Holiday Survival Guide

I like to call November and December SURVIVAL MODE when it comes to nutrition and fitness.  This is the time of year when most people make excuses as to why they don’t have the time to workout or why they don’t have the money to eat healthy.  I KNOW for a fact that if you have a strong desire and motivation to DO ANYTHING then you will find a way.  If you are not highly motivated then you will FIND EXCUSES instead!  I hear it all the time.  For the last 3 1/2 years of coaching people to reach their health and fitness goals I see excuses, I see people lose motivation and give up, but I do see people that succeed.  

The characteristics of successful weight loss are this:

1.  A strong driving force or “WHY” to change their nutrition and fitness. You can’t just sorta kinda want to change, you have to REALLY WANT TO CHANGE!  After the novelty of the new program wears off, what is going to keep you going?  It’s internal motivation to change more than you want to stay the same!

2.  Committed.  People that succeed are committed.  They are willing to do whatever it takes to be successful and they are not QUITTERS. They are committed to starting and finishing the fitness program exactly as it is laid out and they will evaluate and tweak their program as they go.  But, once they go in, they go ALL in!

3.  FAITH.  People who succeed have faith!  They believe that without a shadow of a doubt that somehow, some way, they will be successful at this weight loss game.  It’s just that, it's a series of trials, errors and triumphs before you find what works for your body the best.  Those that have faith in the process and believe that I won’t lead you astray succeed.  It is those people that think it's not working fast enough, or that their progress is TOO slow, or that they NEED  MORE cardio or MORE protein and start going off and changing things on their own that get frustrated and FAIL.  The reason is that they didn’t follow the plan!  No one knows better than the trainers and nutritionists that create the program what will work.  So, don’t second guess the program.  It was designed for a very specific reason!

4. Successful people follow the nutrition plan.  Yes, I know this isn’t what you wanted to hear but it’s the truth! The people who have the MOST success are those that really do truly follow the nutrition plan laid out in the program.  If you aim to eat 80% of the time according to your plan you will get results.  If you track your food in a journal, you track your water intake, you allow yourself 1 or 2 treats per week you will make great steady and healthy progress!  You can have your cake and eat it too!


I am on a mission this holiday season to keep people ACCOUNTABLE & MOTIVATED to continue their health and fitness journey.  This time of year I’m not asking you to go 100% strict but what I am asking you is this.  

DO YOU WANT TO END 2016 BETTER THAN YOU STARTED?  DO YOU WANT TO MAKE A REVERSE NEW  YEARS RESOLUTION??? 

Imagine how much more energy you would have to get in your holiday shopping, wrap presents, to visit with friends, to get in those extra work hours, and do everything on your holiday wish list if you ate healthier and exercised 30 minutes each day?  

Did you know that just the simple act of fueling your body with really great nutrient dense food can ALONE boost your energy level and metabolism?  
I know for a fact when I do my workout first thing in the morning that I feel more empowered and strong to take on the day!  I find when I fuel my body with healthy foods I’m not starving or craving unhealthy snacks.

It did not happen over night but through support, accountability and daily motivation I have changed my entire life and then passed it on to my family.  We have never felt better, our kids are learning great habits and we are not stressed about the holiday season.  We are planning a healthy Thanksgiving dinner, some fun get togethers with friends but we are staying accountable to our workouts and we are eating on track 90% of the time.  We know that when our treats happen they are earned and they are in moderation!  It is truly just a shift in mindset of taking it one day at a time and not getting overwhelmed by the big picture!

So that’s the game plan!  I feel that it would be super VALUABLE AND HELPFUL to do the same for YOU!!!

I am going to run a 4 week HOLIDAY SURVIVAL guide support group starting on December 5th and running until the end of the year!  

Here is what you can expect from this group:

1.  A health and fitness program to fit your needs in 30 minutes or less each day.

2.  Sample meal plans and recipes to help you stay accountable, to help you with quick easy meals and snacks to fit your lifestyle.

3.  Daily accountability through a closed online support group.

4.  Tips on handling holiday parties, a restaurant guide, traveling tips, healthy alternatives to holiday favorites.

5.  Motivation, Accountability every single day to help you end the year stronger than you started.  

What if you could lose a few pounds this holiday season, rock in the New Year feeling confident and not defeated yet HAVE A REALLY GREAT AND ENJOYABLE HOLIDAY SEASON?  

So what are the requirements to participate in this group, because I know that is what you are thinking!!

1.  You must be a customer of mine on TeamBeachbody, which means that I am assigned as your FREE coach.  If you already have a coach please reach out to the person you work with.  If you do not have an account, then contact me.

2.  You must commit to a  fitness program and nutrition plan in which we will discuss options that are best for you, your ability level, your time constraints and your needs.  

3.  You must commit to checking into the accountability group daily and reporting progress.

Are you in?  Does this sound like something you would like to do???  

I am committed to helping YOU END THE YEAR STRONG!  LETS DO THIS!!!!

Renee Smith

Independent Diamond BeachBody Coach

Shakeology Mug Cake

                  

So I am going to just shoot it straight!  I have a killer sweet tooth and I love anything chocolate! I have a hard time passing it up! I was in dire need of something last night so I whipped up this bad boy! It satisfied the need for something sweet and I didn’t kill my healthy eating! I am very aware that when you heat up Shakeology it does take away some of the nutritional value, but I already had my shake for the day so it's ok!  I’m totally cool with it! You have to give this a try!!!

Ingredients

1/4 tsp baking powder
1 scoop Shakeology
1 Tbsp sweetener of your choice {optional}
dash of salt
1 egg
optional mix in: peanut butter, cocoa powder
2 or 3 Tbsp water/milk

Directions

In a mug mix Shakeology, baking powder, salt, cocoa, and sweetener. Next, mix in an egg and 2-3 tablespoons of water/milk. If you want it to be more moist then add a little more water. Mix until dry ingredients are wet. If you’d like to add peanut butter, put one dollop in the center and push it down a bit. Microwave for 90 sec. Personally I do 55 seconds because I like mine a little more gooey on the inside. When it is done the edges will pull from the sides.

 Renee Smith

Independent Diamond BeachBody Coach

Mancakes

                 

Yes I said it right, MANCAKES not pancakes!  I first learned about mancakes from my coach Deidra and then I watched Maegan post about them all the time and how awesome they are.  I decided that I just had to give it a try.  ACTUALLY, my husband decided he was going to make them!!
I am hooked and there are so many different ways you can make them!  Today I’m sharing one of our favorites. If you are looking for a way to eat pancakes but keep it clean and not overkill it on the carbs this works great.
You can make them ahead of time, let them cool and then store them for later or you can eat them immediately.  Either way they are delicious.
If you try it definitely let me know what you think!!!!

Yes I said it right, MANCAKES not pancakes!  I saw this recipe and decided that I just had to give it a try!!

I am hooked and there are so many different ways you can make them!  Today I’m sharing one of our favorites. If you are looking for a way to eat pancakes but keep it clean and not overkill it on the carbs this works great.  It's no secret that I LOVE my carbs but I do try to keep them in check.

You can make them ahead of time, let them cool and then store them for later or you can eat them immediately.  Either way they are delicious.

If you try them, definitely let me know what you think!!!!

Ingredients

1/4 c quick oats
4 egg whites
1/2 c berries or 1/2 of a banana
1 tsp vanilla
1 tsp cinnamon

Directions

Heat pan to medium heat
Combine egg whites, oats, vanilla & cinnamon.  You can blend or put it in a bowl and stir.
Add fruit and pulse blender.
Using a 1/4 cup, pour into pan, cook on each side for about 2 minutes or until edges are firm.
Flip once, let cool and store or eat immediately.

Renee Smith

Independent Diamond BeachBody Coach

21 Day Fix Extreme Recipe: Chicken Fajitas

                  

We are also experimenting with the recipes on the Fix Extreme and so far there has not been 1 recipe that we haven’t loved!  We made the chicken Fajitas on Sunday  night and we actually made extra so we would have lunch for Monday.  Not only was it really delicious, it made great leftovers too!  This is something you could make in bulk and portion out for the entire week and have lunches for a few days.  If you have non clean eaters in your family you can still do the chicken fajitas but just give everyone else shells to use instead of lettuce!
So please put this in rotation, it’s quite awesome!  Make sure to let me know what you think!
This recipe makes 4 servings and 2 fajitas each

Ingredients

1tsp chili powder
1/2 tsp. sea salt
1/2 tsp ground cumin
1/2 tsp garlic powder
1/2 tsp olive oil, divided, use
4 (5-6oz) raw chicken breast, boneless, skinless, cut into 1/2 in strips
1 medium red or green red bell pepper, cut into thin strips
1 medium onion, thinly sliced
1 tbsp fresh lime juice
8 large romaine (or butter) lettuce leaves
1/2 medium avocado, thinly sliced
1 cup fresh salsa
lime wedge for garnish optional

Directions

Combine chili powder, salt, cumin, garlic powder, and 1 tsp oil in large resealable plastic bag. Add chicken, bell pepper, and onion; mix gently to coat. Refrigerate for 15 minutes. Heat remaining 1 tsp. oil in large nonstick skillet over medium-high heat. Empty contents of bag into skilled; cook stirring frequently, for 5 to 6 minutes, or until chicken is cooked through. Remove from heat.  Add lime juice. Evenly top lettuce leaves with chicken mixture, avocado and salsa. Garnish with lime wedges if desired.
Containers:  2 Green, 1/2 purple, 1 red, 1/2 blue
You gotta try this!  It’s amazing!!!

We are experimenting with the recipes on the Fix Extreme and so far there has not been 1 recipe that we haven’t loved!  We are making the chicken Fajitas on Sunday night and we plan to make extra so we can have lunch for Monday.  Not only is it really delicious, it makes great leftovers too!  This is something you could make in bulk and portion out for the entire week and have lunches for a few days.  If you have non clean eaters in your family you can still do the chicken fajitas but just give everyone else shells to use instead of lettuce!
So please put this in rotation, it’s quite awesome!  Make sure to let me know what you think!
This recipe makes 4 servings and 2 fajitas each

Ingredients

1tsp chili powder
1/2 tsp. sea salt
1/2 tsp ground cumin
1/2 tsp garlic powder
1/2 tsp olive oil, divided, use
4 (5-6oz) raw chicken breast, boneless, skinless, cut into 1/2 in strips
1 medium red or green red bell pepper, cut into thin strips
1 medium onion, thinly sliced
1 tbsp fresh lime juice
8 large romaine (or butter) lettuce leaves
1/2 medium avocado, thinly sliced
1 cup fresh salsa
lime wedge for garnish optional


Directions
Combine chili powder, salt, cumin, garlic powder, and 1 tsp oil in large re-sealable plastic bag. Add chicken, bell pepper, and onion; mix gently to coat. Refrigerate for 15 minutes. Heat remaining 1 tsp. oil in large nonstick skillet over medium-high heat. Empty contents of bag into skilled; cook stirring frequently, for 5 to 6 minutes, or until chicken is cooked through. Remove from heat.  Add lime juice. Evenly top lettuce leaves with chicken mixture, avocado and salsa. Garnish with lime wedges if desired.

Containers:  2 Green, 1/2 purple, 1 red, 1/2 blue

You gotta try this!  It’s amazing!!!

Renee Smith

Independent Diamond BeachBody Coach

Don't Get Lazy THIS FALL!!

 

September is in mid swing and ahhh a breath of fresh air or fall air I should say!!!  I have noticed everywhere that I go the last thing people are thinking about is their health and fitness.  Everyone is talking about Pumpkin Spice Lattes, Hot Chocolate, Pizza and football party food.  Our families schedules are just jammed full of running errands, being the taxi driver for our kids activities and still trying to maintain our job, our home and our personal sanity.  So if you are like me, the first thing to go is my sanity when life gets crazy!  Thank goodness I have a good fitness and health routine going because that is the last thing that I would give up.  But maybe that isn't the case for you.  Maybe you are the person that rationalizes that you are not important or that we should sacrifice ourselves for our kids.  I have to say that while that sounds so humbling, you are actually doing them a great disservice.  Think about it.  When you don't take care of yourself what happens?

You feel gross in your clothes, your muffin top hangs over your pants, you are tired, your hair and skin feels blah.  You become irritable because you are not happy with how you look and feel and in turn you take it out on your kids. Then fast forward 10-20 years.  Your kids are grown, maybe grandchildren and you want to play with your grandkids but a lifetime of poor eating habits and being overweight have wrecked your body.  You now have sore joints, high blood pressure and cholesterol.  You are easily winded and your metabolism is slowing!  Now what if you would of made the changes now?  Would you be able to keep up with those grandkids or even just spend time doing fun activities with the ones that you love?  Most likely the situation would be different if you made different choices now!!!

But WAIT you say!!!!  I don't have money to eat healthy!  It's so expensive and I have to cook 2 meals!!!  I don't have money to buy Shakes!  I don't want to drink my food!  I don't like to cook!  I don't have time to cook!  I'm afraid this will be another thing that I sign up for and FAIL!!!  I just don't want to do it!

STOP for one minute and think about the residual benefits of leading a healthy life!!!  I know for me I want to be around for my kids and I want to teach them how to be healthy.  It's time for me to think about my family too!  It's not just about you, it's about everyone that you come into contact with on a daily basis.

It's crazy to think that 1 person (YOU) can have such a positive influence on others!!!  So instead of thinking about yourself and all that YOU have to DO...think about everyone else that NEEDS you to BE HEALTHY and STRONG too!!!!
I want to teach you how to make being healthy a lifestyle.  So starting on October 3rd, for 30 days I am going to teach you how to make a meal plan, how to make healthy choices, find substitutes for the things that you love, learn new recipes, little tips on how to pack a cooler when you have endless activities and responsibilities.  Tackle the holidays, parties, social events and more with all the support you need from me!  Online closed accountability group where we will set goals that are realistic to your needs. Contact me for more information on how you can be enrolled in my 30 Day Clean Eating and Shakeology Support Group!  I promise you that it's way more than a bag of Shakeology!  It's your LIFE!!!!  It's the start of a new you!!!

Renee Smith

Independent Diamond BeachBody Coach

Meal Plan

It is very important when exercising and trying to lose weight that you eat 6 small meals per day.  This helps you to keep your blood sugar levels steady.  It also helps your body maintain its muscle mass and fuels your body for your daily activities.  Always eat breakfast within 1 hour of rising!  And more importantly ALWAYS EAT BREAKFAST!  Breakfast is the most important meal of the day.  It starts your metabolism and gets your body ready for the activities you have to do during the day.  If you are not losing weight it could be because you are not eating a healthy breakfast with complex carbs and protein.

Also, make sure you always pair complex carbs and protein at every meal.  I recommend Tosca Reno's Eat Clean Recharged Book!  She really explains the entire history and science behind eating clean and why you should pair your foods strategically together to get the results that you want!
Breakfast

Before I eat my breakfast I get a large glass of warm water and squeeze 1/2 fresh lemon into it.  I drink the entire thing before I eat.  This helps cleanse your body, improves digestion, and helps the body shed toxins.  Lemon water is a natural diuretic.  Each morning I eat oatmeal of some sort.  My usual recipe is:

1/2 cup oatmeal

1 handful of blueberries

1 tbsp flaxseed.
4 hard boiled egg whites
1 cup black coffee (optional)

2 1/2 hours later I have my mid morning snack:

1 apple with 2 tbsp all natural almond (or peanut) butter.  You can also do any one of these options:

•  20 grapes and 1 low fat string cheese.
• 2 plain (no added salt) whole wheat rice cakes with 1 tbsp all natural nut butter and 2 tbsp raisins.
• 2 tbsp low fat roasted red pepper hummus and carrots and celery.
• 1/2 cup plain (no fruit) greek yogurt with fresh berries on top with a drizzle of honey or agave nectar and a scant handful of raw unsalted slivered almonds.

Lunch

Chocolate Shakeology with 1 tbsp of all natural almond (or peanut) butter, 1 banana, 1 cup almond milk or water and ice.  I blend mine in this handy little Ninja single serving blender!  AMAZING!

Before I drank shakeology I would eat: 

1 piece of grilled chicken on a salad.  I would add every veggie I had in the fridge.  Carrots, cucumber, tomatoes, peppers, feta cheese, slivered almonds and low fat balsamic vinaigrette dressing (1tbsp). 

Always drink a big glass of water!
Afternoon snack
Fruit and a glass of water.

Dinner
Usually chicken of some sort and veggies.  I use sweet potatoes a lot of times and brown rice, quinoa and orzo.  Check out my eating clean recipes for more ideas.

Snack

 If I am still hungry in the evenings I will have 1/2 cup greek yogurt with fresh fruit and a dab of honey!  Green tea to drink!  Green tea has these awesome natural antioxidants that help to fight off hunger and shed your body of toxins! 

Message me for customized meal plans and additional ideas!  I'd love to help you reach your weight loss goals!

Do you really want to get down to the STRIPPED version of this meal plan?  Message me for the STRIPPED PLAN and exactly how I implemented it to lose those last 10 pounds and tighten up before vacation.

Renee Smith

Independent Diamond BeachBody Coach

Pumpkin Pancakes

I can't wait to try this recipe, it sounds amazing!  Just in time for the fall season!

Ingredients:

6 egg whites
1/4 cup canned pumpkin
1/2 cup cottage cheese
1 tsp. vanilla
1 cup whole rolled oats
1 tsp. pumpkin pie spice
Real Maple syrup.

Mix all ingredients together.  Spray pan with clean cooking spray (I prefer coconut cooking spray) and make pancakes!  Top with maple syrup!

Renee Smith

Independent Diamond BeachBody Coach