 monthly fee to maintain your website you will be given. So BONUS you get 25% off all BeachBody products and when you sell any products you MAKE a 25% commission.  The best part is that there is FREE training along the way to help you get started. Not to mention being part of the BeachBody coaching community is awesome! Everyone is so positive and inspiring! The other great part is that you can work when you want to work, YOU are the CEO of the company. If you want to build a team of your own coaches and work towards a greater income - GREAT, there are lots of training opportunity for that. If you want to be a coach to get the discounts on the product, you can do that too!! If you determine it’s just not for you, just cancel and you have the fitness program to show for your investment in the business.  

I became a coach as part-time on the side. I am a full time Physician Assistant in Family Practice. I don’t need the extra money, as I have been blessed with an awesome career. However I have a passion for helping people and I love owning my own business. I even have begun to DREAM that I could potentially one day stay at home with my kids and work this FULL TIME if I CHOOSE!!  I have felt in the past I have not had the time to really EDUCATE people on fitness and nutrition. I mean I mention it almost every patient encounter, but time limits me and I do not feel I can adequately discuss all that they need to know. BeachBody gives me a way to help SHOW them the way to a healthy lifestyle. Nutrition and Fitness can eliminate or improve so many diseases processes. Whether it is high blood pressure, cholesterol, diabetes, even chronic pain conditions and depression/anxiety. Studies SHOW this!! Now I have the tools to help really TREAT people with diet and exercise if they choose J

Have you always wanted to start your own business? Do you have a passion to help people reach their fitness goals? Do you need some extra income?  Do you need something that will help keep YOU accountable while making a difference?? I would love to talk to you and answer ANY questions you may have about the business. You can apply here, this is simply giving me your information so i can get back with you and give you more information.