My top 5 tips to handle those BAD temptations

 

Willpower has always been a struggle for me.  When I was younger and didn't have to be as cautious about weight gain, it wasn't really a problem.  Once I was on my own, buying my own groceries, it became a problem!  I LOVE potato chips!  I could choose chips over sweets any day of the week.  I resorted to "Baked" chips thinking they were a healthier alternative but when it comes down to it, they are still potato chips and they  just aren't a good choice to make.



I was reading a short article in Women's Health and learned something about willpower.  Research shows that willpower is a kind of mental muscle, and, like any other muscle, it can get stronger.  I never really thought of willpower that way, but, looking back, my willpower (although not quite where I want it to be yet) has drastically increased in the past several months since I have made it a focus.  I'm not going to lie, I still sometimes get caught up in eating something that I shouldn't, or eating something when I'm really not hungry. 


With Halloween behind us, this is what is sitting on my dinning room table right now.  And just in case there isn't enough in that bowl, we have a whole other box full of candy!  The smart decision would have been to get something "healthy" to hand out at trick or treat night this year; however, with the amount of kids that come knocking on our door, we took a cheaper route.  Although I said that I tend to like saltier foods, I didn't say that I don't like chocolate!  I found myself grabbing a piece here and there until I realized what I was doing!  Needless to say, the candy has been moved downstairs.

So, because willpower has been such a struggle for me, I wanted to share with you my top 5 tips that have helped me overcome the constant urge to give in.

Before going in to my tips, I have a "pre-tip" for you! If you think that you are hungry and it is not a typical meal time for you, drink a glass of water and wait 20-30 minutes.  Many times our bodies confuse us into thinking that we are hungry when really we are dehydrated and thirsty. 

Ok, on to the tips!


First, I started a food journal.  In the notes section on my phone, I type up anything and everything that I eat throughout the day.  That serves a few purposes.  Once I began doing this, I found myself not wanting to have to pull out my phone and admit (to myself) that I have eaten when I shouldn't have.  It was also helpful to see what I was getting too much of as well as not enough of.  For example, as I started to clean up what I was eating, I hit a plateau.  When looking back at my food journal, I could see that I was eating too much fruit and not enough vegetable.  Yes, fruit is good for you, but the sugar adds up.  Believe it or not, even too much of some healthy foods can affect your weight loss! 

Second, when I get the urge to snack or give in to an unhealthy choice, I like to focus my attention on something else.  If I haven't gotten my workout in yet, I do that.  Sometimes I just go into another room, away from the kitchen and find something to do.  Even if that means cleaning! Having the mentality that the "kitchen is closed" helps me stay on track! Something else that keeps me busy is calling a friend, parent, or grandparent to chat for a little bit.  All of those work like a charm.  It's amazing how you can just completely focus on something else and get your mind off of eating!

Third, I have an accountability partner.  When I was taking part in a health and fitness support group, I was assigned an accountability partner.  What we did was held each other accountable for what we were eating.  If we ever got the urge to eat a sweet, we would message each other and talk each other out of it.  Now that my group is over, who is my partner?  My husband of course!  I can't tell you how many times I have sneaked over while he was eating a bag of chips to grab a handful.  He is always there to tell me no and that I will greatly regret it if I do it.  And you know what, he's right! An accountability partner is anyone that you trust that will truly hold you accountable.  An accountability partner is NOT someone who will give in to you and tell you "go ahead,  you deserve it."  If you are going out with a group of friends, tell your friends that you are trying to watch what you eat and lose weight. Have the group keep you accountable.  If they are truly your friends and support what you are doing, they should be more than happy to help. 

Fourth, get rid of the unhealthy food!  Yes, this will affect your entire family (in the long run, it will be good for them too), but getting rid of the chips, cookies, and other unhealthy foods you have in your house will greatly help you!  If they aren't there, you can't eat them!  If that is too drastic for your family, then have a family member hide their sweets!  I know, it sounds silly, but that's what I did!  My husband is great about eating the clean dinners that I make, but he still likes his chips and sweets!  When he brings them home, or if I get them for him at the grocery store, I used to tell him to put them somewhere where I can't find them! Out of sight, out of mind! I've gotten pretty good with my willpower that his junk food can now be in my sight and I won't touch it. In the beginning; however, it was hidden!   By doing this, I always have healthy snacks at eye level in my refrigerator and in my pantry, so if I find the urge to give in to something, it's at least going to be healthy!  Along the same lines, I also throw away sweets/desserts that are left at my house.    I know it sounds wasteful, but sometimes it's necessary. 

Fifth, set and stay focused on your goals.  If losing weight and/or getting healthy is what you are looking to do, think before you eat!  Here is something that I did that really helped: I printed out a picture of a fit and healthy looking women (found a picture on Google) and hung it inside my pantry door.  I know several people who hang the picture on the refrigerator as well.   It could even be a picture of you when you were healthier and maybe 20 pounds lighter! I know this sounds like a silly tip too, but it was just another one of those things that helped me stay focused on what I wanted.  It was
this tip that helped me overcome the urge to nibble on snacks with my daughters. 

 

Now that you know the things that have helped me increase my willpower, I hope you will give them a try!  Feel free to post below any additional tips you have, or any tips that I  mentioned that you would like to try.  Let me know if it helps! 

 

 

If motivation, support, and accountability are what you need to reach your goals,  contact me about joining in on my next health and fitness support group.  I will arm you with the tools you need to get on the right track to success.  I will address emotional eating, how to handle your upcoming social gatherings, help customize your meal plan and more! When I  made and committed to that decision, I finally started seeing the results that I was looking for. 

 

 

Have a great day!

 

 

XOXO,

SJB

Independent Beachbody Coach

Clean Eating Snack Ideas

Here are some snack ideas that I absolutely love. These are quick and easy snacks where you can prep them for the entire week.

1. Banana Roll up: 1 banana sliced, 1 tbsp all natural PB (ingredients should say peanuts and salt) and a whole wheat tortilla. Slap it all together and roll it up! This is my favorite!

2.1/2 cup cottage cheese and berries

3.1/2 cup plain greek yogurt (not the kind with fruit in it) and cupped handful of fruit, 1 tbsp slivered almonds and a dab of agave nectar.

4.20 grapes and a low fat cheese stick

5.2 plain rice cakes (no salt) with 1 tbsp all natural PB or almond butter and a handful of raisins

6.2 cupped handfuls of raw veggies like carrots, cucumbers and celery and 1 tbsp of low fat hummus.

7.1 scoop protein powder with 10 oz water, ice and frozen berries blended for a smoothie! It's ok to drink your shakeology for a meal or snack and also have a protein shake. Your shakeology is your meal replacement and a protein shake is just a snack. They both promote muscle repair and growth!

8.Cupped handful of Strawberries and a handful of unsalted raw cashews

9.Apple and handful of raw unsalted almonds

10.Apple and 1 tbsp of almond butter

11. 5 egg whites with salsa and a sprinkle of feta cheese

12.Shakeology

13. 1 bag of edamame
I hope you find this helpful in your quest to start eating healthy and preparing your snacks!

 

XOXO,

SJB

Independent Beachbody Coach

One hot MAMA

Who would've known, decades apart we would reconnect on Facebook over health & fitness. I met Ashley in elementary school. We were good friends, I remember spending the night over at her house, watching movies all night long. She moved out of state and we lost touch. Not long ago, we reconnected on Facebook and was in AWE over her progress with her on going transformation. As a Beachbody coach, I HAD to reach out to her and congratulate her on her ongoing success and LIFESTYLE change.

Her story begins as a mother to a young & energetic 4 year old little girl and a wife to a Military police officer. She tried the diets and those didn't give her results she was looking for. About 6 months ago, she found out she has Hypothyroidism. She had been treating that and then committed herself to a regular exercise & eating schedule. After working her tail off during her workouts & eating healthier then what she was before, she completed her Insanity workouts and her stats tell her story.

Before I started, my clothes were awful. Nothing fit me. My closet was full of clothes yet I had nothing to wear because I was too big. Unless I HAD to go out, it was baggy shirts and yoga pants. If I forced to go anywhere, I wore my old maternity pants. 3 years after my daughter was born, I still had to squeeze into my maternity pants.

The final straw- We discovered my hypothyroidism in an odd way. After a struggle with fertility we discovered the root of the problem. My thyroid. The extra weight wasn't doing anything to help matters. That did me in.  In my mind, it was one thing to know my pants didn't fit me anymore, it was another that there was something going on in my body I had no control over. That's when I realized I needed take control of the things I could do something about. It was upsetting. It all hit me, I didn't want to leave the house, avoided social functions I would see people I knew or Adam's friend. I didn't want anyone to see what I had turned into. I used to be the life of party, excited to see people, I had all the confidence in the world. It was all gone. That was it. I knew just taking a brisk walk would not help me, I needed something extreme. What is more extreme than Insanity?

Now, I feel like a normal person again. The old Ashley! I can fit in my old clothes again, I can bend over without my stomach getting my way (yes.. I went there lol), I can go up and down my stairs without getting winded. It feels good!

In 6 months,  I see us all eating better and having more energy. I always used the excuse of "I have a kid I don't have time to work out".. Not true. My little lady sat on there every single day while I worked out. Watched me, sometimes got up to do a few moves.. on the days I would complain I didn't feel like working out because I had no energy. Savannah would say to me "Oh you don't have energy Mommy? You need Bo on the Go to give you energy? Ill get her" (its a kids tv show about running to give the girl, Bo, energy.). She kept me motivated to keep going. I also think her watching me push through all these weeks, has shown her how important it is to take care of yourself.




What a great inspiration Ashley has become to not only friends and her Facebook world, but also her family. The time an effort she has put into her health & fitness has changed her life forever.

I am so happy to be able to share Ashley's story here. I hope that her story inspires others out there that are struggling with the same things Ashley once was.  

You see results on the infomercials and on the internet but you never REALLY know if it's going to work. You are afraid to invest the money because you don't want it to be another thing that just sits on your shelf that collects dust.  I have to say that the factor that influences whether it collects dust or not has always been the SUPPORT!  Having that system of individuals to keep you accountable to the food you are eating, the workouts and lift you up when you have a bad day is irreplaceable. If you would like results like Ashley's, I have a couple of spots left for my next challenge group. Message me for details & let's reach your GOALS.

 

 

 

 

XOXO,

SJB

Independent Beachbody Coach

Clean Eating Turkey Taco Casserole

As you know by now, I am getting the hang of cooking. I got this recipe from my coaches' page. It was AMAZING!!! I LOVE Mexican so this hit the spot. Didn't take long at all. I hope you enjoy this just as much as I just did.

Ingredients:

1 lbs lean ground turkey, browned and drained.

1 small onion diced

1 small taco seasoning packet

8 oz jar of taco sauce

2 roma tomatoes diced

iceberg lettuce chopped

Plain Greek Yogurt (we like the Kirkland brand)

Low fat Cheddar Cheese (omit if you are stripping down your own meal plan)

Whole Grain Tortilla Shells (Hard ones)

 

 

Directions:

Brown turkey and onion in a pan over medium high heat.

Drain off the liquid and add taco seasoning packet with 1/4 c water.

 

Stir until combined.  Then add taco sauce and stir.

Layer a baking dish with crunched up taco shells

Then put a layer of ground meat, thin layer of greek yogurt, tiny bit of cheddar cheese (emphasize TINY), then layer with shells, ground meat, greek yogurt and cheddar cheese on top.

 

Heat in 350 Degree oven for 15 minutes.

 

ENJOY!!!

Let me know what you thought of it.

XOXO,
SJB

 

25 Minutes a day

Week 3 day 6 of Health & Fitness group:

Today was my 6th day in my 3rd week of FOCUS T25 ALPHA round in my support group. This is such an awesome experience. I can't believe I have not blogged at all about the health & fitness group I am involved or the workout program I am doing. As coaches, we run support groups for different things. Anything from clean eating, to Shakeology shakeoffs, to health & fitness support groups. I am currently enrolled in a 60 day health & fitness group. My workout  is T25.

 

 

Who knew that you could get the same results in 25 minutes that you get when you spend an hour at the gym. I was always at the gym for an hour a day, busting my rear and sweating buckets. My husband and I would spend too much time there. When T25 was a choice, I grabbed it and ran with it. As our schedules are getting busier and not spending much time at home, this was the PERFECT one for me.

 

 

I am not even half way through with my session yet and have amazing results already. I can not wait to show my transformation photos.  I can tell I am improving each day with my speed and agility. On the other side of my support group I have been doing well in the nutrition department. Drinking Shakeology daily, working out, and sticking with my meal plan. It was very hard for me to catch on to the clean eating change. I was 26 eating like a 9 year old. I always thought to myself, I'll eat whatever I want, just work 10 times harder at the gym.....LITTLE DID I KNOW.

 

To give you an idea of a normal meal day, today I had:

 

Breakfast: 3 scrambled eggs, 2 pieces of Ezekiel bread- Cinnamon raisin, glass of 2% milk

AM Snack: 1/2 cup of peanuts, 1 cup of fresh cut strawberries

Lunch: 2 Turkey meat tacos on whole wheat tortillas, lettuce, & salsa

PM Snack: 2 rice cakes with all-natural peanut butter, 1 with sliced up banana on it

Dinner: Shakeology (Cinnamon Bun)

PM Snack: Shakeoloy protein ball

 

With clean eating, these healthy foods, give me the fuel I need to push through the day and come home to do my workouts. Once I finish up my workouts, I feel empowered. I feel great.

Things to think about:

What are YOU doing for you workout?

What are YOU doing to FUEL your body through out the day?

What motivates you to GET UP and workout?

What would MOTIVATE you to change your life style around?

I have health & fitness groups monthly. Contact me if you want to make the LIFESTYLE change today.

XOXO,

SJB

 

 

 

 

Now I am Betty Crocker

All of my friends and family know that I can NOT cook for the life of me. I felt horrible for my husband because we would have Mac & Cheese, grilled cheese sandwiches, frozen pizza, anything you could think of that was easy and quick to make, we ate it. I was not a cook or baker when we met and remained the same when we got married. My husband comes from a family where his mother makes a meal for 15 when there is only 5. So much left over for the next week. So, here my husband comes from his home with his parents with endless amounts of food, to living with me where we have nothing but 9 year old food.

I wanted to be that wife who provided fulfilling meals for my husband. Soon after, my husband took over the cooking.

Once I  enrolled in my first clean eating group with my amazing coach, Melanie, she had endless amounts of recipes on her blog. I was overwhelmed. Thought to myself, "How am I able to make these healthy meals, if I can't cook PERIOD." After sifting through them and picking out the easiest to start, first recipe I tried was the Shakeology protein balls. I would like to share this recipe with you because my husband and I, LOVE these. These are great for sweet tooth cravings. My husband eats them as a small snack.

Shakeology Power Balls: No Bake Chocolate Peanut Butter Shakeology Balls

 

 

 

Ingredients: 

 

 8 tablespoons PB2, (low fat, high protein powdered peanut butter)

3 tablespoons Natural Peanut Butter

½ cup Shakeology

3 tablespoons raw honey

½ cup quick oats

Directions:

Mix PB2 with water until it is a paste like consistency. Mix all ingredients, including PB2 mixture together in a mixing bowl. It may take some time to blend all of the ingredients together. If it’s to sticky, sprinkle in additional protein powder so that it’s a pretty dry/crumbly texture.

Next, roll mixture into small individual balls and place on a wax sheet. Makes about 12 balls, 1 oz each. Put them in the freezer until firm.

(These taste even better when made with 6 tbsp of PB2 and ½ cup of natural peanut butter, but the calories and fat are higher. If you find the recipe above is too chalky tasting, add the extra peanut butter.

 These are a HUGE hit at our house. Let me know how you liked them.

 

Thanks for stopping by!

 

XOXO,

SJB 

 



Stay fit and healty on the weekend

Weekend is almost here. These are 2 of my hardest day while trying to stay in track with my clean eating.  Last weekend we went to the lake for my husband birthday and needless to say, I overindulged on junk that should never been picked up. I felt horrible for 3 days after. It took days for my body to recuperate from it. So advice to you for your weekend:

TIPS FOR TURNING AWAY TEMPTATION

   1. Plan family activities like bike rides or outdoor games.  This helps you spend time with your family and burn calories all at once!

   2. Carry a water bottle with you to your weekend activities.  This will help you get your water for the day and resist the temptation to reach for a soda or other caffeinated beverage.

   3. Set some "weekend specific" goals for yourself based on the realities of what you'll be doing.  They may look very different than your weekday goals, and that's okay.

   4. If you are going to be out all day, pack some healthy snacks in case you get hungry.  There is nothing worse than being hungry at the mall, and the only food options are ice cream or pizza.

   5. Set Monday as your weigh-in day.  You are more likely to resist temptation if you have to face the scale first thing Monday morning.

   6. Plan ahead!!  If you are going out to eat, find the restaurant's menu (and any available nutritional information) online.  You'll have plenty of time to make a healthy choice before you get there.

  7. Don't save all of your splurging for the weekends. Allowing yourself a few treats throughout the week will help you avoid the mindset that the weekend is an excuse to go bonkers. And by spacing your treats evenly, you're less likely to get sudden, irresistible cravings.

Come Monday, you will feel and look fabulous while all those bar drinkers are still dragging from the weekend festivities.

XOXO,
SJB