Zuppa Toscana

I used to make a knock off version of Zuppa Toscana from Olive Garden for my husband. I hadn't made it in over a year though because in my quest for eating healthier and less processed I had turfed chicken oxo to the curb.

It is a favourite and I hadn't really tried to mess with a good thing. So we just didn't have it. But that kind of sucked. So a few nights ago I decided I would try to hack the recipe to suit my cleaner eating ideals.

SUCCESS!!!

I really wasn't sure if I could because that chicken oxo flavour IS pretty distinct. But I'm not without a secret weapon of my own, mwahahaha.

Getting back on track…

Zuppa Toscana

6-8 slices bacon chopped small
1/2 lb ground pork
3 tsp breakfast sausage spice blend (Find Recipe HERE)
1/4 tsp cayanne
1/2 tsp fennel
1 onion chopped
2 gloves garlic crushed
2 cartons organic low sodium chicken broth
4 cups water
1/2 tsp herbamare (aka secret weapon)***
3 russet potatoes chopped
1 cup heavy cream
1/4 bunch kale washed and chopped in whatever size you like


In the bottom of your soup pot start browning the ground pork and sliced bacon, sprinkle in the breakfast sausage spice, cayenne, and the fennel.

Remove cooked ground pork and bacon from pot (set aside in fridge). Drain some of the fat leaving a few tbsp in the bottom of the pot. Brown up the onion and garlic IN the bacon fat (yes, it's true).

Once onions and garlic are smelling lovely add in the 2 cartons of chicken broth and 4 cups water. Mix in the 1/2 tsp herbamare *** Add in the chopped potatoes. Let the soup simmer until the potatoes are soft. Turn down lower. Add the cream. Add the pork and bacon back in. Add the kale.

Once the kale has wilted you can serve the soup. Usually I chop the kale into bigger pieces and then take a scissor to it in the kids' bowls. I also like to put some shredded parm on top if I'm feeling saucy.


***A note on herbamare: okay this stuff is pretty awesome. In short it is a sea salt that has been infused with all things lovely and savoury. In reality it is sea salt that has been infused with cress, parsley, thyme, rosemary, and MORE…so it is a perfect sub for chicken oxo in the recipe, it brings all the flavour without the NASTY! I use it in soups, sprinkled on veggies, roast potatoes, etc. It is quite salty so use sparingly.

Best Chicken Seasoning EVER

Alright so maybe I'm just a wee bit bias but my husband agrees with me too so maybe it is, but I think I made like THE best chicken seasoning. Ever.

Chicken is one of those things that I make a lot and I have found this works on chicken pieces, a whole chicken, whatever you have. Plus you can make up the one batch of it and use it over and over without always having to pull out a bunch of spices every time you cook.

Chicken Seasoning

Put all ingredients into a mason jar:

3 tbsp salt

1 tbsp parsley

4 tsp paprika

1 tsp cayenne

4 tsp onion powder

2 tsp thyme

1 tsp garlic powder

1 tsp sage

1/2 tsp cracked black pepper

Once you've layered it all in, it'll look pretty like this

Then put the lid on and just shake it all about, do the hokey pokey and now you have chicken seasoning. 

Just give it a shake anytime you want to use it and lightly sprinkle it over your chicken. I love it! 

How To Ditch Soda

Drinking your calories? Not usually something I like to do. I'd rather eat my calories thank you very much. However if you are trying to ditch a soda habit the number one thing you are going to have to do is substitute it with something else. So make that something else healthy!!

Try these substitutes next time you have a soda craving

Smoothies

These are one of my FAVOURITE snacks! But for the sake of your own goals don't fall into the trap of drinking the sugar laden ones at your local smoothie place. Make them at home. They whip up fast and a jam packed with good things. Be cautious with them still though because when you make them out of fruit you are still getting a high dose of sugar, it's natural sugar of course, but still… To make them creamy add some greek yogurt to balance the sugar with some protein.

Shakeology

This has to be my all time best snack. I am so glad that Shakeology came into my life. Especially the chocolate. Mmmm, chocolate. Who wouldn't want a chocolate shake every single day?? It is low in calories BUT still provides a full profile of vitamins and minerals. I add fruit to the vanilla, I add banana  and peanut butter to the chocolate or mint extract to the chocolate as well. So delicious and the best thing on the planet for you. I like to have mine when I start feeling snacky in the evening or need an afternoon pick me up (just like a coke zero used to do for me). CLICK HERE to learn more about Shakeology or message me HERE.

Juice

Juice is definitely a tricky one. Can you drink juice for weight loss? Yes. BUT not from the store you can't. If juice is something you would like to replace your soda with then you best invest in a juicer. And ensure that you aren't just juicing fruits. Use carrots, beets, and a variety of greens in your juice. Also adding things like hemp or chia is great as it provides some protein and fat as well. Personally though I don't juice, you are missing out on the valuable fibre, however I know some really enjoy it and at the end of the day it is still better than pop because at least you are 

getting some vitamins and minerals. 

Tea

Who doesn't love a nice cup of tea in the afternoon? Just watch that you aren't loading up with too milk milk and sugar. If you like it sweet use a natural sweetener like honey. Tea is also becoming quite a craze these days. There are boutique tea shops opening up ALL over the place. It's not the old red rose anymore. There are so many flavours to pick and choose from. Herbals, chocolate, berry, chai, whatever you are craving there is surely a tea for it. Another great benefit is that black teas will help give you that caffeine kick that you are missing from your coke habit. 

Water

Water is THE NUMBER ONE substitute for soda. It is zero calories. You can flavour it with lemon or cucumber. You can take it with you anywhere. And ultimately when you are feeling groggy chances are that water is exactly what you need. Most people when they are feeling tired, or headachy, or hungry, chances are they are actually dehydrated. Making sure that you are hydrated will go MILES in helping you quit that habit.

What To Expect

When you are ditching soda you can expect to go through some rough days. Your body will crave it. Your brain will crave it. You can expect to feel groggy without the caffeine. You can expect to feel headachy. That is your body going through withdrawal. You will feel like I won't lie, the first 3-5 days are going to be hardest. But you will emerge from it much clearer. 

Go into WITH a plan! Pick from those substitutes and stick to it! Take a calendar. Just like making a meal plan create a drink plan. Whatever you do don't wing it or else those calls from the refrigerator are going to be much harder. Also make it easier on yourself and JUST DON'T BUY IT! If it isn't in your house avoiding it is much much easier. 

When the going gets hard...

Look, I know it's hard. I used to a raging coke zero addict. I'm talking like at least 6 cans of it A DAY! At Least. That's 3 1/2 packs a week! Crazy eh? But I did it! And I'm a busy mum of three, so I KNOW that you can do it too. Make a plan for yourself. Use these healthy substitutes. Mark it on a calendar. Bad habits form quickly and good habits form slower but it can happen. They say it takes up to 3 weeks to make a good habit, so mentally prepare yourself for the long haul. 

Now I rarely ever drink pop. It is far too sweet and in the diet kinds I can taste the icky fake sweeteners.  The only time now I actually do drink it is if I'm having an "adult drink" ;) which isn't very often either. 

I know you can do this!! Message me HERE if you'd like more support in ditching YOUR soda habit. 

Snack Your Way To Weight Loss

Stop eating empty calories.

Eat snacks for healthy weight loss instead!

I don’t know about you but I LOVE snacks. I love sweet treats and crunchy salty things. The down side though is that they do not love me. I know exactly what is going to happen when I eat a rich pastry or a bag of chips. It is all going to turn straight into sugar and BAM I’ll feel bogged down and just left feeling empty and craving more. 

That is why it is super important to have snacks for healthy weight loss snacks on hand. When we have those midmorning or mid afternoon or nighttime lulls we start itching to grab something. By failing to plan your snacks you are essentially planning to fail (this goes for meals and workouts too by the way). It could even be one of those things that makes or breaks your healthy weight loss.

Snacks are an important part of your daily consumption. They keep your blood sugar from dipping too low if you go too long between meals. Eating healthy snacks also helps prevent your blood sugar from spiking too high as it would with an unhealthy snack. When following a clean eating lifestyle you really aren’t even having snacks, they are mini meals. 

Another important part of snacks is that they can help keep you from getting TOO hungry and then over eating at meal time. 

One thing you desperately need to watch out for is the packaged so-called “healthy” snacks. These are junk food in disguise. They are cleverly marketed with you as their target audience.  Knowing what YOU need to stay away from makes the journey a lot easier. Processed and packaged foods are NOT snacks for weight loss. 

Now that you know you need to drop the diet coke and 100 calorie pack and grab real wholesome snacks you may have other questions. What are these healthy and wholesome snacks? And how can I pair foods together to get the most out them. 

Read more HERE to find out what you should replacing those unhealthy snacks with to boost your metabolism AND help you reach your weight loss goals. 

Wicked Chicken Tai Soup

I just finished a bowl for lunch and man this soups gets even better the next day!! The oooonly thing missing was a bit of lemongrass, that would have totally kicked up to that next level. But it is so good I am going to share it with you NOW!!!

Wicked Chicken Thai Soup

Into a crock pot place:
1 whole chicken separated, skin removed
3 carrots diced
4 celery stalks diced
1 onion diced
1 carton organic chicken stock
3 tbsp tomato paste
1/2 cup full fat coconut milk
2 cups water
1 tbsp coconut aminos
2 tbsp thai spice blend (SEE BELOW)

Give it all a stir and let it sit on high for roughly 5 hours. You can always add a touch more spice near the end if you want it HAWT!

During the last hour of cooking pull out the chicken out of the crock, let cool enough to handle, and then pull it all apart. Add it back into the crock.

Cook up some rice and put in the bottom of a bowl then pour a ladle full of soup over it. You could garnish with a bit of cilantro (but I don't like cilantro…it's genetic).

My Top Ten Weight Loss Foods

I am often asked from people looking to achieve weight loss success what I eat. I often say I eat whole foods, clean foods, single ingredient foods. But that leaves many wondering what does that really mean when you go into the grocery store. So, I decided to make a quick list of my personal top ten favourite foods for weight loss. These are foods that are regulars in my grocery basket.

Top Ten Weight Loss Foods From Weight Loss Success Story

Apples

High in fibre and supposedly better at waking you up than coffee apples are something that go fast in our house. Transportable, sweet, and crunchy it doesn't matter what kind you get, they are going to be good for you. So whether you like gala, spartan, or granny smith, be sure to stock up on apples.

Dried Fruit 

With a wide array of vitamins and minerals dried fruit is a quick and easy treat, especially if you are needing to replace a candy craving. Dried cranberries and dried cherries are sweet and tangy while dates can give you a pseudo chocolate feel.

Citrus Fruits

Packed with Vitamin C citrus fruits are super refreshing!! Grapefruit at breakfast, lemon in your water, oranges as a snack. It's all good!! Lemons in particular are known to help detoxify the liver.

Coconut

If you follow me on any of my social media you may know already that I am nutty for coconut! Coconut milk, oil, butter, shredded, flour, water…all of it!! It's the medium chain triglycerides that are the magic of the coconut which help the liver and coconut oil specifically is great for thyroid function.

Bananas

Somewhere along the line bananas got a bad rap, something to do with the high sugar content, blah, blah, blah. But in reality bananas are VERY good for you. Their combination of potassium and fibre makes for a power packed perfect snack.

Broccoli

Broccoli is hands down one of my fav veggies. Steamed then tossed with some coconut oil. YUM YUM! This understated veggie is full of vitamins, minerals, and even calcium and protein.

Spinach

Nine times out of ten when making my daily Shakeology I will throw a handful of spinach in it. That 10th time is usually because I'm fresh out! You'll find calcium, iron, vitamins and minerals in spinach. It helps build muscles and stabilize blood pressure.

Oatmeal

Oatmeal is a breakfast staple in our house, and not those single serving processed packages. I make large flake or stone cut from scratch. A perfect whole food. With lots of fibre and and protein it's a perfect way to start the day, just dress it up with some dried fruit, nuts, seeds, and some cinnamon and you are ready to tackle your day!!

Eggs

If I'm not having oatmeal for breaky I'm having eggs. Such a powerful combo of protein, all 9 amino acids, and an array of vitamins. Studies also show that women that eat eggs for breakfast versus other traditional breakfast items (like bagels or cold cereal) lose more weight and feel fuller longer. 

Nuts/Seeds

While high in fat nuts and seeds are great to toss into and on things to just give a little nutritional punch. In oatmeal, over yogurt, into your salad, they not only give a little crunch but also provide you with omegas, vitamins, some protein, and even fibre. Just be sure to get the unsalted and unsugared kinds to avoid extra unnecessary calories.


I hope you find this list helpful and add some, or even better all of them, to your grocery list. And it you'll also notice none of these are fancy or expensive. Eating healthy doesn't have to break the bank!! Keep it simple and basic. 

10 Tips to Survive Holiday Eating

Over the last four years and 101 lost lbs I have invariably had to wade my way through my fair share of holidays. This weekend we are celebrating Thanksgiving here in Canada and this very topic came up in one of my challenge groups. I listed a few things out and then thought, hey, more people need to know this. They need to know that you CAN enjoy eating at the holidays without the guilt and uncomfortable waistline.

So here they are…

Top Ten Tips To Survive Holiday Eating

1. Drink a big glass of water before you go out or before you get into the eating. You will more than likely be eating more sodium than usual, you will probably be having a drink or two, plus that big drink of water will help fill you up a bit.

2. When you first arrive take a good look at the appetizer table. Take a small plate then go sit down. Don't GRAZE the appetizer table!

3. Speaking of the appys head for the fresh cut veggies first. Don't forget to be careful of dips. I love dips. I can get carried away with dips.



4. Don't be afraid to have a little bit of everything, but for your sake TAKE SAMPLE SIZES. You don't have to have a full scoop of everything, just try a bit, there is lots to take in.

5. When it comes to the main course try choosing a smaller plate. Dinner plates now are WAY bigger than they used to be. Taking a smaller plate is a great trick because it fills up faster and gives you that visual illusion that you are eating more.

6. Keep your servings sizes in check. If you have those awesome containers from the 21 Day Fix don't be afraid to take them. And use them. Hey, they may even start up some conversation ;) 

7. Watch out with salads. While they maaaay seem like a healthy option they are often loaded with creamy or oily dressings. By all means still have some, but be aware. Same thing goes if you are putting dressing on your own salad. A little goes a long way. 

8. Load up half your plate with the veggie options. They should be taking that space up anyways. 

9. With holidays comes eating, and with holiday eating comes holiday DRINKING. Those drinks do come with calories, and while they go down fast, that is just how easy it is to consume a lot of calories over a short period of time. Pace yourself. Stick to a couple drinks tops. And try to have a glass of water in between. 

10. Pumpkin pie. Apple pie. Pumpkin cheesecakes. Lemon pie. Chocolate something. Whatever dessert is going to be gracing your holiday table HAVE SOME!!! But having some doesn't mean going all out. Ask for a half a slice, nothing wrong with that at all. 

BONUS: Be thankful for every bite you have. There are so many less fortunate in the world. I'm not trying to be a downer but when you are thankful, truly, you savour your food more, you don't rush through it. Slow down. Enjoy. Enjoy the family, enjoy the friends, the holiday is not just about the food but the people you share it with. 

Have a Happy Holiday Season. 

New Autumn Calabrese Program???

Is it true? Is Autumn Calabrese coming out 

with a new program? 

At the Team Beachbody Winnipeg Launch when Autumn Calabrese was going through her Q&A session she was asked if she would be coming out with a new program.

While nothing concrete was said we were all left with the feeling that yes something in the near future would be in the works. Little did we know how NEAR that future was going to be.

So when asking NOW "is Autumn Calabrese coming out with a new program"…the answer is definitely...

YOU BETCHA!!!!

And from the looks of it is going to be AWESOME!!

I am so excited about this new program coming from Team Beachbody and Autumn Calabrese.

Are you ready for it???

Introducing 21 Day Fix EXTREME

The 21 Day Fix EXTREME was announced at the Team Beachbody Leadership Retreat taking place right now in Scottsdale Arizona. Elite coaches in attendance got the low down and passed it down the line to get the entire coach network and our customers and challengers excited about this incredible new program from Autumn Calabrese. 

There aren't a lot of details released yet but what we do know is that it takes many of the basics from the 21 Day Fix and well, it gets EXTREME. 

Here is what we DO know:

-It will be building on the basics from the 21 Day Fix

-The workouts will still be 30 minutes 

-Similar format of the original 21 Day Fix there will be different daily workouts (upper, lower, yoga, etc.)

-Still includes the incredible and revolutionary portion control system

We also know that it will be coming out February, 2015. Perfect timing for after all that Christmas and Holiday partying, and just when you start abandoning your New Year's weight loss goals here comes the answer. 

As information is released I will be sure to update!!

In the meantime please enjoy this quick sneak peak of what the 21 Day Fix Extreme is going to offer

Be sure to check for updates and get ready to ROCK the 21 Day Fix Extreme when it is released in February. 

Pumpkin Spice Coconut Pecan Biscuits

I have to admit the majority of my baking recipes aren't 100% clean or healthy. I do make a number of substitutions though and I'm aways a bigger fan of lowering sugar instead of fat.  

That being said after I posted a pic of the pumpkin spice coconut pecan biscuits I had a few requests for the recipe. So here it is.

Pumpkin Spice Coconut Pecan Biscuits

Preheat oven to 450'

Cream together the following ingredients and set aside:

1/3 cup butter

1/3 cup coconut sugar

1/4 cup chopped pecans

1/4 cup large flaked coconut

Mix together all the dry ingredients: 

1 3/4 cup flour

1 tbsp coconut sugar

4 tsp baking powder

1 tsp salt

1/2 tsp pumpkin pie spice

Mix the coconut oil into the dry ingredients to resemble crumbs:

1/3 cup coconut oil

Then mix in the milk:

3/4 cup milk

Turn the dough out onto a floured surface and gently roll out into a 9" square. Spread the filling mixture over top. Roll up jelly roll style. Cut into 12 slices. Lay cut side down into a greased muffin tin (I used the spray coconut oil). 

Bake for 12 minuets and remove from the pan immediately (as soup spoon works great for popping them out). 

That's it! Pretty simple. Hope you enjoy them. Oh and you can also try the variation listed below :) 

Cinnamon Variation

omit pumpkin spice from dough and add 1/2 tsp cinnamon to the filling mixture instead

Beachbody Canada Launch - Winnipeg

Yesterday was such an AMAZING day! It really is hard to put into words the energy, the emotion, the fun, the excitement, the joy, and the tears, that summed up yesterday. 

Right from first thing in the morning to into the wee hours of this morning we laughed, cried, grew as a team, and connected as part of the larger family of Team Beachbody.

On August 28th the Team Beachbody Opportunity officially launched in Canada and there have been events taking place across Canada. Yesterday was OUR turn to SHINE! And did we SHINE!

We were ridiculously lucky to have THREE amazing representatives from Beachbody in Winnipeg to lead us through and get us ready to ROCK CANADA! We had Arnauld Nakaha,

Michael Neimand,

and DUN DUN DUN….

the one….

the only…

AUTUMN CALABRESE

I am still on cloud 9 that I was not only able to listen to her speak, but participate in a LIVE workout, got to have my picture taken with here, AND had her sign my 21 Day Fix case. 

Even cooler was that I actually got to speak at this prestigious event. Yep, your truly was able to get up on stage and share my fitness success story of losing 101 lbs to 230 people. I think I did pretty awesome, you'll have to check out the video (which I'll post later) and tell me what ya think!

Here is Arnauld Nakaha introducing me and inviting me onto stage.

Now, if you think that was fun, just WAIT until you see what our evening consisted of. I like to joke that Beachbody coaches work hard and play harder. And man did we ever last night. I celebrated the night away with 30 top coaches from across Canada. We are on the front lines of ending the trend of obesity and is was so much fun to take some time to bond together, share our stories, and get to know each other. 

Our evening started with dinner, and we went around the table I sat I (there were three tables total) and just at our table alone we lost a total of 362 lbs. CRAZY! I learned of others' transformations. Some were physical and some were more personal and emotional transformations. 

After dinner we had Winnipeg's longest stretch limo pick us up and take us for a tour around the city. CRAZY!!! I haven't been in a limo in years, and was nothing like this one. We had the music cranked and we had such a blast driving around the city. After the limo ride we went to one of Winnipeg's poshest clubs, Opera, where we were treated to bottle service. Champagne and Grey Goose vodka. I was BLOWN. AWAY. But really it makes sense as we had so much to toast to. We toasted to the Team Beachbody Canada Launch. We toasted each other's weight loss success. We toasted our business successes. And we toasted just for the pure sake of toasting. 

I'm still pinching myself that I got to experience what I did yesterday. With the energy I felt yesterday I can only imagine what Beachbody Summit in Nashville will be like next year! It will be on a whole other level. 

I am so in love with this company and everything it stands for. Like CEO Carl Daikler said at the event in Vancouver, isn't just about ending the trend of obesity, but ending the trend of low self esteem and feeling like we don't matter. I matter. YOU matter. We all MATTER! 

I am part of this and I would love for you to be a part of it as well! Please consider joining the Rock Your Life Movement team. 

Butter Chicken Recipe

Making butter chicken is one of the ways that I like to use up chicken thighs. I bought a big pack of them from Costco and the other evening pulled out the recipe. It was a cool and chilly day so it was perfect for making something spicy, warm, and cozy. I posted the pic on Facebook and got lots of requests for the recipe so here it is!!

What you're going to need:

5-6 boneless skinless chicken thighs
3 medium sized onions
1 can of tomato sauce
1 tbsp butter or ghee
1 tsp minced garlic
1 tsp minced ginger
2 tsp coriander
1 tsp chilli powder
1 tsp garam masala
2 tsp sea salt
1/4 tsp tumeric
1/2 cup milk (cow or almond)
3 tbsp cream OR canned coconut milk


What to do: 
Melt the butter in a pan
Chop the onions and add to the melted butter and fry until lightly golden
Add the following: ginger, garlic, coriander, chilli power, salt, garam masala, and tumeric
Let the spices fry with the onions a few moments until it becomes nice and fragrant
Chop of the chicken into the size of pieces you'd like and then add to the pan
Let the chicken fry about 5 minutes
Add the can of tomato sauce, milk, and cream OR coconut milk
Let it lightly simmer until chicken is cooked through (about 10 minutes)

Serve with rice and steamed or lightly sautéed veggies.

Enjoy with a nice cup of chai tea :)

Getting Back on Track With Your Diet and Exercise-My Story

One thing I notice about myself is that when I back off from posting on my blog, posting food and workout pix, it's usually because I'm slacking off on those actual activities. It makes sense then that I have ignored my blog since July 18th. OUCH!!!

While I don't have an actual good reason I do have excuses. Mostly being that my Birthday month was August and I had a dear friend in the city for 7 weeks, which meant lots of hanging out, ice creams, a big ol pasta dinner, a fancy dinner out, Starbucks, and then some harder beverages every so often. This meant I wasn't on top of my meal plan AND I was slacking on my regular workouts. I wasn't tooootally lazy, there were lots of walks to parks and afternoons spent in the pool, but overall my consumption was WAY off from what I was expending.

Then there was that binge I had when I totally fell off my Whole 30 on day five. It was pretty epic even by my binge standards. The first few indulgences Rock would ask me if it was compliant and I would give him the glare. Then I began to give the staredown. Then he stopped asking all together. Sometimes you have to hit the bottom of your pit to climb out again.

So here I am. Climbing back out again.

In order to do this there has to be honesty with oneself. So myself yesterday I stepped on the scale to discover that not only was I a little up but I was WAY up. Are you ready for it??

I weighed in at 173.8 lbs yesterday morning.

Pause. Oh. My. GOSH!

Mild panic attack.

Deep breathes.

Look in mirror. It doesn't LOOK like I put on that. But my scale is fancy shmancy and new so it is likely very accurate. My clothes do feel a touch snugger. I feel sluggish myself. The only consolation in it was that the new scale tells body fat percentage and listed it at 28.5% and my BMI was still in healthy range. That was reassuring because those are the numbers that I am more interested in anyways. But still. That is one HECK of a gain.

So after my freak out I knew I needed to really go back to basics. Now that I think about it my whole past year diet wise was kind of wacky. I lost a lot of focus. Not that I wasn't trying. More like I had too many things to focus on. Mostly because I do so much researching and considering and researching some more. All that information out there, much of it contradictory, can really become overwhelming.

As I said I am returning to my basics. Nothing too crazy. I have to return to what was a very key activity for me and that was tracking. I CAN NOT emphasize enough the importance of tracking. Seriously. I don't care how you do it. App or old fashioned paper and pen. Calories, My Fitness Pal, or a WW points style. Just that you freaking do it. NOTHING, I repeat NOTHING, acts like a wakeup call like tracking does.

Oh, there is another consolation too. I am fairly confident that this weight will come off easily. Most of this gain is either one of two things. Bloat…from too much sugar, low quality carbs, and salts. What isn't bloat I consider to be "new" fat. It hasn't unpacked and set up permanent shop on my hips. It's more like a squatter, waiting for an enforcer to come and kick it off the property. Well here I am. Enforcing. Not get the frig off.

Even one day in and already my behaviours (and theories) are reinforced. I'm already down to 171.5. That's right. In one day of truly making conscious choices and ensuring I worked out, I went down 2.3 lbs. Yes, yes, probably all water weight, which makes it in line with my theory anyways. Or is it a hypothesis. As long as the first five drop with such ease the remainder will be easier on my psyche to lose.

In any case, I'm still on my adventure. Ups and down and plateaus, and falling right off a cliff into an abyss are all a part of it. My plan is my safety net though. Not all is lost. And just for some simple math I want to show how my journey has progressed over the last three years.

July 2011          250 lbs
July 2013          155 lbs
Nov 2013         149 lbs (right after I finished the 21 Day Sugar Detox)
Mar 2014          157 lbs (added 8 lbs muscle due to P90X3)
Sept 2014         173.8 (What the whaaaaat?????)

What happened between March and September definitely threw me. As I said above most of the summer was a wash due to fun fun fun and the late winter and early spring were a wash due to stress stress stress. Combine and shake for a powder keg.

One things is for sure is that I have learned some major lessons. One is to never take success for granted. It is a constant daily activity. Another is that complacent behaviour can kill every ounce of moving forward. Lastly, is that life is constantly evolving and throwing shiz our way. We can't stop those things from happening but how we respond and push through makes all the difference. What we learn about ourselves, our habits, and our choices can help break you through to that next level or hold you back.

I will not let anything hold me back from reaching MY goals. Is there anything holding you back from YOURS? What is standing in your way. 99% of the time we are truly he ONLY thing standing in our way. I hear it all the time. Heck I do it too. We say "when I…then I can…". When never happens and you can't ever start. Start now. We have to own up to these choices. We have have recognize that WE are in charge of our bodies. WE have to stand up for our health.

I'll hop off my little soapbox now. It may hurt just a little, I did some P90X3 this morning, lol. I feel very positive about my direction and plan to have a most rockin' week.

Join my 10 Day Whole Foods Quest

Are you ready for an amazing adventure? 

Then YOU HAVE to join my 

10 Day Whole 

Foods Quest!!!

I'm super excited to share with you that starting Friday July 25th I will be running a FREE 10 Day group devoted to teaching you the principles ofhealthier eating. You're all invited!!!

Bring a friend (or a few).

Come join in and learn the tricks that helped me lose 100 lbs. I'll be sharing my tips, recipes, meal ideas, and more. I just know from my own personal experience that nutrition is KEY! It is 80% of your results. I want to share this information with you as it will truly set you free with your nutrition. It's not a diet. It's a way of living.

I follow a plan that I have created for myself that follows a combination of clean eating and paleo principles. I don't starve. I enjoy food. And I like to eat. A LOT. So don't be afraid. Embrace how good you are going to feel when you implement these changes.

This is a totally FREE opportunity to learn. I am sharing with you what I know, what I have have learned, what I have spent THREE years studying on my own time (while raising three kids).

To participate I do ask that you create a free teambeachbody membership to show your commitment to your health.

You can sign up for your membership here: http://bit.ly/1fBLnLo

Then friend me on Facebook at Facebook.com/jsanfordfamily and send me a message saying "I'M IN". If you are already a current challenger you are welcome to join as well, just let me know you are interested.

There is NO obligation to buy anything to participate.

Please SHARE with your friends!! Spread the word, the more the merrier 

Let's get rockin' on the 10 Day Clean Eating Quest together!

Is Beachbody Coaching Legit?

Looking up what Beachbody Coaching is all about? Wondering if Beachbody Coaching is legit or is it a scam?

Look no further. 

YES Beachbody Coaching is legit. 

NO it is NOT a scam.

Beachbody coaching is an amazing business model and it is something that ANYONE can do. There are no limits. You are your own boss. 

By joining my team you can look forward to all the following perks and benefits:

-choose your level of success and income

-enjoy residual income

-have exponential growth

-YOU choose who is on YOUR team 

-economic proof!

-minimal investment 

I love that I can give to others and help them reach their goals. I love connecting with people, learning about their struggles, and showing how Beachbody Coaching can be the answer.

But don't I have to get in early to be successful? 

Absolutely NOT! In Beachbody Coaching you are 100% responsible for your success. You can surpass your upline coaches. You can create your business your way and to reflect what success means to you. 

True, it is a multi level marketing business BUT and that is what makes it the perfect fit for anyone. College dropout? Perfect, no degree necessary. Unfit and unhealthy? Perfect, take others along with you through your journey. 

This is an opportunity to grow a REAL business, where YOU are your own brand and Beachbody gives you the tools. If you are true and honest in your business you will grow and over time have a full time income with part time hours FROM HOME.

As my business grows Beachbody affords me more and more every time. What started out with a few cheques here and there has grown. I am now earning similar to what I earned as a part time secretary except I am at home with my kids, doing the things I love, and saving money by not having to pay for daycare and gas. It's a total win win no brainer for me. 

What is Beachbody Coaching NOT

It is NOT a scam

It is NOT a great rich quick scheme

It is NOT icky sticky sales

I want to know how I can join 

this rocking opportunity! 

That's fantastic. I'd love to share more with you. Quickly fill out the application form HERE and I'll get back to you and we chat about how Beachbody Coaching can add joy and freedom to your life. 

Baking with Blueberries

Have you found yourself with too many blueberries on hand? Yeah, that was me this week. IS me I should say because I still have a bunch left.

And when I say too many I don't mean that in a "bad" way. It's just tricky to use up a lot of them before they go bad, and blueberries going bad, now THAT would be the bad thing.

So the other day I found myself with an overstock of blueberries…

What happened is we bought one big pack at Costco and then we had to quickly stop at Sobeys and grab something where my husband picked up another pack, not realizing we already had one from Costco. So now here we are LOTS of these sweet little blue morsels. 

Since then we've been putting them in everything. Blueberries in our Sunday pancakes, in our yogurt, in our Shakeology, in my late night cereal snack (ooopsss), in this morning's oatmeal. And I have a blueberry lemon loaf baking in the oven right now to take to a friend's for afternoon tea ;) Keeping my fingers crossed it turns out well, haha.

That pretty much took care of ONE PACK! I still have another one to dig into. I'm thinking another batch of pancakes to freeze to pull out for quick snack or breakfast. I may also do a baked oatmeal with them. 

Now all these blue buddies wouldn't be so bad either if I hadn't also grabbed a thing of strawberries and raspberries!! I observed yesterday that I can tell when the fruit season shifts as I have next to no apples and pears on my counter but my fridge is jam packed with berries of all kinds. NOT complaining though as berries are super duper healthy and the kids and I love 'em. 

What are some of your favourite ways to use up extra fruit so it doesn't go bad? I do find that baking with it makes a great option but I'd love to hear your thoughts.

And in case you are interested here is my recipe for the blueberry the blueberry lemon loaf.

Blueberry Lemon Loaf

Mix together the dry ingredients

1 and 3/4 cup flour 

1/3 cup coconut sugar

3 tsp baking powder

1/2 tsp salt

zest of 1/2 lemon

Mix together the following wet ingredients

1 cup milk

1 egg

1/2 tsp vanilla

Mix the wet and dry ingredients together

****When wet and dry ingredients are partially mixed add in 1/2 cup melted coconut oil****

Add in 1 cup blueberries

Place into a coconut oil greased loaf pan

Baked at 375' for approx 40 minutes

If you like you can also make a super easy glaze that soaks into the top by mixing the juice of one lemon with 1 tbsp coconut sugar, then lightly pour over the top while still warm. 

Now I better go check on that loaf, it smells pretty yummy from my spot at the table. 

Does P90X3 Really Work?

Are you looking for a program that is going to finally give you the results that you have been looking for? If so you REALLY need to get P90X3. 

Unlike the original P90X, the X3 version is ONLY 30 MINUTES!!! For me that was a HUGE plus because I am a busy mum of three, I don't have time to devote long amounts of time to working out BUT I still wanted results. 

There are multiple schedule options so you can pick exactly what it is you are going for. With the Mass Schedule you can put on extra muscle mass while leaning out, the classic and lean schedules will get you the weight loss you are looking for, and IF you can give an hour each day there is a Doubles schedule to fast track your way to looking AMAZE.

Both my husband and I throughly enjoyed doing P90X3. After the kids were tucked in every night we would push play and have a blast. 

Here are MY amazing P90X3 Results

Here are my husband's amazing P90X3 results

You can also check out my video that I did that shows my results and transformation

It truly blows my mind that I used to be obese class II AND a mother of three and I am finally getting the body that I have always dreamed of having. P90X3 can do the SAME for you.

Here are some of my pix from when I used to be 250 lbs so you can see how far you can go when you making simple changes.

With Shakeology and P90X3 I can have high end nutrition and one of the world's best trainers right in the comfort of my own living room. 

Currently I am now doing a brand new program called PiYo but I love my P90X3 so much I am going to do a hybrid of both. It's going to be so much fun. 

I want these results…Where do I join?

If you are ready to take your weight loss and fitness to the next level you are in luck!! You can try P90X3 AND Shakeology with a 30 Day money back guarantee!! 

You can get both at an incredible discounted bundle price for ONLY $205 which is a savings of $70 from buying them separately. 

Get the results you want in less time than it takes to get to and from the gym. 

Order P90X3 and The 30 Day Supply of Shakeology HERE

Not quite ready to order but still wanting to start your health and fitness journey or have additional questions? Please add me as your FREE PERSONAL COACH!! I struggled for 15 years with obesity and love helping others find success in their adventure to becoming health and fit. 

Oh and PS. When you do any Beachbody program you get to submit your results to the Beachbody Challenge which means getting a FREE T-Shirt AND a chance to win big money prizes. 

Wherever you are at in YOUR journey I hope you keep on rocking every day to the fullest :)

Best Time To Drink Shakeology

When should I drink Shakeology?

What is the best time to drink Shakeology?

Should I drink Shakeology for breakfast?

These are questions I get asked A LOT from my challengers. Everyone wants to know when they should be fitting their Shakeology into their day.

I'll tell you right now that in my opinion there is no right or wrong time. The amazingness of Shakeology is not going to be diminished by not drinking it at a specific time. 

The best time to drink Shakeology is whenever YOU want. 

When it fits best into YOUR routine. Simple as that. 

I'm honestly all over the map, my days vary a lot so when I get my Shakeology can change from day to day. 

Here are a few questions though that you can ask yourself to try and figure out where it will serve you best…

1. Am I busy and in a rush in the mornings and end up hitting the drive through or don't eat breakfast at all?

If you answered YES to this question then having your Shakeology for breakfast would be PERFECT for you. It is so quick and easy to prep and you can even drink it on your way.

2. Do I find myself feeling low in energy part way through the day?

If you answered YES to this question the having your Shakeology as an afternoon snack is the best way to go. You can boost your energy on something actually good for you as opposed to eating or drinking something that will just make you crash an hour later and continue the cycle.

3. Is the evening when I most often start having strong cravings for snacks and treats?

If you answered YES to this question then drinking Shakeology as an evening treat is awesome. Satisfy that sweet tooth with all the goodness of Shakeology and have it taste AWESOME. 

4. Do I need something after my workout to help me recover better?

If you are finding that after your workout you just can't feel recuperated quickly enough then having your Shakeology then is a great choice. The combination of protein, carbohydrates, and adaptogens will help your body feel much better. I have personal experience with this. 

Remember that NONE of this is set in stone. Part of going through this process is discovering what works best for your body. How do you respond best. Learn about your body. Take what your body is telling you and make the necessary adjustments. This is supposed to be a learning experience where you find how to operate at your best and that is going to be different for everyone. If you are like me it's even different day to day.

Whenever you do choose to rock your Shakeology you can be confident that it is the right choice for you and that is all that matters. You are fuelling your body with the best that there is no matter what time of day you are drinking it. 

For more information on Shakeology come find me at FB.com/rockyourlifemovement or email me a rockyourlifemovement@icloud.com or go to rocknshake.com for great videos and recipes to expand your knowledge about Shakeology. 

Shakeology Clinical Studies

The studies have been done...

The results are in...

Shakeology is every bit amazing as 

loyal customers say it is 

------------

At this year's Beachbody Summit the results of the clinical studies done on Shakeology were announced to anxious coaches and the results were everything that was expected.

For years Shakeology users, loyal customers, have been extolling the virtues of Shakeology. People felt healthier, less cravings, more energized, lower cholesterol, lower blood sugar, and as a result lost more weight. 

There is now clinical PROOF!! 

Now I for one haven't needed any scientific convincing that Shakeology simply rocks. I know from my personal experience with it that it is amazing. As a busy work at home and homeschooling mum of three I have first hand experience of the energizing effects of Shakeology. It truly has done magic in terms of my cravings, now I crave my Shakeology. I recuperate much quicker after a workout that when I was drinking fruit smoothies. And having lost 100 lbs it is making is so much easier to maintain. 

But if proof is what you are looking for…

What the Study Involved

1. The study was lead by Medicus Research (specializes in clinical trials for natural health products)

2. Study looked at subjects blood work, weight, BMI, diet, etc.

3. Subjects returned at 30 day intervals for further testing

4. Subjects were required to drink Shakeology twice per day with NO OTHER CHANGES to diet or exercise

5. Subjects tracked daily for accountability 

RESULTS

1. Average weight loss of 10 lbs (some up to 24 lbs)

2. Weight loss occurred over the course of the whole study

3. Cholesterol reduced an average of 7% (max of 50%!!!!)

4. Many reduced cholesterol to the point where pharmaceutical intervention was unnecessary

5. Average blood sugar reduced 5% on average up to 19%

So what does this mean?

It means that Shakeology has been clinically proven to do what customers have been saying for years. Whether you need to lose weight, lower cholesterol, gain better control over your blood sugar or type two diabetes, or just want to feel healthier YOU CAN! With Shakeology. 

I have been drinking Shakeology daily for almost a year and I feel awesome. I didn't need a study to tell me that. Some people do though. If you are one of those that need a little more proof it's all there. Now you can have your shake and drink it too. 

If you'd like Shakeology to rock your world like it rocks mine message me at rockyourlifemovement@icloud.com or find me on Facebook at Rock Your Life Movement. 

Find more info go to My Shakeology Site or add me as your FREE COACH.