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Showing posts from April, 2016

Don’t change the goal, change the plan.

Do you ever feel like you have tried everything to get healthy but you just can’t seem to make it work. There you are once again seeing others achieve results. You have no idea why everyone around you is moving forward while you have plateaued with no gains for the last 4 months. Losing weight and being healthy is not an overnight fix, it is about finding what works and doing it on a daily basis.

Now I know how you might be feeling because when I first got started, I was 30 pounds overweight and at 5’3 (barely) that is a lot of weight to carry around. The worst part for me is I carried it in my mid section. I couldn’t button my pants and so I ended up buying 2 sizes up so they would be loose. I am pretty sure that is when depression started to rear its ugly head. Now I need to tell you I was thin most of my life so this was new to me and scared the heck out of me as well.

My plan wasn’t working and no matter how many times I changed my goal, it still didn’t work. I realized that changi…

Meal Plan

It is very important when exercising and trying to lose weight that you eat 6 small meals per day.  This helps you to keep your blood sugar levels steady.  It also helps you body maintain its muscle mass and fuels your body for your daily activities.  Always eat breakfast within 1 hour of rising!  And more importantly ALWAYS EAT BREAKFAST!  Breakfast is the most important meal of the day.  It starts your metabolism and gets your body ready for the activities you have to do during the day.  If you are not losing weight it could be because you are not eating a healthy breakfast with complex carbs and protein.
Also, make sure you always pair complex carbs and protein at every meal.  I recommend Tosca Reno's Eat Clean Recharged Book!  She really explains the entire history and science behind eating clean and why you should pair your foods strategically together to get the results that you want!

Breakfast
Before I eat my breakfast I get a large glass of warm water and squeeze 1/2 fresh …

The Stripped plan

The Stripped plan is meant for people who are trying to lose those last 10 pounds or are trying to tighten up for an event!  So in my case the later is why I chose to do this plan.  It is all the basic principles of clean eating that I talk about every day but now it is literally stripped! 

The basic clean eating principles are:

1.  Eat More!  Eat 6 small meals each day, spaced at two and a half to three hour intervals.
2.  Eat breakfast every day within an hour of rising.
3.  Make your last meal three hours before bed.
4.  Eat a combination of lean protein and complex carbohydrates at each meal.
5.  Eat sufficient healthy fats every day.
6.  Drink two to three liters of water each day.
7.  Carry a cooler packed with clean foods each day.
8.  Depend on fresh fruits and vegetables for fiber, vitamins, nutrients and enzymes.
9.  Adhere to proper portion sizes.
10.  Eat only foods that have not been overly processed or doused in chemicals, saturated in trans fats and toxins.

You are getting rid of y…
Cooler Plan #2- Eating for best long-term results
I get so many people who want to eat clean but don't know where to start.  How many servings a day!  What is a complex carb, is Corn a vegetable?  So hopefully this will clear the air just a bit!  Tosca Reno the author of the Eat Clean Diet calls her meal plans, cooler plans!  She has different cooler plans based on the type of results you want to get.  So today I am focusing on Cooler plan #2, which is for steady weight loss and maintenance once you goal weight is reached.  So this is basically the plan I stick to year round at this point!  This will give you a good idea of what to eat and when!

What is it?  This IS EATING CLEAN!  Do this year round for steady, healthy weight loss.  But this plan can also be used for maintenance.  Here's why:  when your body begins to approach its set point (its genetically predetermined healthy weight) you will find that weight loss will stop or slow.

The occasional treat (glass of wine, a pi…

One week Meal Plan

This is not a starvation diet, it is a way of life!  I still get to eat an abundance of foods but I am really focusing on cutting down the dairy, and carbohydrates to a degree!  You can see that there are no artificial sweeteners or sugars found in my menu items as well! 

One week Meal Plan
Pre-Planning Healthy Snacks  We all struggle with finding the time to pack our healthy snacks everyday especially when you are a busy mom or have a full-time job.  Well, you don't have to resort to vending machines and drive-thrus.

There is a way to stay on track and eat healthy while on the go.  It just takes a little planning.  I have outlined some healthy snacks and have created a video for you so that you can see exactly how I prep my weeks.  I spend a few hours each week baking grilled chicken for wraps and salads, cutting up fruits and veggies and portioning it into baggies along with nuts and hummus to make a complete snack.  The key to sustaining your energy and blood sugar all day long is to pair healthy complex carbs (fruits and veggies) with a protein (nuts, hummus, avocados, cottage cheese) at each meal.  This prevents the crash in blood sugar which can lead to binging!

I always sit down with my little my pen and paper and a  weekly calendar I plan out all my meals and…
Eat Clean Meal Plan

So many people ask me if I truly live the life that I do or am I just writing this stuff all down and then doing my own thing!  I SWEAR TO YOU THAT THIS IS THE REAL DEAL!  You can ask anyone close to me about it!  Every Sunday, I spend some time planning out my meals and making sure that I know exactly what I need at the grocery store for the week.  Then, I hit up the grocery store and do a little shopping, with my list of course!
Here is what I have planned for the week!  I thought I would share my meal plan with you so you have a template to go by!
Monday:
5:30 am Energy and Endurance drink then Base +Back and Ab Ripper
7:30 am:  1/2 cup rolled oats, little bit of water, microwave, then add 2 cupped handfuls of blueberries, 1 tbsp flaxseed and wheat germ, 1/2 cup almond milk with 1 scoop protein powder mix and pour on top.
Black Coffee and Water

10:00 am:  1 apple 14 unsalted almonds and water

12:30pm:  Shakeology, 3 strawberries, 1 tbsp PB2, ice and 14 oz water …
Chicken Fajita Burrito


Ingredients
18 ounces chicken, cut into small chunks
1/4 packet fajita seasoning mix
1/2 red bell pepper
2 cloves garlic
Several slices of white onion (you decide how much)
2 whole-wheat tortillas
Guacamole: 1 avocado, 1/2 medium tomato chopped, chopped red onion, a few shakes of sea salt.
Salsa

Preparation:
Sprinkle chicken with salt and some fajita mix and cook in skillet. In a separate skillet, saute garlic, bell peppers, onion  (use a small amount of olive oil if necessary). Meanwhile, prepare guacamole (mix all ingredients above). When vegetables are fully cooked, mix a small amount of fajita mix with 1/4 cup water and pour over vegetables. Increase heat and boil off the water. Heat tortillas on a clean skillet over medium-high heat for 15 seconds per side. Add ingredients on top of the tortilla and attempt to form a burrito and enjoy!
Minestrone Soup Here is a great clean eating spin on a classic soup! The recipe didn't call for chicken but I cooked some chicken breast and cut it up into chunks and threw it in the soup for a complete meal.

Ingredients:
1 large onion, diced2 tbsp olive oil4 garlic cloves, minced2 ribs celery diced (1/2 cup)1 large carrot, peeled and diced1 medium zucchini (about 8 oz), diced1 tsp dried oregano1 tsp dried basil1tsp salt1/2 tsp freshly ground black pepper6 cups low-sodium vegetable broth or low sodium chicken broth (48oz)1 28 oz can no salt added diced tomatoes1 15 oz can no salt added crushed tomatoes1 15 oz can low sodium cannellini beans, drained and rinsed1/2 cup whole grain elbow pasta1/3 cup finely shredded Parmesan cheese2 tbsp fresh chopped parsley leavesInstructions:
In a large soup pot over medium-high heat cook and stir onion in hot oil 3 minutes or until translucent.  Add garlic; cook for 30 seconds.  Add celery and carrot. Cook and stir 5 minutes, until vegetables begin…
Rosemary Pork Tenderloin, Sweet Potato Fries & Asparagus Pork
18 oz pork tenderloin2 cloves of garlic2 tsp dried rosemary1/2 tsp salt1/2 tsp pepper Mix garlic, rosemary, salt and pepper together and coat tenderloin well with the mixture.  Bake covered in foil at 350 degrees until the center temperature reaches 160 degrees.

Sweet Potatoes
2 medium sweet potatoes2 tbsp olive oil 2 tsp taco seasoning Puncture sweet potatoes a couple of times with a knife and microwave for about 5 to 8 minutes, until sweet potatoes are soft but not fully cooked.  Let cool (while pork cooks) and then slice into french-fry like portions.  Mix olive oil and taco seasoning together well.  Put sweet potato slices into a gallon size zip lock bag and pour taco seasoning mix over it.  Shake until fries are coated.  Place fries onto a foil-covered baking sheet.

Once pork has reached 160 degrees, remove it and leave covered.  Turn oven to 425 degrees and put fries in.  At this point, start the asparagus (either use …

12 Ways to Better Eating-Mental Approach

Lots of people are trying to eat better,... trim off some extra pounds gained over the holidays, or get beach-ready for a moment in the sun. Eating better is hard, and many people get frustrated, fall short or give up. Here are some key ways to make your eat better stick.

1. Set Goals: It starts by having clear and realistic goals. Write a list of things you want to change about your diet. Also, incorporate goals that you may have regarding your body and plan your diet around those goals. I recommend setting present goals, short term, and long term goals. If you try and do everything all at once you can be overwhelmed and want to quit. Take it one goal at a time if need be, and one day at a time, this isn’t a race. You may also want to write reasons why you want to make a change in your eating habits. You might share your goals with others who will help you meet them. You can put your goals where others can see them “on the fridge, at work” to motivate you to work harder. This will al…
I love Sunday's and I always think; aww wouldn't it be nice to go out and have breakfast while sitting in the warm sunshine! So instead, I save money by using what we have at home making breakfast for my family to enjoy. 2 eggs sunnyside up, broccoli, turkey, and sweet potatoes.  Layer and you have a fast and easy as 1,2,3 breakfast.

Exercise and Menopause

What exercises is good during menopause? Having an active lifestyle is always a good thing.  A woman’s body will benefit and because we are aging we need to keep moving.  Here are a few types of activity’s you may want to try.
Aerobic workout helps with the heart and burns calories Strength training for muscles, bones and metabolism Stretching helps with flexibility
Finding the right program that includes strength and flexibility are key to preventing injury and improve performance.  You should find something you enjoy and that works best for your lifestyle and will help you have a better life.  Feel free to message me fitchoachchristine@gmail.com  with any questions you may have about getting healthy and fit.

Balsamic chicken and mushrooms

Balsamic chicken and mushrooms 4 boneless skinless chicken breasts
1/2 tsp sea salt
1/2 tsp pepper
1 package button mushrooms washed patted dry and sliced
3 tsp, minced bottled garlic
1/4 cup balsamic vinegar
3/4 cup low sodium chicken broth
1 bay leaf
1/4 tsp dried thyme  2 cloves of garlic 1 small onion
cooking spray

Preparation
Season chicken with salt and pepper. Spray non stick skillet with cooking spray and heat to medium high. Add the chicken and saute until brown on one side. Add garlic, onions and flip over chicken breasts and add mushrooms. Continue cooking while stirring mushrooms. Cook for about 3 minutes then add vinegar, broth, bay leaf, and thyme.
Cover and simmer over medium low heat for 10 minutes, stirring occasionally. Remove chicken, set aside and keep warm. Continue simmering sauce, uncovered for about 7 minutes. Discard bay leaf and pour mixture over chicken and serve.
Make extra and use for your salad or lunch the next day, tastes yummy after it has been sitting in that juice a…

Age Doesn't Matter

Age doesn’t matter…


There comes a time in life when it’s no longer about string bikinis, 6 pack abs or being skinny. As we start to age what is important is living a healthy life. Being able to wake up every morning and not take pills for all that ales us. Ending up on that vicious cycle of endless pill popping to help us feel better is not something to be desired. What we should want is to:

Lose weight for our health

Get fit
Stay Fit
Have more energy
Workout from home
Prevention

If you’re ready to start thinking about your future, whether your 30 or 100 isn’t it time you stop telling yourself you’re too old to fix what is broke? I am looking for 10 women who are serious and want to make a change in their health.
On April 18th I will help you:

1. Set and achieve goals
2. Find a fitness program that meets your needs and ability level
3. Learn to eat better and eliminate starving yourself or crash diets
4. Motivate you to work out and stop the excuses
5. Learn how to develop meal plans that work

Now a…
When I joined my first challenge group, I had no idea what to expect. I just knew that being 30lbs. overweight was not where I desired to be. I felt very uncomfortable in my own skin and didn’t want anyone to see me. I felt ashamed that I had let myself go and the scale number continued to rise. My pants were too tight and I could no longer fit in my favorite board shorts. I was a runner and didn’t like working out but running wasn’t cutting it and after failing once again, I knew something had to change. I reluctantly joined a challenge group and to my surprise, I found I was not alone. Many people had similar circumstances and were ready for a change. They were looking for support and wanted to feel better about themselves. After the first few days, I was excited to be in this private group. Due to the amount of support and encouragement, I knew I had made the best decision. I learned about healthy eating and portion control which I originally thought was silly because I was confid…