Pre Planning Healthy Snacks

We all struggle with finding the time to pack our healthy snacks everyday especially when you are a busy mom or have a full time job.  Well you don't have to resort to vending machines and drive thrus.  There is a way to stay on track and eat healthy while on the go.  It just takes a little planning.  I have outlined some healthy snacks so that you can see exactly how I prep my weeks.  I spend a few hours each week baking grilled chicken for wraps and salads, cutting up fruits and veggies and portioning it into baggies along with nuts and hummus to make a complete snack.  The key to sustaining your energy and blood sugar all day long is to pair healthy complex carbs (fruits and veggies) with a protein (nuts, hummus, avocados, cottage cheese) at each meal.  This prevents the crash in blood sugar which can lead to binging! 

 

I always sit down with my weekly calendar and plan out all my meals and snacks for my family and then hit the grocery store.  Afterwards I spend a few hours preparing my snacks and getting organized for the week. 

 

I love the eat clean magazine, I find a lot of my recipes from this magazine.  They even give you a 2 week meal plan that I pick and choose new ideas, especially for snacks.  I also use the gracious pantry website for meal ideas as well.

I sit down with my grocery list, weekly planner and magazines and create a 2 week meal plan for my entire family.  Then I hit the grocery store!

 

Here are all my prepared snacks!

I have included a list of some healthy snack ideas for you to use!

1. 20 grapes and 1 low fat string cheese.
2. 2 cupped handfuls of strawberries and a scant handful of raw unsalted cashews
3. handful of carrots and cucumbers and 1 tbsp. hummus.
4. 2 whole wheat rice cakes (no salt added) with 1 tbsp all natural pb (look at the label it should say dry roasted peanuts only) and 1 tbsp raisins on top
5. 1 cup plain greek yogurt, 1orange cut up with 1 tbsp almonds.  If it's too tart for you add a tiny bit of honey or agave nectar.
6. 1/2 cup cottage cheese and a handful of fresh berries.
7. 1 banana with 1 tbsp all natural nut butter
8. 1 apple with 1 tbsp nut butter or a handful of raw unsalted almonds.

Oh and of course my favorite meal of the day....SHAKEOLOGY!  It's either a meal or a snack each day!  Quick and easy, no thought required!  Just blend and Go!

 

If you ever need help with meal planning please email me and I'd love to sit down with you and come up with some healthy alternatives!  This is my passion and I love helping other people!

 You can do this, you can change your life and feel amazing!

 

Renee Smith

Independent Diamond BeachBody Coach

You Have OPTIONS!!! - New Year NEW YOU!

You have options!!  Welcome to the end of 2015.  So no matter what has happened to you in the last 12 months put it behind you.  It's ok if you fell of the healthy band wagon.  It's ok if you gained a few too many pounds.  It's absolutely ok!  You are human and we all make mistakes!  I know I've had too many sweets these last few days!  It's definitely time to step up my game and get back in high gear!

So as your Beachbody Coach and someone who LOVES working out and Eating Healthy I have decided that options are the way to go!  Not everyone loves the same workouts, meal plans, recipes and motivational style.  So that's why options are really important.  What I do keep the same is MY commitment to you!  That is, I will help you set realistic, measurable, timely health and fitness goals and we will work together to achieve them one day at a time.  We will work together for however long it takes, good, bad and ugly!!!

So what are your options???

You can join my December FIX Beachbody Challenge Group and together I can mentor you through a fitness program and help you transform your life into one that is healthier, more energetic and confident. You can be surrounded by other people who want to do the same and never feel like you are alone in your struggles.  You will have the ability to workout on your own in your home to one of Beachbody's fitness programs which I will help you choose the right one for you.  You can log into our closed group and receive the BEST support and guidance and really get amazing results on your own time! 

Your second option is to do the 21 day Reset.  The 21 day Reset is an amazing cleanse that is going to clear out the junk in your body, teach you how to eat healthy and help you shed some pounds so you can start feeling better about your body.  Honestly, there are just times when we can't control our cravings, we don't know what to eat and we have no idea where to start.  This group is going to guide you each day in a 21 day reset back to the way God intended our bodies to be! 

Your next option is to do a 60 Day Shakeology and Clean Eating Group.  This group is great for someone who isn't ready to commit to a fitness program but still wants to change their eating habits.  It's for someone who wants to learn more about clean eating and wants to give Shakeology a try.  I will provide you with weekly meal plans, recipes, motivation and tips.  I will share how I plan my weeks, prepare my snacks, deal with traveling, social gatherings and much more.  This group is all done through the closed facebook group as well.

Your last option is to join the brand new Hammer & Chisel 60 day Challenge Group!  This group is going to kick some serious booty!!!  It's brand new, it's mixed weight training, cardio, intensity and endurance!  Same format as above but all geared towards Hammer & Chisel and getting the BEST results in 60 days!!!  You can check out the new program here as well.

So now that you have heard the options it's time for YOU to ask questions!  The best way for you to figure out what program is best for you is to contact me.  What I will do is ask you some questions to find out what your own personal health and fitness goals are.  I also want to know what workouts and weight loss programs have you done in the past.  What worked and didn't work?  Why do you want to do this challenge group?  How much time do you have to devote to working out each day?  Lastly, what workouts do you like to do?  Do you like Zumba, Strength training, running, aerobics, etc..?  By us having this discussion I can really determine if this program will work for you!  I am not afraid to be honest, because I truly want to help you.

So it's ok if you ask all the questions and decide it's not your thing!  But at least you explored your options.

 So before you go joining a gym and paying out the wazoo for something you may use for 2 weeks and then be done with, give this a shot!  It just might change your life, FOREVER!!!!

Sign up NOW!!

 

Renee Smith

Independent Diamond BeachBody Coach

Chicken Fingers and Fries

I was in search of some new clean eating groups on Facebook and came across this, "Clean  Eating Christmas" Group.  The very first recipe I read was this one.  I felt like it was speaking right to me!  Just the day before I was thinking about how I really wanted to focus on transitioning our kids over to an even cleaner lifestyle.  So when the chicken fingers and fries recipe came up I was in heaven!!  I will definitely put this on my list of meals to make!!!

 Ingredients:

Ezekiel Bread

1/4 c parmesan cheese

Garlic powder

Onion Powder

Italian Seasoning

Egg whites

Sweet potatoes

Extra Virgin Olive Oil

Low Sodium Season Salt

Directions:

Toast whole grain bread, break up into pieces and put in the food processor.  Add 1/4 cup Parmesan cheese, garlic powder, onion powder, and any other spices that you like.   Process until fine.

Cut up chicken breast into strips.  Beat 4 egg whites, dip chicken in egg and then bread mixture.  

Bake on 350 degrees for about 30 minutes or until cooked through.  

For the home made fries I cut up sweet potatoes length wise into steak fry strips.  Then, put in a large Ziploc bag.  Add Extra Virgin Olive Oil and Season Salt.  Shake with bag closed then lay on a baking sheet and cook until crispy or for 25 minutes.

Enjoy!!!

Renee Smith

Independent Diamond BeachBody Coach

Gift Ideas for our Fit FRIENDS!!!

It's time to start really thinking about what to get every one of your family and friends on your Christmas list.  Do you have someone who is really into health and fitness?  Do you have someone who you would like to encourage to live a healthier lifestyle?  Do you have a friend who is just starting their health and fitness journey?  Well here is my list of must have items for someone that wants to live a healthier lifestyle!

1.  Subscription to Oxygen Magazine-This magazine is by far my favorite!  I already have a subscription and I can't wait for it to come each month.  Not only does it have great fitness tips, but it has all clean recipes, protein shakes and my favorite is motivation and encouragement to keep you working towards your fitness goals.

2.  Heart Rate Monitor/Calorie Calculator- The Polar with the chest strap is the one that I have.  It is inexpensive but really effective.  I purchased one for myself last year and use it every day.  I love that it gives you the range where you are working the hardest and at the end you can see how many calories you have burned during your workout.  I find myself pushing to get my heart rate up into the upper limits so that I will burn more calories during my workouts.  I also love knowing how many calories I burn so I can eat more as well!!  LOL!
It's just a great tool to monitor your progress!!!  Great stocking stuffer!

3.  Jump mats- These mats are fantastic for when you are doing Insanity, Turbofire or even floor exercises.  It provides you cushion if you workout on a hard surface and it protects your floor as well.  I bought mine from Beachbody and it covers a sufficient amount of area for me to do Insanity and Turbofire!! 

4.  Motivational Gym tees- I spend the majority of my days in either workout clothing or in clothes that allow me to move around easily with my kids. Having some cute gear is always a must have on my list!  This year I already have a few super cute items on my list.  Here they are!

 

5.  Water bottle-  These cups are by far my favorite.  Since you should be drinking half your body weight in ounces every day it's important to have a water bottle handy at all times.  I really like drinking out of a straw and for some reason I drink more water this way!  So hey, if it works don't change it!  You can always use a few extra cups in the pantry in case one is dirty!  These make great stocking stuffers!!!

6.  Clean Eating Magazine- Another one of my staples.  The clean eating magazine has great monthly meal plans, recipes, tips and tools to help you with your healthy lifestyle.  The recipes are really tasty and I keep them handy for when I'm searching for something new to make.

7.  Clean Eating Recharged, by Tosca Reno- When I started Eating Clean this was the first book that I bought.  I was totally hooked on the book and read it in a week.  It was exactly what I needed to start my new healthy lifestyle.  I think the biggest thing for me was that it explains exactly why you should eat this way.  When someone gives me the facts and tells me why then I am more likely to follow through!!!  It Starts with Food, by Dallas Hartwig and Melissa Hartwig is another good option.

8.  Shakeology- To some this might be an odd gift but to ME and other people that are really into their health and fitness this is the BEST present ever!!!  If someone gave me a bag of Shakeology I would be jumping for joy!  Not only does it save me $100 but it will give me a whole month of energy, controlled cravings, vitamins and nutrients to keep my immune system at optimal functioning during the flu season and overall yummy goodness!  There is nothing more important to invest in than your health!!!  So give the gift of health and nutrition to those you love!  Heck you don't even have to tell them it's healthy!

9.  The Masters Hammer & Chisel- Why not give someone the brand new Beachbody home fitness program The Masters Hammer & Chisel.  It's a 60 day total body workout that will get you in shape after the holiday is over and you are left with those extra pounds from Grandmas famous sugar cookies!  Plus you can enroll in my January 4th Challenge group and get support, motivation, accountability plus meal planning, recipes and online support through a closed facebook group.  You can participate in the comfort of your own home!  BONUS!  I just received mine which means I will be doing it with you starting January 4th!!!

10.  Last but not least NEW SHOES to kick some serious butt in your workouts!!  I just picked these Reebok Nano shoes!!  They seriously feel like air on my feet. Everyone can use new shoes to prevent injury and maximize progress!!

So have a Merry Christmas and get the ones that you love a gift of health and fitness this holiday season!!!

 

 

Renee Smith

Independent Diamond BeachBody Coach

What is a Beachbody Coach?!?!

 

What is a BEACHBODY COACH?!?!  I come across people all the time who have no idea what a Coach is or does.  I hear people telling me, "Oh yeah, I just went to google and searched P90X and bought it from Amazon or from Beachbody.com website."  Really it's not their fault at all!  It's exactly what I would of done if my coach hadn't found me!  So I hope that this video is educational more than anything!  I hope that it inspires you to seek out support from your Coach or myself!  We are here to support you and help you in any way that we can.  A lot of times I send an email to my customer leads and they never respond.  I'm pretty sure they are thinking, who the heck is this woman messaging me and what does she want me to buy!!!  RIGHT?!  We are just conditioned to being sold something!  I know I'm guilty of it too!

Hopefully this eases your mind that I am here to really truly help you create achievable health and fitness goals, guide you through the program we choose that will best fit your needs and hold you accountable to what you said you would do!  Hand in hand, together we will succeed!!  I want you to be the next success story.  I want you to feel the sense of accomplishment when you complete that last workout!  

So if you or someone else you know wants to do a program like Insanity, P90X, Turbofire, 21 Day Fix, etc....  Pass my information along to them, encourage them to watch this video and get linked up with support so they are successful!

If you have more questions feel free to email or message me at any time!  Head over to my facebook page and friend request me for more tips on staying healthy and fit!!  

Or are you passionate about being healthy and fit?  Do you want to know more about how Beachbody Coaching can possibly earn you some extra income or replace your full time job?  Ask me how?!

 

Renee Smith

Independent Diamond BeachBody Coach