21 day fix: My results so far!

I have been doing the 21 Day Fix and I feel in love with the easy eat plan. You just eat our containers and move on! No counting calories or points. And I have lost 9lbs so far!I will have to get a more updated pic for next week! I really tell in my legs and stomach and my booty is def getting more firm and lifted (which the hubby likes to point out!) If you are interested in learning more about the 21 Day Fix and joining my Summer Slim Down Challenge Group, please Leave your email below or email me at kmyers12410@gmail.com

Summer Slim Down Challenge

I am looking for 6-8 people who I can personally help feel and look their best this summer and make it last! The Summer Slim Down Challenge will be starting Mid May/Early June and my last group filled up FAST and they are doing amazing!! I am doing a small group so I can really focus in on these people and help them reach their goals. I will help with your meal planning, accountability, support, motivation, help you figure out a good workout program that fits your needs, goals and lifestyle etc. This group is to help YOU! I will be in contact with you ATLEAST every other day, if not more, making sure you are staying on track because sometimes that is the hardest part!! If you are interested, please email me at kmyers12410@gmail.com or leave your email in the comments!

5 Day Shakeology Challenge!

I am hosting a 5 Day Shakeology Challenge the week before Memorial Day AND I am only taking 4-6 people and spots fill up fast!!! This is a great to kick start your summer goals, break that plateau, and get rid of all that extra water weight and detox to feel your best this Memorial Day weekend (hello the beginning of bikini season). It is also a great way to try Shakeology before you buy a 30 day supply. The Challenge includes: Meal plan, grocery list, packets of Shakeology for the challenge, Free support and accountability not to mention amazing results! If you are interested in joining my challenge, please leave your email below or email me at kmyers12410@gmail.com

Feel Your Best This Summer Challenge Group (ladies only!)

I only have a few spots available for my Girls only Summer Group. I am looking for 6-8 women who I can personally help feel and look their best this summer and make it last! You must WANT to commit to this to be in the group. I am doing a small group so I can really focus in on these people and help them reach their goals. I will help with your meal planning, accountability, support, motivation, help you figure out a good workout program that fits your needs, goals and lifestyle etc. This group is to help YOU! I will be in contact with you ATLEAST every other day, if not more, making sure you are staying on track because sometimes that is the hardest part!! If you are interested, please email me kmyers12410@gmail.com (I sometimes do not get the comment until later)

10 Tips To Eating Healthy On A Budget

I hear it all the time! "I can't afford to eat healthy, therefore I can't lose weight" or "I can buy all this (usually garbage) versus those fruits and vegetables". Well I am here to help you see that eating healthy can be budget friendly!!

1. Shop in season! When you buy produce that is out of season, then it will be more expensive. It is more expensive for the stores to bring it to the store, therefore you pay for it! The list below shows what and when you should buy depending on the season.

2. Buy locally. This again goes with you pay for how expensive it is for the provider to bring it to you. If you are buying locally, A. you know where and what it is grown in and B. It is cheaper!!

3.It is ok to buy frozen fruits and veggies!! Do not be afraid of them. I buy them all winter because it is harder to find fresh fruits and veggies in my area that are reasonably priced. DO LOOK AT THE INGREDIENTS! No added sauces or sugars. Make sure they just say "strawberries" or "broccoli"

4. Stick with your list. Yes, the stores are known for flashy packaging and "buy one get one free". Most times, those products have added stuff to them and will cost you in the long run with your help.

5. Shop on the outside aisles. This is more a healthy tip but you do not want to go in the chip, soda, snack aisles if you are trying to live a healthier lifestyle. These products have added chemicals and yucky ingredients. You can however get your frozen veggies and fruit, almonds and so on in the aisles just get out of there fast!

6.Do NOT Shop hungry. I have done this and bought soooo much more than I was supposed and usually it was stuff I would not have normally bought.

7. Buy in Bulk. Sam's Club and big stores like this are soo popular and they are a great way to save money and get healthy foods you need.

8. Split it with a friend. Something I did when I first started this journey was share my meat and veggies with my aunt. It is usually cheaper to buy in bulk but who needs 5 lbs of carrots or apples! So if you find someone to split it with, you are getting it for cheaper and you and a friend are eating healthy.

9. Coupons! I became a coupon QUEEN when I first started this journey. I would clip coupons for paper products, body care, detergent, etc and that saved me money to spend on my healthier ingredients

10. Try new things! There are always veggies, fruits, grains, lean meats, etc that you haven't tried. This goes back to the in season produce. Every season I try a new piece of produce. This expands my food choices and I have an easier time finding produce for cheap.

Do you have a healthy shopping tip? Leave it below in the comments :)

Stop Being So Hard On Yourself!

I will admit, last week was a hard week for me. I am my own worst critic! I pick apart all aspects of my life and judge it, tell myself how I should be doing things, or that I am not doing things right. I judge myself all the time. I heard this over the weekend and it just stuck in my head ever since. We can not truly reach any goals (weightloss, health, career, relationships etc) if we are constantly down on ourselves because we never move forward, we just stay stuck in the past! Not to mention, God made us how we are, perfectly and beautifully! I am who I am because I God made me this way. Today, make a stand to stop picking yourself apart, tell yourself that you are beautiful and make your mission to set goals this week and crush them. This fitness/health journey should not be about changing yourself out of dislike for who you are, it should be about being healthy and loving yourself inside and out. Do it for you and you alone! 

Getting Fit And Confident For The Summer

For April I am starting my "Get Fit and Confident For The Summer" posts. All things to get hot, sexy and feel confident this summer. It will include recipes, beauty and spa tips along with workout stuff as well. To kick it off is the new T25 Promo Challenge Pack!!!!

It is almost summer!! YAY!! And Team Beach Body has put the Focus T25 Challenge Pack on sale this month. I LOVE LOVE LOVE Shaun T. I also love short workouts that give you results. I lost 8lbs last summer doing T25 before my beach trip (yes that is me in the pic). Short workouts are just as effective if not more effective as slaving at the gym for an hour or more. This Challenge pack offer saves you $90!!!!!!  You also get free coaching, support, motivation, accountability and AWESOME results!! It also qualifies you for my giveaway for the month of April of a $75 value that will help you further reach your weight loss and fitness goals. If you are interested in the giveaway or T25 and my journey on T25, please leave your email below or PM me facebook (www.facebook.com/bbckristie)

Why Haven't You Started The Fix Yet??

Yes this is me, 5 weeks of the 21 day fix eating plan and workouts! I LOVE this program. It has given me more results in 5 weeks any I have gotten in a LONG time. It has taught me how to eat (because nutrition is the hardest part and you can over eat on healthy foods). This would be the perfect program for you to start if you are looking for fast results. It also qualifies you to get in the GIVEAWAY (see previous post) worth over $75, which will get you closer to your summer body goals. If you are interested in learning more about the 21 Day Fix or how to get in on my Free Love Your Body for Summer challenge group, please leave your email below or email me at kmyers12410@gmail.com  . I want you to have the body you deserve.

It's a Giveaway!!!! Just in Time to Get You Fit and Loving Your Body For Summer!!

It’s a Giveaway!!! I am soo happy to announce that I will be having my first giveaway. This pack will help you reach your goals and love your body this summer! It is a $75 value and includes: A 30 Day Supply of ActiVit Metabolism vitamins (gives you all the vitamins and minerals to keep your body in amazing shape and aid in weightloss), a Shakeology Shaker cup (take your shakes on the go), 3 different flavor packets of Shakeology (to try out different flavors of Shakeology and help reach your weight loss goals), and Sarah Fit Get Skinny Again by Sarah Dussault book (has workouts for the gym and at home, clean eating recipes, tips on how to be social while reaching your goals etc). How to Enter: First, share this picture on Instagram (coach_kristie) or Facebook (Coach Kristie) and tag me in it! Second, you must purchase a challenge pack or Shakeology through me or become a coach (my team member with free training and helping others reach your goals while reaching your own and getting paid) from now until the last week of April. Every friend referral, you get another entry, just make sure they give me your name. Challenge packs, Shakeology and becoming a coach, come with free coaching, support, motivation and accountability. This will help you get in amazing shape for the summer and help you feel your best and love your body! For more information, please leave your email below or email me at kmyers12410@gmail.com

Be-You-tiful

You are beautiful! You are the only you out there! Do not do things to change the person you are (inside or outside) because you do not think you are pretty enough, handsome enough, good enough etc. If you workout, eat healthy, do it because you want to be healthy and live longer. If you put on makeup daily or dress a certain way, do it because you want to not because you are doing it for someone else. Make changes for yourself! Be the best version of you!

Love Your Body for Summer Challenge Group!

One of my goals this year, is to help as many people as I can LOVE their bodies this summer. You do not have to be stick thin or not eat for weeks to love your body this summer! So I am launching my Love Your Body for Summer Challenge Group. We will all be on our journeys to loving our bodies for the summer and feeling amazing throughout and when the 90 days are up! If you are interested in the challenge, leave a comment below or email me  (kmyers12410@gmail.com) or message me on facebook (www.facebook.com/bbckristie)

Clean Eating Chocolate Protein Muffins

I am participating in a challenge called #100happydays on instagram and facebook. I think we all have an issue of not being grateful for what we have and look so much at the negative and with this yucky weather, I have fallen into this trap of negativity. So to start off the challenge, I am doing something I love to do, play with healthy recipes. I adapted this recipe from Toneitup.com (go check them out for awesome recipes and workouts). If you are on the 21 Day Fix, I would count this as a yellow container. Let me know if you try the recipe and what you add to it to make it your own :) 

Chocolate Protein Muffins (serving size is 1 muffin, makes 12)
-1 cups of protein powder (I used Optimum Nutrition Gold 100% whey Vanilla)
-1 banana ripe
-2 tbsp melted coconut oil
-2 tbsp of 100% cocoa powder
-3 tbsp of chocolate chips (I used Hersheys special dark chocolate)
-1/2 cup of egg whites (or about 4 egg whites)
-3 tsp baking powder

Preheat oven to 350 degrees. Place mixed batter in cupcake tins and bake for 10-15 minutes

Week 3 Review of the 21 Day Fix

Week 3 Review of the 21 Day Fix
ITS HERE! It has officially been 21 days! Boy time flied by! I am very excited with the results I got and am currently on Round 2. So what have a learned this week:
1. You can get results in 21 days!
2. Changing up my diet not only helped me lose some stubborn pounds but helped my energy levels, my sleeping, my mood etc.
3. I do not think I would have made it without my Shakeology. It has kept me sane and helped me power through the day. With being in a calorie deficit (you need to eat less calories to lose weight) I was afraid I would lose energy but Shakeology has helped me through without having to drink extra coffee.
4. I lost more weight in these 21 Days then I have in 3 months!!
5. I love Autumn Calabrese and her workouts! Enough said

My Results
Total over the 21 days. I lose 4.4lbs and 13 inches all over. The pictures might not look like I lost alot, but I can tell a difference in my clothes and again I do not have alot to lose, mainly gaining muscle to look more toned, which will replace the fat. I am very excited to see what Round 2 results will look like :)


If you are interested in learning more about the 21 Day Fix and what it can do for you, please contact me by email (kmyers12410@gmail.com), my website (www.beachbodycoach.com/kristiemyers) or my facebook (www.facebook.com/bbckristie)

Make Your Dreams A Reality While Helping Others!

I joined the Beachbody Team because I wanted to give back to people, what Beachbody has given me. I love helping others reach their goals, while still on my own journey and get paid for it. YES! I get paid to do something I love and am passionate about. You do not have to know everything and all about fitness and nutrition, I am still learning every day myself. You just need to have the drive to want to help others and get paid to do so, make your own hours, be your own boss, make some extra money to pay off those loans, go on a vacation, buy your dream house. I got to quit my job and go back to school full time while still helping my clients and reaching my own health and fitness goals. And you can do that as well! I am looking to build my team with people who are dedicated and ready to help others (there will be training included so no worries)! If you are interested in more information please leave your email below, email me at kmyers12410@gmail.com or message me on my facebook (www.facebook.com/bbckristie)

http://www.youtube.com/watch?v=eZinXAWFy0c

Clean Eating Challenge!!

It's here again! I am doing another FREE 5 Day Clean Eating Challenge Starting April 7th. This is a great way to debloat, detox, cleanse your body of toxins and get back on track with your healthy habits.The challenge includes: *free grocery list *free recipes and menu *motivation and accountability *free coaching *awesome results! If your interested in learning more about clean eating or in the challenge, leave your email below or email me at kmyers12410@gmail.com

Quick and Easy Clean Eating Snacks

Happy National Nutrition Month!!! I had a request to give some ideas for quick, easy and clean snacks. I am constantly on the go and when I can stay put, I am busy (nursing school, clinicals, being a wife, cleaning jobs, being a health/fitness coach etc). I needed ideas that I could eat fast and did not take much prep time. FINALLY I came up for a list of foods that worked in my lifestyle and were still very yummy and filling. I divided them up between morning snacks and after noon snacks just because I like to have some things in the morning because of how your body uses them for energy versus the afternoon.

Morning Snacks
-Fruit with nut butter! I like to have mine before 3pm so that I use that sugar during my workouts and it doesn't store as fat later. BUT if I have a crazy sweet tooth, I will have some berries at night.
-Shakeology (oo I can't leave it off the list!). It is super quick, easy and very filling plus it will aid in your weightloss efforts and give you energy! In the morning, I mix it with fruit, spinach and water or just coffee.
-Nature Valley Crunch Bars. I like these when I do not have time to prep. They have minimal ingredients and all natural.
-Greek Yogurt with some fruit and stevia. Good source of protein that will keep you full and going until lunch
-Homemade Protein Bars. I will post the recipes this week as well

Afternoon Snacks
-Veggies and hummus! I love LOVE LOVE hummus these days. My favorite is Tribe Forty Spice. Just the right amount of kick and goes well with cucumbers and red bell peppers.
-Shakeology!!! Yes you can have it any time of day! In the afternoon I mix it with Unsweetened Vanilla Almond Milk and peanut butter or just almond milk.
-Greek Yogurt with a little agave.
-Almonds. Good source of fat that will help you feel full and give you good energy
-Nature Valley Protein Bar. Again they are fast, easy and quick to grab if I need something in a hurry out the door
-Kind Bars. They are also all natural and delicious. Try and avoid the ones high in sugar though
-Air Popped Pop Corn. stay away from the microwave kind since they have alot of unknown chemicals in them

If you have any quick and easy snack ideas, please comment below. If you are interested in Shakeology and its benefits, see my post on it or message me :)

21 Day Fix: Week 2 Review

Total loss in 2 weeks: 2.2 lbs and 9 inches

Week 2 Review of 21 Day Fix
I am very excited to be more than half way through the 21 Day Fix. I have had so much more energy and feel awesome! What I have learned this week:
1. If you are TRULY hungry, eat! Learn to listen to your body and yes there is a difference between thinking you are hungry (not getting enough water could be your issue) and being hungry. I have been messing around a bit with the calorie range to met my activities for the day. Some days, I did add an extra veggie and carb since I was more active, like on my clinical days or when I am burning more calories in my workouts like hiking.
2. This can be a lifestyle. When I first saw the program, I was like " YOU WANT ME TO ONLY EAT THAT???" It seems weird to say that because you get alot of nutrient dense food, but I was going from eating carbs at every meal and snack to 2 a day. It is still tough some days but that is cravings, not my body saying it needs it.
3. I can eat like this and still feed my picky husband. My husband and I have very different lifestyles with it comes to food. I LOVE veggies and fruit and he doesn't go near them. It is tough some days when he is eating his burger with a roll and french fries but I just have mine bunless, sweet potato wedges and veggies. Just as filling and satisfying. I also do not spend any extra at the grocery store since I am making the same meal just changing it a bit to fit my needs. He has also been very supportive through this process along with my entire journey and I dont know what I would do without him in my corner :)
4. I can enjoy the foods I love while still getting results. I LOVE Dark chocolate. So I save a tsp a day for just dark chocolate. It keeps me sane and I love that I can still see results and enjoy it.
5. I will be doing atleast one more total round of the Fix. This program is meant to help you develop a lifestyle change. I am not at my goals yet, so I will continue with another round of the program as is but from  now on, I will eat like this forever (just once I meet my goals, go up to the maintain calorie range).

My Meals
I didn't take any pictures of my meals this week but that is because I tend to eat the same sort of things. It seems boring to some, but it is what I like to do. This week though, I will make sure I make out a meal plan for the week to show everyone what I am eating and when.

My Results
This is the good stuff right? Well this is the disclaimer I would like to give. I do not like my scale. It is not my friend. I am only using the scale for blogging purposes and to show everyone to really not rely on it. This week I only lost .2 pounds. BUT I lost 4 inches! So do not just focus on a number on the scale. Why I think I have not lost pounds: I do not have much "weight" to lose, I am building muscle and I have been around this current weight before I gained all of my weight and I honestly think that everyone's body has a weight it likes to be at, therefore this "weight in pounds" might be mine (doesn't mean I am not losing body fat though and building muscle). So here are the pics for my week 2 results.


If you are interested in seeing what the 21 Day Fix program can do for you, please email me (kmyers12410@gmail.com), Visit my facebook page (www.facebook.com/bbckristie) or Go to my website (www.beachbodycoach.com/kristiemyers)

Transformation Tuesday: I want to inspire you to make your dreams your reality

Transformation Tuesday
 I want to inspire you to make your dreams, your reality! I am just a normal girl with the same 24 hours in a day as you. I just got sick and tired or being sick and tired and did something about it! I want to show you that too can get results and reach your goals! What are your dreams and goals? What is holding you back? What are you going to do to change it?!? I want to hear your stories!

Week 1 Review: 21 Day Fix

My Week 1 Review of the 21 Day Fix
Week 1 is complete! YAY!!! I have to say that this week was a bit of a struggle but usually the first week of any new program is. I have learned alot though in just a week:
1. I was eating WAYY too much healthy food (yes you can over eat on healthy food). I was eating ALOT of peanut butter, fruit and starchy carbs and not enough veggies. I was doing Body Beast before this, tracking my macros and calories and trying to get a certain amount of carbs in a day and not watching what those carbs were.
2. I missed salads. Again, I was trying to reach a certain calorie and macro goal before so salads just didnt have enough calories in them to fit my plan before. I have one every day now and LOVE it (even got the hubby eating more salads as well)
3. I don't miss all those carbs. I was surprised because I was eating a carb at every meal (including snacks). The first day was a little difficult but by Day 7 I was fine with the 2 carbs a day.
4. I need a eat a just a little more than the plan starts for me on certain days. I am a nursing student so I have days where I am on my feet for 5-6 hours at a hospital and I need more food to fuel those days since they are not my usual days activities. I am going to add a container or two on those days to fuel me through those days (a veggies or carb on those days or an extra shakeology).
5. I missed cardio. I love LOVE love lifting weights especially since it was something my husband would do with me but I missed my cardio as well. I love that this program incorporates weights with the cardio so I get my fix of both.

My MealsMy meals varied from day to day because we all need a little change in life but I do enjoy eating some of the same things every day like my breakfast and snacks. I CRAVE them daily, which is perfect because it keeps my grocery bill down and helps me stay on track. So below are some of my meals for the day including what containers they fill. I will be posting some of the recipes for them through out the rest of my challenge :)

2 Green, 1 Red (Chicken Meatball), 1 Orange

1 Red (Vanilla Shakeology) and 1 Purple (Pineapple and Strawberries)

My ResultsI am pleased with my results seeing as its only been 1 week. I do not have alot of weight (lbs) to lose so I will not realistically lose 10-15lbs in the 21 days but I am happy I have started to lose inches as well. I lost a total of 2 lbs and 4 inches over my body. I can definitely see a difference in my stomach. I apologize now for the pic being in my bra. I figured it covered more than my swim suits anyways haha.



How You Can Join the Challenge!
We have a private group of just women who are doing the 21 Day Fix who are all seeing awesome results! If you would like to be apart of the challenge, message me on facebook (https://www.facebook.com/BBCKristie) , email me (kmyers12410@gmail.com), visit the link below, or leave a comment!
http://teambeachbody.com/en_US/shop/-/shopping?referringRepId=303114

Will Eating Fat Make You Fat????

Does Eating Fat Make You Fat?
The short answer is NO!!! We live in a society where everyone just believes "Oh if I eat fattening foods, I will gain fat" and they cut out all products that have fat and go to "no fat" or "low fat" products. Little do they know that they replace those fats with artificial junk, excess sugar and fillers! They have to ADD to take that fat away. When you eat more carbs and protein that your body isn't using, then that gets stored as fat, not good healthy fats.  Also, eating an excess about of calories a day will make you gain fat.

So Now What?
You NEED fat in your diet to survive and have everything working properly. Our bodies are made to have a certain amount of fat per day. This varies based on height, weight, gender, calories consumed, calories burned but roughly you should have about 20% to 30% of your calories being fat. This does not mean you are going to rush to McDonalds and get a Big Mac because I said you need fat. You need to make sure you are eating the right kinds of fats.

Good Fats VS Bad Fats
There are "good" fats and "bad" fats. Good fats include Nuts, Avocado, Coconut Oil, Olives, Olive Oil, Fish and Peanut Butter and other Nut Butters. These are to be eaten in moderation and per the serving size (yeah put that spoonful of peanut butter down right now because I bet its 3 tbsp not the recommended 2 tbsp). These fats are the polyunsaturated fats and mono-saturated fats, which are essential to having your body run as it is supposed to.

So what are "bad" fats? These are fats that are man made. This includes your saturated fats and trans fats. This is why alot of products now are saying "no trans fats" because they are not good for your system. But PLEASE read your labels and do not always trust the front of food boxes. This is another reason why you should be eating whole foods because then you will know what it is made of. But back to bad fats. These fats are the fats that people talk about making you fat. Some of the bad fats your should be avoiding are anything deep fried (fast food places), whole milk, animal fats, butter, margarine, and hydrogenated oils (found in crackers, pastries and most processed foods).

What Should You Be Cooking With?

When you go to cook, make sure you are using healthy fats (avoid those sprays because you are probably using more then the recommend about anyways are they are full of chemicals). If you like sprays, switch to a oil mister that you can fill up with your own oils. And make sure you are using all natural dressings which healthy oils in well (the fat actually helps absorb some of those nutrients in your salad). 

I hope this helped clear up some confusing on fats and why which ones to eat and which ones not to eat. :)

21 Day Fix: What is it?

The 21 Day Fix! What is it? What can you expect? Does it get results?

I received my 21 Day Fix pack this weekend and I am soo excited to start tomorrow (Monday Feb 24). I have already planned out my meals and packed them for tomorrow so I will stay on track. I will be posting weekly on my progress, my ups and downs and a real life account of how the program works. But enough about me, lets get to talking about the program itself!

What is it and what does it include?

It is a 21 day program with 7 different workouts (8 if you order through a coach). Every day, you will be doing a different workout that works different muscle groups. They include cardio, total body, upper body, lower body, Pilates, yoga and dirty 30 (pretty excited about this one). Along with the workouts, you get portion control containers along with a nutrition guide to help you pick healthy choices while eating at home or out (I will explain in a bit). These take all the guess work out of nutrition. You eat what fits in the containers. If you order the challenge pack, you also get a 30 day supply of Shakeology! It is part of the meal plan and will get you maximum results during your 21 days.

What are these containers?

Each container has its on purpose. They include: Protein, Carbs, Veggies, Fruits, Nuts or healthy fats, Seeds and dressings, and you get teaspoons as well that are nut butters and oils. Depending on your weight, you are assigned a certain number of each containers. For example, I am in the 1200-1499 calorie range, therefore I get 4 proteins, 2 carbs, 3 veggies, 2 fruits, 1 healthy fat, 1 seed and 2 teaspoons. You just put as much food that fits into its container and then eat it! SIMPLE! And trust me, the containers may look small but I packed my food for tomorrow and you get ALOT in those containers. You are also allowed treats through the program 3 times a week (wine, chocolate oo my!).

What kind of results will I expect?
The test group lost between 10 to 15 lbs in just 21 days! I have been snooping around at people doing the program now and they are seeing similar results. This is amazing! There is also a 3 day fix, that is great to kick those results into over drive and get ready for that special event or vacay!

Like I said before, I will be posting weekly my results and journey throughout the 21 days. If you are interested in more information or how to order, visit the link below! This is the last week you can get FREE shipping on the 21 day fix!

https://extranet.securefreedom.com/MillionDollarBody/csShopping/ShoppingCart_Detail.asp?PriceID=594512&Cat=Challenge%20Packs|&AddToCart=

Clean Eating Crock Pot Meatball Recipe

This isn't my pic, I ate my dinner so fast, I didn't get time to take a pic!

As requested, some healthy recipes will be posted once a week! I test all my recipes out before I share them so I know they actually taste good (lucky for you!). So today I am posting these clean eating crock pot meatballs. These are great to make for a party (just double the recipe) or when you are craving something "bad" but don't want the guilt.

Ingredients
-1lbs of ground turkey or lean ground beef
-1 tbsp of garlic powder

-1 tbsp of onion powder

-1 tbsp of Italian seasonings
-1 1/2cup of tomato sauce (no sugar added)

Directions
-Mix the meat, garlic powder, onion powder, and Italian seasoning together
-Form 1oz balls and place in crock pot in a single layer
-Pour tomato sauce over top
-Cook on low for 3-4 hours

Serve with 100% whole wheat pasta or roll with a little bit of cheese or just eat alone with a salad :)

Let me know if you try this recipe!

Transformation Tuesday: My Mental Transformation

I love Transformation Tuesday because not only do I get to see everyone else's journeys and how far they have come, I also get to look back at my journey as well. Sometimes you need to take a step back and look how far you have come to keep you motivated and I do this weekly.

Today, though, I am looking at my mental transformation. Throughout my journey, I have been through every possible emotion; Hate, Love, Insecure, Angry, Hunger, Starved, Stuffed, Guilt, Pleasure, Pain, Success, Failure, most all within my first year! I started my weight loss adventure with Weight Watchers and had no idea how to lose weight because before my rapid weight gain, I was "skinny fat" (not being big but having no muscle or tone due to lack of exercise or diet) and never worked out while eating what ever I wanted. So the beginning was a struggle for me. Starting Weight Watchers helped me lose the first 15ish pounds but it wasn't healthy. It was a diet, which is not how life should be. I would starve all day or eat an apple for breakfast, special K bar for snack, small salad for lunch, barely anything for dinner just so I could eat Oreos at night before bed with milk because HECK I had the points! I didn't understand why I felt so sluggish while still losing pounds. Then the weight loss stopped, like STOPPED! For months, I fought with my scale, weighing myself acouple times a day and the more that I didn't lose, the more cardio I did, along with cutting back my food even more.

Like I said in my Intro post, I then found Insanity along with my coach. I was still going to do Weight Watchers but I found out that I could not get through the workouts doing Weight Watchers and had no idea why. Then I calculated how many calories I was eating, 1100-1250 calories a day! WHAT?!?!?!?!?! Along with burning 500 + calories a day I was in such a deficit, my body was holding on to what ever food I ate for dear life! That is when I picked up clean eating and counting my calories instead of Weight Watcher Points.

In the beginning I was frustrated over my scale, hurt because I was trying so hard and getting nowhere, having minimal energy because I was not fueling my body, guilty for enjoying myself at parties and then eating very little the next day to make up for it, and had an AWFUL relationship with my scale and food. By 2013, I received a new outlook for my journey. I now understand (through research and my coach) that I NEED food and that 1200 calories is just not acceptable for anyone, especially someone working out, I learned that cardio is just simply not going to cut it and need to get some REAL exercise into my routine, and to just stop DIETING!  You heard me, I DO NOT DIET! I eat clean, its a lifestyle and I truly enjoy it! I LOVE fresh fruits and veggies, sweet potatoes, chicken, quinoa, oatmeal, and love to experiment with real, natural foods. Along with eating clean, I do enjoy my favorite foods, just in moderation (which is something I have never learned before until 2013) like cheesecake, brownies, pizza, wings, nachos BUT only once a week and in moderation!

I now LOVE to workout, it is no longer torture like it was in the beginning. I have way more energy then I ever had. I actually gave my scale away because I developed a very unhealthy habit of weighing myself daily or acouple times a day and that would determine my mood for the day (LADIES GET RID OF THAT SCALE!) and it was the best thing I could have done for myself. I have a very healthy relationship with food now, not restricting food groups and not starving myself so I can eat the foods I love. And mostly, I am happy! I love to talk about fitness, health and nutrition to anyone that will listen. I love being able to help others on their journeys.I no longer am obsessed with a number on the scale, feel like I have to go to the gym 2 hours a day, feel ashamed to share my story, feel embarrassed of how I look or put on a fake smile for pictures And for once, I am not afraid to show my before and after picture and admit, I am still on my journey because it NEVER stops! This journey is not just physical, it is mental as well!

"Whatever you hold in your mind will tend to occur in your life. If you continue to believe as you have always believed, you will continue to act as you have always acted. If you continue to act as you have always acted, you will continue to get what you have always gotten. If you want different results in your life or your work, all you have to do is change your mind." -Anonymous

Motivation Monday

Stop wishing and start doing! You aren't going to get anywhere with a hope and a wish, 

you need to take that first step and then start running towards your dreams!

 What are you going to do today to make your dreams come true?

My Goal: Inspire, Save Lives and End the Trend!

My goal for 2014: Help as many people as I can get healthy, fit and LOVE their bodies!
When people ask me why I do what I do for a living, I simple say, "I want to save lives!" Since I was a little girl, I have always wanted to help people. I became fascinated with medicine and how the body works. This led me to a week long Summer Medical Camp that I was nominated for in high school, every movie or show I could get my hands on about medicine and medical mysteries, going to school for Nursing (and later going for my Masters), and becoming an health/fitness coach. 

I became an Independent Team Beachbody coach because I wanted to give back to others, like my coach has given back to me. I have learned so much throughout my fitness/health journey (nutrition, how the body processes foods, what workouts work and don't work, how your body reacts to certain kinds of exercises, and not all programs work for everyone). My journey (see my first post) has been tough and amazing at the same time and I am still currently on it, but I want to help others get healthy and end the trend of obesity. In a time where fast food is the easy choice and exercise is put on the back burner, there is a rise in obesity, especially childhood obesity. This leads to high cholesterol, diabetes, heart attacks, high blood pressure etc.

So how exactly am I going to end this trend? By touching as many lives as I can and helping they start and throughout their journey. I try and lead by example, showing people that "fast food" can be natural and healthy, that natural food can be good, showing you can be a busy person and get a good workout in (even in 30 minutes), and show that you can go from being so upset with your body and how you feel to feeling amazing, happy and healthy! I love hearing everyone's stories and their "why's" to wanting to become healthier and love helping them and keeping them motivated.
Like I said in the beginning, I want people to love their bodies! This doesn't mean you have to be stick thin, starve or be a "model". It just takes a little education, good and healthy food and exercise and your body will transform before your eyes! I thought when I started, that I need to be a size 0, eat very little food and do 2 hours of cardio at the gym a day. I WAS SOO WRONG! You can eat! You do not need to be a size 0! You can love your body and get healthy! You just might need a little help and that is what I want to do for you!!!!! When I see the people I am helping losing 5lbs, 10lbs, 15lbs, lowering their body fat percentage, lowering their blood pressure, being confident in that dress or swim suit, all by eating healthy and working out, it brings me soo much joy because I know that I have touched their lives and journey in some way!

I hope this helps you understand a little bit about what I do and what I love it. If you are interested in earning an income coaching, while giving back to others and helping them reach their goals, let me know either by commenting below or messaging me (kmyers12410@gmail.com). There are Free 1 week coach boot camps online we have, that are great for anyone interested (there is no commitment for joining in the week). You are never alone and we all support eachother.

Have an amazing, happy and healthy day :)
Kristie

The Healthiest Meal of the Day: Shakeology VS other "shakes" and "meal replacements"

When I started my weight loss and health journey, I thought that I need to drink my calories because food calories were "evil". I was so lost and took advice from TV commercials and never looked at an ingredient list or what I was actually consuming. You see all the time on commercials to try SlimFast or fast options to lose weight. But have you ever looked at the ingredients of some of those shakes? Half of the stuff you cannot even pronounce! I don't want to put that in my body on a daily basis! Our bodies aren't meant to have that in our systems because it doesn't know how to properly digest it, so it stores it as fat. (Kind of the opposite effect of what you are trying to do right?) I decided to take a look at some of the products out there and compare it to Shakeology, a CLEAN and HEALTHY meal or snack replacer. I use Shakeology on a daily basis because it has 70 all natural ingredients, have 23 vitamins and minerals, helps me reach my veggie servings for the day and keeps me full, energized and helathy! I also know that it is good for my body, just not for weight loss (even though it has helped me tremendously with my weightloss journey). I will talk more about Shakeology in a little bit.


So lets just compare the nutritional facts a minute.
 Alot of people see calories, carbs, fat and protein and stop there! NOO!!! LOOK AT THE INGREDIENTS!! Yes, Shakeology has more calories than they average shake out there but guess what? They are all good calories. Not all calories are created equally! Calories from fruit, veggies, lean protein and complex carbs (things that are included in Shakeology) are not the same as artificial, fake and processed calories (what is found in the other shakes below).

	Shakeology (chocolate)	Vi Shakes	Slim Fast	HerbaLife
Calories	150	90	220	90
Carbs	17g	7g	42g	13g
Protein	18g	12g	10g	9g
Fat	1g	1g	3g	1g
Fiber	3g	5g	5g	3g
Sodium	100mg	75mg	600mg	95mg
Sugar	9g	<1g	35g	9g
Cholesterol	15mg	15mg	5mg	0mg

What Ingredients are in These Shakes

Again, if you just look at the stats, it looks like there are options with less calories, but you need to be concerned with WHAT is in those shakes. Below is pics of the ingredient list for each of the shakes listed above. Take a close look because only ONE has all natural ingredients in it.

Shakeology, All Natural Ingredients

Slim Fast, additives, artificial and added fillers

Herbalife, Additives, artificial and added fillers

Vi Shakes, additives, artificial and added fillers

Shakeology: Why I (and you should too) choose it over the other Brands out there

To start, it is all NATURAL! Look at the ingredients, they are all natural, healthy ingredients. Shakeology is going to aid in your weightloss, curb your appetite and cravings, help your digestive system and boost your energy. How??

What to try before you buy a 30 day supply? You can get a sample pack at this link to try the different flavors and experience it first hand. You will not regret it.
https://extranet.securefreedom.com/MillionDollarBody/csShopping/ShoppingCart_Detail.asp?PriceID=529284&Cat=Shakeology|ALL

Ready to buy your 30 day supply Risk Free! Click the link below
https://extranet.securefreedom.com/MillionDollarBody/csShopping/ShoppingCart_Detail.asp?PriceID=78723&Cat=Shakeology|ALL

If you have any questions about Shakeology, your weightloss journey or anything, please feel free to contact me :)

Have a happy, healthy day (And Happy Valentine's Day <3)
Kristie

Clean Eating Chili- Just In Time the Snow Day

I have been getting asked a lot to post my Clean Eating Chili recipe that I make about twice a month (it makes multiple servings and freezes well). This is a great time to make it to have something warm, comforting and guilt free for the snow that is yet again coming to the North East tomorrow.

I cannot take all the credit for this recipe, it is actually out of the Nutrition Plan for Body Beast (a Beachbody program I am currently doing and will be doing a post on it later this week). I changed things up a bit and will be posting my version of the recipe. I add lots of veggies and even my husband who does not eat ANY veggies, ate this chili because you cannot taste the veggies with all the delicious seasonings. Great way to trick you picky eaters in your house into getting a good dose of veggies. If you decide to try it or have your favorite snow day recipe, comment below :)

Total servings:5-6 
Total time: 50 min
Prep time: 15 min
Cooking time: 35 min

Ingredients
-1 teaspoon of coconut oil or olive oil
-2lbs lean ground turkey
-1 medium white onion, chopped
-1 1/2 cups of zucchini (or veggie of your choice)
-1 cup of spinach (or veggies of your choice )
-3 cloves of garlic, minced
-1 1/2 teaspoons ground cumin
-1 tablespoon chili powder
-1/2 teaspoon sea salt
-1/2 teaspoon Cayenne pepper (optional but I like mine SPICY)
-1 (15 ounce) can of beans (I used Cannelloni beans or white beans)
-1 (15 ounce) can of tomato sauce (no sugar added kind)

1.heat oil in pot and add turkey, onion, veggies and garlic
2. Cook turkey until no longer pink
3.Add cumin, chili powder, salt and cayenne pepper, stir and cook for 1 minute
4.Stir in beans and tomato sauce and bring to boil
5.Reduce heat to low and gently simmer, stirring occasionally  for 15 to 20 minutes
6. Serve with cheese, whole wheat tortilla chips or alone :)

Nutritional facts (for 5 servings and no toppings)
Calories: 389
Protein: 48 grams
Carbs: 24 grams
Fat: 7 grams