Fit Body Fat Wallets

Family

6:00:00 AM

Coaching

Mastering Your Mean Girl: Melissa Ambrosini

6:00:00 AM

Coaching

Sometimes, life throws some curve balls

6:00:00 AM

Today is the first day, of the first week my kids are off of school. While I wish I could be excited to be home with them. I unfortunately cannot. BUT, why do I tell you this… I normally send my kids to a camp they love close to work and when I went to sign them up this year it was full. So, I was scrambling to figure out something to work within our budget, and after much research there were not many options. THANKFULLY, my in-laws offered to help us out. So, we landed on them taking them for a few days a week so I can work. This may sound like a glorious idea… I GET A BREAK!!! I know, I know how can I complain about that. As it sounds great and who doesn’t like a break, this is not what I pictured. I am not use to, not having my kids with me, pretty much all the time. Many times I have people ask me, why do I work so hard, why am I up late, trying to start my own company, and the question I get more then anything, When are you going to give yourself a break?!?!?! The answer to all these questions is when I can control these obstacles and when I can dictate my schedule so that I am home with my kids and my schedule revolves around my to-do list and my priorities.

Before I became a coach this vision, was just a DREAM. But with the guidance of my up line I now know that with a few simple tasks done each day, I WILL make this happen. It may not happen over night, like I would like it to, but that is just not reality, no matter which way you swing it. Rome was not built in a day and neither is a business. Today, I listened to this call, and it talked about what does FREEDOM mean to YOU!?!?! After much thought, I realized that to ME, it means creating my own schedule so that I can be here for my kids and do everything it is I want to do with them, when I want, and having my husband by our side to do them with. I challenge you to ask yourself that question. If you are looking for a way to create your own schedule, live a life you design, and want to be there for your kids whenever you want.

Comment “more info” below, so we can see if coaching can make your dreams become a reality like they are doing for me.

fat burn

SNEAK PEEK: Summer Survival Challenge

9:58:00 PM

cooking

Shakeology: What the HECK is that, anyways?

6:00:00 PM

ok, let’s get something straight right off the bat… I was a skeptic, so I totally understand and probably know what your thinking. Do I really need this shake? I worked out on and off for years, but I always struggled with nutrition. I was in denial. If someone asked I would say I understood what needed to be done, but in reality I was taking bits and pieces of what I read on Instagram to create my plan. Well, needless to say it wasn’t working. I had reached a plateau and nothing was working. So, after some convincing I decided to try it out. After researching and reading all the information on the Shakeology site I chose the chocolate. I needed that quick fix of chocolate everyday to curb my cravings. At the time, i decided not to go with the coaching plan, because I really didn’t think it was going to make a difference. I received my shakeology order and my first shake I blended ice, 1 cup skim milk, banana, and strawberries. I got better at mixing the shakes as the days went on and now they taste amazing. In my shipment was a calendar of 30 ways to mix Shakeology. I love trying new recipes and I wake up every morning looking forward to another shake.

Shakeology helped me lose the last 15 lbs and now maintain my weight. I drink my shake for either breakfast or lunch. You can make it however you would like. Here is a little background on Shakeology to help you make a better informed decision.

See why 100 doctors recommend Shakeology!

Shakeology is more nutritious than a salad and tastes like a dessert!

What is Shakeology?
Why Shakeology?

What's in it?

What can Shakeology do for you?
How to use it.

Shakeology is a nutritional protein shake that provides a wide spectrum of healthy nutrients in a low-calorie formula. Whether you use it as a meal replacement for weight loss or simply to ensure your body gets all the nutrients it needs for optimal health, Shakeology takes the guesswork out of nutrition.

Shakeology contains over 70 ultra high-quality ingredients conveniently located in one glass, to deliver nearly all the nutrients you need to maintain a healthy diet. It's good for you, and good for everyone, because everyone's diet is deficient in some of the key nutrient groups packed into just one Shakeology serving.

Protein from whey, which is highly absorbable, gives you 8 essential amino acids that help you build muscle, lose weight, support brain function, and keep your skin and bones healthy.

Vitamins and minerals support optimum health.

Antioxidants boost the immune system and help reduce free radical damage that can lead to heart disease, heart attacks, blood pressure, and stroke.

Phytonutrients support immune function and have anit-inflammatory properties.

Prebiotics support digestive and immune health.

Digestive enzymes help in the digestion of foods and increase the absorption rate of those foods for optimum health.

It is an effective way to help you lose weight, increase your energy and be the healthiest you can possibly be. Shakeology can help you reduce cravings and promote healthy digestion and regularity. Shakeology recomends that you replace one meal per day with a shake along with regular exercise and a balanced diet, participants who did this experienced remarkable health improvements. It can reduce your total cholesterol, reduce LDL cholesterol, reduce cardiovascular risk, and reduce oxidative damage caused by free radicals.

I love Shakeology because I am a busy parent and it is a quick and convenient way to get complete nutrition. It supplies me with the energy I need to help keep up with the kids and my hectic lifestyle. It is also easier to make and tastier than a salad, and it is an excellent way to eat healthy when eating a full meal is not possible. If you don't like eating fruits and vegetables then this is a great way to get all the benefits of eating a full bowl of fruits and vegetables without having to actually eat them. If you have high cholesterol then this will help you lower total and LDL as well.

It's very simple.

Mix 1 scoop of Shakeology with 8 oz. of water. If you like, add ice. Or if you want something more filling and maybe even more satisfying, blend your Shakeology with ice and nonfat, almond, rice, or soy milk. Shakeology dissolves easily, but blending it will give it a thicker, creamier texture. Honestly, when I make my shakeology I always add more than 8 ounces because I think it's too thick! The more liquid you add the thinner it gets!! 😃

If you are interested in trying Shakeology message me for additonal information.

Check out my Shakeology website for more information and to purchase Shakeology.

What do you get for your purchase of Shakeology HD?

1. Message me for a sample of Shakeology either Chocolate, Vanilla, Strawberry, Cafe' Latte.

2. You can purchase a week's worth of samples from me to try out Shakeology and see if its the right fit for you for $35.

3. You can purchase a Shakeology cleanse for $55 to jump start your weight loss program or break a plateau.

4. You can sign up for Shakeology HD (home direct) which gives your discounted shipping and automatically ships your Shakes to you each month. You can cancel at any time with no questions asked. There is also a 30 day money back bottom of the bag guarantee. If for any reason you do not like the shake you can return the empty bag for a full refund.

5. You can purchase Shakeology in the bag or 24 individual serving sizes, both are the same price. With individual serving sizes you can have an assortment of Greenberry and Chocolate, Chocolate and Vanilla, and now Tropical Strawberry and Vegan Chocolate.

Your first Shakeology order not only comes with a month's supply of shakeology.

You receive a calendar of 30 different ways to make each flavor!

You receive reduced shipping when you sign up for Home Direct.

You not only get a shake but you get a nutrient rich meal that you do not have to worry about creating yourself!
You get ME as YOUR coach.

cooking

Nutrition is 80% of your Results

5:56:00 PM

Have you ever workout consistently and saw minimal results? Did you feel like I am killing myself in the gym or my workout but you are not hitting your goal?

You are not ALONE! We have all been their, even myself, I felt this for years. Which is why I want to share with yo what I have learned. I know how frustrating it is. We all go right for the gym membership which is great and you will need this for a portion of your goal, but they then still lack in the area in which is the most important. I personally feel like gym count on this because it keeps you coming back. Planet fitness even goes as far as giving you pizza. Which is just mind blowing to me. Any who, i digress. What you are putting in your mouth each and everyday is so important. You can ask any professional nutritionist, trainer or body builder they will all tell you the same thing, “EAT CLEAN!” Have you ever heard the saying, “Abs are made in the kitchen”? The fact that 80% of your results come from what you eat is why this saying is 100% true.

What does it mean to “EAT CLEAN”?

I am by no means a professional on this topic but I have done my share of research and reading on this topic, I have met with countless nutritionists so I could get to the bottom of this. It all boils down to “power foods.” These foods are what give you the natural energy your body needs to operate on a healthy pattern.

So this doesn’t not include things like chips, cheetos, cookies, ect. These foods are fake and should be avoided. Reach for things that are close to their natural state like whole grains, lean meats, fruits and veggies. Many of us reach for soda or high sugary food to get us through our mid afternoon slump when you can easily get the same effect from a healthier option. The obesity in the world is rising so rapidly due to all the processed foods we have so easily available. We also have foods that clam to be “healthy” but are made up of nothing buy FAKE processed ingredients that are potentially dangerous to our health! They are far from “HEALTHY".

I will admit I am not perfect and eat processed things like breads and cheese. I am now eating less of it then I ever have before. I am by no means saying yo can’t have a treat here or there but the healthy options need to make up for 80% of your diet.

Number one EXCUSE, it is to EXPENSIVE to EAT HEALTHY.

Many times all it take is some planning. Check out my page on meal planning for more info. You create a list of healthy ingredients and you can make many meals all based off of the same ingredients. People don’t realized they actually spend more money on the packaged foods then they do on the healthier options. Especially since your body will crave more food because you are not fueling it with the proper nutrition.

I am eating healthy, NOW WHAT?

So, you probably thought it was that easy. Sorry to tell you but it isn’t. I have had way to many clients come to me and say I am eating healthy but nothing is happening. Here is the deal, you can over eat on healthy foods as well. Which is why portion control is so important. Not serving size… PORTION SIZE!

What is the difference between serving size and portion size?

Serving size is a measured amount of food or drink, such as a slice of bread or a cup of milk. (Don’t gauge the labels on your food for correct serving sizes)

Portion size is the amount of food that YOU choose to eat for your meal and/or snack… Big or Small- you decide.

This means a portion can contain multiple servings, without you even realizing it! YIKES!!!

Do we all eat the same amount of portions?

NOPE… Which is why I can break it out for you in a blanket statement. I can list the recommended daily amounts but in reality it all based off your weight, activity levels and goals. If you email me at crystalsfitbodyfatwallets@gmail.com I would love to help you with the tools you need to succeed.

Some healthy tips for watching your portions.

- Follow a meal plan

- Split a meal (when you are out)

- Use a child sized plate

- Stop eating when you are 80% full

- Eat slowly… takes your body about 20mins to realize it is full.

cooking

Meal Plan 101

4:19:00 PM

Your nutrition and what you eat is crucial to your results. Which is why meal planning is fundamental part of your routine. This will ensure you stay on track and hit your goals faster. The lack of planning can ruin your success.

Let me start by saying that this is a lifestyle change, not a fad diet that you will yo-yo back and forth from. The idea is to basically eat to MORE healthier foods and have them easily available to you. This will be so you are less likely to indulge, because all your food is easy and can be quickly available. Many of us don’t have healthy food in ready-to-eat portion sized servings so we tend to starve ourselves until we get to the point of starvation which leads us to shovel anything and everything into our mouth.

Meal Prepping can take on many forms. You can prep weekly, monthly, ect. I personally prep weekly because monthly is to overwhelming to me. I also like to start out small and work myself up. So I stat buy planning out my snacks, then breakfast, lunches and finally dinner. Well, I guess dinner and lunch go hand and hand for me. I typically make extra dinner to eat as lunch the next day or for two days. This makes for prepping less items.

How we meal prep can also be different for different people. It is really based on preference and time.

First option: You can spend an afternoon, most of us do it on a Sunday because we work Monday - Friday, but it can be done anytime really. After you make your plan for the week, you get started cooking all your meals. I try to keep the meals simple so I can make 3-4 options for the week. I then take my meals and my snacks portion them out into the serving size that fits my goals. Now everything is easy for me to grab, all my lunches and dinners just needed to be heated up when it is time to eat. Some people don’t like this idea because they don’t like the idea of heating up all the meals for the week. But, then some people LOVE it because the rest of their week is so EASY, because it is all done.

Second Option: This option is more about planning and less about cooking. So after you develop your plan for the week you get to prepping. But instead of cooking a ll the meals you focus on cutting your veggies, cleaning you fruit and cooking a few things that will take a while like potatoes, rice, ect. By cutting veggie and things ahead of time, when it comes to cooking dinner you just have to place it all together, it doesn’t require you to prepare everything. I still go ahead and place my snacks in containers or snack bags already in the portion sized i needed so they are easy for me to grab and throw in my lunch. I started setting up alerts on my phone reminding me to pull the meat out two days before i planned on eating it. One day to defrost in the fridge next day to marinate with juices or spices. When I walk thru the door after a long day it is easy to throw it all together and have a hot meal in usually 20-30mins.

While meal prepping remember to follow many of the guidelines on the nutrition page.

MEAL PLANNING EXAMPLE

Still need help meal planning, send me an email at crystalsfitbodyfatwallets@gmail.com

Mastering Your Mean Girl: Melissa Ambrosini

Sometimes, life throws some curve balls

SNEAK PEEK: Summer Survival Challenge

Shakeology: What the HECK is that, anyways?

Nutrition is 80% of your Results

What does it mean to “EAT CLEAN”?

Number one EXCUSE, it is to EXPENSIVE to EAT HEALTHY.

I am eating healthy, NOW WHAT?

Do we all eat the same amount of portions?

Some healthy tips for watching your portions.

Meal Plan 101

About me

Follow Us

Labels

recent posts

Blog Archive

Instagram

Popular Posts

Like us on Facebook

Subscribe to our mailing list