5 TIPS for the pickiest eaters!!

1. Involve them in the process:

take them grocery shopping. Let them pick out a fruit or veggie in every color of the rainbow! Let them choose the weirdest looking vegetable and research it at home. My son picked an artichoke! How does it grow? what do the seeds or pit look like? How do you prepare it? Do it TOGETHER!! when kids are part of the shopping, prepping and cooking process, they take ownership and are more open to trying it!

2. Give them CHOICES:
steam 3 types of veggies together and tell them they only have to try 1 of each. I did carrots, zucchini and yellow squash together. THEN they are allowed to have more of their favorites. YES, this is totally a trick, lol! Reverse psychology for the win. My middle guy- the pickiest one, begged for more carrots. He hated the other two, which I honestly knew would happen... but it got him to eat the carrots because it was HIS choice!
Ask your kids what their 2 favorite meals are and incorporate those into your weekly schedule. IF they are unhealthy like mac & Cheese or chicken nuggets, those can be weekend meals. IF they eat well Monday through Friday, they can earn their choice on the weekend. Kinda fun!

3. DON't do the power struggle:
Control is a big issue with children who have anxiety because a lot of times their fear and discomfort is in lack of control. Kids with ADD/ADHD are so strong willed, that frankly, you just won't win. And that means that no one wins!
Another reason why I don't recommend the "you can't leave the table until you've finished your food" battle is because this instills in our kids the belief that they must eat all the food in front of them. My husband grew up with this mentality, but mostly because they had a lot of kids and not a lot of money, and he and all of his siblings have struggled with weight issues.
We want to teach our children that healthy eating is important to build strong bodies and strong minds. This works well for kids 7 and older. For younger kids, we can make it fun. Break it up into smaller tasks. Hold up 2 fingers and say let's eat 2 more bites of meat. Then as they eat one bit they get to push your finger down and make a fun noise! (This was way better in the video, lol!) But seriously, make it fun!! Then 2 veggies... and so on.
IF they just refuse to eat, they can choose to be hungry but do not get a treat or dessert. Our pediatrician said, don't force them to eat, just make sure when they are hungry, you have healthy options. If they are hungry before bed, they can have a banana or pb toast. That's it!

4. Make eating healthy FUN!!! We have this fun portion control plate that helps the kids get a variety of food on their plates. This is especially helpful on leftovers night or when momma is extra tired or disorganized (please tell me I'm not the only one!!) It helps kids to learn the food groups and they can choose what fruit they want, what veggie they want, and so on just give them the choices or let them play search for a protein in the fridge :)
Cookie cutter shapes make sandwiches extra fun.
Making fruit or veggie kabobs is an awesome hands on experience.

5. When all else fails, make a SMOOTHIE!! 
My favorite smoothie has protein, fruit and veggies in it and it's dairy free, soy free, gluten free and is made with all organic food. It's so easy I add water or milk and ice and my kids gobble it up without knowing how healthy it is! IT also has probiotics which is so important for picky kids because they tend to get constipated and have stomach issues, so I can rest easy that they are getting what they need, without a lot of effort from me. Sometimes I'll even double batch it and make popsicles out of it. Now I have a healthy dessert too... cue evil momma laugh here! {bwahahah} check out my fave here: clarkstrong.com/sunshine

MOST OF ALL, Do your best & forget the rest! cut yourself some slack. No comparing kids or even to other families! See the big picture, our efforts make a big difference. Be open to try new methods.
Celebrate the little victories! We got this!! 🎉🎉

Enjoy your FEAST!

It's THANKSGIVING this week!! Believe me, I know the panic you're feeling!! There's baking to do, gifts to think about, family to prepare for, and in the back of your mind... the dreaded fear of gaining weight over the holidays!
I'm here to help with that! How about a TON of healthier recipes so you can enjoy those sweet potatoes without all the extra sugar, and some gravy without all the fat, and the rolls without too much guilt!

Let's avoid that gross bloated, turkey baby belly, "I can't move off the coach for hours" feeling. Here's an entire blog FULL of healthy recipes for your Thanksgiving Dinner! You're welcome!! :)

Also, here are 5 tips to enjoy your FEAST- before, during and after, without the guilt!
Don't sabotage all the work you've been putting into your health!

1. Get a good head start. Start your day with a healthy breakfast, such as two eggs and whole-grain toast and a side of mixed greens, or any combination that’s high in protein and fiber. Or, for me, it will be my favorite nutrition shake that has 9 servings of fruits and vegetables and tons of superfoods..and it tastes like dessert! This will help your body to feel satisfied with plenty of nutrients without a lot of calories and make you less likely to inhale the appetizers. Since you won’t be starving, you’ll be able to more likely to enjoy the main meal in moderation!

2. Get your sweat on. Before the day gets crazy, crank out 20 to 30 minutes of exercise. When I start my day with a good workout, It's easier for me to remember why I need to eat within reason. It's almost impossible to out exercise a bad diet. 

 3. Don’t go overboard on appetizers. It’s easy to consume 1,500 calories before the turkey even hits the table. Instead of skipping the baked brie altogether, fill most of your plate with vegetables and healthier choices, then leave just a little room for a taste of the indulgent snack. Remember portion control: An average serving of dip or cheese is one ounce, roughly the size of your two thumbs.

 4. Start with the greens! One easy way to totally redo your Thanksgiving plate (and still have all your favorites) is to start with the green veggies. Put the green beans and the salad on your plate first. Then, add the turkey (aim for the the skinless pieces if you can find them), and then add on your other favorites.The calories aren’t low, but they’re much more reasonable than the typical plate.

 5. Remember why you’re there. Between the football game and your aunt’s amazing pumpkin pie, take a moment to pause and reflect on what you’re thankful for this year. As tasty as the dishes are, nothing compares to the people we share it with. Thanksgiving is a time to be grateful for the great people in our lives. Make them your feast and you will find yourself more fulfilled and less over weight!

HAPPY THANKSGIVING!!

How to Create Consistent Habits with Exercise!

Creating Consistency is one of the most important qualities in life. We can't clean our house once and expect it to stay clean. You can't go to church once and feel uplifted for the whole year. Likewise, you can't eat one salad or do one workout and think that's enough to keep your body healthy. Here are some tips to help you create that habitual lifestyle where your workouts are naturally part of your day....

First of all, I totally have to admit, I have a love/hate relationship with working out, but I have figured out a few things along the way that help me to enjoy exercising more and create a more consistent habit of working out:

1. Do it for the instant endorphins. Sometimes if our motivation is only weight loss or to look different, working out can be discouraging if you don't see results right away. Having the mindset of working out to get stronger, have more energy and feel happier helps because that will always happen when you workout!

2. Do what you enjoy!! I don't know about you but I LOVE being able to workout from home. I'm not a gym rat, and I don't like running. I LOVE the variety of the programs that Beachbody has to offer, there's truly something for everyone, or in my case- something for every mood!

3. Celebrate small victories: This is so important!! Recognize the small milestones along the way, like that you have more energy, are feeling more productive, your clothes are fitting better, you are able to go one size heavier on your weights, you can go longer into your workout before feeling fatigue, you aren't craving as much sugar, you are sleeping better, and the scale victories along the way. Don't forget to take measurements, as a lot of times as you lose fat and build muscle, the scale may not change but you will be losing inches.

4. Find your "sweet spot" I know for some people they love to get up early and do it before the kids get up so they can shower and be ready for the day early. Others like to do it at night after everything is done and as a way to unwind. My husband uses his lunch break during the day. I personally love to do late mornings after my big kids are off to school and I have already had breakfast so my body likes this time best. Figure out what works best for you and stick to that schedule. which brings me to #4.

5. Put it in your calendar like it is an important meeting you can't miss! You wouldn't cancel or a friend or your boss would you? Don't cancel on yourself!!

I've realized that exercise has been one of the biggest factors in pulling me out of a depressed state and helping me to fight off anxiety on a daily basis. If you need ideas on what workouts to do, you should try the On Demand Library. There's so many awesome workouts and even a Challenge du Jour each day which is fun too for variety!

HERE's a link for FREE 30 Day Unlimited On Demand access to stream your workouts from the computer or smart device!!

Shakeology- more than just a superfood shake!

Shakeology is by far my favorite meal of the day! (Request your FREE sample packet HERE!)

Here's my favorite recipe for a delicious chocolate milkshake that includes 9 servings of veggies, and over 70 different superfoods to help your body function at it's best. I LOVE that it's easy and fast to whip up and that I'm filling my body with nutrients that I need and has helped me to lose fat, improve digestion, curb cravings, increase my energy and feel amazing!!

Superfood Shake

 BLEND in Blender:

1 cup almond milk (I love unsweetened vanilla flavor)

1 scoop Shakeology

1/2 banana

1 cup ice

optional mix in:

1 Tbsp peanut butter or almond butter

--enjoy! :)

Peanut Butter Protein Balls

MIX UP:

1 cup chocolate Shakeology (Vegan or Regular)

1 cup almond or peanut butter

1 cup quick oats

1/3 cup honey

Form into balls and roll over coconut flakes- SO YUMMY!

I take these to any party where I know they'll have tempting treats. Everyone always asks for the recipe and we're all glad there's a healthy but delicious option!

Energy Bars

Ingredients

• 1 cup whole pitted dates (or prunes)
• 1 cup dried fruit (like apricots, prunes, figs, raisins, cranberries, blueberries, or cherries)
• 1 cup chopped nuts (or seeds) (like almonds, walnuts, cashews, sesame seeds, flax seeds, chia seeds, or sunflower seeds)
• 2 scoops Shakeology, any flavor

Instructions

1. Place dates, fruit, and nuts in a food processor. Pulse for 1 to 2 minutes; scrape sides of bowl.
2. Add Shakeology; process for 2 to 3 minutes, or until mixture becomes tiny crumbs that can come together to form a loose ball.
3. Line an 8 x 8-inch pan with cellophane. Press mixture into pan until flat. Cover tightly and refrigerate for 1 hour.
4. Cut into 12 bars. Store in refrigerator.
5. Tip: For additional flair add one or more of the following: ½ tsp. rum extract, ½ tsp. cinnamon, 1 Tbsp. raw honey, ½ tsp. vanilla extract, 1–2 oz dark chocolate chips, or 2 tsp. grated fresh ginger. Adding any of these items may change the nutritional information.

Natural PB Cups

Water
Chocolate Shakeology 
Peanut Butter (You can also use any nut butter you want to add variety in your treats)
A bowl
A 1/2 tablespoon
A spoon
Cupcake pan and paper cups

1. Place 1 cupcake cups in the pan. makes 4 so you only need 4 for the amount of ingredients here.
2. Place Chocolate Shakeology in the bowl. One full pack or 1 full scoop.
3. Add water until you have a wet pudding mixture. I started with 1/2 cup water, and added a little more. You want it a little runny, not as thick as pudding. You want to be able to pour it into the cupcake cups. You really can’t add too much water.
4. Mix the 2 ingredients well.
5. Take 1 spoonful of the chocolate Shakeology mixture you just made and scoop into each of the 4 cupcake holders. Use the spoon to spread out the mixture to cover the bottom of the cup. Put the remaining Shakeology mixture aside for later.
6. Mix your natural peanut butter well, and take 1/2 tbsp of peanut butter and scoop into each cup on top of the chocolate. Push it around to cover the chocolate as best as possible. This is your inner filling. Don’t use more then a 1/2 tbsp. because, all 4 Peanut Butter Cups will then equal 1 serving. (1 pack of Shakeology = 1 serving and 2 tbsp. of peanut butter = 1 serving size, so perfect combo.)
7. Take the remaining Shakeology mixture and add one spoonful to each cupcake cup. Spread out over the peanut butter.
8. Place tray in freezer for about an hour and a half to be nice and frozen.
9. Remove and enjoy! Remember, all 4 peanut butter cups can be eaten at one time to equal one healthy serving of Shakeology and peanut butter. I personally like to spread them out over the day and enjoy! I also found they are best after they have sat out of the freezer for 5-10 minutes!

Superfood Smoothie

BLEND in Blender:
1 packet tropical strawberry Shakeology
1 cup water
1/2 cup frozen strawberries
1/2 cup frozen black cherries
1/2 frozen (or fresh) banana

--enjoy!! I always double the recipe and save the leftovers to pour in popsicle molds!! My kids love the shake AND the popsicles!!

Healthy Popsicles

Perfect for hot summer days, the kids will love these natural and healthy popsicles!!! Use recipe from Superfood Smoothie above!! Request your free packet of Shakeology HERE!

Tips on Staying Hydrated!!

It's HOT out there!! With this summer heat, it's extra important to make sure you're staying hydrated all day. If you're already in my challenge group, you hear me say it all the time. That's because I can't say it enough... if you want to lose weight, you need to drink water. If you exercise, you need to drink more water. If you want healthy skin, you need to drink water! If you want to be alert, have organs that function properly, and allow your body to function at its best, you need to drink enough water. In the spirit of this post, how about pouring yourself a glass of water right now as to sip as you read? Go ahead, I'll wait ;)

Here are some tips to make sure you are staying hydrated and keeping your body healthy:

1. Drink a full glass of water RIGHT when you wake up. You haven’t had any fluids for 8 hours, so this could be the most dehydrated you will be all day. Plus, it’s a great way to jump-start your metabolism. Try leaving a tall glass of water on your nightstand and drink it before you get out of bed.

2. Calculate & Keep Track: Knowing how much water your body needs is key! The easiest way to calculate this is to take your body weight and divide it by 2. This is how much you should be drinking in ounces each day. So if you weigh 160, you would drink 80 oz of water each day. You can then divide that by 16 or whatever size your water bottle is and know that you need to fill it up 5 times each day. Not so bad, right? Keep track with tally marks, or grab a large gallon container and draw lines to calculate how much you should be drinking throughout the day.

3. Bring your water bottle with you wherever you go! Think of it as your "necessary accessory". I love carrying around a cute water bottle; there are colors and styles for everyone. Splurge on one you really like, the bigger the better. Glass and stainless steel are the best choices, as they won’t leach chemicals into the liquid contents. Avoid plastic bottles whenever possible.

4. EAT your water- Most types of fruit are at least 80% water. Fruits like melons, cucumbers, berries, and celery. Avoid fruit juices though, as they usually have extra sugar. Drink veggie juice instead!

5. Set a reminder- I have a hydration app on my phone that makes a little water gushing sound every hour so I remember to drink another glass of water. Sometimes I get distracted, so it's always a nice reminder. It also helps me remember to take my toddler to go potty! :) And if YOU're drinking enough, you'll probably be ready for a potty break too!

6. Give yourself a little variety: Sometimes I get sick of the taste of water (or lack of taste) so I like to add a little zing with a wedge of lemon, some crushed mint leaves, sliced cucumbers, melon or berries. My kids go crazy for fruity water too! If you love the bubbles of soda, get some sparkling mineral water and add your fruit for an extra yummy glass of H20.

7. Drink before you eat. I used to love a juice or soda each time I sat down for a meal, but now I drink water instead. Drinking BEFORE you eat will help you feel more satisfied and you will eat less to help you lose weight and keep it off. When you feel a snack-attack coming on, drink a glass of water, then wait 15 minutes. Dehydration pangs are often misread by your body as hunger. A glass of water will replenish your body and help you feel satisfied. If you are still hungry 15 minutes later, reach for a piece of fruit or a handful of raw nuts. If they are lightly salted, they'll help you want to reach for more water too!

8. Drink a glass before bed: Remember that glass of water on your nightstand? Fill it up again before you catch some Z's to stay hydrated until morning. Or, try a soothing mug of hot water with lemon and a small drizzle of honey.

Hope that helps!!

Overnight Yogurt Parfaits

One of my VERY favorite breakfasts is overnight yogurt parfaits!! Usually I use vanilla greek yogurt, with raspberries, strawberries, and/or blueberries and an organic granola on top!! These are so easy and fun to make ahead of time and stick in the fridge for the following day. My kids love them and I'm always glad when I have them in the fridge ready to go on busy mornings!

Clean Blender Blueberry Banana Muffins!!

I made these with my little girl one Sunday morning and they were so easy to make!!

Nonstick cooking spray (optional)
1 cup reduced fat (2%) plain Greek yogurt
3 Tbsp. raw honey
2 large very ripe bananas, cut into chunks
2 large eggs
½ tsp. pure vanilla extract
2 cups old-fashioned rolled oats
1½ tsp. baking powder
½ tsp. baking soda
½ tsp. sea salt (or Himalayan salt)
2 cups fresh or frozen blueberries
⅔ cup chopped raw walnuts

***I added 1/2 C more oats
I also used vanilla chobani Greek yogurt instead of the plain

Preparation:
1. Preheat oven to 350° F.
2. Prepare 12 muffin cups by lining with muffin papers or lightly coating with spray.
3. Place yogurt, honey, bananas, eggs, extract, oats, baking powder, baking soda, and salt in blender (or food processor); cover. Blend until smooth, scraping once or twice, as needed.
4. Gently fold in blueberries and walnuts.
5. Evenly divide batter among prepared muffin cups.
6. Bake 20 to 25 minutes, or until tester inserted into the center comes out clean.
7. Transfer muffins to rack; cool.

Enjoy!!! :)

The trial that changed my life

On Tuesdays I usually share stories of my coaches, challengers and friends. I love celebrating their victories, because when they are successful in reaching their goals, I am successful in my mission of helping women feel confident, happy, and strong.

Today I dig deep to tell my own story. Not many of you know this but when my second child, Jackson was born, he and I both almost died. Thankfully, he was born just fine, but I was left broken and had to pull myself out of a deep depression. I had to have an emergency c-section and for some horrible reason, they cut me up and down (to get him out quicker). The damage to my stomach muscles and the pain I endured was excruciating. As I recovered for months from this traumatic birth physically, I realized I was not ok mentally or emotionally. I would have flashbacks of the moments before they rushed me back, put me under, and the realization that I failed set in. I wasn’t even able to be awake when he was born, and Jeff and I both missed out on his birth and the first, very special moments of his life.

For months, I woke up sad, confused, exhausted, alone. I had a handful of wonderful friends that came to my aid to rescue me and to borrow Tyler so I could sleep with my baby. It’s so weird to say but at the exact same time that I felt alone and sad, I felt surrounded by angels. I started to learn about service and kindness. I LOVE helping others but at that time, I had to learn that it was my turn to be helped. I had to allow others to help clean my kitchen, hold my baby, play with my toddler, do my laundry, bring me dinner. WHAT a humbling experience.
Then one day I felt strong enough to serve someone else. After a series of random events, I ended up at the grocery store without my kids (that never happens!) and I saw a dear friend who had just gone through the exact same thing I went through a year before. I KNEW that she was in pain. I KNEW that it would be hard for her to get her groceries to the car. I KNEW in that moment why I was there, and WHY I had gone through this experience. It’s so that I can help others who have been through the same things I have.

We have trials so that we can help others through theirs. Almost every day I have a mom message me, asking for help. She explains to me about how she recently had a baby and wants to get her body back, or she had a c-section, her muscles are damaged, her energy is gone. And I thank the Lord that I’ve been through what we went through so that I can be here to help them because I KNOW what it feels like to be in that place.

The person on the left was me after having our third baby, Lulu. Another c-section (luckily a low, transverse) but I wasn’t where I wanted to be. My body hurt, I had no energy, I felt like the depression I experienced with Jackson’s birth would return at any moment. I knew I needed to be proactive and fight that off. I couldn’t let myself get to the point where I was at after Jackson was born. I had 3 little people who needed me to be strong. I told myself I deserve this. That’s when I started working out and eating healthy. I had to be intentional about my habits and my routine.
After about a week of doing my workouts every day and drinking my superfood shake, I felt like a totally new person. I had more energy to get my household tasks done, more enthusiasm for my kids. I wasn’t faking it when I played with them. I was truly enjoying life for the first time in years! And all it took was making the decision to get healthy and a strong desire to feel better.

If you are looking for help with your health and fitness, I would LOVE to be a part of your journey. I have helped hundreds of women reach their goals and in turn be a happier wife, a more productive mom, and stronger woman. Comment below and I will reach out to you. I am here to help you!
Go here for more information!!

Diastasis Recti- My Story

My body has been through a LOT... 3 pregnancies, 2 different types of c-sections, and an umbilical hernia. If you look closely you can see that there's a LOT of craziness going on around my belly button. I am ok with that because "perfect" is just plain and boring! I wear these baby scars proudly and with gratitude that my children are healthy and happy. My scars remind me of some of the most trying experiences and the things I learned along the way. View my story HERE. That being said, I realized this was not normal after having our 2nd baby, but I never knew why, nor did I take the time to research it. After our 3rd baby, I did a little research and realized that I have what's called Diastasis Recti. All the information at the time told me that it was irreparable, except through surgery and since I've done that 3 times, I said no thanks!Now I'm realizing that there are certain workouts to avoid- that make the separation worse, and certain workouts that help to close the gap. 

If you still have no idea what I'm taking about, do a google search and find a video about how to check yourself. I try to avoid sit ups/crunches and do bicycles instead.  That works my obliques instead of my lower abs, so I'm good with that. Although frontal planks is on the above diagram, I am ok with plank holds, because I feel the distribution throughout my whole core, back and arms. Anything standing over a workout laying down is always better. Doing bridge holds, legs slides or other core strengthening workouts are great to help build those other muscles up and take the strain off your lower abdominal muscles. Most importantly, do what feels right for YOUR body. Everyone is different, so listen to your body. If you're trying a workout that just doesn't feel right, make sure your posture is correct. If it still isn't working for you, modify as you need to. Here's a video about my story!

Here's a set of 5 great ab workouts that will not aggravate your muscle separation! 

NEW YEAR, NEW YOU Challenge!

Wow, can you believe it- 2016 is quickly approaching on us?! New year's is definitely my favorite time of the year because I love to reflect on the events of the past and set new goals for the future. There are always some regrets, some disappointments, but more than anything; anticipation for the future and a new desired commitment to do better.

Imagine 30 days from now, just a month into the new year. You're more energized than ever before as you've developed healthy habits of working out 30 minutes a day. You're feeling stronger and more toned than you have been in awhile. You're eating healthy, clean, balanced meals that make you feel great.
This is totally possible, and I want to help.

Starting January 11, my team and I are kicking off the NEW YEAR, NEW YOU program- a 30 day health and fitness challenge, led by not one, but SEVEN experienced fitness coaches, all dedicated to making sure that you reach your goals, create new healthy habits, and finally start living a lifestyle that makes you happy and healthy. I'd love for you to join us!

I can't help but think back to the first year I started my fitness journey. I was a very busy mom, with a 6 year old, 4 year old and a small baby. I was struggling with post- partum depression that would always creep in after the first few weeks of newborn adrenaline wore off and I had many sleepless nights, and overwhelming days. I started out with a 6 week commitment, and a strong desire to get a hold on my life and feel happier. I knew that it was through the habits I could create, and how I spent my time that would determine if I was successful or not. I worked out Monday- Friday and sometimes Saturday, rain or shine. I followed the meal plan (not perfectly, but I did my best) and noticed that I had more energy, especially immediately after my workouts, so much so that I would enjoy doing loads of laundry and cleaning my kitchen right after my workout! I noticed this energy would literally get me through my day and help me to overcome the gloom that I could feel was ready to swoop in if I slacked off or delayed my workout to later in the day. As you can see, I had great physical results. I lost my baby weight 3 times faster than with my first 2 kids and fit back into my jeans quickly. BUT the biggest transformation for me, was what I noticed on the inside. My happiness level, the clarity of my thoughts and the handle I had on my emotions. So different than I had experienced in the past.

Since then, I have had many ups and downs with my commitment level, mostly my workout habits. I don't always enjoy the act of working out, but I ALWAYS enjoy how I feel when I have completed a workout. I'm excited to recommit to my goals and create a consistent habit of working out each morning with my husband. I know how hard it is to do this alone, which is why I'm so excited to have this challenge group where we will all be here to uplift and motivate each other to reach our goals. Our private support group will have men and women who are all working on creating healthy habits of working out 30 minutes a day, and following a healthy meal plan so that you will have all the tools you need to be successful.

Ready to get started? Simply click HERE to learn more and sign up for our NEW YEAR, NEW YOU group! If you have any questions at all as to whether or not this is for you, or what program is best suited for your needs, just get in touch. I'm happy to help!

How to Channel your Inner Awesome

I've been spending the week at Yosemite National Park and it is absolutely gorgeous here! I have been in awe at the Lord's beautiful creations.

When I was young and I couldn't fall to sleep, my dad taught me to close my eyes, smile, picture myself at Lake Powell, breathe deep and count to 100. It worked like a charm, and over the years I have collected a variety of "happy places" to think about when I needed to relax or fall asleep.

Today I want to share with you 5 ways to find your inner awesome; feel peace, lower your stress, start your day off strong, have more confidence and be ready to conquer any challenge!



1. Create a great morning routine:
When I wake up and get moving before my kids wake up, and accomplish a few things before the day officially starts, I have a much better day! A few of my morning tasks are to say a prayer, read something uplifting, and be aware of my focus for the day.

Healthy living doesn't just affect our physical bodies, but our spirits, our emotions, our mind and our whole being. As a Beachbody team, we know that working on our inside is just as important as working our our outside. Reading something uplifting will help us be more confident, have positive thoughts, and have more desire to help others.  I love reading something uplifting in the morning. It helps me to kick off my day in a positive way and keep my mind clear. I'm prone to having anxiety when I can't put things into action so reading something that will help me improve my life always helps me feel more peace.

2. Visualize your Goals:
Another thing that is helpful is to write down positive affirmations and daily intentions. Positive affirmations are "I am" comments that help you recognize your worth and who you are or want to be. Daily Intentions are "I will" or "I can" statements that help you set the tone for the day so you can live the life you want to live. Here are some examples:

Positive Affirmations:
I am a good mom.
I am a strong leader.
I am a happy person.
I am a kind friend.

Daily Intentions:
I will help others without expecting anything in return
I will be productive and create a peaceful environment at home
I will be present in every moment- for my friends, for my children, for my spouse
I will treat my body with love and respect by eating healthy and staying active

...you get the point. 
When you think it, you will believe it and you can achieve it! Sometimes putting your goals in writing is the push you need to work towards those accomplishments!

3. Recognize your Progress:
In our support group, I recommend taking measurements weekly and not stepping on the scale in between. This is because our weight can fluctuate so much day-to-day from water weight, bloating, sodium levels, and even if you need to go to the bathroom!  It's very important to remember, the scale only shares a portion of the progress you've made. Don't get discouraged by the scale! ! It's just a number and doesn't tell you how much fat you've lost, or how much muscle you've gained. The scale also doesn't tell you how hard you've worked or the positive lifestyle changes you've made!!
Instead, focus on the small victories that you can feel.

Non-scale victories:
Clothes fit better
Have more energy
Workouts and activity become easier
You feel more positive about yourself
Other people are noticing a difference
Rings fit better
You have less sugar cravings
You have lost inches
You feel happier!

These non-scale victories are so important to help you stay motivated and remember that what you are doing is making a difference. Pay attention to these victories and write them down so that you continue to remember your efforts are making a difference!

4. Stretch often:
In even short amount of time (10-15 minutes) stretching can calm the mind, give your body a break, and provide your muscles a chance to recharge. Stretching helps improve flexibility and can decrease your chance of injury if done before working out. Exercises like yoga & pilates help to strengthen and lengthen your muscles, improve posture and decrease soreness! This month's fitness program special is PiYO, a combination of Pilates & Yoga that will help you burn calories while you strentch & elongate your muscles as well as burn fat! HERE's a little more info about PiYO!


5. Find your Support!! 



Having a group of like-minded women for me to check in with each day makes all the difference for me! I'm more accountable to my goals, and I'm able to help other people in the process which is important to me too! If you don't have a support system or if you feel like you need something more to help you step up your game, join our support group! I will help you get started with a customized meal plan, help you track your progress, and help you get the support you need to  reach your goals. I LOVE my challenge group and the girls in our private group are so uplifting, motivational and supportive! IF you enjoy these newsletters, you will love our group! We have little mini challenges, like celebrating Flex Friday, we rejoice together in our victories and uplift each other through our struggles.

I hope you have found these 5 tips to be helpful! If you find yourself constantly quitting, this just might be what you're missing! I can help you get partnered up with someone who will help you push yourself harder, commit to your workouts, eat cleaner, and provide the accountability we all need to stay focused and reach your goals! You can request to join our FREE support group HERE!

Recipe for Healthy BBQ Substitutions

It's a holiday weekend which means party time!! You can still have fun at your BBQ while giving your body the good food it deserves. It's all about simple substitutions and easy modifications. It's important to give your body rest days from working out, just don't forget to stay active! Set a great example for your friends by taking your favorite healthier snack to your parties!

Here are 3 tips to make your holiday a healthier one: 1. Make simple food substitutions. It's super simple to make your BBQ healthier. Simple changes like making a turkey burger instead of an all beef patty, use whole wheat sandwich thins instead of a thick white bun, make sweet potato fries instead of eating greasy french fries, and drink flavored water instead of soda. These small substitutions will leave you with more energy and feeling great! {Below I've included the recipe for my very favorite Southwest Turkey Burgers & Sweet Potato Fries. Enjoy!!} 2. Stay active: With 3 kids home today I probably wont get a chance to get a full workout in but that doesn't mean I'll be laying on the couch or cooped up all day. We've already had a walk to the park and will be swimming later. Walk your dog, take a run with some friends, go on a bike ride... do something outside and stay active! 3. Bring your own "treats" to the party! This just might be the secret solution if you are prone to eating lots of sweets at parties. Take your own favorite healthy snack. My favorites are peanut butter protein bars, fruit skewers, loaded rice krispie treats (with life cereal and pretzels!) or a veggie tray with your favorite dip. By bringing something you love that isn't going to break your healthy lifestyle, you're allowing yourself to enjoy a treat that you can guarantee to keep you feeling on top of your game. Southwest Turkey Burger (Serves 4) Ingredients: 10 oz lean ground turkey 1/2 cup salsa 1/3 cup canned corn 1/3  cup black beans 1/2 tsp garlic powder 1/4 cup seasoned breadcrumbs Directions: Combine ingredients and form into a patty. Grill or broil until cooked through. Serve on whole wheat sandwich thins with lettuce, onion, tomato & avocado. Sweet Potato Fries: Preheat oven to 350 degrees. Slice medium sweet potato and spray with olive oil cooking spray until coated. Sprinkle with salt. Bake for 15 minutes. t/urn slices to allow for even crisping. Bake for an additional 15 minutes. Optional: add garlic seasoning & sea salt. Enjoy!! Hope these tips help you have an amazing & healthy Labor Day!! Want more healthy advice, recipes & support? Join our online Super Fit Community HERE for daily motivation & health tips!

Super Life Challenge: Goal Setting Worksheet

Took some time to write out my goals this morning. Last time I did that it was New Year's and I've been able to cross off a few things since then!! It feels great to refocus and have something in writing I can look at everyday and remember the things we are striving for. 

I'm excited to be creating a 7 days to a Super Life Series, where I will share all my best tips, printables, strategies & support to help you create healthy habits! We will have a daily workout, meal prep with some yummy new recipes, set goals with my awesome goal setting printable, share some tips on time management and help you find joy in everyday so you can stay motivated for long term success! I'll be sharing my favorite printables and posts as well!

Sound awesome? You can sign up HERE. This group is totally FREE and you will love all the tips & support!