Coaching at a Glance

I keep reminiscing about this past Super Saturday event in Toronto with Autumn Calabrese and how much fun it was to hear and workout with the 21 Day Fix's creator. 
Seeing so many Ontario coaches in the area dedicated to helping others live happier and healthier lives. What a wonderful thing to be a part of!
I started out as a coach with Beachbody because I was following one of their programs (21 Day Fix) and was finally losing the baby weight I had gained from pregnancy(s). All it was, was 30 minutes of exercise daily and eating a balanced diet. I had struggled with this weight for a very long time so I was ecstatic that my weight was finally going down on the scale each morning! Diet and exercise, who would have thought eh -- (Ya, took me years to figure out that it's never a quick fix) It took work and it took accountability from support groups and it took really looking at my diet and being honest about what I was consuming.
I think the success came from a combination of the program, Shakeology, and the support I got in the challenge groups.
When I decided to sign up as a coach, I was NOT at my goal weight, and I didn't see myself as inspirational and I already had a full time job I loved. But as a busy mom of three, I craved some time to do my own thing and to do something that I was passionate about.
Being a coach helps me stay on track, and focused.
I'm able to meet new amazing and inspiring people each and every month that are working through their weight loss journeys.
This fills my cup each and every day to see people changing their habits and lives and feeling better about themselves, all just from reaching out and sharing my story.
I'm able to fit this job into my day as a full time working mom.
It has opened up doors for our family financially that are really exciting too.
Right now, our team has a sneak peak group open to anyone that is interested in this opportunity.
If you like to help others, and want to stay on track with your own fitness goals, and maybe just a little bit interested in learning how this opportunity can change your life too, comment below to be added to the group.
You do NOT have to be a size 4 to be a coach. You do not have to be a fitness expert either.
No participation needed for this group either, this is just us coaches sharing our stories of how coaching has impacted us for the better and what it potentially can do for you.

 

Flat Belly Meal Plan & Autumn Calabrese in TO

Hey guys!
 
I haven't been able to do up a meal plan in the past couple weeks because we've been on the go like crazy!
 

Off to Toronto with my hubby

Last weekend my husband and I along with some other coaches on our team attended a Super Saturday even the Beach Body holds quarterly.  We learned about upcoming programs that they are working on, we hear incredible weight loss stories from people that just decided to try a program but in the end it had completely changed their lives.  This one women regained her life back after battling depression and loss.  Those stories give me chills I just love hearing about how other people have overcome harder times and just finally focused on their health and have gained just their life back.  Incredible.  We also hear from motivational speakers and then do a fun workout all together.  All different coaches, all different fitness levels but we're all in one place, learning how to reach out and help others.
 
Oh, and guess who the special guest of honor was..... AUTUMN CALABRESE!
If you've been following me for a while, you'll know that she is the creator of the most wonderful program 21 Day Fix.  That was the program that had helped me lose 35 pounds, and then inspired me to pay it forward and help others in their journey too.  Great program you can read more about my story HERE
 
It was incredible to hear from her and workout with a real fitness trainer. 

 

It's awesome just to be surrounded by people with big goals and big dreams. 

Highlights from Super Saturday

I think my biggest take away from the event was hearing from Autumn about how she was persistent and persevered about an idea that they were working on.  And this is the same in anything you are working hard in, a new skill or new business.  When things get tough or hard and maybe you start to doubt yourself just a little, question is, are you going to stick with it and persevere, or walk away. 

It is natural when starting something new you are going to hear doubts, or sceptics or criticism.  Question is, are you going to listen to other peoples opinions, or are you going to keep pushing and working at it when you KNOW you have it in you.  When you know you are capable and it's making you happy and a better person. 

Its kind of like a Fight of Flight scenario right?

Say you are working hard in your workouts all week and you've been on par with your nutrition, and you step on that scale after a really great week and you don't see any change. (but really change did happen there are so many things that can make up that number on the scale)  Okay so when you see no change, are you going to quit?  Are you going to give flight?  Or are you going to fight the next week just as hard and believe it will catch up because you know you're doing the right things.
Flight or Fight
Give up or Go for it, the choice is always yours. 

 
Let me tell you to, that the moment I feel I've had enough or the moment I have felt like throwing in the towel, that is the pivotal point in which something starts to change significantly. No one wants to live with regrets, so trust your heart, and keep at it.
 

It was a great event and I was happy to have my husband there for support so he could see how amazing this is. I think he enjoyed seeing Autumn too.

 

So, with that going on last week I wasn't able to meal plan.  ANd guess what happened...... I grabbed a bunch of food at the grocery store as soon as we got back but I didn't plan, and it made for a really difficult week of trying to throw healthy meals and snacks together.  After meal planning and prepping for awhile, I just know that's what I have to do in order for our week to run smoothly and for me to stick to healthy eating instead of grabbing quick fixes so,  I have attached the meal plan here:

 

 

 

DAY #1

Breakfast: Veggie Packed Frittata. http://allrecipes.com/recipe/veggie-frittata/
Lunch: Easy Burritos. Making a simple burrito is a great way to have a simple healthy lunch filled with protein and fiber. All you need to do is fill a whole grain tortilla with beans, spinach leafs, and a small amount of cheese and heat in the microwave. Garnish with as much salsa as you like, but be sure to check that your salsa choice has no added sugars.
Dinner: Southwestern Stuffed Spaghetti Squash.http://noshon.it/recipes/southwestern-stuffed-spaghetti-squash/
 
Day #2  
Breakfast: Overnight Oats. http://www.skinnytaste.com/2012/06/skinny-overnight-oats-in-jar.html
Lunch: Lettuce Wraps. Skip the carb loaded bread and effortlessly add extra greens to your lunch by skipping the bread on your favorite sandwich in favor of wrapping up your sandwich in large lettuce leaves.
Dinner: Salmon and asparagus. http://www.sixsistersstuff.com/2014/12/baked-salmon-with-vegetables.html. As an added bonus your veggie sides are cooked right alongside the salmon!

Day #3  
Breakfast: Super Toast. Top a piece of whole grain toast with thinly sliced avocado and an egg cooked however you prefer. This satisfying breakfast has everything you need to keep you going all morning.
Lunch: A Better PBJ. Ditch the sugary kids version of a peanut butter and jelly in favor of this tasty grown up alternative. Spread your favorite peanut butter or nut butter (check to make sure it has no added sugars!) on a low carb tortilla and top with finely chopped berries. Enjoy a side of kale chips.
Dinner: Turkey Burgers. Looking to mix it up from traditional burgers? Try these tasty and healthy turkey burgers. Use thick slices of tomato or large leaves of lettuce in lieu of bun. Top with leftover avocado from breakfast and serve with a side of oven baked sweet potato fries. 
 
Day #4
Breakfast: Green Smoothie. Green smoothies are an awesome way to set the day for a day full of healthy eating. Add a handful of greens, a frozen banana, a few blueberries, and enough milk/milk alternative to reach your preferred consistency to the blender to create a dynamic green smoothie.
Dinner: Steak Kabobs. http://www.recipe.com/beef-and-vegetable-kabobs/ *omit sugar in recipe and use stevia or honey instead. A small baked potato drizzled with olive oil is perfect.
Snack: Fruit Dippers. Slice up your favorite fruits and dip them fondue style in plain yogurt swirled with a teaspoon of honey and cinnamon to taste for a fun and easy snack full of antioxidants!
 
Day #5
Breakfast: Savory Breakfast Bowl. Use sautéed greens of your choice as the base of your breakfast bowl, top with lean chicken sausage, and diced sweet potato. Somewhat unconventional for breakfast, but this filling, protein packed breakfast will keep you going without weighing you down.
Lunch: Tuna Stuffed Avocado. Pit an avocado and fill with canned wild caught tuna. Sprinkle with salt and pepper and a squeeze of lemon juice. Enjoy with an apple on the side.
Dinner: Loaded Greek Salad. Top with grilled chicken for added protein. http://nutritiouslife.com/recipes/greek-salad/

Day #6
Breakfast: Power Parfait. Layer plain Greek yogurt with berries and toasted oats for a breakfast that tastes like a dessert, but fuels you up!
Lunch: Greek Salad Pita. Use leftovers from your salad last night to fill half a whole grain tortilla for an easy and tasty lunch.
Dinner: Cauliflower Stir Fry. http://www.skinnytaste.com/2014/03/cauliflower-fried-rice.html. Toss in sautéed shrimp  or chicken for added protein.

Day #7 
Breakfast: Pumpkin oatmeal. http://www.foodnetwork.com/recipes/aarti-sequeira/pumpkin-oatmeal-recipe.html
Lunch: Quick Quesadilla. Fill a whole grain or gluten free tortilla with loads of spinach, slices of avocado, and a sprinkle of cheese. Pan fry in coconut oil for a crispy finish or microwave if you’re pressed for time.
Dinner: Quinoa Bake. http://iowagirleats.com/2015/02/23/cheesy-mushroom-broccoli-quinoa-casserole/

Let me know if you guys enjoyed this meal plan.

You can find me on FACEBOOK or send me an email at jennweeebs@hotmail.com if you have any questions, I'd love to chat.

 

Next challenge group will be opening up in another couple of weeks so be on the look out for an announcement for that.  That group will take us up to Christmas, so if you're looking to trim down before Santa arrives, be sure to apply for that group.  Limited spaces will be available.

Have a terrific week guys!

~Jenn

 

Keepin it Fresh

 

 

Tricks to Keep your Food Fresh

 

You've meal planned, you've gone grocery shopping and now your fridge is stocked up with lots of fruits and veggies.

 

Our family buys so much from Costco. There are some great deals there on fruits and veggies so here are some tricks to keep all that food fresh for longer.  

 

 

 

BANANAS - Wrap the stem with plastic wrap.  This keeps air from going in and ripening the banana

 

 

ONIONS - keep them in the pantry instead of the fridge to let them breathe

CELERY - wrap in tinfoil to keep it crisp, not soggy.

 

 

TOMATOES - Keep them on the counter away from the sun,  instead of the fridge to reach their full taste potential.  Also something interesting too,  store cucumbers away from the tomatoes because the tomatoes gas can cause cucumbers to ripen too quickly.  

 

 

LETTUCE AND SPINICH - Add a paper towel into the lettuce bag or container.  Extra moisture wilts the salad and spinach so doing this will absorb the extra moisture. 

 

 

 POTATOES - Put an apple in your potato bag.   Apples produce ethylene gas, which helps your potatoes to stay fresher and firmer.

 

BERRIES - Wash your berries in vinegar.  They’re one of the most expensive fruits, and their expiration date approaches quicker than others. Give them a bath in 1 cup of vinegar and 3 cups of water before you put them in the fridge. You’ll eliminate the mold spores and bacteria that turn them fuzzy.  But, be sure to dry them off before you store them because extra moisture just causes more mold.

 

 

Perishable produce like berries, grapes, asparagus, leafy greens, mushrooms, and summer squash, as well as pre-cut or peeled fruits and vegetables need to be kept in the fridge so they last longer. Look at your fridge temp—it should be 40 degrees F or below.  Not everything has to take up precious fridge real estate—apples, bananas, citrus, melons, and tomatoes can be safely stored at room temp. Stash potatoes and onions in your pantry.

 

The crisper bins in your fridge can become germ-ridden from dirt and bacteria that clings to fruits and vegetables. Clean crisper drawers monthly with soap and water, and wipe dry with a clean towel.

 

Hope these little tips and tricks help keep your healthy fruits and veggies last longer

 

~~Jenn

Getting Started --> 21 Day Fix

We've had quite a few people start their 21 Day Fix journey this month and let me say if you are one of them I am SO excited for you!  I'm excited because I KNOW this product works, it is foolproof.

You'll be getting the 30 minute workouts, one for each day of the week to do in the convenience of your own home, on your time and when you want.  You'll be getting an easy and effective nutrition plan with portion control containers that will help re-haul the way you eat and get your food working FOR you to losing weight.  You've got your 30 day supply of Shakeology, which is a nutritionally dense drink which comes in three different flavours - Strawberry, Vanilla or Chocolate (you'll receive whichever flavour you choose).  It's going to boost your metabolism, curb cravings, give you energy and excel your weight loss for you because you are properly nourished.  Then you've got support from not only myself, but other coaches that have done this program too and were once exactly where you are today. 

 

I want you to know that if I could lose 35 pounds, a past sugar addict and "carboholic" who had tried all the weight loss ideas and things out there, then you most certainly can do this too!

If I haven't already, I will be setting you up in a Challenge Group which is a private and closed group on Facebook.  This is where we can stay accountable to each other and where you can check in daily for motivation, tips, tricks, recipes, success stories, you can ask questions and get help and support each and every day.  We never let you just buy a program and leave you on your own to figure this out.  We are here to help and support you along the way.  You are not doing this alone.  You are doing it with other challengers, just like yourself, that will be starting their journey, and you will be doing this with other coaches that have had success in this and want to share their experience, tricks and tips with you along the way.

What do you do when your package arrives?

First off, do your happy dance because you are about to start a wonderful transformation for yourself!
 

*insert happy dance*

Now grab those scissors and rip open the box.  Get excited because you are finally going to fit into those skinny jeans you've been wanting to get back into for a long time.  I know you've got a pair.  That one pair in your closet you are hanging onto until the day comes when you can fit back into them.  I had them in my closet too.  Just hanging out, waiting for years!  (and yes I did get back into them and you will to my friend).

You are going to finally lose that weight, whether it's a little or a lot, this is going to work!

How do I know?  Because I was right where you are right now. 
A year ago I was frustrated with my weight, uncomfortable, tired, and I had tried everything out there to lose the last of the "baby weight".  I was exercising myself to extremes,  and not getting anywhere with my efforts.  Until a dear friend asked me if I would join her in a challenge group with the newly released 21 Day Fix program.  I will be honest, I was hesitant because it was once again, another weight loss thing I would try and most likely will work for a short period of time and then I would quit. I was hesitant in investing the money again on something that still didn't' get me to where I wanted to be.  BUT for some reason we got chatting and I realized it was my nutrition that I had struggled with the most.  I had to change my eating habits, it really just came down to that.  The 21 Day Fix program taught me how to eat properly and fuel my body right.  Shakeology also helped with giving me energy again and curbing my cravings.  It gave me a clear and simple plan on how to eat and I saw results in that first month to keep me going. 
If I was going to invest in this like you just did, I was GOING to make it work.  So I committed myself.  I committed myself to making those daily simple changes for 21 days and you can too.  I slowly established new habits and took it one day at a time. 

Some days were harder than others.  My muscles were sore and I was using the modifier in the videos.  But each week I was feeling better and better about myself.  Each week the scale was going down and I was getting more and more excited.  More and more motivated to totally stick to this!  The first round of 21 day fix I lost 8 pounds!  I was hooked.  SOMETHING that worked, finally.  I had learned to eat properly. I had learned to meal plan.  I had learned where I could fit 30 minutes of exercise a day.  Most importantly I learned and showed myself that I could do it!  That my body COULD lose weight, it wasn't at all stuck and that it was possible.
I went on to doing several more rounds, and lost 35 pounds in total.

So when I say I'm excited for you, I am truly excited for you!  Because I know that this works, and I know this will work for you.

So keep doing that happy dance and open that box!
 

Your tools for success!!
 

Lets start with NUTRITION!! 
I believe 100% that your success is going to come from nutrition so lets take a good look at this part:

• Find the eating plan book and read it from cover to cover.  It will help explain the container counts and how to tally your foods.  If you have ANY questions please don't hesitate to contact me:  https://www.facebook.com/jennweberfitness  Even if you have stumbled upon this blog post and are interested in hearing more about this or other programs I would love to chat with you.
• Flip to page 4 where it walks you through some calculations to find out your calorie level.  Learn from me don't assume that you are in the lower calorie bracket because you want to eat less calories to lose weight.  It was a hard thing for me to wrap my head around in the beginning.  You have to fuel your body with the right amount of calories in order to LOSE weight.  If you eat too few calories,  your body will start to go into starvation mode and you will not be able to lose those pounds you want to lose.  Please please follow the container counts suggested for your calorie level.
• I have included some tools in your welcome email "Lets Get Started". Look for that email arriving shortly.  It includes a 21 Day Fix Tally Sheet, a Sample Meal plan, Weekly Meal planner template and a grocery list template.  Shakeology Recipes, and even Shakeology dessert recipes for when you need a little bit of a treat
• Create a menu plan, and as your coach I can help you with this.  You are going to want a PLAN!  Read why I'm so passionate on planning for success HERE and you can find some of my meal plans posted HERE.  You can see a template and then you can switch out any foods you don't like or change any meals that you want too.
• Prep any easy snacks ahead of time.  I think you can also find corresponding coloured baggies at the grocery store or at Wal-Mart.  Just premeasure portion sizes for snacks and have them all ready for you to grab and go!

Next ....
TRACK YOUR RESULTS:

• Take those before measurements and photos.  Trust me, you are going to want these for motivation!  The "Start Here" information sheet explains to you which measuments you'll want to take and it also gives you a place to write your starting points at.  Again, you are going to want these, believe me!  This is your starting point, and you will want to look back and be proud of the progress you have made! 
• Take those before photos too because a photo will give you a great snapshot of your progress. 
• Did you know after you are done your 21 day fix you can submit your results for a free tshirt?  How awesome is that. Can't go wrong with free stuff!

GET ORGANIZED:

• Print out those 21 Day fix tally sheets I sent you in the welcome email.  It's a great tool because at the end of the day at your last meal, you can clearly see which food group you need to eat from or are missing for the day.  If you're craving something at the end of the day, you'll know exactly what to grab for to complete your day of healthy and balanced eating
• If you've got an iphone you can download this free app and track your daily containers that way.  Found in the app store

• Also another thing I have used is this cute FIT BOOK. If you are a pen and paper girl, you will love this cute FitBook to plan and track your progress.  I found it at Chapters and it was about $20.  You can log your workout plan for the week, your nutrition plan for the week, and then it has pages each day to track what you actually did eat, and what you did for exercise.  You can track your results and measurements also in this handy journal. 

 
 

 

 

 

 

 

 

 

 

 

 

Also, I want you to know that I'm here to help you so please reach out to me if you've got any questions or if I can help you in any way. 

 

I hope you found this helpful, if you did please let me know or share with a friend.

 

Have a great long weekend guys!

 

~~Jenn

 

Peanut Butter Squares

It's Friday!

Are you in need of a little treat? 

Fridays are usually when those temptations sneak up and if you're not careful, treats can add up over the weekend and can easily reverse all the work you put in during the week.  Avoid that trap by having a little treat, but keep it clean, and watch the serving size.

Try this Peanut Butter Square recipe found from the new Fixate Cookbook by Autumn Calabrese.
This makes 16 squares, and each square counts as a yellow and 2 1/2 Tsp

Here's how you make em'

You'll need:

• Nonstick cooking spray
• 1 1/2 cups all-natural smooth peanut butter
• 1/2 cup raw honey (or pure maple syrup)
• 2 tsp pure vanilla extract
• 2 large eggs, at room temperature
• 1/2 tsp baking soda

Directions:

1. Preheat oven to 350*
2. Lightly coat 8x8 inch baking pan with spray
3. Grab a large bowl and combine peanut butter, honey, extract, eggs, and baking soda in a large bowl, mix well
4. After that's all mixed, spread evenly into prepared pan.  Smooth the top with a spatula
5. Bake for 20-23 minutes.  Squares may be a little soft when coming out of the oven, but they will continue to cook.
6. Cool, Cut into 16 squares.

**Optional -- Top with 1/4 cup of chocolate chips