Creamy Apple & Walnut Salad

(Makes 1 Servings)

2 Tbsp Canned coconut milk
1 Tsp raw honey
1 Tsp finally chopped lemon peel
1 Tbsp fresh lemon juice
3/4 Cup shredded chicken
1 Medium Granny Smith Apple, cored and chopped
2 Medium celery stocks chopped
1 Tbsp brought that not pieces
2 Tbsp finely chopped flat leaf parsley
4 Leaves of Bib or Butter lettuce
Salt and black pepper to taste

Dressing: In a small bowl, combine coconut milk, honey, lemon peel and lemon juice in a small bowl- whisk to blend.

Combine chicken, apple celery, walnuts and parsley in a medium bowl, toss gently. Drizzle with dressing. Season with salt and pepper if desired, toss gently to blend.

Please lettuce on a serving plate, top with apple mixture.

Portion Control Container Equivalents:

1.5 Purple
1 Green
1 Red
1 Blue

February Fit Club! Easter Challenge!

Easter and SPRING is literally AROUND the corner! My challengers simply have gotten AMAZING results with these 21 day programs.  

I had amazing results with  the  21 Day Fix. I never thought I'd see my abs and there they were!! I was simply floored!  

21 Day Fix completely cleaned up my nutrition while not making me miserable.  The recipes were delicious and kept me feeling full! That was NEW for me!  I had a complete road map for what workout to do on what day and guess what?!  It was only 30 minutes a day.  No joke, start to finish.  How could I argue with that. I waste 30 minutes a day zoned out on some TV show.  I'm sure I could motivate myself to complete a 30 minute workout!  

So which one is right for you?  If you are getting back into fitness OR maybe already workout during the week but maybe it's more inconsistent?  21 Day Fix will challenge beginner to advanced fitness levels.  The key is in the fact there is always a MODIFICATION!  You can still have your "treats and cheats" foods and even wine! (Hooray! WINE!)

Have you already been working out, maybe done 1-2 rounds of the 21 Day Fix?  Crossfiter, serious runner or biker.  Looking to mix it up and really dial in results?  Then EXTREME is for you!!  BUT.... this is a no holds barred, 21 Day, strict program.  There are NO CHEAT DAYS here.  Awww come on! Its just 3 weeks and listen, if you want to dial it in for that big event and kick it up a notch?  THIS IS YOUR JAM! 

My next group begins on February 29th!  Do you have what it takes?  Apply below and I can get you all the details!  My groups provide EVERYTHING you need to be successful! They are PRIVATE and as interactive as you want them to be.  I never leave anyone without the tools they need to get started right!  It's like getting a cheat sheet for success!  (Lord knows I love a good short cut!)

My Amazing Challenger!!

So what do you need to do?  Fill out the form below, I'd love to talk with you more and get you in the group!  
Four months till summer!  Whats it gonna be?  More cover ups OR YOU meeting your goals!! Lets do this!! Apply and lets talk about what makes sense for YOU!

I am passionate about these programs because they simply WORK- no fuss, no muss.  You agree to learn this program and I'll be here to support you.  You will get results! Can't wait to see the progress in my next group!! That includes YOU!!

There are tons of Wufoo features to help make your forms awesome.

Clean Cookie Dough Yogurt

This treat is a total winner and my kids LOVE it! Making of a great afternoon snack!

It is clean eating cookie dough yogurt!!! AMAZING!!! Now I would't put this on the menu for every night as a snack but this is a perfect treat to replace your bowl of ice cream or the blizzard. Let me know when you try it and what you think!!

Ingredients
3/4 cup plain Greek yogurt, 1 tbsp nut butter, 1 tbsp honey, 1/4 tsp vanilla, pinch of sea salt, 1 tbsp mini chocolate chips.

* For the 21 day fix portion your teaspoons accordingly as well as the yogurt. The chocolate chips can be part of your treat cup!

Directions:
Combine Greek yogurt with the nut butter, honey, vanilla and sea salt. Mix until smooth. Top with mini choc chips and enjoy!!!

Share this recipe with someone who might enjoy it!!!

Both my kids demolished it!!


Post in the comments if you tried it and what you think!!

Classic Crock Pot Chilli (21 DF Approved)

Classic Crockpot Chili -- 21 Day Fix Approved!


Ingredients:

1 lb. lean organic ground beef
1 tablespoon minced fresh garlic
1 large red bell pepper, seeded and diced
1 large green bell pepper, seeded and diced
2 tablespoons chili powder
2 teaspoons cumin
1 (28 ounce) can crushed tomatoes
1 (15 ounce) can red kidney beans (rinsed and drained)
1 sweet onion, chopped
1/4 cup canned diced chilies or 1 fresh jalapeno pepper, seeded and finely chopped
2 tablespoons tomato paste
1/2 cup-1 cup water (optional)

Directions:

1. Cook the ground beef and garlic in a nonstick skillet breaking apart the meat with a spoon until well browned; drain off any fat then return to skillet.
2. Add in the bell peppers; cook until softened (about 5 minutes).
3. Add in the chili powder and cumin and stir to coat.
4. In the slow cooker, mix together tomatoes, beans, sweet onion, chilies and tomato paste, then stir in the beef mixture.
5. Cover and cook on HIGH until flavors are blended (about 4-5 hours). If your chili looks too thin at the end, feel free to add some water to thick it out a bit.

(Source: adapted from Food.com)


21 Day Fixers, this recipe has 6 servings. Each serving = 1 red, 1 green, 1 yellow, and 1 purple

Buffalo Chicken Tenders

I was lucky enough to come across this recipe while I was cleaning up my nutrition! They were a MAJOR score for the entire family!!

Seriously, these tangy, spicy chicken tenders dipped in creamy blue cheese sauce are delicious enough to make you forget they’re only 158 calories per serving!! The blue cheese sauce is darn amazing too!! Feels like cheating!

Total Time: 50 min.a
Prep Time: 5 min.
Cooking Time: 15 min.
Yield: 4 servings

Ingredients:
4 Tbsp. hot pepper sauce (like Frank’s®), divided use
2 Tbsp. white vinegar
1 tsp. garlic powder
1 tsp. paprika
1 dash cayenne pepper (to taste; optional)
1 lb. raw chicken tenders
¼ cup nonfat plain yogurt
1 Tbsp. crumbled blue cheese
4 medium celery stalks, cut into sticks

Preparation:
1. Combine 1 Tbsp. hot sauce, vinegar, garlic powder, paprika, and cayenne in a small bowl; mix well.
2. Add chicken; toss to coat. Marinate, covered, in refrigerator for 30 minutes.
3. Preheat oven to 375° F.
4. Place chicken in a baking dish. Discard any remaining marinade. Bake for 12 to 15 minutes, or until chicken is no longer pink in the middle.
5. Combine yogurt and cheese in a small bowl; mix well. Set aside.
6. Combine chicken and remaining 3 Tbsp. hot sauce in a large bowl; toss gently to blend.
7. Serve chicken with dip and celery.

Originally posted by One Fit Fighter

Would you like more clean recipes and daily accountability to achieve your health and fitness goals? Let's work together! Complete the application here!

Leadership Retreat: Destin Florida!

I recently returned from Destin Florida. This was my FIRST Leadership Retreat and I realize you may not know what that is about and I want to share my experience with you! I was honored to be invited to this retreat by my Coach and spend it with 39 other women on our team.




The Location
The long weekend would include accommodations at a mansion, pool and jacuzzi just steps from a private white sand beach! Four days of personal development, training, a photo shoot and an FUN just for helping people to reach their goals!!?? This is truly my DREAM come TRUE!! So HOW could I pass it up?

Inside Scoop

Well I was SCARED OUT OF MY MIND for one! Yep, I've been on many a business trip, but a retreat like this?! Uh..... NO. Not ever. What was going to happen? What did I get myself into? Were we going to have to get tattoos?



You want to know the DEAD honest truth? I was scared because I have NEVER gotten along well with other women... EVER. I'm not the kind of person that has loads of girlfriends. Really. I had low self esteem as a kid and never felt part of the crowd EVER, awkward in my own skin. That's a blog post for another time.

In this situation I felt like there was a good chance this trip could be the BEST or the WORST thing ever. But there is such a profound FIRE in me for this opportunity, none of that mattered. I was going to soak it all in and make the best of it.



I used to see other Coaches going on these trips and thought that would be SO NICE!! And here it was! MY TURN!
It was AMAZING
I have to be honest that it was the BEST decision I EVER made! Not only did I have the opportunity to dedicate time to myself and my business. But I had the honor to spend it with a group of women who were also taking a chance on believing in themselves!

Theme: Be That Girl!

The theme of our retreat was "Be That Girl" based on the book by Alexis Jones - How to Speak your Truth, Discover your Purpose and #bethatgirl. We all needed to dig deeper for our WHY. Why I am SO PASSIONATE about Coaching and learning what I can do to be better for my challengers and my coaches. How can I give them tools to continue their own journey's?



Arrived Thursday: Glam Squad A day and a half was centered around a photo shoot for each of us by a fabulous photographer and glam squad. It was so amazing that this was coordinated for us as part of our reward as leaders building our business.

Training Begins

The first night of training was Friday night and we spent two hours getting to know all 40 women and how BeachBody changed their life physically, emotionally and financially! We laughed, we cried, I was inspired as I listened to their stories of overcoming the obstacles that led them here.


This is was only the official day ONE of training and it was eye opening. So much light and positive energy! Truly AWESOME!! With this many people on one retreat I could not believe how smoothly things went and the relationships we quickly developed. We all want each other to do well and learning from each other was such an awesome opportunity too!

Training Day 2: 

Corporate RepresentationThe following day Cim Carver, Sr. Director, Field Development & Hispanic Sales from Beachbody Corporate travelled to Destin to provide training and sit with each and everyone of us about our businesses. That was really amazing, to have that kind of insight, to our personal and business goals as well. That kind of interest by Corporate was truly such a positive impact.

Inspired!? 

Have you felt like your life is happening to you instead of you having control of what happens in your life? Like you have LOST all control? I felt like that for too many year to count. The loss of my best friend to breast cancer sent me into a downward spiral. I blamed EVERYONE and EVERYTHING for what was happening in MY life. My health declined, my family suffered. I took jobs and opportunities I would NEVER consider just because I felt I had NO OTHER OPTIONS.



NO MORE. There's NO need to waste precious time on things I can't control. I AM FOCUSED on what matters and the things I can control. Like being a role model to my children and pulling myself out of that deep hole of self loathing and depression.

Sweat by the Pool

Why I CoachThis business of Coaching started for me as a way to keep me Accountable I needed that extra push for my own health and fitness and has grown into SO MUCH MORE! I have not only built up my own confidence, but helped others find theirs. I have grown thru personal development and found real happiness. I have made AMAZING friends all over the country!! Challenger’s and Coaches alike!! HOW COOL IS THAT!! Eeekkk!! Seriously gives me chills!

Gourmet clean eating kitchen!

I have been blessed to travel to amazing places and experience such awesome things.



All because I set aside the doubt and listened to my heart and took a leap of faith. REALLY! Hanging out with these girls, I laughed till I actually cried too! I learned so much about myself, stepping out side of my comfort zone and really INVESTING in my future. I'm not afraid of hard work. What I am TERRIFIED of is NEVER TRYING!

This opportunity from day one made my palms sweat and my heart race. I knew deep down that it was the right direction for me, yet I allowed doubts to creep in and delay my commitment. I realize now that many of us experience that same fear! Once you break thru it, you open the door to absolutely AMAZING things!


I also learned REAL, TANGIBLE skills to push my business forward! While having a mini-vacation, workouts EVERY morning and gourmet, clean meals every day! Yeah, sign me up for my next leader retreat!!

Morning Sweat with my BFF's

It is totally true when they say, the things you want are outside of your comfort zone. It is true. Why not believe in yourself? I knew it was time to stop being a victim and start engaging in my life. This is my time and this trip solidified it for me.

Blinders on, eyes on the prize. The better I am as a leader the better I will do. I cannot succeed if I am not POSITIVELY IMPACTING the lives of the people that join me on this journey. Period. And if I wasn't sure about it before, I sure as hell am now.



I am so proud and fulfilled to be part of something bigger than me. I cannot wait to see where it takes me next and who decides to take a chance on themselves as well.

Are You Ready?

If you are serious about learning more, fill out the application below! I would LOVE to talk to you about this opportunity and what it can mean for you! You are worth it! And I know it!

Fill out my online form.


Use Wufoo templates to make your own HTML forms.

Overnight Oats (Kid Approved)

Ahhhh tried this one and WOW! Score!

I was inspired at the grocery store!! My baby girl loves oatmeal and yogurt! She will eat a whole oatmeal raw! So I'm thinking this is going to be a nice combination!! I was inspired at the grocery store tonight!! 

🔷1/2 C Oatmeal

🔷1 TBSP Chia Seeds

🔷1/2 C Yogurt (I used low fat organic)

🔷1 TBSP Honey or Agave Syrup

🔷1 TSP Pure Vanilla Extract

🔷1/2 C - 3/4 C Unsweetened Almond Milk

🔷Stevia to taste.

1. Combine all ingredients in a jar.  Close the jar and shame until well combined.

2. Place in the refrigerator overnight and add more milk in the morning if you would like a thinner consistency.

3. Top with fruit, granola, cinnamon….. use your imagination!

This was a total WINNER recipe! Fast and DELISH in the morning! The kids loved it! You may want to start with 1/2 C Almond Milk and add more in the morning for a thinner consistency.  My kids loved this! Almost as much fun to make as eat!

Mancakes- Clean Pancakes

This recipe is not only amazingly SIMPLE. But it is delish and FILLING! Which gives reason for why they are names "Mancakes". 

Fix Approved: 1 Yellow, 1 Red, 1 Purple

Ingredients:

1/2 Cup Oatmeal

1 Egg + 4 Egg Whites

1 Diced Apple

1 Tsp Vanilla Extract

1 Tsp Cinnamon

Directions:

Preheat pan to medium heat. You can use non-stick spray or a bit of coconut oil to cook your Mancake when you are ready. 

Combine the Egg, egg whites, oats, vanilla and cinnamon in a bowl. (Alternatively you can combine ingredients in a blender if you prefer a smoother pancake- I prefer mine smoother.) 

Add fruit and fold in. 

Pour into your pan cooking each side about 2 minutes each side. Once you see the edges firming, flip. (This could take skill because it's a BIG cake- you can consider doing in smaller batches but you do get to eat it ALL)

Eat and enjoy! 

I was so surprised that I needed NO additional sweetener at all! 

Also you can use any fruit as long as you portion it out according to your plan!  

Clean Turkey Chili

This recipe is a staple in my house!! It's delicious and clean. completely satisfying. Sometimes I'll add a quarter cup of rice with it. Which will make it wonderful yellow if you're following the 21 Day Fix, 21 Day Fix Extreme, or Max 30. Enjoy!! 

Preparation Note: I dial back the hot spices by half. I don't like there to be a five alarm fire in my mouth when I'm eating this. You may like it spicy. I find the cumin is a must. 

Questions?

18 Years: Disorder to Success #Truth

My health and fitness story has had MANY twists and turns. This part of my life is very personal and less than flattering.  However, it is part of my story and I believe everything happens for a reason to teach us lessons so here is one of mine.

One thing I struggled most in my journey was trying to figure out  how to achieve my fitness goals in a way that was sustainable and realistic.

The Catalyst

I went to college, gained the Freshman 15+ and was at a loss on how to lose it.  Being Italian/Spanish American you eat when your happy, sad, mad, everything.  So, without real nutrition education I started running and starving myself.  Torturing myself into weight loss.  But those types of activities have a vicious backlash that I was unaware of.  Cycles of weight loss, gain, staving or binging... no balance.  I began to educate myself about workouts and how better to feed by body.  I wanted to be successful so badly that I would do just about anything to achieve them.  However, it was coming from a place of self-hate and punishment.  I DID NOT enjoy it one bit.  If I worked out it was so I wasn't absolutely disgusted with myself.  

I was 23 in these photographs and competed in an Amateur Body Building competition. I was investing about an hour and a half of cardio per day and lifting heavy weight for another hour per day (2.5 hours per day minimum).  At my peak I was deadlifting 300 lbs. I weighed in at about 112 lbs.  Towards the end of my "training" I was consuming under 1000 calories per day.   This was my first competition.  I had a friend who competed regularly and consecutively won, so I used him as a resource and he helped me design a plan. I stuck to it religiously for 90 days. 

Heading Off Course

I literally did not go out, did not see friends or socialize, I was in isolation because I was afraid if I went out I would slip up and get off track.   I placed well in the competition and I was proud of my achievement but the aftermath would leave a serious mark.   

I didn't know how to feed myself in a normal way.  I didn't understand that when you lean out the way I did with so few calories, your body is in starvation mode.  I lost so much muscle cutting weight, that at the end of 90 days.  I had stress fractures in my feet from the stair-master, my skin was a disaster, and worse, I did not know how to eat in a way that was sustainable.  I did not know about the right carbohydrates (they were the enemy right??) or healthy types of fat. I was eating no fat foods, boiled chicken and steamed vegetables.  Post the show I ended up in a cycle of binging an purging.  I was desperate to hang onto my unrealistic results.  Which cascaded into full blown Bulimia!  If anyone knows anything about Bulimia, it is more an issue of control than it is about food.  About a year of a binge/purge cycle were to follow.  I'd feel such guilt for eating just about anything I would purge it.  

Road to Help

Thankfully I had a good friend I confided in and she got me the help I needed.  She referred me to a counsellor and after years of therapy, helped me past a really dark time in my life.  I made it a point to continue to educate myself to find a better way.  A smarter way that was sustainable, long term, that I did not hate, that made me feel strong and healthy. 
I wish I could talk to my 23 year old self, I could have prevented so many years of self-loathing.   I was standing in my own way.  I look back at pictures and I know that even though I was smiling, I likely felt inadequate, and likely frustrated and depressed.  What a waste of too many years of my life!?  I was missing life obsessing about this- it was literally paralyzing!  Hours spent obsessing over meal plans and what combination of workouts to do  for the best results. 

Side Note on Body Building

There are friends of mine that compete in Body Building, are successful and do it in a healthy way.  I surely take nothing away from that lifestyle and I admire the athletes that do.  I learned so much from the experience and in no way begrudge the sport.  If anything it gave me an appreciation for the dedication and effort they put in to achieve their results.  I wasn't in the right mindset emotionally at that age to perform and compete in a healthy way.  Looking back today my nutrition was way off course, these athletes would never sacrifice muscle by cutting calories as I was advised to do. 

My Personal Success

I'm 41 and its taken me this long to realize that there can a better way.  You don't have to punish yourself for HOURS in the gym.  You DO have to make an effort and you can learn to love fitness.  Food does not have to be horrible and tasteless OR rich and decedent.  There are ways to make it delicious and healthy with balance. 

When I see my transformation pictures today, I see someone who is not only strong and lean, but confident and comfortable, and HAPPY in her own skin!  This is something I'm passionate about because I have a son and daughter.  I don't want them to struggle with self image the way I did growing up.  I want them to know that it's not an all or nothing when it comes to nutrition and fitness but that daily healthy practices and balance can make a difference in how they feel and how their bodies work.  

I have striation of my Quadriceps I would have died for at 23!!

Guess what! We eat out and have ice cream and have movie theatre popcorn too!  We just don't have it EVERY day!  There is a place for celebrations and a place to fuel our bodies.  Food shouldn't be the only celebration either, there are other ways to reward ourselves!  Its all a matter of perspective. I stood in my own way for too many years, if I can help one person step out of there own way then sharing this piece of my life with you was worth the risk.  

I would love to help you with your own transformation!  It is possible to achieve balance and the body that body that you want.  You just need the right, realistic road map to get you there.

I spent many years trying many different programs.  Some worked, some just did not.  Others weren't realistic to fit into my life as a working mother of 2 children.  Guess what, I don't have endless hours to spend in the gym anymore. I do not workout much more than 30 minutes per day!  I have learned how to incorporate clean eating into my life and that of my family.   I love to enjoy the life I created with my husband and enjoy our home and family.  Which also includes horses, dogs and a variety of other pets.  Our household is ACTIVE and with TWO working parents I need to prioritize my time, I can't afford to waste it on things that just do not work or contribute to an unhealthy lifestyle!

I am still working on my journey, my story does not end here.  But YOU can inch your way closer every day by taking that first step.  We all make daily choices that either move us closer to our goal or further away.  You only FAIL when you stop trying!   So take the first step today, get out of your own way and start!  There is never going to be the perfect time to begin.  What is important is to just BEGIN!  If you are interested in learning more about my Challenge Groups I would love to speak to you about how you can make a long term, sustainable change in your own life.  There is no time like NOW!  This is your call to action.  Haven't you waited long enough?  Fill out the form below and I'd love to speak to you about your health and fitness goals!

HTML Forms powered by Wufoo.

Shakeology Breakfast Bars

Love this recipe!  I was looking for something  to switch things up a bit and this is a WINNER!  You can sub the raisins for Craisins and the Almond Milk with plain water as well.  I only had regular Shakeology on hand as well, not vegan. 

Another tip is to spray the pan with non-stick spray.  I used Coconut oil and I also sprayed a sheet of wax paper to help press them into the pan with less mess.  Give them a try and.... Enjoy!!

Vegan Strawberry Delight!

1 Scoop Vegan Strawberry Shakeology

1 C Honey Dew Melon Diced

10 oz. Water

Ice 

Blend to desired smoothness. 

Sore Muscles - What can you do?

So I have been working out intensely for the past year and I still experience muscle soreness!  2 Half Marathon's, P90X, P90X3 and 21 Day Fix to name a few!  I got a taste of  Combat and Max 30 Sweat intervals too! When you switch up your workouts you still work your muscles in a different way!  So instead of taking a rest day and using that as an excuse not to workout.  I chose a workout that did not target my lower body.  Instead doing an upper body workout.  I did some research about working out and muscle soreness since so many of my Challenger's experience it when they start my Accountability Groups. Who isn't sore from working out at one point or another.  It's best to know how to handle this discomfort. It's common for beginners to experience muscle soreness that lasts for a week or two, just as seasoned exercisers will be sore after a tough work out. Yes, you should keep working out even though you are sore, but there is more to it than that. The only way to avoid muscle soreness is to not workout at all!  And that is certainly not going to get you that body you envision in your mind!

Muscle soreness has two primary causes. The first soreness you experience happens during your workout ("the burn") and should subside within a couple of hours. This is caused by lactic acid production. When you are training and your muscles are not getting enough oxygen (anaerobic glycolysis), lactic acid builds up. You can break down lactic acid by continuing to move and by doing light aerobic exercise (such as walking) after your workout. This is why cool-downs are so important, especially for beginners. The longer you cool down, the faster that lactic acid will leave the muscles (typically within an hour).

This is where rest comes in. You absolutely must rest the muscles you worked for 1-2 days after a workout. Take at least one day off between strength training sessions, and if you are still very sore, take 2 days off. (This means from lifting, not from all exercise such as cardio). If you don't let your muscles recover and repair, they will continue to break down and you will actually get weaker. 

Soreness Prevention

2. Stretch after a warm-up, during your workout, and after you are done. Only stretch when your muscles are already warm from some kind of light activity.

Your muscles need protein for repair and growth, and your body needs some carbs to replenish its glycogen stores. Truth be told, after a hard workout your body is like the plant in Little Shop of Horrors: It's crying "Feed me!" and it won't take no for an answer. Remember, right before exercise you have to consider the time it takes to digest food, so you need to go light. But post-workout is the ideal time to have a full meal. So what's the best meal, or combination of foods, to have post-workout? 

Benefits:

• Dextrose-based formula for optimum glycogen replenishment*

• A high Protein Efficiency Ratio (PER) blend to provide the critical building blocks for rapid muscle resynthesis*

• Vitamins, including antioxidants, to help reduce muscle soreness and assist in repair and growth*

The fat in boneless, skinless chicken is mostly monounsaturated. Only 1.1 grams of the 4 grams of fat in 4 ounces of chicken is saturated fat. The vegetables provide carbs and fiber. If you like, you can have half of a sweet potato with the meal and a spoonful of olive oil and/or almonds on the vegetables.

Breakfast Anytime: Egg Omelet with Avocado

Eggs are just about the best source of protein on the planet. Mix with as many vegetables as you like for a perfect meal. Hint: I also stir-fry a sliced apple into the mix. Serve with avocado for a nice dose of fiber and monounsaturated fat.

At the Gym: Whey Protein Shake

I consider whey protein powder the best protein powder available. You can mix whey powder with frozen berries (my favorite) and water, or with almost any combination of ingredients; I've thrown in a spoonful or two of peanut butter, oatmeal or sliced apple, or made it plain with water. All work. The whey provides the protein; the berries provide the carbs. (You can of course make the shake with milk or almond milk, but watch out for the calories. I don't recommend making shakes with juice.)

The Three S's: Salmon, Spinach and Sweet Potato

Here's the ideal balanced meal. Wild salmon for protein and omega-3s, spinach for the cornucopia of vitamins and minerals (including the superstar of eye nutrition, lutein), and a sweet potato for slow-burning carbohydrates. It's an almost perfect meal. You can add a little flaxseed oil (or olive oil or butter) to the sweet potato or even sprinkle it with almonds, but watch your portion size: While these additions are all brimming with health, they're also high-calorie items.

Bodybuilder's Delight: Tuna, Brown Rice and Vegetables

You can't go to a "hard core" gym without seeing a bodybuilder eating this old classic from a Tupperware container. A single can of light tuna canned in water and drained provides an astonishing 42 grams of high-quality protein for under 200 calories. That same can has more than 100 percent of the daily value for niacin, 29 percent of the daily value for vitamin B6 and 82 percent of the daily value for vitamin B12. And tuna is a superb source of the vitally important cancer-protective trace mineral selenium. Add some brown rice for fiber and carbs, load up with the vegetables and you're good to go.

Sometimes....no pain, no gain! Take care of yourself!

The type of muscle soreness you are experiencing, up to a day or two (and sometimes even three) after your workout is known as DOMS (Delayed Onset Muscle Soreness). DOMS is caused by microscopic tears inside the muscles, resulting from weight-training or fully exhausting the muscles during cardio. This is normal. Again, beginners will be more sore and usually for longer, but if you really worked as hard as you should have during a weight-lifting session, you should be somewhat sore for the next day or two.

To help prevent soreness in the future, and alleviate some of it now, be sure to:  1. Always warm-up for 5-10 minutes and cool-down for at least 5 minutes. 2. Stay active. The more your muscles move, the faster they will recover from exercise and soreness. If you choose to rest completely instead of "actively recovering" with light exercise, you'll probably be sore longer. 3. Hydrate!  Your muscles can't get rid of that lactic acid unless you DRINK WATER! This is something that people need to get their heads around.  You need at minimum per day half your body weight in water.    If you are working out?  You need more.

 I learned  a couple techniques after running my half marathons that made a big difference.  One is the use a foam roller regularly as a part of my cool down. This is particularly helpful for me after a long run or after I start a new type of exercise or a new weight training routine. Plus it just feels amazing to stretch out your muscles.  The key is to find the sore spot and lay on it.  So use the foam roller find the hot spot and just sink into it slowly moving back and forth almost giving yourself a massage!  Feel the knots and tension melt away!  Second, Epsom Salts and a warm bath!! My FAVORITE!  Usually about a cup of Epsom Salts in a warm bath, stir it around until it dissolves and ENJOY!  Its like bringing the spa to your home. Studies have show that magnesium and sulfate are both readily absorbed through the skin, making Epsom salt baths an easy and ideal way to enjoy this benefit.  Magnesium plays a number of roles in the body including regulating the activity of over 325 enzymes, reducing inflammation , helping muscles and nerve function and helping to prevent artery hardening.  Sulfate helps improve the absorption of the nutrients, flush toxins and help ease migraine headaches!!

Nutrition to Alleviate Soreness
There are some great post workout drinks and foods that you can consume to help reduce the post muscle soreness and help your body to recovery faster.  The most important meal you eat is the one that you have directly after your workout.  for about an hour after your workout, there's a window of opportunity when your muscles are literally starving for nutrients. We call this the golden hour. And the meal you eat at this time is the most important for building muscle and replenishing energy sources.

The first thing your body needs is a nice fresh supply of amino acids. Amino acids are the building blocks of protein and are used by your body for making muscles, hormones, neurotransmitters, bones and all sorts of other important things. Exercise depletes critical amino acids such as glutamine, valine, isoleucine and leucine–and the way you replenish your body's supply is with protein. That means meat, chicken, eggs, fish or whey protein powder. The second thing you need is some carbohydrates. Exercise draws upon your body's stores of glycogen, which is the storage form of sugar. Glycogen waits in the liver and the muscles for a signal that sugar is needed: "Hey, she's exercising, let's give her some fuel!" Your body can hold about 1,800 calories of sugar as glycogen, which is plenty to fuel any workout short of a marathon, but athletes do best when their glycogen stores are full, so unless you are on a carb-restricted diet, some slow-burning carbs after working out is a good idea. (Hint: The best carbs are oatmeal, brown rice, grains like quinoa or amaranth, and all vegetables and fruits). 
Shakeology is a great post workout meal.  It has a perfect combination of protein and carbs along with all the essential amino acids and nutrients your body needs to recovery from the workout you just did.  At least you don't have to stand there in the kitchen wondering if what you are eating is the right option.  Instead whip up a shake and go!  It honestly is refreshing and delicious! 
Results and Recovery Drink - R&R is one of my favorite post workout recover drinks.  It tastes so great, you won't believe how good it is for you! When recovering from intense workouts, Results and Recovery Formula will provide you with the vital nutrients you need to bounce back from your workout. And the delicious, smooth orange flavor makes it the perfect post-workout reward.

Chicken and Mixed Vegetables Four ounces of skinless, boneless chicken breast contains almost 35 grams of high-quality protein as well as small amounts of calcium, magnesium, zinc and iron; 255 mg of phosphorus; 287 mg of heart-healthy potassium; and 75 percent of the recommended dietary intake for niacin, a B-vitamin that's important in energy metabolism. One large (6-ounce) chicken breast is even more loaded: It contains more potassium than there is in a medium banana, plus a whopping 53 grams of protein. You can't go wrong with any of those five, or variations thereof. They'll load up your body with the energy needed to refuel and the protein needed to rebuild and repair muscle. Couple them with hard, intense and frequent workouts, and you'll be on the way to the body of your dreams.