Planning is the KEY for success!

When you commit to eating clean, one thing you must tackle first.  It takes planning ahead of time to be successful!  I'm just being honest with you.  I am going to share with you some of my tricks for making the planning process a little easier, and it will be so worth it once you get the hang of it!

First, create a plan for your daily meals and write it out. If it involves recipes, pull them out for the week and have them handy.  Make a list of all of the ingredients you will need to make those meals happen, including your snacks.  Sidenote: You should be incorporating snacks into your day between your main meals so that you are not starving by the time lunch or dinner arrives and overeat as a result.  Plan for meals containing healthy proteins, fruits and vegetables as those are the foods that your body needs in order to function optimally.  Don't forget your healthy fats as well such as avocados, hummus, seeds and nuts.  These are snacks that will help to sustain your blood sugar all day long so you don't feel that crash later.

Next, go to the grocery store to get your needed supplies.  Make note of where you are spending most of your time.  If it is on the outer parts of the store, you are doing it right.  If you are spending most of your time in the isles, you may be a little off track if you are trying to eat clean. If you need some help with ideas, feel free to email me. I would love to help you find healthy alternatives that will both satisfy you and keep you on track.

Another thing some people recommend is to go through their pantry and refrigerator to throw out all of their unhealthy foods they have in the house.  For most people, this is difficult because not everybody in your family is on board with your quest to eat cleaner....YET.  I am convinced that they will once you show them the awesome recipes you are eating and share with them how much better you feel!  Instead, I would recommend throwing away your top three "sabotagers".  You can find other things to keep around the house for your family members that are not as appeasing to you.  For instance, one of my friends keeps tootsie rolls in the house for her daughters because she does not like them and they do!

The next part may seem like a lot of work, but if you commit to doing it all in one day on the weekend, your week will be a breeze!  For instance, make up some ground beef or turkey and refrigerate it for later use.  It can be used for taco salads, spaghetti, or a number of other things throughout the week.  Cook some chicken breasts either on the grill or in your crockpot to shred.  These can be used in salads, tacos, soups or enchiladas. Put your snacks into serving size containers or baggies for easy access throughout the week.  Cut up your veggies for any recipe that requires them for the week and store in fridge.  This limits your time in the kitchen during the week.  All of this may take you 1 1/2-2 hours on a Sunday, but then you are totally prepared for what the week is about to throw at you!

Here is my typical meal plan for a day:

Breakfast: Shakeology or a bowl of oatmeal with bananas in it

An hour later: Matcha green tea and/or Kombucha

Mid-morning: a serving of mixed berries, watermelon, or grapes with almonds

Lunch: A salad with grilled chicken and pre-cut veggies  (click here for some easy homemade dressing recipes)

Mid-afternoon: serving of carrots and a serving of hummus or a Lara Bar

*If I workout after work, I will drink a protein drink after the gym within 30 minutes of my workout.

Dinner: A protein (i.e. grilled pork chop), a carb (i.e. sweet potatoes) and a veggies (i.e. brussel sprouts)

I rarely have desserts, but when I do, I eat a serving of chocolate covered almonds

If you would like more informatin about how to make meal planning easier for you, feel free to contact me at fitnessbarrone@gmail.com

Transformation from the Inside Out

So over the past few blogs, you have seen my personal transformation  that I achieved this summer on the inside through working out, eating right and coaching others to do the same. What I haven't shared with you yet is the physical (outside) transformation that took place as well.   It all began with leading a small group of wonderful ladies in a five day clean eating group at the beginning of summer.  Those ladies worked hard and inspired me in more ways than I can count.  They shared their appreciation  and success of  having the support they needed to stay on track with good, healthy eating habits which encouraged me to help more people do the same.  I felt it was a calling that I had been ignoring, no longer a choice.

So another group I set out to lead.  In this one, we did the Beachbody 21 Day Fix program together.  You see, when you run a group, you are not only a leader, but a participant.  You are in the trenches with your troops.  I have always enjoyed having leaders in my life who were willing to do the things that they were asking their fellow colleagues to do.  It just seemed to bring an added element of support and mutual respect to the table, and I wanted that for my groups. I liked that it held me accountable to practicing what I preached.   In our 21 DF group, we drank our Shakeology daily and shared the different mixes of flavors we tried (honestly, my favorite part!), and we had portion sized colored containers to use as measuring cups when eating our meals.  I'm not going to lie to you.   I had to learn to love this plan!  I say "learned" because in the beginning, I was making it harder than what it was intended to be, and I struggled with figuring out how to get all of my containers in each day.  That's right!  I ate less than my allotted containers for the day and wasn't getting in all of the food groups I needed.  I was just so used to counting calories and only eating from certain food groups when I was on other plans that it was difficult for me to shift my thinking to something so simple. I had so many containers of all of the food groups that it forced me incorporate healthy snacks into my day in order to get them all in.  That, in turn,  kept me from being so ravenous at the next big meal making portion control much easier.  Some days, I even felt like I ate so much that surely I had gained a pound or two.  I would have to hop on the scale the next morning because I just knew that I could not eat that much food and not gain weight!  Morning after morning, the scale proved to me that I can! I really hate being hungry so this was a great revelation for me.

Many of us started trying new recipes that were 21 DF approved.  I discovered that my plate doesn't always have to be a meat, a veggie and a fruit.  It can be enchiladas or casseroles.  I just needed to make them with clean ingredients, and make sure the portions were on point with the plan.  I have shared some of these recipes in the clean eating recipe tab at the top of the page.  I will continue to share more for you as I try new ones!

Another part of doing the 21 DF is completing a 30 minute workout daily.  I know they say 80% of how you look is determined by what you do in the kitchen, but working out is what accelerates the process.  This program comes with a DVD of nine 30 minute workouts and a plan of what to do each day.   At first, I stuck with my body pump workouts at the gym instead of using the DVD because I can't go as often once school starts. Then when work began, I decided to give them a try since I could do them at home before getting ready for work.  To my surprise, this one was very doable, but still challenging.  Also, there is a modifier in the video for those moves I was not yet strong enough to do. I was feeling sore in places I had forgotten I had! I definitely felt the burn and liked it!


So why am I telling you all of this?  Because I want to share my long awaited results with you!  In just 21 days, I lost 6.5 lbs and 6.4 inches, 2.5 of that being in my waist!!!  I am finally getting somewhere.  I know that may not seem like a lot to some of you, but it is HUGE for me in my entire summer transformation.  My clothes now fit more loosely (I almost need to go down a size! :)) and of course, my confidence is soaring.  Oh, and I forgot to mention that my blood results were AMAZING, too!  My HDL and LDL were both now in the "green" range!  But some people may say you can make up numbers and put them in a blog, but a picture says a 1000 words, right?  As a result of this whole process, I am going to share with you something I have never shared before with anyone --my before and after pictures.  As I said, I know the change is small, but the progress is a part of a larger package in redefining me.

Now, some people ask me, "What's next?"  "Your 21 days are over, so the plan ends, right?"  Well, that is the beauty of this plan.  It is designed for 21 days to start because how long does it take to build a habit?  21 days, right?  Now that it has become a habit for me to plan my meals, measure my portions and to workout daily, I will continue to use this plan as a lifestyle.  That doesn't mean that there aren't times when I will indulge in a treat. I do love my Mexican restaurants and Pie Five!  :)  I will just try to do it in portion controlled sizes and only in moderation.  I appreciate you for giving me to forum in which to continue my growth.  I would love to help you find a pathway to conquer your fears and insecurities as well.  We all have them.  Contact me if you are ready to embrace the challenge of changing from the inside out.  We can all do better when we are in it together!

Unstuffed Cabbage Rolls

I am always looking for recipes to make that are both healthy and time savers.  Here is one I use often that I enjoy on the regular.  I hope you will enjoy it, too!

Unstuffed Cabbage Rolls

2 lbs of ground beef or turkey
1 lg. onion, chopped
1 small head of cabbage, chopped
2 (14.5 oz) cans of diced tomatoes
1 (8 oz) can tomato sauce
1/2 c. water
2 cloves garlic, minced
2 tsp. salt or Himalayan salt
1 tsp ground black pepper

Heat Dutch oven or large skillet over medium-high heat.  Cook and stir beef and onion until beef is brown and crumbly, 5-7 minutes; drain and discard grease.  Add cabbage, tomoatoes, tomato sauce, water, garlic, salt and pepper.  Bring to a boil. Cover and reduce heat to simmer until cabbage is tender (about 30 minutes).

Note: I also add turmeric to this while cooking because it spices it up a little and is so good for inflammation!  My husband likes to top with Parmesan cheese.  Add your own flare to it and share in comments.

Easy homemade salad dressing recipes

When people hear that I make my own mayonnaise and my own salad dressings, they look at me like I am crazy for slaving in the kitchen all day to make them.  Truth is, they are very easy and so much better for you than store bought.  Here are a few of my favorites that I took from Autumn Calabrese in her 21 Day Fix eating plan.

Balsamic Vinaigrette

6 Tbsp. balsalmic vinegar

1/4 cup fresh lemon juice

1 tsp. raw honey (or pure maple syrup)

2 tsp. Dijon mustard

6 Tbsp. extra-virgin olive oil

Combine vinegar, lemon juice, and honey in a medium bowl; whisk to blend.

Dijon Vinaigrette

3 Tbsp. red wine vinegar

3 Tbsp. fresh lemon juice

3 Tbsp. Dijon mustard

2 cloves garlic, chopped

1/4 tsp. sea salt or Himalayan salt

1/4 tsp ground black pepper

6 Tbsp. extra virgin olive oil

Combine vinegar, lemon juice, mustard, garlic, salt and pepper in a medium bowl; whisk to blend. Slowly add oil while whisking; mix well.

Note: The above two dressings are not only great on salads, but also as marinades for chicken and/or beef and for sauteing veggies. 

Creamy Herb Dressing

1 medium avocado, cut into chunks

1 1/2 cups nonfat Greek yogurt

4 Tbsp. finely chopped herbs (like tarragon, parsley, mint or cilantro)

3 Tbsp. fresh lemon juice

1/4 tsp. sea salt or Himalayan salt

1 dash ground white pepper

1/3 cup extra virgin olive oil

Place avocado, yogurt, herbs, lemon juice, salt and pepper into blender; cover.  Blend until smooth.

Continue blending avocado mixture, slowly adding oil until well blended.  Store in refrigerator tightly covered until ready for use.  

Note:  This dressing is not only great for salads, but also for dipping veggies, too!

Homemade Mayonnaise

Here is the video I watched to learn how to make my own mayo!  It worked the first time and is super easy!  When I looked up how long the mayo lasts, it said it is safe for one week past the date on the eggs you used to make it as a rule of thumb.  This is great for tuna/chicken salads or as a base for making dips for veggies.

So you see, making your own dressings does not mean you become a slave to your kitchen!  It only takes a few minutes and is so worth the time!  Bon Appetit!

Chicken Enchiladas-21DF approved!

We tried this recipe the other night and it is definitely a repeater!  This proves that when you are doing the 21 Day Fix, you CAN have your Mexican food and eat it, too!  :)

Instructions

·         3 chicken breasts, shredded (I boiled and then shredded mine with a fork)

·         1 can of diced tomatoes, no salt added (15.5 ounces, do not drain)

·         1/2 cup of salsa

·         1/2 large onion, diced

·         1/2 cup fat free plain yogurt

·         10 yellow corn tortillas

·         1 tsp olive oil

·         2 cups of Monterrey jack cheese, shredded

·         1 packet of stevia

·         1 tsp of fine sea salt

Directions

1.       Preheat oven to 400 degrees.

2.       In a saucepan over medium heat, add olive oil and diced onion. Stir occasionally. Cook until onions are translucent. 

3.       Add diced tomatoes (don't drain them) to the onions. Cover and simmer on low until the tomatoes start falling apart. Mine took about 10-15 minutes.

4.       During this time, spray a 9x13 pan with non-stick cooking spray.

5.       Take your tortillas and place a couple of them between two damp paper towels and microwave until soft. I did 3-4 at a time and microwaved for 30-45 seconds. This will help make the tortillas soft enough to roll without ripping. 

6.       In each tortilla, fill with a little bit of cheese and chicken. I did enough chicken to fill the tortilla and about a tbsp of cheese. Roll your tortillas up and place in your 9x13 pan.

7.       Return to your sauce and add the salsa, Greek yogurt, stevia and sea salt. Allow it to simmer for a minute or two.

8.       Place sauce in a blender until smooth and then immediately pour over enchiladas.

9.       Cover with the remaining cheese.

10.   Bake for 30 minutes, or until the cheese is golden brown.

11.   Enjoy!

If you are following the 21 Day Fix:

1 red, 1 green, 1 yellow and 1 blue for TWO enchiladas.

Beef and brown rice taco bake

Beef and brown rice taco bake

This recipe is 21 day fix approved and DELicious!

ingredients

1. 1 cup uncooked brown rice or quinoa
2. 1 yellow onion, chopped
3. 3 cloves garlic, minced
4. Jalapeno, chopped (optional)
5. 20 oz lean ground beef or turkey
6. Red, yellow or green pepper,chopped
7. 1-2 tsp fresh lime juice
8. 2 T Chili Powder
9. 1 tsp Oregano
10. ½ tsp Thyme
11. 2 tsp cumin (optional)
12. 1/3 cup Cilantro, chopped
13. Hot Sauce (to taste – optional)
14. 1 cup Shredded Cheddar Cheese
15. 1 (15 oz) can tomato sauce (low sodium)

instructions

1. Preheat oven to 350. Spray a 9X13 baking dish with EVOO, set aside.
2. Boil brown rice in water on stovetop. Set aside
3. In a 12” pan, spray with EVOO or cooking spray, add onion, garlic & jalapeno & sauté over medium-high heat for 1 minute.
4. Add ground beef, breaking it up as it browns. Cook for about 5 minutes & add peppers. Cook for 3-4 minutes, or until meat is no longer pink.
5. Add lime juice and seasonings. Stir to combine. Adjust seasonings to taste.
6. Remove from heat - add rice (see notes below), tomato sauce, 1/4 cup of cheese & hot sauce (if using) to the skillet and stir to mix well.
7. Pour mixture into baking dish. Top with remaining Cheddar.
8. Cover with foil & bake for 20 minutes.
9. Remove foil & bake an additional 10 minutes or until cheese is melted & edges are bubbling. Remove from oven & let cool for 10 minutes.

21 day fix counts

1. 1 Red, 1 Green, 1 Yellow, 1 Blue, 1/4 Purple

notes

1. *1 cup uncooked brown rice = 2 cups cooked (roughly) -- 1 yellow container is roughly 1/2 cup. If you are following an active round of the Fix, measure out 4 yellows of rice to add to the meat mixture to ensure an accurate container count.

The "F" word

Fitness...I have found fitness to be absolutely KEY to the success and inner growth I have accomplished this summer and surprisingly, not for just the obvious reasons!  For about 14 years, I have been on and off diets.  I have also gone back and forth with working out regularly finding the same struggle to seeking the confidence and consistency I needed to be successful and stay successful.  It seemed that there were more missteps to count than successes. I am sure many of you have felt that way as well.  The alarm goes off and you hit snooze one too many times, one too many days and before you know it, working out is a thing of the past.  What about that pizza (or Mexican food for me) calls your name and you feel so hungry that you eat beyond full only to regret it soon after when your stomach hurts in rebellion.  We have all been there.  Some of us, like myself, have allowed those "slips" to define you one by one until you forget how strong and competent you really are.  How do you get motivated to "redefine" yourself?  To move beyond that dark hole that has sucked you in?  I found it is quite simple, but not necessarily easy.  Ask yourself, what motivates you? Is it a pair of pants you want to fit into again? Is it a person for which you want to live longer? Is it a blood test challenging you to improve?  Whatever it is for you, you need to find your "why". I did not realize that my motivation came from doing this for more than just me.   I discovered greater fulfillment in my own goals when leading others who desired health and fitness, too.  I found purpose in what I was doing because it was no longer just about me. You will know when you figure yours out because it is one of the most rewarding feelings you will feel, and you will be more than motivated to keep going even through those difficult setbacks.

One of the benefits I love the most about becoming a Beachbody Coaching is that it is so more than their products, more than advancing, more than the knowledge I have gained over the years within this field.  It is about how I now have the confidence to reach out to people I have always thought about, but never had the courage for fear of what they would think.  Not for Beachbody related things, but simply to reacquaint with them.  I am more kind and thoughtful toward others' daily struggles when in the past, I may have not given it much thought once I left their presence.  Now it genuinely lingers with me, and I find myself praying for people more often.  I workout more regularly because I feel accountable to the people I currently serve and will serve in the future. I am happy about eating clean because I have learned it has a direct impact on how I feel physically, mentally and emotionally which directly impacts the way I treat others.   I resist sharing an unkind thought about another because I think about how it may derail their efforts in finding their own purpose.  These are the things that matter. These are the things I believe God has always wanted for me, but I have let my internal fears control me.   I believe our purpose in life is to be in relationships with others so that we use our strengths to help others find and use theirs.  I am very blessed to have had this self- reflection time and am excited for what the future holds simply because I have rediscovered me!  It is and always was all about helping YOU!  :)

As most of you probably know, my summer is over so the time I had to personally reflect and redefine is ending. That does not mean that it is the end of my story.  It is actually a new beginning, of which I will continue to share as I go. I hope, so far, that you have seen that we are not as different as it may seem.  We all have experienced things in our lives that have set us back from reaching our full potential.  Some of those things we may still be harboring, but that does not mean we have to settle for where we are.  If you are at a point in your life where you know what you want, but are just not sure how to get there, why not begin with loving yourself enough to start with bettering your health?  I would love to be invited for the ride.  It could be the catalyst that changes everything for you just as it has for me.  I won't promise it will be easy, but I will say, it will totally be worth it!

fitnessbarrnone@gmail.com