The Goddess Series

So I've been wondering about direction, personal, that of others, and so on. Who am I, how do I wish to present myself, who do I want to grow into, and how can that all positively impact others. I've been doing a lot of great reading recently and all of a sudden felt super inspired, I had a vision. Not the hallucinogenic kind, lol, but the kind that fires you up inside, gives you a feeling of purpose, and reinvigorates something in you that was sitting stagnant. And I knew EXACTLY what that something stagnant was...it was my INNER GODDESS!!!! And from that moment the concept of the Goddess Series began. At first it was about my team, then it became about my challengers, and then it became about how I was connecting and creating relationships with others. It was incredible about how it all just flowed from one into the other while being able to maintain the same culture and tribe feeling that I was looking for.

Let's start from the beginning though. Not the beginning of the idea but how the series actually flows. This is so awesome!!! And I love that it all centres around feeling like a damn goddess. Why a goddess you ask?? Well, because I'm a woman, I am a mother, I am lover, I am a dreamer, I am strong, I am a warrior. If THAT doesn't say goddess then I don't know what does! Basically I was done with feeling down, putting myself down, whining over what was missing in my life, complaining over that wasn't going right, who wasn't doing what, blah blah blah, boo freaking hoo. I think we all just have to get to that point where we boldly say EFF THIS! And we move forward. SURGE forward. That was me. Going through motions. Not feeling connected. Nada. Then dropping the ball left right and centre. As soon as I started following my inner guide, my inner goddess, once I began honouring her, HOLY CRAP!!! Inspiration flowing like crazy ya'll!!! That is that feeling I want to impart on others, share with others, push others towards.

Here is where it begins!! My goal is to make my fellow mothers, sisters, daughters, wives, WOMEN, to lead lives where they are feeling fulfilled, physically, mentally, and emotionally. that they no longer need to struggle, that they can fulfill their dreams and wishes, have adventure. A huge part of that is creating small actionable steps. That is where my first two group options come in!!!

    

Both the Eat Like A Goddess and Good Morning Goddess are FREE groups! I love being able to teach people and give them some accountability in improving their lives. These are the basics! Things that I do. Things that I believe in. To some it may seem like placebo or woo or whatever, but THESE THINGS WORK!!! 

As the name would suggest in Eat Like A Goddess we focus on creating a foundation of fresh, clean, wholesome nutrition. Avoiding foods that make us feel ill, attack our bodies, and cause us to crave more and more negative foods. Positive energy baby!! And that comes from GOOD FOOD! I share the basics of clean eating, as well as provide meal ideas, and more! 

Good Morning Goddess is a group designed to help women create a beautiful morning routine and provide a place to be accountable. In Good Morning Goddess I share about the importance of beginning each day with quite time, affirmations, visualizing, an energizing breakfast, and other key elements of a solid way to begin each day. Does this mean getting up earlier? Yes; tough love. But baby steps, baby steps, even carving out 10 minutes to start will begin to inspire you to put more and more time into the process <3 a="" e-book="" free="" get="" nbsp="" p="" plus="" you="">

The Goddess Within is for my fellow goddesses that are looking for a BIG change! To really help that goddess come out!!! This is such an area of passion for me. As a former obese class II women (you can see my before/after here) it is my personal experiences and desire to help others reach their weight loss goals that led me to coaching in the first place!! I wanted to give back! After years of struggling I know first hand the difficulties and I share what has worked for me in finding success in my journey. This is a full on 30 days of support with a focus on nutrition and fitness. We sweat. We dial in our nutrition. We break that goddess free! 

This is my VIP group exclusively for women who have already gone through one of my 30 day challenges! These women have taken those 30 days to create healthy habits and the VIP group is a special place where they continue working towards those goals, supporting each other, and being accountable. 

When someone finds something incredible and has a life changing experience they naturally want to share it with everyone. Why would we keep feeling fantastic to ourselves?? People also notice the positive changes, they see the light in you that is burning, they ask what you're doing! The Goddess Squad is my ULTRA SPECAL TEAM!!! These are the women who have joined forces with me to spread the message of honouring your inner goddess. We are fuelled with a purpose to help others and in turn are rewarded with an amazing financial opportunity. 

Five Steps to Starting Your Transformation

You see the before and afters. You think it's easy for them but you can't. You think you don't have the time. You think that it's too hard. I'm here to tell you that YOU ARE WRONG!!! You CAN! You DO! It's NOT! The only difference between them and you is that they started doing these FIVE steps and you can do them too!

Have a Strong Why

Having a strong why is a really important part of the process. You have to ask yourself why is it that you want to lose weight. Is it a good enough reason? It is strong enough to push you forward when you reeeeaaaaally don't want to do that workout or want to eat that pastry? For some this answer comes right away (like seeing a picture they were tagged in on Facebook) and for others it takes a little more time to come up with something concrete. Sometimes it's also a combination of many things. 

For me, I had to be real with myself. I was seriously overweight (over 270 lbs) and had to face the music. I was tired of leaving changing rooms empty handed and eyes full of tears. Plus I was physically tired from dragging around all that excess weight! 

I wanted to live a full and active life and when I was honest with myself my weight was totally getting in the way of that! 

Ditch the Excuses

Tough love time. I guarantee you that for EVERY excuses you have there is someone out there that is busier, in more pain, in a worse situation than you. And THEY ARE DOING IT!!! I have seen people in wheelchairs doing P90X for crying out loud!! 

 Quit lying to yourself. I'm not saying that you aren't busy or have shit going on, but I am telling you that you have to set that mentality aside. Seriously. If everyone was soooo busy then how do television shows have so many ratings, hmmmm?? 

Just my own personal story...I have 3 kids...I run a thriving coaching business...I am a university student...I am a musician...I travel...BUT I STILL DO IT!!!! Working out at home makes this totally possible!! I do super effective 30 minute workouts and I'm done. I don't have to drive anywhere. I don't have to worry about childcare. I don't have to schedule around a class. My transformation on MY time. And I know 100s of women who are busier than me and are making that appointment with themselves! 

Also, forget the idea that eating healthy is time consuming, difficult, and expensive. That is a total load of crap the food industry tries to sell you. There are so many healthy eating hacks out there! Instead of wasting time pinning desserts and workouts you'll never do on Pinteterst, look for healthy eating tips, read blogs like mine ;), take an hour on a Sunday and meal prep! These things will SAVE you time!! 

Find Accountablity

No woman is an island. We don't have to do things alone!!! Surprisingly it's not the starting part that is really all that hard. That first week, you're in the honeymoon phase of your diet or workout program. There is a novelty to it. But after that?? THAT is when it gets hard! THAT is when people check out. Starting is easy, keeping going is hard, and maintaining after is even harder! 

YOU NEED ACCOUNTABILITY!!! When I lost 100 lbs I had an accountability group the whole way through! That is one of the reasons that I am SO passionate about running accountability groups now! BECAUSE IT WORKS!!! You need a place to share the struggles and the victories!! 

Quit Buying Junk

Sorry but not sorry. If you buy it, you're going to eat it. If it's not in the house then you can't eat it right? Have kids?  They're just going to have to suck it up. Mamma ain't buying that no mo. Besides, if it's not good for you what would you give it to them? Will there be resistance? Hahaha, ya. But they're kids, they're resilient, they'll survive, and then there is always therapy (save your junk food money for that, lol). 

Reality though, 80% of your transformation will come from what you eat! EIGHTY PERCENT!!! That's huge! I can't count the number of times that I hear about women KILLING it at the gym and then blowing that whole workout on the smoothie they grab after. We are constantly over estimating how much we burn during our workout and then underestimating how much we are eating. 

When you're eating REAL WHOLE HEALTHY food your stomach won't have room for junk food anyways. Save those treat meals for ACTUAL special occasions. Don't go out to eat "just because". Don't fall into the moderation trap either, moderation is a widely overused and misunderstood phrase.

Please know I'm not a total food nazi. There are times that call for chocolate or treats. But I don't keep ice cream in my freezer or chips in the cupboard. And I do promise you that after time your tastebuds change and things you thought you couldn't live without before taste nasty now.  

Track Everything

We are people of the 21st century. We have a billion thoughts going through our heads each and every day. Do you really think you're going to remember what you had for breakfast when you're trying to decide on supper or an evening snack? I certainly don't and I am known for having a pretty fab memory. 

So track!!! Everything. You bite it you write it. Track you workouts. Track your water. All of it. Thankfully another gift of the 21st century is the creation of smart phones and apps! I used a tracking app and it keeps me totally in line. I know that if I had 3 servings of carbs earlier in the day then I'm just going to have to forgo the rice at supper, or that handful of nuts I had as an afternoon snack means no cheese with my apple. These little things matter because all the calories add up! And just being over a bit every day will lead to weight gain instead of weight loss. And yes, you can 100% gain weight eating healthy, there is still too much of a good thing!! I can make an amazing paleo fudge but I can't eat the whole pan ;) 

For more awesome tips and to follow my journey be sure to find me on Facebook! 

Hammer & Chisel Results Are IN!!!!

Hey there! And thanks for stopping by :) In this post I am UBER excited to share with you our results from the 60 Day Program Hammer & Chisel. This was a really fun program to do and had not one but TWO incredible trainers, Sagi Kalev and Autumn Calabrese. Combined they really delivered with a variety of moves and workouts and styles. 

We started the program mid January and finished it on March 13, 2016. We only had two minor setbacks and picked up right where we left off. We had a 3 day break when I had a crazy allergic reaction in February and another one day setback due to a migraine. Other than that we were totally on track with the workouts. 

60 Day Hammer & Chisel Results

Join Our Fit Family 

I started my fitness journey almost 5 years ago and have had an incredible achievement of losing 100 lbs!!! My husband himself has lost 25 lbs!! We did everything right from home. All home workouts. All while learning to eat healthy. We have three kiddos and homeschool so that we can pursue the things that matter most to us and our dreams for our family.

If you've struggled with your life, your health, your finances, Beachbody IS the answer!! It has changed our lives in amazing ways. I invite you to follow our journey!!! Find me at...

Facebook www. fb.com/jsanfordfamily OR www.fb.com/rockyourlifemovement

IG www.instagram/JessieLeighFit

Pinterest www.fb.com/jsanfordfamily

Blog www.rockyourlifemovement.com

Get your journey started with us HERE!!! 

Our Top 10 Hammer & Chisel Moves

Hey there!!! Welcome to my post featuring our top 10 favourite moves from Hammer & Chisel!! I really loved everything about this program but there were definitely a few moves that I loved more than others. Oddly even though planks and most cardio are high on my hate list a few moves under those fell into my most loved list!! Go figure, lol. That just goes to show that leopards can change spots and old dogs can learn new tricks. It's about learning to appreciate what they do for you. 

Top 10 Hammer & Chisel Moves 

#10 Plank Taps Autumn Style

#9 Plank Taps Sagi Style

#8 Single Leg Deadlift

#7 Step Up Curtsey Lunge

#6 Single Leg Row 

#5 Side Lunge Row

#4 Dumbbell Swing

#3 Jumping Triangles

#2 Row Burpee Row.....

...dun dun dun 

#1 Clean & Jerk

CHECK OUT OUR PROGRAM RESULTS HERE!!! 

Join Our Fit Family 

I started my fitness journey almost 5 years ago and have had an incredible achievement of losing 100 lbs!!! My husband himself has lost 25 lbs!! We did everything right from home. All home workouts. All while learning to eat healthy. We have three kiddos and homeschool so that we can pursue the things that matter most to us and our dreams for our family.

If you've struggled with your life, your health, your finances, Beachbody IS the answer!! It has changed our lives in amazing ways. I invite you to follow our journey!!! Find me at...

Facebook www. fb.com/jsanfordfamily OR www.fb.com/rockyourlifemovement
IG www.instagram/JessieLeighFit
Pinterest www.fb.com/jsanfordfamily
Blog www.rockyourlifemovement.com

Get your journey started with us HERE!!! 

Blueberry Banana Swiss Oats

I don't always have breakfast prepped the night before...but when I do it's almost always something to do with oats. They're just SO easy!!! This recipe tonight was actually hard to put in the fridge because I REALLY wanted to dig into it right away. Apparently good things come to those who wait and I'm working on my discipline so into the fridge it went. 

Blueberry Banana Swiss Oats 

It sounds fancy but it's really very basic. Here is my recipe...

1/4 cup oats

1/4 cup water

1/4 cup cottage cheese

1/4 cup greek yogurt

1/2 tbsp honey

1/2 tsp cinnamon

1/2 tsp vanilla

1/2 banana chopped

1/4 cup frozen blueberries

But it all into a bowl, mix it up, cover and store in fridge overnight. That is literally it. Overnight the oats will absorb the liquid and because nice and mushy. It's a great way to have a quick and filling breakfast. This busy mom knows AAAAALL about the importance of that. 

Three Types of Beachbody Coaches

I love that in my business I can work with many different women in many different ways all depending on their goals and what they want to achieve. Even though every one is different and has different things ideas of success there are three basic categories that a Beachbody Coach can fall into. It's so awesome to work for a company that allows you to run at the pace you want to run at (or walk or just be a spectator for that matter).

Discount Coaches 

Discount Coaches are customers that sign up as coaches JUST for the discount. I know that when I started as a coach the 25% I saved on my monthly Shakeology REALLY helped. Like really. Sometimes it could make the difference on ordering that month or not. This is an excellent option and my discount coaches are VERY important to me. They are like my EXTRA special challengers. They've gone that EXTRA step in their journey. These would be like the spectators, they like being a part of the fun and action, but have no interest in getting into the ring. 

Hobby Coaches 

Hobby Coaches are coaches who do dabble in the business. They like helping others and brining the occasional person into the business. They work at it when they get pockets of time or when people approach them. They enjoy coming to events and hanging out with their fit family. These coaches are walking. They like where they are at, enjoy their jobs, no interest in making a career out of it. They also enjoy the extra pocket money that their side business gives them. 

Business Builders 

These are the coaches that are here for a BIG reason. They are ready to dig in and build a business. They have the motivation and a strong WHY. They make the tough decisions. They are the ones who do the long nights and early mornings. They invest in themselves and in their business. They share their story and are consistent in their activities. Business builders are the coaches that hit high ranks, create wealth for themselves, go on paid vacations, and earn many other rewards. These are the women that run. 

What kind of Beachbody Coach would you be? Whichever you fall into I would LOVE to work with you. Message me HERE for more info on how you can get started today. 

3 Qualities of a Great Coach

Hi! I'm Jessica. I'm a Diamond Coach with Team Beachbody. There are many of us out there now. All pushing to the same goal of helping ending the trend of obesity while helping people live happy, healthy, and fulfilling lives. It sounds like a great mission statement...AND IT IS!!!

With so many of us out there you may wonder if this is still something you can do? Let me tell you right off...WE ARE JUST GETTING STARTED!!! With an obesity epidemic and more fast food options daily we have much work to do.

I will say though that not all coaches are equal. There are a lot of us and not all are cut from the same cloth. That being said I will tell you what make a a great Beachbody Coach.

#1 HEART
Others may disagree but I believe that heart is the NUMBER ONE quality of a great coach. You truly do have to want to help others. It can't be said enough that our income is a reflection of how many people we help. If you don't have heart you can't expect to help people. Heart is what we put into it. It's long nights and early mornings. It's dealing with tough situations. It's helping people through their struggles. Without heart you can't do that.

#2 Personal Growth
You HAVE to be willing to grow yourself. You have to always be engaging in personal development. If you think it's hooey then that's an attitude you have to change. All great coaches do personal development. Not all of them did in the beginning and it wasn't until they gave into it that they became great. They read. They go to conferences. They listen to podcasts. The fill their cups because when we are always pouring out we need to keep ourselves filled too.

#3 Realistic Expectations
It's great to dream. I have LOTS of big dreams. Some of them are pretty crazy. But dreams are different from expectations. Dreams can drive you and unrealistic expectations can diminish you. This is not a business where you're rolling in the big ones in a month or two. There are coaches that rise quickly through the ranks and to the top but they worked their butts off!!! They pull the all nighters. They know the hustle. The realistic expectation is that you work your butt off and you'll be rewarded for it. Don't expect to send a few messages and make a six figure income in six months. If you can be realistic about your efforts you can be a great coach!

Why Coaching Rocks

So I've been at this Beachbody Coaching thing for a few years now and I've gone through ups and downs in my business but overall this is an opportunity that ROCKS!!!! I'd love to share a bit with you why it's been such an amazing part of my life.

"Beachbody isn't your life, it gives you a life". SO TRUE!!! Fitness has given me a life I didn't know was possible before. The support system I have has given me a life that I didn't know possible. And financially we are on the road to living a life that we could only have dreamed of before.

I'm not someone with a university degree, neither is my husband. I went. But I didn't graduate. I learned a lot. But without that pretty paper everyone else thinks it was a waste of time. I don't. I love what I learned. I get still get their point though. They think I limited myself. I admit they are right in a lot of ways. My job options and earning potential through tradition means, aka regular 9-5, was definitely limited. I remember being excited at my first job with a contract...$13000 a year. For a 2nd year university student I couldn't complain. Next was working at high school part time as a secretary. I made about $500 twice a month. Except for the two months of summer. The hours were great though and the school was super close to the daycare for my two boys. After that came my "big break". I moved up to an executive assistant position with a national non-profit. I would be earning $30,000/year. WOOHOO!!! Except that that job sucked my ever life loving soul dry. I had some toxic coworkers, felt intimated by my boss, was TOTALLY not in line with ideals unlike I thought it would be.

So in the fall of 2011 I found myself with a new baby girl and two rambunctious boys. I decided I wasn't going to go back to work. I was going to stay home. Not only that...I was going to homeschool my oldest (then 5). I had always kind of seen myself as a working mom, a business mom, and do-er mom. That was a role I wanted. So even though I chose to stay home I was keeping my eye out on different income opportunities.

My own weight loss transformation was going awesome and when I was feeling I was on a roll I decided to start a web site. I would give people weight loss advice, suggest videos, products, talk about what I had learned with nutrition. I wanted to monetize my site. So I could stay home and help support my family. It wasn't long until I finally decided to investigate what this Beachbody Coaching thing was all about.

It didn't take me long to get hooked. The programs were amazing. Shakeology was everything I had bene looking for in a nutritional supplement. I also felt that I could REALLY start helping people right away!!! I had been looking at certifications but as a single income family there was absolutely no way that I could take any classes, and who would watch the kids when if I could have!?!?

The last few years have been like a total blur. We had some MAJOR family struggles during that time. Lots of financial ups and downs in my husband's business. During a this low time I am so grateful that we had Beachbody. My business, even though it was small at the start, was saving us in a big way.

Today I am the primary income earner in our family. My husband was able to walk away from his business which caused him unneeded stress and physical strain. His body was broken down by years of physical labour. Not to mention it was a dangerous job and I was always worried about his safety. Now he gets to be Mr. Mom and pursue his musical passions.

I have been able to workout with celebrity trainers and meet them IN PERSON! I have been able to attend our annual summit in Nashville and this year my husband and I will BOTH be going (EXCIIIITED!!!). I get to uplift and inspire other women to better their lives and help their families. I have been able to grow myself as a person and a leader and as a result of that also as a wife and mother.

Beachbody coaching rocks simply because it allowed my life to take a 180 degree turn. We were lost before with no direction. Now we have the courage to follow our dreams. Stake our claim and rise up to give our family what they deserve.

What IS a VIP Accountability & Support Group

If you've been checking out my blog or Facebook page you may be wondering what exactly is a VIP Accountability & Support Group. Other than knowing you can get accountability and support....what exactly does that mean???

First of all, lets talk about accountability. It's a seriously underrated part of accomplishing anything, or achieving any goal. You HAVE to be accountable or it just doesn't get done. Like at work, if you didn't do your job you wouldn't get paid. Running your own business, same thing. And same again with weight loss and health and fitness goals. You need something to keep you on track. I share so much of my journey on Facebook because that is my accountability. When you know you have others rooting for you, pulling for you, and expecting something from you, you don't want to let them down.

Next comes support. Look, I've lost 100 lbs. I didn't gain all my weight being perfect. I didn't lose it that way either. I made mistakes. I had to learn and figure things out. I had to have support. Beyond just the people in my day to day life. And if those people aren't supportive of you? Then you NEED this even more than you think!!! When you're feeling like cheating it's the place to go to be brought back on track. If you already cheated, it's the place to admit it, and move on, and have that pat on the back that says, lets do better together.

Food!!!! Ok. This is a big part of the group. FOOD PIX!!!! I love when my challengers are sharing their food pix. That right there is accountability in action. We share our foodie ideas together. Because two or more heads are always better than one. Not only do I share food ideas with my challengers but they share theirs with me!! It's a relationship where everyone benefits.

Sweaty Selfies ARE part of the deal ;) Show your flexing pride. Show the red cheeks. Show the sweat rolling down your face. YOU EARNED THAT!!!! You also never know who may be struggling to push play that day and will be inspired by YOUR efforts!! Fitness is a key piece of this puzzle, it makes you feel amazing and energized, share it!

Knowledge...this is a biggie for me!!! I would not be where I am had I not educated myself about food. I was shocked many times at what I learned. I feel that knowledge is power and the more you know will influence your decisions.

Uplifting messages :) Another favourite part. I don't want people to always be bogged down. There are lots of things coming at us. I strive for my groups to be a safe place when you go to be uplifted. I want people feeling joy. If there is a struggle it gets shared and we work through it.

Celebrating success is another important part of my groups. Not just weight loss success though. Non scale victories are often the BEST!! Fitting into a special outfit again. Making the healthy choice at the restaurant. Moving up from a modification. We make a big deal out of celebrating success!!!

If you'd like support, accountability, to be uplifted, to be celebrated, to learn, inspire others, get new food ideas...then this is EXACTLY FOR YOU!!

CLICK HERE FOR MORE INFO

Getting Started Right

I remember when I first began my weight loss journey. I had a few basic ideas of what I was going to do and I decided to just go full board with it. As time went on my journey became more and more involved. At first I focused on my eating. I was a junk food junkie. I was also a binger and restricter. I had though discovered Clean Eating and knew that needed to be a major part of my changes. I didn't want to just limit my food just to still eat crap. I also knew that physical activity was going to be important too. Even though I had weight struggles since being a teenager I really did enjoy physical activity, was even a high school athlete (baseball & basketball). I also loved swimming and riding my bicycle. In my late teens and into my 20s I only flirted with the idea of the gym. I was way to self conscious for that!!

I had my first baby at 23, my second at 27, and my third at 29. I also have struggled through pregnancy loss 4X. All of that has done quite the number on my body. It was after my third, my daughter, was born that I really dug in. I had a support group and I had my plan. After 2 1/2 years I lost 100 lbs!!!

YES!! 100 lbs!!!!!

I am now 33 years old and the fittest I have EVER been!!! I did it all at home too. I never had to worry about making time to go to the gym, or worry about childcare. I actually LOVE that my children saw the entire transformation taking place before their eyes. The whole family had to make changes. My daughter has only seen a mum who is taking care of herself and confident in herself. 

My confidence wasn't always high though! I used to be terribly insecure. Horrible self esteem. That came from years of off and on bullying all through school. I went to school with the same 30 kids in my class from Kindergarten to Grade 12. I spent a lot of time as a nerdy, geeky, loner. The friendships I had were usually isolated to the activity I was participating in. I was lucky enough to take a trip to Germany when I was 15 and to see SO much more world out there really helped me get through my last few years of high school, when I experience some of the worst bullying. Finally when I turned 18 I moved away from my small town and to the city. Due to all that low confidence though I developed some horrible eating habits. I was near anorexic for most of grade 12, and through my 20s dealt with binging and restricting (and having babies). You bet I ate a lot of feelings. I ate out of boredom because I lacked excitement because I would avoid activities I wanted to participate in. All a bad cycle to be in. I also ate because it was just, well, there. So many fast food options I just didn't have growing up. 

My journey has taught me to be strong inside and out. It has taught me that I have value. It has helped me narrow down my goals and to remember that I'm not just a mum, but I am a WOMAN! 

I feel so blessed that my journey though has given me insight to help other women like me. Moms who are burnt out. Moms that want to be a better example. Moms that want to have energy and fun in their lives. It is a privilege that I can coach other women with the BEST programs that are out there. We combine fitness, nutrition, and support to help get the results you deserve on YOUR time. 

If you're looking for more confidence. More energy. To be fitter and healthier then my VIP Accountability & Support Groups can help you get there. I have the tools to get you there. 

To get started simply fill out this no obligation form! If you're ready the Get Started Right!! With the best tools and a hand to guide you through. 

JESSIE LEIGH FIT ACCOUNTABILITY & SUPPORT GROUP 

Best Wraps for only 1/2 RED (yes, it's true)

Let me introduce you to my very good friend. The Paleo Wrap.

There are a few different recipes floating around out there in the nutrition sphere, some more complicated, some pretty much just eggs. These one settles nicely in between.

Paleo Wraps:

4 eggs

2 tsp melted coconut oil or ghee

2 tsp coconut flour

1/2 cup arrowroot flour

2 1/2 tbsp water (you can fiddle with that but that's my best consistency)

pinch salt

Whip that all together and cook it up in the skillet crepe style, rolling the pan around to get a nice thin layer. I usually make up a few batches at a time. How many you get depends on the size of the pan and how thick you make it. 1/3 cup of mixture is good for a medium sized pan. They also freeze really well.

What's SO awesome is how versatile these are. I've used them for chicken caesar salad, greek salad, breakfast burritos, with just straight up berries. Pretty much if you can do it with a regular tortilla or wrap then you can totally do it with paleo wrap.

Here is one of my fav variations: You can also add a drop of cinnamon or some vanilla if you'd like to make it like a crepe. For a treat sauté up apples and walnuts in coconut oil and maple syrup and roll it up. Sooooo good (insert Homer Simpson gurgle here, lol). You'd have no idea that they were incredibly CLEAN and HEALTHY for you!!!

For my 21 Day Fix friends I count one medium sized wrap as 1/2 a red. I know crazy right. It's ONLY that much. No yellows spent at all. WOOHOO!!! And the amount of the other ingredients are so minimal when made in the entire recipe that I don't count them.

5 Things To Think About When Choosing An At Home Workout Program

There are SO many at home DVD programs out there. Most are actually pretty awesome (with the exception of a few like these).

Now that you've had a little laugh ;) I want to talk to you on a more, ah, serious note on choosing a workout program. As a mum of 3 at home programs are crucial for me. Between schooling, working, family life, gyms aren't an option. But with so many options to get you sweaty in the comfort of your living room it can be a little tricky to decide on what you need.

Overall, don't just go for what is the newest or fanciest or most popular. Think about these five factors  when you're choosing to start your fitness journey.

Workout Length

This one is pretty important. Not having enough time is a HUGE problem we all have. Getting a program that doesn't fit your schedule, while you may have good intentions, just likely isn't going to work. There are programs out there 10, 25, 30, minutes long. All designed to get you into the best shape of your life.

Check out T25 HERE
or 21 Day Fix HERE

Program Length

Do you need quick results to stay motivated? Does the thought of a 90 day program freak you out or get you amped up for a challenge. You need to consider how long are you willing to devote to going all in on a program (because that's what it takes, sorry). Obviously it's a lifestyle thing so in the biiiiig picture it doesn't matter, but right now, what can you commit to? 21 Days? 90 Days? Something in between?

Check out 21 Day Fix HERE

Check out P90X3 HERE

Workout Style

I know what I like. And cardio ain't it (except when I can either dance or kick and punch the air). Give me some weights and I'm a happy woman. I really disengage if I'm not into what I'm doing so it's SUPER important that you do a style of workout that you will enjoy. Don't feel the need to hammer out reps if stretching and body weight exercise is your thing. It's always important though to mix things up so if possible finding something that has a little bit of everything is like a holy grail.

Check out PiYo HERE
Check out CIZE HERE
Check our Hammer and Chisel HERE

Needs      

What exactly do you want to accomplish? Are you looking for abs or do you struggle with obesity like I do? What is it that YOU need. If you have injuries looking at a nutrition program first is a great option. Do you struggle with food? How about something that incorporates fitness AND nutrition. Want to get totally ripped? Options there too.

Check out 21 Day Fix HERE
Check out the 3 Day Refresh HERE

Trainer Type

I personally kind of like someone yelling at me through the screen. Some bravado. Less rah rah. But I'm not everyone so what appeals to the beast in me certainly won't appeal to everyone. Do you want the bouncy cheerleader? Do you resonate better with a male or female trainer?


All of these things are going to help you pick a program that is going to get you to YOUR goals. As a coach I ask my prospective challengers these questions. I don't just want to set someone up with just anything. I want them to get amazing results and have a great time doing it. With as little suffering as possible :P I can help you through these questions too when you get me as a FREE COACH HERE. I know many of these programs inside and out because I've done them all as a part of my weight loss and fitness journey.

Still can't choose? I feel ya!! I have program ADD like most people. I do have trouble sticking with one thing too long. I like to hop around. You can get access to a HUGE library of streaming programs with a TBB club Membership. Find out more HERE!!

As Always,

Rock. Lift. Love. 

***FREE*** Motivation and Affirmation Cards

What is one thing so many people struggle with when trying to make a significant change in their life? When the going gets tough? They lose steam. Sad to say it but it's true. We expect so much so fast these days that when results don't show up fast enough. You get discouraged. You begin to think you aren't worth it. Hey, I have BEEN there. I still go there from time to time. 

That is EXACTLY why it's so important to surround yourself with positive mindsets, pictures, sayings, people, and on and on. You have NO ROOM for negative in your life. Sure, negative is going to be there, but that's other people's problems. Not yours. Having constant visual cues is going to remind you of that and keep you from getting sucked into things not worthy of your energy.

One of the things that I like to do to keep my head on in the right direction is have these handy motivation cards around my home. I can keep them by my computer. I can keep one near my bathroom mirror. I can keep one on my fridge. And when I say I can, I mean I do. For REALZ. These are MY OWN PERSONAL Motivation and Affirmation Cards. 

DOWNLOAD PDF HERE (GOOGLE DRIVE)

I'm sharing them with you today because if they can make me feel better on my blah days, or keep me operating with even more energy on my good days, then it is my hope that they will also help you. 

Feel free to print this off and cut up and put in places where you will see them and where you need these reminders and boosts of positivity. Attach to index cards or find some heavy card stock to print on. 

Don't stop there!!! If you have an area in your life that needs special attention write it down on them! Heck, even whip out some cards and model your own after these. Take control in your life. This is really just an example of what I need, I just know lots of women have similar needs as me ;) 

Another GREAT way to have motivation and positivity is by having a coach! Find out more about having me as your FREE COACH HERE!!! I provide private weight loss accountability groups as well as FREE positive mindset and visioning groups. Lifting up the spirit of other women is my privilege. 

Rock. Lift. Love. 

My Five Best Weight Loss Tips

When I tell people I lost 100 lbs I usually get asked "how did you do it????". Besides putting in the work every day there are a few things I found myself repeating over and over and over....so I thought it would be great to write a quick post that I can refer people to, and that can be shared. 

My Five Best Weight Loss Tips 

1. Tracking. You HAVE to track in some kind of way. Whenever I am finding the numbers on the scale going back up I can pretty much directly relate it to tracking. It's the accountability. I don't care how you do it, count points, count macros, use My Fitness Pal, whatevs. Just do it!! Right now I am really enjoying using the 21 Day Fix containers. I have done other methods, and they've all had their time in my life, but right now, the containers are working best for me. 

2. Never Skip Breakfast. Before I wised up I would pretty much exist on coffee at my desk until noon at which time I'd grab something from the cafeteria. Bad all around Now I am a breakfast lover.  Eggs are usually the main star. It's easy to pre prep lots of stuff to get a really good breakfast. On days I have to be out of the house EXTRA quick I will grab a quick Shakeology and be on my way. Way better than anything I could grab on the way. 

3. Drink lots of water. If you aren't drinking water then what ARE you drinking? What calories are you taking in without realizing it? I'm also looking at you "diet" drinks. I used to be a Coke Zero addict (like 6 a day!!!!) and just because there are no calories does not mean it's all hunky dory. As a general rule you should be drinking 0.5 - 1 oz of water per lb. I've trained myself to go nowhere without a bottle of water. With so many great bottle options and ideas for flavoured waters it's easy to stay on top of it.  

4. Eat smart. This could really have a post, several in fact, all to itself. But how we eat, where we eat, when we eat. These are ALL things you are going to have to tackle. Avoid waiting too long between meals so that you don't get cranky. Don't eat distracted, in the car, with the TV on. SLOW DOWN. Sit at the table. Savour your food. Chew slower. Start the day right with breakfast, pack your food for the day. Have a meal plan for the week and take into account what you have going on those days but be flexible. Weight loss happens in the kitchen my friends.

5. Exercise. I don't exercise for all the calories it burns. Physically weight loss is 80% food anyways. I exercise for how it makes me feel. And how I feel makes me want to do better, eat better, act better. It's a self esteem cycle thing. I used to see exercise as a punishment for eating. That was a really bad way to see it. Now I view it as a way to reward my body. It doesn't take hours either. I have never once been to a gym!!! All in my own living room baby! 

BONUS: Stop seeking everything for the purpose of "weight loss". Start doing these things for your health and wellbeing. When I weighed over 250 lbs I felt like CRAP! I was out of breath. My body hurt. I had low energy. When I quit looking for quick fix or easy ways out and focused on feeling better the weight loss was a natural part of the process. 

Rock. Lift. Love.

5 Habits Shakeology Helps Me Break

You, me, your neighbour, your cousin's dog...when trying to lose weight almost everyone is making these mistakes. Not only once or twice but habitually. Over time those mistakes turned habit can REALLY add up. However many of those habits CAN be changed. And even better I'm going to tell you HOW!

First, lets take a look at these pesky habits that are getting in the way of us and our skinny jeans.

1. Skipping Breakfast. This is number one. Has to be. Morning's suck ESPECIALLY when you have kids. I am notorious for existing on coffee all morning then overloading later in the day. Science on this is also clear. Breakfast is freaking important. Yet, the crunch time is on. I've had to do the kid's out the door scramble (uuuuggghhh). This is where a Shakeology can help set your day. You're getting a meal, your getting solid nutrition into your body, takes minimal time to prepare. Win wins all around.

2. Skipping the produce aisle. Looks at us just hop, skipping, and jumping over the things we need the most. Putting ourselves last. Again. Make a mental note, eat more fruit and veg. BUT in the meantime Shakeology can really help with that, it's filling in those gaps that are left by not getting enough green. An added bonus is that because you're getting better nutrition you'll start to have more energy.

3. Too much sugar. Carb cravings man. Aren't they the worst? And it's no wonder we get them, we are skipping breakfast after all. And if you're like me, with a kid still crashing in your bed, you're probably sleeping like crap too. Sprinkle in some stress. It's a powder keg for cravings. This is one of my fav benefits of Shakeology...my senses think I am getting this really tasty treat while my body is getting a dose of far superior nutrition than the day old donut in the staff room I was eyeing. Don't judge me. You know you have too ;)

4. Hitting the drive through. Okay. I know this is a tough one. Been there done that a dozen too many times. It comes down again to being ridiculously busy. It's just easier and time saving to hit a drive through...or is it??? A really good quality nutrition shake can run you about $4-$5 per serving which is cheaper than the drive through not to mention how many fewer calories.

5. Not taking a multivitamin. If you are eating at a calorie deficit you have gaps in your diet. If you eat the standard american way...you've got canyons that need filling. If you eat super healthy, sorry, you still have gaps. Food has lost it's nutritional potency. Everyone should be taking a multi of some kind. Here is where a really good nutrition shake can come in handy. It's a lot easier to remember to drink a shake than take a pill. Even better if the shake is whole food derived, for maximum value.


These are things that I struggle and they are all reasons why I personally use a nutrition shake. And after a lot of research of what I wanted to give to my body I settled on Shakeology. Best ingredients, purity, whole food, NO CRAP (most important ingredient). Pretty much every day I drink my ShakeO and when I don't, well, all those nasty habits start to surface. Skipping means not starting my day right, I go on a chocolate frenzy, not to mention I feel blah and crabby. When you're fuelled well you have pep, you have clearer thinking, and make better choices. Two years ago I chose to give Shakeology a try and it's still one of the best choices I have made.

For the most part I have mended my ways with the help of Shakeology and home workouts. I've lost 100 lbs!! But of course I slip now and again. If you're struggling with these habits I'd love to help you break them. Then make new positive changes and habits so you feel awesome. You can even have me as your FREE Teambeachbody Coach HERE.

Rock. Lift. Love. 

Journey to the Stage: April 21/15

There is a special kind of crazy one needs to be to do Barre Legs from 21 Day Fix WITH weights. And I am just that special kind. After taking a few more rest days than my schedule called for (Friday was legit, Sat, Sun, Mon, were noooot) I jumped back in with gusto today.

Tuesday is normally leg day so I covered that with Barre Legs. It is actually one of favourite leg days of all and my fav workout from the 21 Day Fix. Funny since it's not even part of the original package but part of the upgrade. Trust me, it's worth it!!! If you already have 21DF, get Barre Legs. But after killing my quads with Beast Legs I decided to make it a little more Beasty.  Of course that meant adding weights. I used ankle weights for the variety of leg lifts, a 15 lb dumbbell for the sumo squats, and then 10s for the squats and lunges. Autumn really gets you with the pattern of singles, pulses, and holding.

Let's talk about this little workout buddy for a moment. My girl has been working out with me since day one really, started laying on the floor by me to crawling around me, to climbing on me, to doing it with me. Kids really do learn by doing and I like to think she is learning the right things from me. At least in this area, hahaha.











I didn't do just legs though :) I did some of my favourite. Arms. Doing arms make me feel like a warrior. RAWR.

Today's Breakdown

Workout: 21 Day Fix Barre Legs AND Body Beast Bulk Arms

Post Workout Recovery: I didn't have any today. I was eating spaghetti leftovers out of the pot right before pushing play. OOPS :P

Food: Not Bad. Not great but not horrid. But look at my yummy oatmeal. Ain't it a thing of beauty.

Additional Activity: None :/

 And that's it for today. I really need to get myself off to bed. Sleep is also very necessary for your results and progress. My coffee habit and late nights are becoming my advisories. Haha.

Rock. Lift. Love. 

Journey to the Stage: April 16/15

Hey Hey!!! Guess who got their workout done before midnight tonight!! Before 10:30 NO LESS. ME of course, lol.

How did she get it done early you ask?? Because I put the kids to bed AFTER my workout. We slept in hard today so the kids got to go to bed MUCH later than usual. And while I was putting them to bed Rock went to do a grocery run so mamma has good eats tomorrow.

So today was shoulders and I quite like doing shoulders. I find they are a relatively easy muscle for me to build and the work shows well. Not that it's easy easy but every woman has a different body part that seems to POP more than others. For me it seems to be my shoulders.

In honour of actually getting this workout done at a decent time (for me) I uploaded a few moves to youtube so that I can share the Beast goodness with others. Really the whole program is necessary for results but this will give you an idea. And would make a great little stand alone option.

You can easily do these moves at home!!

Do each move in a row with the following "sequence"

15 reps

12 reps

8 rep

Then just repeat that. Go up in the weights as you go down in reps. 

Remember it is shoulders so don't go crazy. It doesn't take a lot of weight to get the burn.

Today's breakdown...

Workout: Body Beast Build Shoulders

Post Workout Fuel: oops. missed that one today but because I was already out of carb macros I couldn't do my usual shakes. But I did have my chocolate vegan ShakeO earlier in the day (usually for lunch).

Food: Decent. I did have one awesome victory though. I struggle with the disordered eating pattern of binge and restricting so counting my macros which allows me to factor in "bad" foods is really helpful. Today we had a family picnic with pizza. Now the old me would have just eaten slice after slice, then felt guilty, then eaten more food, and the cycle repeats pretty much until I go to bed waking up at 3 am with raging heartburn. NOT TODAY!!! I had one slice, logged it, and moved on. Huzzah!!! Because I eat pretty clean for the most part knowing that I can have "bad" foods without consequence to my goals is pretty freaking awesome. Very freeing. And it prevents me from having a binge. 

Additional Activity: Tossed around a nerf football and an angry bird frisbee at the park with the kids. The older, 250 lbs version of me would never have done that. Once of the BEST results I have had is being able to just play and have fun with my kids. 

Now to watch a little Netflix with Rock and off to bed. 

Rock. Lift. Love. 

Journey to the Stage: April 15/15

Somehow my workouts are getting later and later despite me wanting to do them earlier and earlier. Today was no exception. Unless of course I say that today's workout is actually tomorrow's workout and then hop skip and a jump into the Twilight Zone. 







But no. I indeed finished today's workout at 12:15 am (the next day). Now I'll be wired for at least an hour. Good thing I'm a night owl and we homeschool so I can just make everyone sleep in. Tee hee.

Now how about them cardio eh? In Body Beast cardio isn't just cardio. Oh no. That wouldn't be Beasty enough. Cardio includes weights. And crazy things like plyo pushups (which I am nowhere near able to do yet). And jumping lunges. And jumping squats. I am sore all over. It's actually quite mean brilliant putting this the day AFTER leg day.




























Here is the run down of today:

Workout: Body Beast Beast Cardio and Beast Abs (yes indeed, today also included 10 minutes of abs)













Post Workout Fuel: The usual-Results and Recovery with water and banana








Food: Actually not too horrid today. I didn't meet my macros. Which means I'm going to be SUPER HANGRY in the morning. And I am actually closer to my fats than the pic here because I forgot to log my bacon at supper ;) And I'm over in my carbs but that is because of the R&R. Didn't hit my protein though. IOverall I am sure I'm pretty decent hitting my cals BUT it's the macros that are most important. Balance yo.






Additional Activity: Walk in the park. Literally. We had a family walk in the park. I also did some cute overhead presses holding my 6 yo. Those are always good for a laugh. For all of us.

There ya have it. It may be late but I still get it done. I have no reason not to. And if I'd only better manage the rest of my day I wouldn't be getting it done after midnight. I'll add that to my ever growing list of things to work on. Singing off now :)

Rock. Lift. Love 

Journey to the Stage: April 14/15

Today was legs. And I said yesterday I would take legs over chest. But yeah, it's legs. To be honest I don't actually mind squats, even sumo squats, or deadlifts, but make me lunge and I may just wanna cut someone.

Today's workout was a great combination of totally phoning it in and being a badass. Lunges I phoned it in. Squats I used 30s. Bulgarian squats I phoned it in (which is actually a lunge, masquerading as a squat). Stiff leg single leg deadlift I went up to 25s. Plus I used 20s for the calf raises. So all in all I give myself a gold star. BECAUSE IT'S LEGS AND I SHOWED UP!!

There I am ready to tackle it with more bravado than a 16 year old boy.






And then this is how I look halfway into the first set.








And since I have a nice little system going on I'll keep on doing it….

Workout: Body Beast Build Legs

Post Workout Fuel: Results and Recovery, water, banana. I need to stock up on Vanilla ShakeO, frozen berries, and spinach.

Food: Better than yesterday!!! Bonus. I know my macros are still WAY off. But I did have cottage cheese mixed with greek yogurt today and that was all kinds of a yummy protein punch. An observation I have made though is that I REALLY need to scale back the coffee. It's becoming a problem.

Not much else to say about today. When I get a grocery stock up done later this week I'll squeeze in some meal prep posts. What I'm doing. What I suck at. What I fancy myself fabulous at.

Rock. Lift. Love. 

Journey to the Stage: April 13/15

Damn it chest and tris. Why you gotta be so hard? I think I'd even take a leg day over a chest day. 

Seriously, I find chest really hard. I did make one little tweak that seemed to make a big difference so at least I traded hard of one fashion for hard of another. Two NSV birds with one stone. 

Workout: Body Beast Build Chest and Tris

Post Workout Fuel: Beachbody Results and Recovery Formula with water, 1/2 c orange juice, banana. 

Food: We won't go there. I promise. I'm trying. Grrrr…… NO ONE warned me how hard cutting would be after getting to bulk.

But HEY…I'm getting a noticeable tricep. Thank you genetics for giving me arms that do not like to show off the work I put into this muscle group. NOT. 

NON SCALE VICTORIES!!!! 

Every so often there are these awesome things called non scale victories. They are these marvellous feel good deep inside moments because they have flip all to do with the scale. I got to experience THREE of these babies today. 

Two of them are tied together. First off, I do my work on a ball instead of a bench (we don't have a second bench, no room for a second bench, and I look at the plus side of the extra glute and core work).  I had been experience some neck pain and strain from the position required for incline presses and flys. This caused me to be distracted, scrunching up my neck, and overall sucking at those moves as a result. I need some mind picking of my fellow program followers and a few had some suggestions. One was to sit on the floor and lean back onto the ball. IT TOTALLY WORKED. I was really happy about that because I felt I was able to engage the chest muscles SO much better and didn't experience any neck strain (or the headache I was getting as a side effect). TOTAL WIN!!!

But wait…there is more!! Because of that I was able to go up in my weights on the chest presses. 20s!!! I was pressing the 20s. I'm pretty pumped about that because it wasn't all that long ago that I was putting down my 3 lb weights and had to choose between being defeated OR grabbing soup cans instead. Obviously I chose the soup cans or I wouldn't be doing this today. 

Third NSV was that freaking awesome feeling you get when you are lifting the same weight as the muscly bro dude in the video. HECK YA!!! It was the drop set in the tricep kickbacks. We were both using 8s. It may not sound like much but trust me!!! 

Additional Activity:

Family walk and geocaching. Have you ever geocached? SO MUCH FUN!! The kids love the trinkets we can trade. We always leave a guitar pick. It's our thang. 

Till next time.

Rock. Lift. Love.