4 tips on how to survive the temptation of the weekend

Friday has arrived and the weekend is just about to start. Don't allow the weekend to unravel your progress. Here are some tips to staying on track over the weekend:

1. Stick to your Meal plan. Take a picture of it. even if you're not eating that exact meal for that time during the day, keep up with WHAT you are eating. for example protein, carb, veggie instead of tuna, wheat bread, lettuce for lunch.

2. Don't be afraid to eat out. Have a blast. Once again just zone in on your meal plan for that particular time.

3. Meal preparation is very key especially when it comes to your snacks. We use the weekend to run errands, travel, shop, etc. so make sure that you prepare your snacks the night before or the week before so that you won't stop and purchase food along the way.

4. This is a great time to experiment with recipes. For example, have a pizza a night. Yes I said it, a pizza night. I believe whole foods and fresh market sell fresh pizza dough. Make a pizza instead of ordering out. Make your own entrees. Recipes are every where for you to be able to experiment.

These tools  to help you stay strong throughout the weekend.

Refining Yourself

So can I be real with you all? For many years I struggled with my appearance and actually seeing my beauty. My mother always told me I was beautiful, my grandparents always did, aunts, etc. Even though I was being told that, I never could see what they saw. I remember being called an ugly duckling by one of the popular guys in high school. I also remember how people would tease me for being into my studies and called me a nerd. When I was at a pivotal point in my life I still fought to see the not only the beauty of myself on the outside but on the inside as well.

After the birth of my daughter I began to little by little to see myself in a different way. I saw myself as a strong woman who fought hard through the prodromal labor, experiencing back labor, and then 12 plus hours of real labor. I saw myself as beautiful on the inside but struggled to see the beauty on the outside. It wasn't until recently, after I became a beachbody coach, that I realized that I was beautiful from the inside out and outside in. 

Beachbody has helped me to increase my self- esteem and self- worth. I became a coach to inspire other women who have struggled with refining themselves and couldn't give value to who they were. I want to encourage women who have been teased and/or bullied that they are more than those words uttered from pure ignorance. Team beachbody has pushed me out of my comfort zone and also has taught me to keep improving myself mentally and spiritually. I may not have a major weight loss story to share with you but I have a heart for helping women achieve such goals and more. Fitness is not just about your physical state but improving on how you see yourself and the internal mindset to change in your favor. It helps you refine yourself in so many ways beyond the physical. I became a team beachbody coach to supply women with the answers to how to increase their self- esteem and self- worth.

10 Power Snack Pack Ideas

Do you find yourself needing an extra boost during day but are not a fan of coffee? Are you a stress eater? Well here's a solution for you. Before studying today, I put together a little power snack pack to satisfy both my need to snack while studying and it gives me an extra boost.

Here are some combination ideas.

1) Green Apple slices, cheese cubes, pretzels

2) Green Apple slices, peanut butter (or any nut butter), pretzels

3) Orange slices, mixed nuts, cheese cubes

4) Orange slices, pretzels, boiled eggs

5) Raisins, mixed nuts, boiled eggs

6) Green Apple slices, boiled eggs, mixed nuts

7) orange slices, crackers, cheese

8) Muenster Cheese and Strawberries

9) Banana and Strawberry Peanut Butter Sandwich

10) Granola, Greek Yogurt, any fruit, any nuts

You can mix and match any of these. Get creative. Power snack packs are a great source of fiber, vitamins, and iron. It offers affords you an opportunity to naturally satisfy your body nutritionally and  increase your energy. It also easy to pack before leaving the house. Please feel free to share any of your combinations. 

The Balancing Act

For the past couple of days my mini has been requiring much more attention from me; more than the usual. You see, she just got her twelve month shots, started walking, and her back molars are making their way through her little gums all at the same time. Man, I can only imagine the discomfort she is experiencing. Both internal and external factors of the uncontrollable are taking over her. Yesterday I spent the entire day on the couch nursing her while she slept off and on trying to find peace. Overtime I would lay her down she would instantly wake up crying. And I am not talking about a little whimper. I am talking about a boisterous cry like "Mommy please". As a single stay at home mother it is hard to find time to even workout during the course of the day let alone when my mini is needing more attention than usual. My workout can wait at this moment but I can focus on my nutrition and catch up on gathering recipes for a future meal plan week.

The further and further I am on this journey of fitness and motherhood, I am realizing that finding that balance can be hard. Though one that does not mean you have failed. Yesterday I had a moment wherein I felt like a failure. I did not do nothing... absolutely nothing. I did not clean up, I did not workout, I did not do anything. But then I realized something. Balance is not just accomplishing something but there are times when you are not going to have the able to accomplish some things in the course your day, week, month due to the uncontrollable such as a toddler coming into her milestones and just wanting to be cuddled. The balancing act has been so misconstrued and can cause negative emotions to arise. 

In reality, it is okay if your balancing act becomes a bit wobbly. I took this time to relax and rest myself while being able to comfort my mini in her time of need. I made it a rest day. Tomorrow I will be doing my workout before my mini wakes up. This is how I am able to fit in my workouts. 

Mixed Berry Shake

Mixed Berry Shake

8- 12 oz of unsweetened almond milk 

3 whole strawberries 

A hand full of blueberries 

2 pinches of almonds

1 cup of ice

1 scoop of vanilla shakeology 

Blend all of the ingredients together in a blender. Pour into your favorite cup. Sit back, relax and enjoy your mixed berry shake that has a wide range of nutrients. 

Shakeology is a meal replacement shake that offers you complete nutrition. This shake also features all natural fruits and vegetables that are freeze dried and compressed into a delicious powder. If you are interested please visit www.shakeology.com/jaci3 for more information.

Lead by Example

When I began my health and fitness journey as a team beachbody coach, I was afraid that I wouldn't have time to keep up with the workouts. See I'm a stay at home mom right now and I needed a job that I could do at home. Did I mention that I'm a full time online student as well? So you see my dilemma, right? Here's the thing though. Team beachbody has afforded me the opportunity to not only own my own business at home but also set my own hours. Plus I'm getting paid to do the two things I love most... Workout and dance (I'll explain later).

 This is how I balance a one year old and my fitness. The key thing is to write out a schedule for everyday that week even your meals. This is critical so that you and your mini develop a rhythm. For example, I know everyday my mini is going to wake up around 10:30a. I can wake up at 8a, get my workout done, and handle anything concerning my business. Even if she wakes up before 10:30a, I include her in my workouts with me. She's at an impressionable age and mimics everything so why not include her. Plus it's a great way for me to teach her how to count and make it fun.

This is where leading by example is so profound. My daughter will start exercising even without me during the day. I make the most of it. So if we lead by example others who are afraid to step out and take control of their health will follow. This in turn will make them lead by example and inspire others to do the same. Isn't that amazing? So even though I have taken an interest in my health and fitness, the fact that I can lead by example, inspire others that it is possible to do, and offer people solutions to their goals is such a beautiful thing.

Quiet Time is a Must

I have come to realize the importance of setting aside time for a moment of silence. Sometimes it just feels great to hear the sound of your own thoughts, the rhythm of your breathing or even just the sound of just... NOTHING. In my speech class I remember watching a video on TED talk titled "5 ways to listen Better". The speaker says "that even for just 3 minutes of your day make an effort to just be in silence because it allows your mind a chance to reset". If you are like me, your mind is constantly going. "Oh I gotta do...", "I have to remember to do...", and lately it has been "Oh my gosh I think I missed that deadline, oh wait...". 3 minutes? hum... This video had me wondering if a mental reset will do the trick. So I decided what the heck let's give it a try.

I made a cup of tea, my mini was asleep, and now some quiet time. I did put on some instrumental gospel music and allowed my thoughts to flow onto paper. I had set up a schedule for daily activities, chores, and errands to be done. Eventually I started praying and allowed God to speak to me. I must say it was beautiful. Of course I went over 3 minutes of Quiet time. 3 minutes turned into an hour which was when my mini wake up.

Now for a minimum of 3 minutes I take the time out of my day to reset my mind. A healthy lifestyle goes beyond just fitness and eating healthier. It encompasses mind and spirit as well. So invest in yourself not with money but with time. Just 3 minutes. It'll change your world.