10 ways to get your children to adjust to a clean eating lifestyle

<div class="separator" style="clear: both; text-align: left;">I don't know about you but, I really struggled and still do with getting my three kids on board with clean eating. My oldest Son Gavin was never a good eater! I mean he ate NOTHING! It was a very tough thing for my husband and I to go through watching our child refuse to eat food. My pediatrician had told us when he was two that we should not worry at this point about "healthy" foods but, just make sure that he is eating. I think his approach was anything is better then nothing. So, now that he is older and quite a good eater, I must add, we have really been working with our kids to eat healthy and make good choices when it comes to food. This is definetly a work in progress but, continue to educate my children because I feel like it is very important and want them to feel as good as I do from consuming whole, real foods!!</div><div class="separator" style="clear: both; text-align: left;"> </div><div class="separator" style="clear: both; text-align: left;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGw9GzSVJwMIa8EGfUm-M2CgVwcNcT4rZKveqtklRSjNwdY-l7qQfp1l-sZjeIl4zXCHuVDnWY2iGBpwr4R7PhohSBaHCB30exBNHEDkoa3-lKxK_1DwXDYZeaqngeBVa2ezNBgltM2w_7/s1600/How-to-get-your-kids-on-board-with-healthy-eating-and-living.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="331" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGw9GzSVJwMIa8EGfUm-M2CgVwcNcT4rZKveqtklRSjNwdY-l7qQfp1l-sZjeIl4zXCHuVDnWY2iGBpwr4R7PhohSBaHCB30exBNHEDkoa3-lKxK_1DwXDYZeaqngeBVa2ezNBgltM2w_7/s640/How-to-get-your-kids-on-board-with-healthy-eating-and-living.jpg" width="640" /></a></div><div class="separator" style="clear: both; text-align: left;"> </div><div class="separator" style="clear: both; text-align: left;">These are some of the ideas and things we have been doing to incorporate our children into eating clean foods....</div>1. <strong>Serve vegetables as an appetizer.</strong> While you set out the rest of dinner, keep hungry kids occupied with veggies. (I love carrot sticks and fresh cut bell pepper.) When you serve veggies before dinner, they’re more likely to be eaten.<br /> <br /> 2. <strong>Offer control. </strong>Picky eating is often about control, not taste. Offer two options (“Shall we have peas or broccoli trees with lunch?”) and give your child the power to choose one.<br /> <br /> 3. <strong>Remember tiny tummies</strong>. Do you often think that your toddlers aren’t eating enough? But when they describe all the child ate that day, it’s really plenty of food. Children’s tummies are quite small, about the size of their clenched fist. What looks like a reasonable snack to grown-up eyes might be an overwhelming portion for little ones.<br /> <br /> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIwfRKazprAfT_vzzsBsrH1tZAU0kDDY4RzNu0otLK1scgCtpQep6Ux5oV5nFWlwU_jWse4vVDSkqSww0Jd0Puuc_A_MbGt772ar-oKRkyNeWnbGVkUx7D3yPh6rCJpsKgVKbeW0ysjqfF/s1600/healthyfood.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIwfRKazprAfT_vzzsBsrH1tZAU0kDDY4RzNu0otLK1scgCtpQep6Ux5oV5nFWlwU_jWse4vVDSkqSww0Jd0Puuc_A_MbGt772ar-oKRkyNeWnbGVkUx7D3yPh6rCJpsKgVKbeW0ysjqfF/s320/healthyfood.jpg" width="320" /></a>4. <strong>Never underestimate the power of a silly face or use animal shapes.</strong> At snack time, try arranging cucumber slice eyes with a ranch dip smile and carrot teeth, or peanut butter eyes and a celery mouth on an apple slice head. And what kid can resist this BEAUTIFUL butterfly!<br /> <br /> <br /> <br /> <br /> <br /> <br /> <br /> <br /> <br /> <br /> <br /> <br /> <br /> 5. <strong>Make it interactive.</strong> Who says you shouldn’t play with your food? Steamed artichokes with lemon butter for dipping, roasted asparagus with a little cup of grated parmesan, lettuce wraps for stuffing with seasoned chicken or beans and veg — kids love interacting with their food! For bonus points, give each component a cool name — “trees with snow” will add a dash of giggles to a dish of broccoli with parmesan.<br /> <br /> 6. <strong>Delegate sous chef duties</strong>. At the market, have everyone pick out one fruit or veggie they’d like to have that evening. Then, let them add their chosen food to the pizza, soup, or salsa. When children are involved in the cooking, they’re much more likely to try the result.<br /> <br /> <div class="separator" style="clear: both; text-align: center;"><a href="http://media.tumblr.com/523b9617c80635ef92a6140b840530ed/tumblr_inline_mn0l3kjUl51qz4rgp.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="image" border="0" class="toggle_inline_image inline_image constrained_image" height="400" src="http://media.tumblr.com/523b9617c80635ef92a6140b840530ed/tumblr_inline_mn0l3kjUl51qz4rgp.jpg" width="400" /></a></div>7. <strong>Be a veggie pragmatist.</strong> As a busy mom, I know it is not always possible to browse the market with your children. And to be honest with three kids grocery shopping can actually be quite enjoying when I get the oppurtunity to go by myself. When that happens, reach for frozen vegetables. The nutrient profile on vegetables that are flash frozen are just as good  and frozen veggies are more forgiving of busy schedules and fickle toddler tastes.<br /> <br /> <br /> <br /> <br /> <br /> <br /> <br /> <br /> <br /> <br /> 8. <strong>Zucchini bread is not a vegetable. </strong>Quite a few recent books suggest ways to “sneak” fruit and veg into children’s meals. Boosting nutrition is all well and good, but it’s also important to teach children what things look and taste like in their natural state. Don’t just sneak a cheeky puree into the pizza sauce. Let them know it’s there, and let them see how it’s prepared.<br /> <br /> <br /> 9. <strong>Don’t give up.</strong> Studies show that children have to try a food 10-15 times to like it, and I’ve certainly found that to be true. Encourage children to play with a new food, touch it, smell it, and above all taste it, but keep things lighthearted. Remember your child isn’t just being contrary being suspicious of new food is an entirely reasonable instinct, especially for children.<br /> <br /> 10. <strong>The no-thank-you bite</strong>. If your child refuses outright to try new things, introduce a “no-thank-you bite” rule. With this rule, if a child doesn’t want to eat something, that’s fine  so long as she takes a small bite and says “no thank you.” If she still doesn’t like it, chalk it up to one of those 10-15 necessary new food exposures and move on.<br /> <br /> I hope you find these tips helpful! Remember it is a work in progress and your children will eventually start eating more real foods over time!<br /> <br /> Alyssa<br /> XXOO<div style="float: right; margin: 4px;"><a href="javascript:void((function(){var%20e=document.createElement('script');e.setAttribute('type','text/javascript');e.setAttribute('charset','UTF-8');e.setAttribute('src','http://assets.pinterest.com/js/pinmarklet.js?r='+Math.random()*99999999);document.body.appendChild(e)})());"><img alt="Pin It" class="aligncenter" src="http://img.photobucket.com/albums/v419/green_tea/pin.jpg" /></a></div>

appetizers, bite, children, clean eating, cooking, food, healthy, interactive, nutrition, real foods, snacks, toddlers, vegetables, veggies

10 ways to get your children to adjust to a clean eating lifestyle

I don't know about you but, I really struggled and still do with getting my three kids on board with clean eating. My oldest Son Gavin w...

5 tips for eating healthy at your Memorial Day cookouts

<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhG_ixb1prXOegtAAqfgCyj1tjY7wqv8fWNOuTAE-cULF62HZDvxHYtgTX0eFasapI9k7fwtXRFrGe0fYt2FG_NixIw7Id_SmpWI3YSRZq_Osd1Am2d0ewpn7ptpcxOAqvDvsulZoFfe7NP/s1600/memorialday1.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhG_ixb1prXOegtAAqfgCyj1tjY7wqv8fWNOuTAE-cULF62HZDvxHYtgTX0eFasapI9k7fwtXRFrGe0fYt2FG_NixIw7Id_SmpWI3YSRZq_Osd1Am2d0ewpn7ptpcxOAqvDvsulZoFfe7NP/s640/memorialday1.png" width="640" /></a></div><br /> <br /> Burgers, potato salad, sprinklers. For many Americans, Memorial Day is the beginning of warm and sunny times ahead. This weekend is also prime time for social events and backyard bashes -- complete with plenty to eat. For me, summer seems to be the most challenging time to "go light" with food and maintain weight (let alone lose it, if that's your goal) because we're more apt to socialize, eat and drink. We all love summer parties, but they don't have to wreak havoc on your diet. Here are a few tips to tackle a barbecue the right way:<br /> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiL2WI2yCtBofGvBldOJst0wpq_CRKD3pL_1VY2QMP1UseCf9_jZ88P9TZmI6-HsXKjWvD_lUyutBb4yobY44Zz96-Y2NDE4Z9E1AEUeuc47GwnTd2uZO_tB91K3sazvoABSF1ysKK0WhnR/s1600/memorialday2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiL2WI2yCtBofGvBldOJst0wpq_CRKD3pL_1VY2QMP1UseCf9_jZ88P9TZmI6-HsXKjWvD_lUyutBb4yobY44Zz96-Y2NDE4Z9E1AEUeuc47GwnTd2uZO_tB91K3sazvoABSF1ysKK0WhnR/s320/memorialday2.jpg" width="320" /></a></div><br /> <br /> <br /> <br /> Fill Up Before You Go<br /> <br /> Go ahead, ruin your appetite before heading to the barbecue bash. You need a snack that provides satiety so you don't show up half starved. And certainly don't "hold out" on eating beforehand. Fasting all day in prep of a big barbecue is the worst thing you can do. You'll slow down your metabolism and wind up overeating – a double whammy!<br /> <br /> Assess The Situation When You Arrive<br /> <br /> Sometimes, your attitude going into the meal can make or break your barbecue experience. If you see spinach dip when you enter, you may think, "There's nothing healthy here, and I might as well pig out." Then you notice chicken skewers, shrimp cocktail, crudité and way more. Be patient, scope out the scene and then use what is available to create as proportioned a meal as possible.<br /> <br /> Try To Skip That First Drink<br /> <br /> When you have your first drink before you even say hello to the guests, you're probably off to an overindulgent night. You'll end up consuming too many calories from alcohol, and then the effects of said alcohol may inhibit your willpower and make you consume too many calories from food, too.<br /> <br /> Fill Your Plate Once<br /> <br /> Take one serving of lean protein – just one! Go for barbecue chicken or fish, which are usually the leanest options. Fill the rest of your plate with other healthy foods, such as grilled vegetables, roasted corn, tomato slices and salad. Enjoy that first plate, but then stop eating and enjoy the people – not food – around you.<br /> <br /> <br /> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgA83DiVIQOOhx1gRLVAEx4Y_yVR3xSuJygWrK-IIAs4JRiycLoVjV_c2UoM2L_aEHZX3vUJ-X1VILZuh4XukqUgczfV-FW1j1TYd0JgLUitJvzZ0AO6bV1revBMmMnUAiQiGxNVCu_n8Xj/s1600/memorialday3.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="192" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgA83DiVIQOOhx1gRLVAEx4Y_yVR3xSuJygWrK-IIAs4JRiycLoVjV_c2UoM2L_aEHZX3vUJ-X1VILZuh4XukqUgczfV-FW1j1TYd0JgLUitJvzZ0AO6bV1revBMmMnUAiQiGxNVCu_n8Xj/s320/memorialday3.jpg" width="320" /></a><br /> <br /> Hosting  A Healthy Barbecue <br /> If it's your turn to do the hosting, serve delicious and healthy options for your guests. Instead of those heavy, saucy chicken wings, try this recipe for almond-crusted chicken skewers. Light and satisfying, these skewers are the perfect blend of sweet and savory. And unlike some traditional barbecue fare, this refreshing dish won't leave you feeling overstuffed for the rest of the party.<br /> <br /> <br /> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5LhgOrWQSMyFbTSQHZGz-D9al6s1d8C5ZotN_bEYZU_VngKGKI_0gL62dW-fFYrjYvT5psssfGSqsnpbb7x78jU2PYQMzV6s3zk7L9hLcIOYn74eNfhFYAhgEpO7CCU3STiCJmMNSEe43/s1600/memorial+day+5.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a> </div><br /> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLoOgTFNEwWQc4s-CVFS0qGYyz59pK20QAIcDWxkjag7WbZy0Jlvg0ju066AtD_5ncRx1JUpJE3lOjfEYQhs89lqp3Hg3qq-Rx0NZYBDNjvmiVnhTLTW5k3_GjetH5RLz3VV-iC6vTCuWK/s1600/memorialday4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a> </div><br /> Almond-Crusted Chicken Skewers (Serves 4)<br /> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-TMIxeIRVa-PUsZrmED2wHUXMDbbi3MqU3Zen2J41e5CDMbJmtQd3fsPx9Ku9qAWmr3szaYcWL1SfFx5E357PV9MaxcemgEuzCFDLm0oAVoUEhgdgowkniKbp1qrYm98FW4Pr9BsQYS9v/s1600/memorial+dayfinal.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-TMIxeIRVa-PUsZrmED2wHUXMDbbi3MqU3Zen2J41e5CDMbJmtQd3fsPx9Ku9qAWmr3szaYcWL1SfFx5E357PV9MaxcemgEuzCFDLm0oAVoUEhgdgowkniKbp1qrYm98FW4Pr9BsQYS9v/s320/memorial+dayfinal.jpg" width="246" /></a></div><br /> •1 tablespoon Dijon mustard<br /> •1 tablespoon honey<br /> •1 tablespoon olive oil<br /> •1 tablespoon fresh-squeezed lemon juice<br /> •1 clove garlic, crushed<br /> •1 cup almonds, chopped<br /> •4 skinless, boneless chicken breast halves (about 16 ounces)<br /> •16 (10-inch) wooden skewers<br /> <br /> <br /> In a glass bowl, mix mustard, honey, olive oil, lemon juice and crushed garlic.<br /> <br /> Cut chicken into cubes or strips. Marinate chicken with mustard mixture for an hour while refrigerated.<br /> <br /> Soak wooden skewers in water for 30 minutes.<br /> <br /> Skewer chicken and barbecue over medium heat until no longer pink in the middle (about six to eight minutes) while turning and brushing with any remaining marinade. Roll skewers in chopped almonds after removing from the grill, and serve!!<br /> <br /> Have a happy healthy Memorial Day! Thank for all that served for our country! Let Memorial Day be a day that we count our blessings and remember those that serve to protect our country and freedom<br /> <br /> Alyssa XXOO<br /> <br /> <div style="float: right; margin: 4px;"><a href="javascript:void((function(){var%20e=document.createElement('script');e.setAttribute('type','text/javascript');e.setAttribute('charset','UTF-8');e.setAttribute('src','http://assets.pinterest.com/js/pinmarklet.js?r='+Math.random()*99999999);document.body.appendChild(e)})());"><img alt="Pin It" class="aligncenter" src="http://img.photobucket.com/albums/v419/green_tea/pin.jpg" /></a></div><br /> <br /> <br /> <br /> <br /> <br /> <br /> <br /> <br /> <br /> <br />

alchohol, almond crusted, barbeque, chicken, cookouts, diet, drink, healthy, meal, memorial day, parties, skewers, Summer

5 tips for eating healthy at your Memorial Day cookouts

Burgers, potato salad, sprinklers. For many Americans, Memorial Day is the beginning of warm and sunny times ahead. This weekend is also p...

Stripped down meal plan

<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0KVClUPN9cxHZo85XaKUpvIi9NWd0V8ky3yh49DFnAK3z6coNn0JUcT5AGUaISSh6ppkklM_enqyJBjsS0BqAWvhlCoUZcy10XZQ6hk8GJCUyyMHGKxeIRwDweQCTv6knWBWJvgnO6Vw_/s1600/summer1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a> </div><br> <br> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRQsGnrN6_sb2Yj6gMMyFrASVOUQ9jC7CPJHNm8kYTij_j3p-IfU_VtM7fODuTuJ7iCF_25Le2In4Aj5RQ7KMK2QTTFLpSN20oSg5QigHN0Kg2HadmTa34zOsmwIxDKLMafRBPQs7XxZJj/s1600/summer8.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="291" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRQsGnrN6_sb2Yj6gMMyFrASVOUQ9jC7CPJHNm8kYTij_j3p-IfU_VtM7fODuTuJ7iCF_25Le2In4Aj5RQ7KMK2QTTFLpSN20oSg5QigHN0Kg2HadmTa34zOsmwIxDKLMafRBPQs7XxZJj/s400/summer8.jpg" width="400"></a></div><br> The sun is beating down and many of you are probably pulling out those summer clothes. Hopefully you did your homework over the past couple months and are ready to hit the Beach and pools running. However, sometimes are BEST efforts can give sub par results. If you have hit a plateau, need to lose the last 10 pounds, or want a special program to get you looking your best for a upcoming wedding or event then I have an OPTION for you. The  group that I am starting this month is exactly what I did last year to get into the VERY BEST shape of my life!  Everyone should feel their best whether it's vacation season or porchville for you this summer!<br> <br> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6Z84QyuqJkcmhZnainGd3L0VitB0FBxz75JJg7r1FVHsmJI6AkGhLuSUyXdSqTGsT_e-Lch4MYYZWeyLSvnZcfCsX3EtgP25O1JJ6IX9-uvxbTHHhiR1p9DvlFDIGF69S6qgQpC15L5dm/s1600/Summer_diet_h_633_451.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="227" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6Z84QyuqJkcmhZnainGd3L0VitB0FBxz75JJg7r1FVHsmJI6AkGhLuSUyXdSqTGsT_e-Lch4MYYZWeyLSvnZcfCsX3EtgP25O1JJ6IX9-uvxbTHHhiR1p9DvlFDIGF69S6qgQpC15L5dm/s320/Summer_diet_h_633_451.jpg" width="320"></a></div><h3>On <b>May 20th and June 3rd I will be kicking off a 30 Day Shakeology and Clean Eating Stripped Group.</b>  </h3>This group will run for just that, 30 days!  It is a closed online support group where I will help you develop reachable health and fitness goals for yourself.  We will start out with a week of planning and preparation.  We will discuss using food as fuel, pairing lean proteins with complex carbs to give you energy all day long and discuss the importance of making healthy eating a lifestyle and not a crash diet!<br> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqLnbY32HHoISan3jd-d0piaANHko_SkrAVXqfUsjuoydGk9DEkjiGyNPmCcaGoKXRCK-UYHheHZxgUEXSYAHGACkCP8z0GT2wES4v0G1zF_xkiYHBZzN7joRccoLhYOEXpJNMeZSHsbAq/s1600/summer7.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqLnbY32HHoISan3jd-d0piaANHko_SkrAVXqfUsjuoydGk9DEkjiGyNPmCcaGoKXRCK-UYHheHZxgUEXSYAHGACkCP8z0GT2wES4v0G1zF_xkiYHBZzN7joRccoLhYOEXpJNMeZSHsbAq/s320/summer7.jpg" width="320"></a></div><br>  The point of this 30 day program is to teach you how to strip it down so that you can break a weight loss plateau, trim any excess fat and look your best in 30 days.  This program in conjunction with Shakeology and regular exercise will give you the best bang for your buck!!!  I have done it and I know it works!!<br> <br> <br> <div class="separator" style="clear: both; text-align: center;"><a href="mailto:schomakeralyssa@gmail.com" target="_blank"><img border="0" height="107" src="http://2.bp.blogspot.com/-BD8d9gVrKdg/UYmp0_c7P5I/AAAAAAAAAoY/EkB0SAhjQjM/s320/take-the-beachbody-challenge.png" width="320"></a> </div><br> <h3 class="separator" style="clear: both; text-align: center;">Yes, but what does the challenge entail? </h3><br> <ol><li> You must be a member of my Teambeachbody Site.  You can do that clicking <a href="http://teambeachbody.com/alyssaschomaker" target="_blank">HERE</a>  and creating a user name and password.  Then I will contact you to start the process of choosing the right program to meet your needs and answer any questions that you may have about the challenge group. <br> </li><li>Then, together we will pick a discuss your current fitness goals. <b>Note:  Choosing a Beachbody workout is optional for this challenge. Although, I encourage all participants to workout with one of the many Beachbody workouts, it's summer!  I know that many of you may be getting your workouts out of doors!</b><br> </li><li>You commit to replacing 1-2 meals a day with <span style="color: #2187bb;"><a href="http://myshakeology.com/alyssaschomaker" target="_blank">SHAKEOLOGY</a></span> for the duration of the group.  I require shakeology because it is one meal that you don't have to worry about.  It's the one thing that is going to give you the energy to give your workouts your all, curb your cravings, control your hunger and boost your immune system and keep you the healthiest that you have ever been.  If you choose to discontinue Shakeology after the Challenge that is perfectly fine with me!  But it definitely was the missing piece when I was stripping it down.  Remember, cutting calories usually meals cutting nutrients:  this is exactly why diets don't work!<br> </li><li>You are an active participant in the challenge group.  This means that you log into the closed facebook support group at least once a day to see the daily post and to also post your daily check in.<br> </li><li>You can request to join the challenge group <a href="mailto:schomakeralyssa@gmail.com" target="_blank">HERE</a>  I would be happy to answer any questions you have.  </li><br> <br> <br> <br> </ol><br> <br> <div style="clear: both; text-align: center;">It's only a 30 day commitment and there is a money back guarantee.  I promise you will be changed forever!!</div><br> <div style="clear: both; text-align: center;"></div><br> <div style="clear: both; text-align: center;"><b><span style="color: cyan; font-size: small;">So are you interested in joining the group?  What do you need to do?</span></b></div><br> <div style="clear: both; text-align: center;"><b><span style="color: cyan; font-size: small;"> </span></b></div><br> <div style="clear: both; text-align: center;">1.  Go to <a href="http://www.beachbodycoach.com/alyssaschomaker" target="_blank">HERE</a><span style="color: #2187bb;"> </span>and sign up for a free account.</div><br> <div class="separator" style="clear: both; text-align: center;"><a href="http://www.beachbodycoach.com/alyssaschomaker" target="_blank"><img border="0" height="242" src="http://3.bp.blogspot.com/-Laaa7wlme_o/UYmihO7STtI/AAAAAAAAAn4/J9Kk-dsnwes/s320/Johnny-Karstadt-Beachbody-Make-me-your-coach-button.png" width="320"></a></div><br> <div style="clear: both; text-align: center;"> </div><br> <div style="clear: both; text-align: center;"> </div><br> <div style="clear: both; text-align: center;"><div style="clear: both; text-align: center;">2.  If you have more questions send me an <a href="mailto:schomakeralyssa@gmail.com" target="_blank">EMAIL</a> and I would be glad to either discuss the program in more detail or give you the directions to sign up.</div><div style="clear: both; text-align: center;"></div><div style="clear: both; text-align: center;">3.  You can go ahead and purchase your Shakeology by clicking <a href="http://myshakeology.com/alyssaschomaker" target="_blank">HERE</a>  Then, choose the Shakeology flavor you would like (my favorite is CHOCOLATE) and then the bag or packets.  Personally I think the bag has more in it than the packets so I would go with that option!!!  Then, make sure you choose the HOME DIRECT option.  It will save you at least $15 in shipping.  The good thing is that as your coach I will remind in 3 weeks to either change your flavor, quantity, or to cancel your order. There is no penalty for canceling so it's totally worth the savings!!!  </div><div style="clear: both; text-align: center;"> </div><div style="clear: both; text-align: center;">Once you place your order, <a href="mailto:schomakeralyssa@gmail.com" target="_blank">MESSAGE ME</a><span style="color: #2187bb;"> </span>and I will contact you to set your goals and get you started with the group!!!</div><div style="clear: both; text-align: center;"> </div><div style="clear: both; text-align: left;"><div style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><br> </div><div class="separator" style="clear: both; text-align: center;"><b><i>I will be giving you weekly meal plans, recipes, tips, motivation and accountability! This group is for those that are ready and willing to take their nutrition and fitness to the next level!!!</i></b></div> </div>  <br> <div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-qsoIoF8irk8/UYmpLlCZq_I/AAAAAAAAAoQ/pUB5ldkqt34/s1600/summerishere.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" closure_uid_163384945="2" height="142" src="http://4.bp.blogspot.com/-qsoIoF8irk8/UYmpLlCZq_I/AAAAAAAAAoQ/pUB5ldkqt34/s400/summerishere.jpg" width="400"></a></div><div class="separator" style="clear: both; text-align: center;"> </div></div> </div><div style="float: right; margin: 4px;"><a href="javascript:void((function(){var%20e=document.createElement('script');e.setAttribute('type','text/javascript');e.setAttribute('charset','UTF-8');e.setAttribute('src','http://assets.pinterest.com/js/pinmarklet.js?r='+Math.random()*99999999);document.body.appendChild(e)})());"><img alt="Pin It" class="aligncenter" src="http://img.photobucket.com/albums/v419/green_tea/pin.jpg"></a></div>

beach, beachbody, body, challenge, clean eating, exercise, lose weight fast, shakeology, stripped meal plan, Summer, weightloss

Stripped down meal plan

  The sun is beating down and many of you are probably pulling out those summer clothes. Hopefully you did your homework over the past co...

Shakeology Sunset Bars

Chocolate, honey, and bananas blend together to create this delicious clean snack that won't make you feel guilty for one of lives little indulges... CHOCOLATE!<br /> <br /> <br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvSWss42EeXM8HsTbyrKS-iRl9IXtkNvVdpM4fBO73pesNU4_F0vOkjCUT9AKJVXOjXCo7EX9vZvEzJmV22icYmMcMiqaEfDxmVznG-IQM6gVvLDzZ5tJD6BNDdmxb-wWPBmTg2KXyM7pN/s1600/shakeologybars.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a> </div> <br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfZyIea15eex4CHpHfTz3wvoAOOTeOrmEUH_Mqxz8bRl4kIkKLiI90mR80xJRHSpkynLlRuIMr7DgMlFD-yb-gNVEZocxj5mAMdyhQmfov5u5_ioRwALbrkS1QRyMOR4tTPKVQW2w2xB8Q/s1600/shakeologybars1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="470" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfZyIea15eex4CHpHfTz3wvoAOOTeOrmEUH_Mqxz8bRl4kIkKLiI90mR80xJRHSpkynLlRuIMr7DgMlFD-yb-gNVEZocxj5mAMdyhQmfov5u5_ioRwALbrkS1QRyMOR4tTPKVQW2w2xB8Q/s640/shakeologybars1.jpg" width="640" /></a></div> <br /><br /><b>Total Time:</b> 3 hrs., 10 min.<br /><b>Prep Time:</b> 10 min.<br /><b>Yield: </b>10 bars<br /><b>Ingredients:</b><br />• 2 scoops Chocolate Shakeology<br />• 3 scoops egg white powder<br />• 2 cups oats<br />• ½ cup almond milk<br />• 4 Tbsp. honey<br />• 4 Tbsp. almond butter<br />• 2 bananas, mashed<br />• 2 Tbsp. wheat germ<br />• 2 Tbsp. flaxseed<br />• 1 tsp. cinnamon<br /> <b>Preparation:</b><br />1. Mix all dry ingredients together.<br />2. Add almond milk, honey, and bananas and mix well with a spatula or your hands.<br />3. After it's well mixed, put mixture in an 8" x 8" pan. Cover with plastic wrap and press down to flatten into pan. Refrigerate for 3 hours.<br />4. Remove from fridge, cut into 10 squares.<br /><br /><b>Nutritional Information (per serving):</b><br /> <br /> <div style="float: left; width: 160px;"> Calories: 277</div> <br /> <div style="float: left; width: 160px;"> Fat: 7g</div> <br /> <div style="float: left; width: 160px;"> Saturated Fat: 1g</div> <br /> <div style="float: left; width: 160px;"> Cholesterol: 3mg</div> <br /> <div style="float: left; width: 160px;"> Sodium: 120g</div> <br /> <div style="float: left; width: 160px;"> Carbohydrate: 40g</div> <br /> <div style="float: left; width: 160px;"> Fiber: 6g</div> <br /> <div style="float: left; width: 160px;"> Sugar Total: 12g</div> <br /> <div style="float: left; width: 160px;"> Protein: 18g</div>

almond butter, almond milk, bananas, chocolate, egg white powder, honey, ingredients, oats, shakeology, sunset bars

Shakeology Sunset Bars

Chocolate, honey, and bananas blend together to create this delicious clean snack that won't make you feel guilty for one of lives litt...

Jamie Eason's Monster Meatloaf

<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgK2aeYpPKIpuB8w6FUwA6augG15qJfSptLwAbVKrAC5Mhj9GKCNERuTgcmh0-3vMjhsQ3BUUVKBIajAcxRyBi3SJeJk3qHvGsnARpWEIIED0ogiEooLk9OcGhPJufZgQbgP7qM0SAp4ZxV/s1600/turkeymeatloaf1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a> </div>Jamie Eason... What more can I say? Besides that she is REAL and so relatable...She is a genius and this recipe has become a family favorite! My husband and children gobble this down everytime that I make it. A great way to make a clean meal the entire family APPROVES of!<br /> <div class="separator" style="clear: both; text-align: center;"><br /> </div><br /> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzj9BBCvTvWm3fx2hyphenhyphenbdAlVrC-0hKxTDktEIZTOVEYMjLKuRqJzEnAO-Ar7FSpERJQyGd9PfSpDu6o0SMxTPNdMDhu7WSYCXTk1L_wjdNgb21qs4js5tGIFvawPaI3uovMHHfc4wTzQmwT/s1600/turkey_meatloaf.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a> </div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVQCRLGj3kVLLppppwssWaClJrpPtIkqF1QnFy1MxR9ZzbsOCYfM51JCWLX_jtYPZz4MJgp3h7V3emJEHo5mTVvUSMJvYPPAzKUu5CG3nRbWg_NCI5EuAWhzkJvCEcAavIpyAZiKYHNjuN/s1600/turkey_meatloaf1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="303" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVQCRLGj3kVLLppppwssWaClJrpPtIkqF1QnFy1MxR9ZzbsOCYfM51JCWLX_jtYPZz4MJgp3h7V3emJEHo5mTVvUSMJvYPPAzKUu5CG3nRbWg_NCI5EuAWhzkJvCEcAavIpyAZiKYHNjuN/s400/turkey_meatloaf1.jpg" width="400" /></a></div><br /> <br /> <span style="font-family: Arial, Helvetica, sans-serif;"><br /> <span style="color: #222222;"><strong><em>Ingredients:</em></strong>1 1/2 cups chopped onion & red peppers<br /> 1 tsp salt<br /> 1 tsp pepper<br /> 1/2 tsp dried thyme<br /> 1 tsp minced garlic<br /> 1/4 cup low sodium soy sauce or Breg's liquid Amino's<br /> 3/4 cup low sodium chicken broth<br /> 2 tsp tomato paste (no salt added)<br /> 3 lbs extra lean ground turkey (or chicken breasts)<br /> 1 cup quick cooking oats<br /> 4 egg whites<br /> 1 cup<span style="color: #3d85c6;"> </span><span style="color: black;">reduced sugar Ketchup</span><br /> <br /> <i><b>Directions:</b></i><br /> 1. Preheat oven to 350 degrees & spray <span style="color: black;">9 x 13 pyrex dish</span> with non-stick spray.<br /> 2. In a large saute pan, cook the onions & peppers with salt, pepper, & thyme until onions are translucent.<br /> 3. Add garlic, soy sauce, chicken broth, & tomato paste, mixing until heated through.<br /> 4. Set mixture aside to cool.<br /> 5. In a large bowl combine ground turkey (or chicken), egg whites, oats, & sauteed mixture (cooled).<br /> 6. Mix by hand until all incorporated & press flat into the 9X13 Pyrex dish.<br /> 7. Spread ketchup in an even layer on top of the prepared turkey (or chicken).<br /> 8. Place in the oven to bake for 1 hour & 20 minutes.<br /> <br /> <br /> <br />  </span></span><br /> <div style="float: right; margin: 4px;"><a href="javascript:void((function(){var%20e=document.createElement('script');e.setAttribute('type','text/javascript');e.setAttribute('charset','UTF-8');e.setAttribute('src','http://assets.pinterest.com/js/pinmarklet.js?r='+Math.random()*99999999);document.body.appendChild(e)})());"><img alt="Pin It" class="aligncenter" src="http://img.photobucket.com/albums/v419/green_tea/pin.jpg" /></a></div>recipe can be found on bodybuilding.com

bregs amino acid, chicken broth, egg whites, garlic, jamie eason monster meatloaf, ketchup, lean ground turkey, onion, quick oats, red peppers, salt, thyme, tomato paste

Jamie Eason's Monster Meatloaf

  Jamie Eason... What more can I say? Besides that she is REAL and so relatable...She is a genius and this recipe has become a family favori...

Summer Slimdown Fitness and Health Challenge

<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggTKmcP4Pp_ST7tKlYe0g62GdyZ2diInXzl92QpuyERsXSPRSiIsyy90W3FUcHeszhNzKQ6EN4tDdLQqBNEz4PtXeaPA1Wt24LfZk-3PaMvDAK0dKRn5JNZG1cYh3zkvelhvAeCEu1NSMJ/s1600/summer-Sun-Happy-New-Year-2013.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggTKmcP4Pp_ST7tKlYe0g62GdyZ2diInXzl92QpuyERsXSPRSiIsyy90W3FUcHeszhNzKQ6EN4tDdLQqBNEz4PtXeaPA1Wt24LfZk-3PaMvDAK0dKRn5JNZG1cYh3zkvelhvAeCEu1NSMJ/s400/summer-Sun-Happy-New-Year-2013.jpg" width="400" /></a></div> <br /> The sun is shining and that makes me Happy!!!  Only 24 days until the official kick off of summer!!  I am getting excited for all of the fun things my family and I have planned for this summer together! I have my goals in line and my eye on the prize. Heading to less then 2 months to Las Vegas for our Annual Beachbody Summit at the MGM Grande. I am so excited to connect with my Beachbody family and learn a ton of information to bring back for my coaches and clients.<br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmD_1tc7KVVl-zQ0ZELbBiwxoz7C0HdstCDorqpkdnzE2x93SWzUip31OBiMvEzpt8O9fOlBJ_5fH1L8EDLqsFuVce2q58YL7Xtxnj6L68_OGn5xzra5Jlri1hCSTxU80qsxY570NJrU7k/s1600/summerbody.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmD_1tc7KVVl-zQ0ZELbBiwxoz7C0HdstCDorqpkdnzE2x93SWzUip31OBiMvEzpt8O9fOlBJ_5fH1L8EDLqsFuVce2q58YL7Xtxnj6L68_OGn5xzra5Jlri1hCSTxU80qsxY570NJrU7k/s320/summerbody.jpg" width="219" /></a></div> <br /> I am keeping my diet very clean these days and if time allows getting my cardio (Asylum and insanity) done in the morning and some weight training done in the evening. Max interval training and lifting heavy weights is what I believe is the key to be lean and tone all year long. <br /> <br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_hKhcYMlpxpXPBuS_f2dPL7ZcLlQVm3sWePzjHR81dM5NrJQH94nQZ3AHjAMj-L57Blzohn_Glis9hVGSwWMG9FrsD4NdMeW0EuShFyq3ItCiWASneaj3FgF-DizJ2v-m41jLO7mzbVu4/s1600/bikini2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a> </div> <br /> <br /> <br /> <div style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyKhrPfxzT3sJRIeQMWeHUgdMBGXApmJuJJ3TdZh7twY02gua2g49gT71OE1rgtqW2YhaEBRCdgAL4pLpNBbd4FnWgSFs3jwOBbLkugGFLpK9fHY5gi_DD-Z8N4UOpk6i643qWokCsR0uZ/s1600/summershorts.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyKhrPfxzT3sJRIeQMWeHUgdMBGXApmJuJJ3TdZh7twY02gua2g49gT71OE1rgtqW2YhaEBRCdgAL4pLpNBbd4FnWgSFs3jwOBbLkugGFLpK9fHY5gi_DD-Z8N4UOpk6i643qWokCsR0uZ/s1600/summershorts.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"> </a><br /> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyKhrPfxzT3sJRIeQMWeHUgdMBGXApmJuJJ3TdZh7twY02gua2g49gT71OE1rgtqW2YhaEBRCdgAL4pLpNBbd4FnWgSFs3jwOBbLkugGFLpK9fHY5gi_DD-Z8N4UOpk6i643qWokCsR0uZ/s1600/summershorts.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"> </a><br /> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlzvey3EexLOy27D3coSJ8rX_deRFsVy85pjLKWbT54HHLSx1kTdyusoojavPOyTt6jRDyAfvVJzIHMDWaNkNUwMES6g2ocUOeLOQ0Zzw21vk54v46yb-DADfyAwr2K1xaAYtDr35KM9xp/s1600/eatcleantrainmean.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a> This month, I am going to be running a unique challenge group to get you in the best shape for summer! It is a 60 day challenge group that will be starting on May 20th. We will do a little kickoff to this event on the 13th where you will learn all of the rules of clean eating, meal prep,  meal planning, and all of the recipes that I use to stay beach ready year long. <br /> <div style="clear: both; text-align: center;">  </div> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyKhrPfxzT3sJRIeQMWeHUgdMBGXApmJuJJ3TdZh7twY02gua2g49gT71OE1rgtqW2YhaEBRCdgAL4pLpNBbd4FnWgSFs3jwOBbLkugGFLpK9fHY5gi_DD-Z8N4UOpk6i643qWokCsR0uZ/s1600/summershorts.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyKhrPfxzT3sJRIeQMWeHUgdMBGXApmJuJJ3TdZh7twY02gua2g49gT71OE1rgtqW2YhaEBRCdgAL4pLpNBbd4FnWgSFs3jwOBbLkugGFLpK9fHY5gi_DD-Z8N4UOpk6i643qWokCsR0uZ/s320/summershorts.jpg" width="320" /></a></div> <div style="clear: both; text-align: center;">  </div> <div style="clear: both; text-align: center;">  </div> <div style="clear: both; text-align: center;"> The second month of this program we will be following Tosca Renos Stripped meal plan. This plan will accelerate your fat loss and help you shed those last ten pounds. It is a great meal plan to use if you are planning on attending a big event, wedding, vacations etc. and what to be looking your best! I will be following the stripped plan too as I get ready to hang with all of my fellow coaches and friends on the LAS VEGAS strip! </div> <br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7KNtJr0fKlmWLdKctFZeC9mwoxCDf5Kq5leyozRqDCwxnRNT1P3PhH71uuOHKOhoVU9AAIkjPZ0cy_VdG9WNNpL4l32_-Lbo2aFIIWePKAzifZ6QbZEGFKHWwvL46aILqyZ3kCsj1ruXm/s1600/PicMonkey+Collage1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="163" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7KNtJr0fKlmWLdKctFZeC9mwoxCDf5Kq5leyozRqDCwxnRNT1P3PhH71uuOHKOhoVU9AAIkjPZ0cy_VdG9WNNpL4l32_-Lbo2aFIIWePKAzifZ6QbZEGFKHWwvL46aILqyZ3kCsj1ruXm/s320/PicMonkey+Collage1.jpg" width="320" /></a></div> <div class="separator" style="clear: both; text-align: center;">  </div> <strong>What is Clean Eating Stripped?</strong>  Is a 1 month program for those that are already within 10 or so pounds of their weight loss goal.  The point of this 30 day program is to teach you how to strip it down so that you can break a weight loss plateau, trim any excess fat and look your best in 30 days.  This program in conjunction with Shakeology and exercise will give you the best bang for your buck!!!  I have done it and I know it works!!  So let me teach you all that I know.<br /> <br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIYCy1jiqSKMA6SvxfURx30HK3LgQwUXKle9Gwa_RR0Q3Oqwq9su72aDvcpfUlFHwOu0HSz2SfU99OaluX1LySyG6DKGj9lr5qnnUSsGsNBYrq45zZhfx1O8dXfKx74Ca9lH_Umf71K6tX/s1600/summerbikini.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="186" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIYCy1jiqSKMA6SvxfURx30HK3LgQwUXKle9Gwa_RR0Q3Oqwq9su72aDvcpfUlFHwOu0HSz2SfU99OaluX1LySyG6DKGj9lr5qnnUSsGsNBYrq45zZhfx1O8dXfKx74Ca9lH_Umf71K6tX/s320/summerbikini.jpg" width="320" /></a></div> <br /> <br /> Here is HOW you can get started:<br /> <br /> You must be a member of my Teambeachbody Site.  You can do that by going to <span style="color: #ea6642;"><a href="http://www.teambeachbody.com/alyssaschomaker">www.teambeachbody.com/alyssaschomaker</a></span> and creating a user name and password.  Then I will contact you to start the process of choosing the right program to meet your needs and answer any questions that you may have about the challenge group.<br /> <br /> 2.  Then, together we will pick a Beachbody Fitness program that is going to meet your unique health and fitness goals.  We will pick that together with your individual ability in mind. <br /> <div style="clear: both; text-align: center;"> <br /></div> <div style="clear: both; text-align: center;"> 3.  You commit to replacing 1-2 meals a day with <a href="http://www.myshakeology.com/alyssaschomaker" target="_blank">Shakeology</a> for the duration of the group.  I require Shakeology because it is one meal that you don't have to worry about.  It's the one thing that is going to give you the energy to give your workouts your all, curb your cravings, control your hunger and boost your immune system and keep you the healthiest that you have ever been.  If you choose to discontinue Shakeology after the Challenge that is perfectly fine with me!  But it definitely was the missing piece when I was stripping it down.  </div> <div style="clear: both; text-align: center;"> <br /></div> <div style="clear: both; text-align: center;"> 4.  You are an active participant in the challenge group.  This means that you log into the closed facebook support group at least once a day to see the daily post and to also post your daily check in.</div> <div style="clear: both; text-align: center;"> <br /></div> <div style="clear: both; text-align: center;"> 5.  You can request to join the challenge group <a href="mailto:schomakeralyssa@gmail.com" target="_blank">here</a>! I would be happy to answer any questions you have.  </div> <div class="separator" style="clear: both; text-align: center;"> <br /></div> <div class="separator" style="clear: both; text-align: center;"> <b><i>I will be giving you weekly meal plans, recipes, tips, motivation and accountability! This group is for those that are ready and willing to take their nutrition and fitness to the next level!!!</i></b></div> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIckQ3UqsintAPgyN8m8UngR52KdtFT2CPPXUwMUsdg5gt8eSoA5Jy7EwssXroiFddN2XEeVdi0gYDaQUZ3Z3OgozBUNYz9krFsjcsOsCqmMcrCaiTUQ0B0eOmQUAo2a2Mz0UaNOjG3C2P/s1600/bikini2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIckQ3UqsintAPgyN8m8UngR52KdtFT2CPPXUwMUsdg5gt8eSoA5Jy7EwssXroiFddN2XEeVdi0gYDaQUZ3Z3OgozBUNYz9krFsjcsOsCqmMcrCaiTUQ0B0eOmQUAo2a2Mz0UaNOjG3C2P/s1600/bikini2.jpg" /></a></div> <div class="separator" style="clear: both; text-align: center;">  </div> <div class="separator" style="clear: both; text-align: center;">  </div> <div class="separator" style="clear: both; text-align: center;"> <b><i><br /> </i></b></div> <div style="clear: both; text-align: center;"> </div> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWeq7B-dq3Uep0dtS998SpJzA9Em3-RFb6lvhGMUvturTv9berykYsun5y7WnAgeDucwYGP38WUBjvIaWp-ComLOrpEw9KGBxEWZSPLvwD0zUN4Ifz9ASrSwcDFkePp6Ij1OL6vRkxxpLN/s1600/PicMonkey+Collage3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a> </div> <br /> <br /> <br /> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJ1hjI29c-n3_7bqlu4WxWZUYzfogEdEsfUms2R6OXHxcCxpS-MggBFHDrAG6evhQbE5xvJR6DMrEx48SihQwmdysjOgyFKr2vwPe3YLOs9k9SPL9xdutSaLZTitvuXQZZcDqTKjRrDLE/s1600/Shakeology+and+clean+eating+may+13th.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><br /></div> <div style="float: right; margin: 4px;"> <a href="javascript:void((function(){var%20e=document.createElement('script');e.setAttribute('type','text/javascript');e.setAttribute('charset','UTF-8');e.setAttribute('src','http://assets.pinterest.com/js/pinmarklet.js?r='+Math.random()*99999999);document.body.appendChild(e)})());"><img alt="Pin It" class="aligncenter" src="http://img.photobucket.com/albums/v419/green_tea/pin.jpg" /></a></div>

beach, beachbody challenge, beachbody summit, bikini, clean eating, fitness, health, slimdown, stripped meal plan, Summer, Tosca reno stripped meal plan

Summer Slimdown Fitness and Health Challenge

The sun is shining and that makes me Happy!!!  Only 24 days until the official kick off of summer!!  I am getting excited for all of the ...

Gaining weight after starting a new exercise program

So, you’ve just decided to step it up and get started on a great new workout program. You’ve bought all the duds you need, if you needed new ones, maybe bought new shoes, and enthusiastically launched into your new program. You just know you’re going to jump on the scale and see it’s dropped dramatically.<br /> <br /> Big drum roll, you step on the scale, holding your breath, wondering how far it’s dropped and …… OMG!!!!! It’s gone up! What in the freaking @@##$$!! heck is up with that?<br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4GfiUNwd7Tf1mzuuvFJ2x9bplYqVlKe3PVYVuKHaA5x03lXwRiPapNNVuUgVWxQsq-8hz7mRjJiACU9m59KORlCf3uNShoQ7xmLvUqBI7h0N53occWkmd6RBpHJghWzRkLfsrwFmlNjsc/s1600/thCALPVOME.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4GfiUNwd7Tf1mzuuvFJ2x9bplYqVlKe3PVYVuKHaA5x03lXwRiPapNNVuUgVWxQsq-8hz7mRjJiACU9m59KORlCf3uNShoQ7xmLvUqBI7h0N53occWkmd6RBpHJghWzRkLfsrwFmlNjsc/s1600/thCALPVOME.jpg" /></a></div> <br /> Sound familiar?<br /> <br /> I may have dramatized my account a bit, but the truth is, this happens all the time. I’m writing about it today because it’s happened to me when I first started <a href="http://www.beachbodycoach.com/alyssaschomaker" target="_blank">Insanity!</a><br /> <br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiObmljElFbtApCmIUHsg0EZKz4Y2zir3BExk2kmmA5Sf86zvnzNZLJusFWh4J59o_Ky2IddhFG8Vd5je-r4EHETxcrjYvWekSh9FAjlrJPJgNWYEDFbUk350NU1cubvdKuq8l937ZQTI81/s1600/insanity-asylum-vertical-plyo.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiObmljElFbtApCmIUHsg0EZKz4Y2zir3BExk2kmmA5Sf86zvnzNZLJusFWh4J59o_Ky2IddhFG8Vd5je-r4EHETxcrjYvWekSh9FAjlrJPJgNWYEDFbUk350NU1cubvdKuq8l937ZQTI81/s1600/insanity-asylum-vertical-plyo.png" /></a></div> <br /> <br /> When I first started Insanity, I actually watched the scale go up a bit after starting. It made me a bit nervous, but I didn’t freak out and here’s WHY:<br /> <div class="separator" style="clear: both; text-align: center;"> <br /></div> <br /> <br /> This is a temporary phenomenon and what you’re seeing is not actual weight gain.<br /> <br /> When someone starts a new exercise program, they often experience muscle soreness. The more intense and “unfamiliar” the program, the more intense the muscle soreness. This soreness is most prevalent 24 to 48 hours after each workout. In the first few weeks of a new program, soreness is the body trying to “protect and defend” the effected or targeted tissue. Exercise physiologists refer to this as delayed-onset muscle soreness, or DOMS.<br /> <br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNy-lNW2MLOth83Sp4gb4CFi_6gNYqqq9ckzwOA3ZtFyVSl-UDgjS_uwHPpfURp06JM8Tn8xZ3xjyatkqCpHPO3_LJeLIK3N-Cn2VnHtWkjFI6Qg0B0HcgNFbcaP39gygKXhUag8DShK7F/s1600/littledoms.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNy-lNW2MLOth83Sp4gb4CFi_6gNYqqq9ckzwOA3ZtFyVSl-UDgjS_uwHPpfURp06JM8Tn8xZ3xjyatkqCpHPO3_LJeLIK3N-Cn2VnHtWkjFI6Qg0B0HcgNFbcaP39gygKXhUag8DShK7F/s1600/littledoms.jpg" /></a></div> <div class="separator" style="clear: both; text-align: center;">  </div> This type of soreness is thought to be caused by tissue breakdown or microscopic tears in muscle tissue. When this happens, the body protects the tissue. The muscle becomes inflamed and slightly swollen with fluid retention. This temporary retention of fluid can result in a 3- to 4-pound weight gain within a few weeks of a new program. Keep in mind that muscle soreness is not necessarily a reflection of how hard you worked. In fact, some people feel no signs of muscle soreness, yet will experience the muscle protection mechanisms of water retention and slight swelling.<br /> <br /> Unfortunately, if someone does not understand that this can happen it can be discouraging and may lead to the person quitting their program.<br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFt8CefAuLkO17r8nDmvzoHyMbXnMiNwpU82Dxq8EqcCMhwzLWZCfrecqKdO0G_VMgOtf-lUUUL2VDALUFy2WKF4-cIkdRdXTBHZFyN6PH8xlM07yfDXxwhn943YNR-mT-ZOvPAFeJc2PT/s1600/190249_10200749385042695_276532502_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="243" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFt8CefAuLkO17r8nDmvzoHyMbXnMiNwpU82Dxq8EqcCMhwzLWZCfrecqKdO0G_VMgOtf-lUUUL2VDALUFy2WKF4-cIkdRdXTBHZFyN6PH8xlM07yfDXxwhn943YNR-mT-ZOvPAFeJc2PT/s320/190249_10200749385042695_276532502_n.jpg" width="320" /></a></div> <br /> Don’t quit!!!<br /> <br /> You should begin to see the scale drop again within a few weeks. If you do not, you may need to take another look at your diet. Exercise will not make you gain weight. Consuming more calories than you burn will make you gain weight. It’s that simple.<br /> <br /> On the flip side, you also need to be aware that you must eat enough calories, especially with a strenuous routine, so that your body does not go into starvation mode and slow your metabolism. That is not good either.<br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_1CCXcsT4wWWqA5LwI2hpDgqI1p-Nsh5WSYL5Dmv3gDzA-OqzpVsB-nTldN78W2yU8TFHTQr5QamM557PMO35-wtFdkHCOaaaCAiBfFOsiMSe92tRdizTmWZLclflaZkLlSYDRno3enrq/s1600/thCALPVOME.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a> </div> <br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPkOocl6eJnQmpaO9n03S2y22inYvUq3R-KAI1ndXyZ5cTgE2IYR7ugQmVDYY42R7wk0WbuQXwfdf52BzyVP7HwCLaXs4vLTdslfx4vIqZ7HgpdwR1dtDy0Qlf94rcVNFWvO5wyGdG7Jo9/s1600/workoutyes.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a> </div> <br /> <br /> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgA28PIVlpQOBmYodv5w5NDVhFcEoqb25Tskh07VXyJLDobTPvubV7tKA-HafyZtrTjf3ZrwLDP0vlsEmdhyphenhyphenl6GkoOFUQWkJwF0cp-3OZGLUAkshhBt545uSHPf2bHyE7ST4W38ZWzPek5I/s1600/myfitnesspal1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgA28PIVlpQOBmYodv5w5NDVhFcEoqb25Tskh07VXyJLDobTPvubV7tKA-HafyZtrTjf3ZrwLDP0vlsEmdhyphenhyphenl6GkoOFUQWkJwF0cp-3OZGLUAkshhBt545uSHPf2bHyE7ST4W38ZWzPek5I/s1600/myfitnesspal1.jpg" /></a>My recommendation is to keep a food journal. Even if you don’t write down the calories, it will help keep you on track. But especially at first, when you aren’t used to staying on top of the number of calories you’re consuming, it’s not a bad idea to use a tracker of some kind. There are many apps you can download to your smartphone that will allow you to keep track of this, as well as online. I love my fitness pal or the Lose it app!<br /> <br /> You can even purchase books that will help with this, such as the Calorie King. When all else fails, become an avid label reader, something you should be doing anyway.<br /> <br /> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilmb4hCzKdzx7o25fkbvH_2oTOTtz194dRDL1dNIOPcOW6UmwK9XrAyL6XG1LwqABtaRnlyYXM4eqJbvUcZ05VPuFLxW5iJebhJ7sqlpMfpOt54-jWX7tfyddHHGLwzKLx-JeLD7awXecZ/s1600/absinthekitchen2.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilmb4hCzKdzx7o25fkbvH_2oTOTtz194dRDL1dNIOPcOW6UmwK9XrAyL6XG1LwqABtaRnlyYXM4eqJbvUcZ05VPuFLxW5iJebhJ7sqlpMfpOt54-jWX7tfyddHHGLwzKLx-JeLD7awXecZ/s1600/absinthekitchen2.jpg" /></a>You should calculate your caloric needs first and then try to stick as close to that figure each day as possible. If you have a cheat day, cut down the next day. It’s a balancing act, to some extent, and with practice, as with anything else, it gets easier.<br /> <br /> But however you decide to keep track of your calories, it’s a good idea to do so because it is just a good lifestyle habit to adopt and that’s what exercise and healthy eating is really all about anyway, is lifestyle changes.<br /> <br /> So go ahead and launch into that workout program. Don’t let a slight, temporary rise in the scale derail you. Remember, how your clothes feel and how your body is starting to look are often better indicators than the number on the scale, which can be a fickle number and affected by many different factors, such as water retention, which I’ve already discussed. And that can fluctuate from day to day.<br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6zXwXj23CAbpDHxaBkUXoO9QdaXiCj3xnKDNZpoSEHT9sE3Lj9NTzWlyfpSKT3rAi_DcSPvgHLFoXXHNl7a7WUCHBljsK8GKVRtQo92CJ6YIYHDEhKi0KfOceHY3Nh3-8B2eLmTyIB4vD/s1600/workoutyes.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6zXwXj23CAbpDHxaBkUXoO9QdaXiCj3xnKDNZpoSEHT9sE3Lj9NTzWlyfpSKT3rAi_DcSPvgHLFoXXHNl7a7WUCHBljsK8GKVRtQo92CJ6YIYHDEhKi0KfOceHY3Nh3-8B2eLmTyIB4vD/s1600/workoutyes.jpg" /></a></div> <br /> Make exercise and healthy eating an integral part of your life and you’ll be healthier and happier for it!

beachbody, delayed onset muscle soreness, gaining weight after starting a fitness program, Insanity, lose it ap, weight gain

Gaining weight after starting a new exercise program

So, you’ve just decided to step it up and get started on a great new workout program. You’ve bought all the duds you need, if you needed ne...

clean lime watermelon frosty

In celebration of Cinco De Mayo tomorrow and my 7th wedding Anniversary I am in the mood for some clean healthy celebrating! I cannot believe that we will be married 7 years tomorrow! WOW! Time sure flies by when you are having FUN! 3 kiddies later and my life couldn't be better! To think it all started at an Anti Valentines day party 10 years ago! <br /> <br /> This is a delicious treat on for this warm spring days! Incorporate this into your weekend festivities and let me know what you think.<br /> <br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilS6jG2RMJPNtijQ9LmCosRXE8ELKkNR1BLKe9Nplkj8ZMhHWA5H6C_aewH0Ojd022tRE0FIcon3s2Symn9kZK7nlmVdE694xAEfpLw0Ci8LHb5jM6bjyCSrzEVyD-RwKM-BuzBGZIIPav/s1600/watermelonmargarita1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilS6jG2RMJPNtijQ9LmCosRXE8ELKkNR1BLKe9Nplkj8ZMhHWA5H6C_aewH0Ojd022tRE0FIcon3s2Symn9kZK7nlmVdE694xAEfpLw0Ci8LHb5jM6bjyCSrzEVyD-RwKM-BuzBGZIIPav/s640/watermelonmargarita1.jpg" width="472" /></a></div> <div align="left" class="separator" style="clear: both; text-align: center;"> </div> <div class="text_exposed_root text_exposed"> <br /> Adapted from Happy, Healthy, Life<br /> recipe makes 2<br /><br /> 3 cups watermelon, cubed and frozen<br /><span class="text_exposed_show">1 ripe banana, peeled and frozen<br /> 2 tablespoons real maple syrup or honey<br /> Zest from 2 limes<br /> Juice from 2 limes (about 4 tablespoons)<br /> 1/2 cup water<br /><br /><br /> Blend all ingredients until smooth, adding more water as needed to keep the mixture moving. For margaritas: add 3-4 shots of silver tequila (but you didn't hear it from me)</span></div> <div class="text_exposed_root text_exposed"> <span class="text_exposed_show"></span> </div> <div class="text_exposed_root text_exposed"> <span class="text_exposed_show">Happy Cinco De Mayo! Get out there and Enjoy the Day! </span></div>

afitnurse, beachbody, clean beverages, clean eating, clean lime watermelon margarita, lime watermelon frosty

clean lime watermelon frosty

In celebration of Cinco De Mayo tomorrow and my 7th wedding Anniversary I am in the mood for some clean healthy celebrating! I cannot believ...