~Life's About Progress, Not Perfection~
Thursday, October 1, 2015
United, we're falling.
Thursday, August 13, 2015
A Dream is a wish your heart makes...unless it has a date; it becomes a goal!
Saturday, June 27, 2015
Celebrate GOOD times, CMON people...
Monday, May 25, 2015
Freedom to Burn Fat
Monday, May 11, 2015
Eating on the Reg
Sawasdee sexy summer bodies in the making!
There are FOUR meals in this picture :) I would do some fancy numbering on them but IDK how to use this Windows 8 nonsense and Mitch quite frankly doesn't know if he has powerpoint either sooo this is the best you're gonna get!
Top Left Corner:
Meatloaf Muffins
- I just kept it simple and used egg whites, bell peppers & onions, steel cut outs, ground turkey, Mrs. Dash garlic and herb seasoning and tomato sauce. added a little dip in the middle for the sauce to keep it all from spilling over.
- portion control is key here. enjoy an all american dinner but watch those portions and work on self control - you do NOT have to eat the entire bowl of mac and cheese ;) don't be afraid of carbs...they're your friend. FOOD IS FUEL!
Steel Cut Oats
Blueberries
Bananas
Egg whites
Flaxseed
Cinnamon
Essentials! How to do it Follow zee steel cut oat directions...add 1/3 cup of egg whites...add as much cinnamon as you want...throw in the blueberries at zee end...make 4 meals...add nannerz (1.5 sliced)...TBSP of flaxseed sprinkled all ova dat shieeet...breakfast ballin'!
DO NOT FORGET TO "BREAK" YOUR "FAST" - IDK how many times I have to say this til you people realize how important it is...my mom just recently told me she is SOOOO happy she added breakfast to her day. this is a woman who went 40+ years without eating breakfast in the morning...she said it keeps her energized and going through the day and has also helped her keep 10 lbs off. she also does hair and says she noticed her tips have been so much better since she started eating breakfast aka SHES IN A BETTER MOOD. just sayin' my mom FINALLY listened to me and it felt good to be right :)
Turkey Sausage
Brown Rice
Spinach
Fiesta Corn
Follow rice instructions, cut up and smoke the turkey sausage, add the corn, then the spinach last. Measure one cup of the rice and measure one cup of the turkey corn spinach mix - throw in a container. Great job you just learned PORTION CONTROL. Seriously though - just look at the nutrition label - if you're making a sandwich and you use TWO slices and this nutrition label states that PER SLICE is 85 calories then you would do TWO slices x2...
This does not mean the entire loaf is only 85 calories...or the entire bag of doritos is 85 calories...
Bottom Left:
Rotisserie Chicken
Brown Rice/Quinoa
Avocado
Spinach
*sautee spinach, measure all the ingredients out/ portion the avocado. cut up some chicken. grab a frozen quinoa baggie to heat in the microwave. my quinoa said 2 servings...so i made TWO meals out of it...and the third pictured is a cup of brown rice.
Middle:
Green Apples
Red Apples
Grapes
*few grapes, half a red, half a green - call it a day :) this is what I like to call FAST FOOD ;)
Happy Meal Prepping. Get creative :) This took me less than 2 hours to cook up give or take. I threw on some Spotify and had mini dance sessions in between the sink and the stove. Have fun with it!! Don't make it a chore and remember 6% of your day can improve your health by 100%...besides ABS ARE MADE IN THE KITCHEN!
ciao xoxo,
cheyenne
Wednesday, May 6, 2015
From Coach to Chair
Saturday, April 11, 2015
Make Every Day Count
Sawasdee healthy fam!
I was at Target the other night when I observed a lady walk her cart back to the cart rack and the front of the store was about 500 ft away and it got me thinking.
I try to do little things within my day to add some activity to my lifestyle. Especially now that I'm no longer a corporate health coach and I sit more often during my work days now. To make everyday count, I add extra "steps" to my life so to speak. I feel like there's so much you can do to improve your health even if you're not crazy about working out, gyms or running.. try adding 1 or 2 of these tips next time you're going about your day.
1. Walk your cart back to the store. You get extra steps & you are doing those sweet cart boys (or ladies) a favor & your joints, muscles & heart will thank you too.
2. Park a little farther. Makes you walk more ;)
3. Bring tennis shoes to work. Take 10-15 minute breaks and go for a walk. Eat lunch at your desk & use your 30 minutes or hour lunch break for a longer walk.
4. Stretch before bed and when you wake up. Open your hips up more. Focus on breathing. Maybe try touching your fingers behind your back or touching your toes.
5. Mow your own lawn. Clean your own home. Wash your car. Walk your own dogs. We pay for services that we can easily do ourselves. These services also burn calories. Save money & get skinny. Win win!!!
6. Walk around the mall. Don't even have to shop. Make it a point to go "X" amount of laps around the mall. Look for something you really want and don't treat yourself to food...treat yourself to that item or experience after you've lost x amount of weight or reached a go of walking 4 days in a row...etc.
7. Go up and down the stairs. Get up and get your own water or blanket. Stop asking someone else to do things for you. You've got legs ;) use em!
8. Run in the backyard with your dogs. They love chasing you, you have fun & you're being active.
9. Take a 5 minute breather. Stretch your fingers. Give yourself a mini massage. Close your eyes. Don't be a afraid to pause once in a while.
10. If you're bored, get up and do this:
20 Jumping Jacks
20 Donkey Kicks per leg
20 High Knees
20 Crunches
20 Supermans
Done. The amount of time you spent being bored can always be used as an opportunity to move a little more ;)
Get creative!! Depend on yourself to get up and moving. No one can move those pretty little legs for ya! Work it! Remember how lucky we are to be able to walk & run & skip & jump...some people can't...so do it for them if not for yourself!!!
Ciao,
Cheyenne