A Fit Nurse: meal planning

Showing posts with label meal planning. Show all posts

Posted by Alyssa Schomaker / Saturday, July 11, 2015 / No comments / A fit nurse , Cize , coaching , dance , exercise , exercise and fitness , fitness , meal planning , Portion Control , program , Shaun T , Support , workout video , workouts

CIZE: The end of EXERCISE is COMING!!!

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhleo54zJRzlTx9Fi9yKgZH2GXl-R8TXg_0UfRkFNoMBv3Bn0tAQiz_Qr280EA7eSpeV8Zc0tzGVwVJWJVLQankJpb1HkKYqTllueiz5U3PpZk6EPhfPdMa-8FTfsjrqfX5a23VMUjCyE0v/s1600/11722356_10207489377338290_563615471317899520_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="244" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhleo54zJRzlTx9Fi9yKgZH2GXl-R8TXg_0UfRkFNoMBv3Bn0tAQiz_Qr280EA7eSpeV8Zc0tzGVwVJWJVLQankJpb1HkKYqTllueiz5U3PpZk6EPhfPdMa-8FTfsjrqfX5a23VMUjCyE0v/s640/11722356_10207489377338290_563615471317899520_o.jpg" width="640" /></a></div>
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Are you READY to DANCE your WAY to RESULTS? Tired of the same old same old fitness routine?</div>
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Then you are going to be so EXCITED because Shaun T is back and this time he is going back to his roots with DANCE.  As an ELITE Top 10 Beachbody coach I was able to get my little hands on this before anyone else and it is FUN! This is coming from a mama with no moves. I seriously have 2 left feet. It is actually quite commical watching me do this program but, it is a good time and at the end I have sweat dripping down my face. </div>
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You just have to bust out your inner Beyonce when you do CIZE. And who doesn't like to dance. you know we all like to bust out our moves when no one is watching!!</div>
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Check this out.... FUN RIGHT?</div>
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<iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/il2GMfOu37Q/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/il2GMfOu37Q?feature=player_embedded" width="320"></iframe><br />
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This program will not be released until July 16th but, here is your chance to get into my exclusive Cize test group. </div>
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<span style="font-family: Verdana, sans-serif;">You will be one of the first people to get your hands on this program and be able to work 1:1 with me.</span></div>
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<span style="background-color: white; color: #141823; font-family: Verdana, sans-serif; font-size: 14px; line-height: 17.0545444488525px;">I am also an NPC Bikini athlete, Creator of a A Fit Nurse, and have over 15 years of experience of health and wellness. </span></div>
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<span style="background-color: white; color: #141823; font-family: Verdana, sans-serif; font-size: 14px; line-height: 17.0545444488525px;">What you can Expect for CIZE Test Group. </span><br />
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<span style="background-color: white; color: #141823; font-family: Verdana, sans-serif; font-size: 14px; line-height: 17.0545444488525px;">- 30-45 minute home workouts</span><br />
<span style="background-color: white; color: #141823; font-family: Verdana, sans-serif; font-size: 14px; line-height: 17.0545444488525px;">- Daily Super dense dose of nutrition</span><br />
<span style="background-color: white; color: #141823; font-family: Verdana, sans-serif; font-size: 14px; line-height: 17.0545444488525px;">- Portion Control system</span><br />
<span style="font-family: Verdana, sans-serif;"><span style="background-color: white; color: #141823; font-size: 14px; line-height: 17.0545444488525px;">- Peer Support </span><span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; font-size: 14px; line-height: 17.0545444488525px;"><br />
- Free Coaching </span></span><br />
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<span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; font-family: Verdana, sans-serif; font-size: 14px; line-height: 17.0545444488525px;">- VIP PRIVATE ONLINE Group<br />
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*Dance moves that will take you from beginner to EXPERT (I promise you, anyone can do this... including this 2 left footed lady)<br />
*COLOR CODED CONTAINERS<br />
*real, serious changes to your body<br />
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You will also get a free CIZE t-shirt JUST for completing the program. By being one of the FIRST to have mind blowing results you will be eligible for $500, $1000 and a $25K grand prize. Not to mention your results could be used in upcoming informercials. Your body is going to change and you will have FUN doing it!!!</span></div>
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<span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; font-family: Verdana, sans-serif; font-size: 14px; line-height: 17.0545444488525px;">If you want to be considered and one of the first ever to complete this program then APPLY HERE:</span></div>
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<iframe allowtransparency="true" frameborder="0" height="1197" scrolling="no" src="https://alyssaschomaker.wufoo.com/embed/s1sbn4i11mylhxc/" style="border: none; width: 100%;"><a href="https://alyssaschomaker.wufoo.com/forms/s1sbn4i11mylhxc/">Fill out my Wufoo form!</a></iframe>

A fit nurse, Cize, coaching, dance, exercise, exercise and fitness, fitness, meal planning, Portion Control, program, Shaun T, Support, workout video, workouts

CIZE: The end of EXERCISE is COMING!!!

Are you READY to DANCE your WAY to RESULTS? Tired of the same old same old fitness routine? Then you are going to be so EXCITED b...

Posted by Alyssa Schomaker / Saturday, October 25, 2014 / No comments / healthy lifestyle , manage time , meal planning , stress

It’s All Yours - Learning How to Manage Time

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTTgvAFPbIFCDidnJnVmQAQhzKkHEADsFXMc16xpo62vDh66AUFgWLtunNoxVfXNdKK6lk1BQTdvFR4fLsRuW596rx-100XyQZMbeOqVrUQK5m0NR-EmzqOx_la0juxifPW_-H8qOwRR79/s1600/time.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="The face of a clock to encourage people to manage time effectively. " border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTTgvAFPbIFCDidnJnVmQAQhzKkHEADsFXMc16xpo62vDh66AUFgWLtunNoxVfXNdKK6lk1BQTdvFR4fLsRuW596rx-100XyQZMbeOqVrUQK5m0NR-EmzqOx_la0juxifPW_-H8qOwRR79/s1600/time.png" title="Manage time. " /></a></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;"><br /></span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Balancing all the aspects of life to manage time can be challenging. But the cool thing is, your time is all yours! If you just thought to yourself “no it’s not” or “but…” then this blog post is for you! Now, I understand there are some things that happen that you can’t control, but you still get a choice in the time you spend responding to those things. I hope you that you can understand the power you have to manage time by using these simple tips:</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Use a Planner: It is essential to use a planner to manage time. You will be far less likely to forget about a commitment or accidentally double book. It’s also good to make sure you have a little extra time that is unassigned to prevent getting worn out.</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Make Lists: Sometimes, a list is all you need to manage time more efficiently. Make sure to prioritize the tasks on your list from most urgent to least urgent. It’s great to track what you have done to get that sense of accomplishment - so cross things off when they are completed! Don’t forget to spend some time looking over and adjusting your tasks every morning so your mind is refreshed and inspired by your goals. If your goals don’t inspire you, maybe it’s time change them.</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Give Yourself Time Limits and Buffers: Manage time by making little goals throughout the day, like getting half of your list done by 2pm, or a time goal for a particular task. Make sure to give yourself a little cushion of time in between tasks to account for snack breaks, driving, coffee breaks or other daily activities that may take a little extra time.</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Take Breaks: It is important to be able to take little breaks during the day to avoid stress and wearing out. It’s best to manage time by making sure you can actually enjoy it!</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Stay Healthy: The healthier you are, the better you feel. Being motivated to get your tasks done is much easier when you have slept enough, properly exercised and have eaten healthy foods. This will take a little extra time but it is totally worth it!</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Learn to say no: Sometimes, you just have to say no. Don’t be afraid to no in order to manage time better for your life. I can’t stress this enough - to manage time for yourself, say no when you have to!</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Leave Time for Fun: Don’t forget to have fun! Plan a day at the pool with the family, or devote an evening to taking a bath and reading a good book. It’s difficult to manage time when none of it is spent specifically on you, so indulge!</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">I will leave you with some wise and thoughtful words about time:</span></span></div>
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<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">“Don’t say you don’t have enough time. You have exactly the same number of hours per day that were given to Helen Keller, Pasteur, Michaelangelo, Mother Teresa, Leonardo da Vinci, Thomas Jefferson and Albert Einstein.” H. Jackson Brown Jr. </span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">You decide what to do with your time, make sure everything you do is worth it!</span></span></div>
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healthy lifestyle, manage time, meal planning, stress

It’s All Yours - Learning How to Manage Time

Balancing all the aspects of life to manage time can be challenging. But the cool thing is, your time is all yours! If you just thought...

Posted by Alyssa Schomaker / Tuesday, October 21, 2014 / No comments / meal planning , tips to eat clean

Tips for Weekly Meal Planning

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYZ18QV_Ni9pjoVKvzkyT84wHlRmOajuYynd8MZuDfHLW0VAxV29oitbMZjZ3-T816-SeOGLb2bFAj0Eg3kqYXsKTnqnm_mfFpuY4coGMn5dfE9FNGAwHUySQ5k0YqUR__EB0pcZtq971e/s1600/weekly_meal.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Woman cutting up veggies after doing her weekly meal planning. " border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYZ18QV_Ni9pjoVKvzkyT84wHlRmOajuYynd8MZuDfHLW0VAxV29oitbMZjZ3-T816-SeOGLb2bFAj0Eg3kqYXsKTnqnm_mfFpuY4coGMn5dfE9FNGAwHUySQ5k0YqUR__EB0pcZtq971e/s1600/weekly_meal.png" title="Weekly meal planning. " /></a></div>
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<span style="background-color: transparent; font-size: 15px; line-height: 17.25px; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999; font-family: Arial;">Weekly meal planning is important for a healthy, active lifestyle - especially when you have a whole family to feed! </span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;"><br /></span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Tip #1: It WILL take time.  </span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">I know we all hope there’s a magic trick to snap your fingers and the weekly meal planning would be done. I wish! But I’m sorry to say it does not happen that way. So, you will need to set apart some time to sit down, plan the meals and do the grocery shopping. If necessary, I recommend finding a babysitter once a week so you can fully concentrate on the task. </span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Tip #2: Choose Themes.</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">You can choose themes for particular days, like Mexican Food Monday, Soup Sunday, etc. It is much easier to find a recipe you will love if you have a particular category to look for. Weekly meal planning is made easy when planning is involved!</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Tip #3: Plan Before You Shop.</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Make sure you’ve done your weekly meal planning before you shop. This way, you can have an exact list of items you need to eliminate spending extra time and money at the store. Try to prep food right away when you return from the grocery store; this will save you time once you start cooking.</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Tip #4: Keep it Simple.</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Choose simple recipes when doing your weekly meal planning, especially at the beginning. Reserve the complicated recipes for the days you have company or for special celebrations. Simple is still delicious!</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Tip #5: Keep a Journal.</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Keep track of what you have already had for meals before and give them a rating based on how well you and your family enjoyed the meal. Then, you can check back on the list while doing your weekly meal planning for ideas and inspiration. You could also encourage your family members to submit requests of what kinds of foods they would like included in the planning.</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Tip #6: Use the Freezer.</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">You can put leftovers and meals that are a few days away in the freezer. This will eliminate clutter in your refrigerator and give you extra options in case you end up feeding extra people or just need to eat an extra snack in between meals.</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Tip #7: Don’t forget about the snacks.</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Plan a couple snacks a week and make batches of them to last the whole week. It’s always a good idea to keep some snacks on hand at all times too, just in case. Fruits, veggies and nuts are my favorite snacks to have around when it’s time to snack on something that’s not in the meal plan.</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Tip #8: Do Your Research.</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">There are a lot of online resources that can help you with recipes and plans, here are a couple that I found:</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #999999;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Weekly meal plans from Whole Foods: </span><a href="http://www.wholefoodsmarket.com/healthy-eating/meal-plans-shopping-lists" style="text-decoration: none;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://www.wholefoodsmarket.com/healthy-eating/meal-plans-shopping-lists</span></a></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #999999;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Meal Planning 101: tips, recipes and plans. </span><a href="http://www.mealplanning101.com/2009/03/meal-planning-tips-such.html" style="text-decoration: none;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://www.mealplanning101.com/2009/03/meal-planning-tips-such.html</span></a></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Weekly meal planning does take some effort, but implementing these tips will help you make the most of your meals to keep you and your family healthy. Let the weekly meal planning begin!</span></span></div>
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meal planning, tips to eat clean

Tips for Weekly Meal Planning

Weekly meal planning is important for a healthy, active lifestyle - especially when you have a whole family to feed! Tip #1: It WILL ...

Posted by Alyssa Schomaker / Friday, June 20, 2014 / No comments / 21 Day Fix , clean eating , fitness , health benefits , healthy eating , meal planning , nutrition

Workout Nutrition Illustrated

21 Day Fix, clean eating, fitness, health benefits, healthy eating, meal planning, nutrition

Workout Nutrition Illustrated

Posted by Alyssa Schomaker / Thursday, January 23, 2014 / No comments / A fit nurse , Alyssa schomaker , clean eating , how to lose weight , meal ideas , meal plan , meal planning , weight loss tips

Weight loss tips: Meal planning and prep

<span style="font-family: Neuton;"><span style="font-size: 26px;">Weight loss tips: Meal Planning and Prep</span></span><br /><div class="post-header" style="line-height: 1.6; margin: 0px 0px 1em;">
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<span style="font-family: Arial, Helvetica, sans-serif;">A BIG key to success is having a PLAN! Think about it....you wouldn't start your day, go on vacation or show up to a job interview without a plan, right? I used to eat on the go and grab food on the fly...guess where that got me? 20 lbs heavier and feeling pretty crappy about my body.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /><br /><br />So think of meal prep and packing your cooler as your PLAN for a HEALTHY BODY! Your biggest obstacle is going to be managing your time so that getting fit and healthy doesn't compete with the rest of your commitments, like taking care of the kids, hubby or spending time with friends!<br /><br /><br />Believe it or not, prioritizing and planning ahead with <i>actually </i> make life....dun dun dun...EASIER! Not to mention, it will set you up for success in the long term! It may seem trivial but I promise that its worth it! Having everything ready and packed will be less stressful than leaving your meal choices up to chance and heading to whatever take out joint is near by at mealtime! Helllooo muffin top!<br /><br /><br />TIPS: Schedule in time on the weekends to buy and prepare your food for the week! SO WORTH IT! A little time in the store and kitchen on Sunday means for the rest of the week you can JUST GRAB AND GO!<br />***This took me a good 2-3 months to really get a routine down. I actually HATED it at first- I was really resistant to change but once I saw the results...I was hooked!<br /><br /><br />If you are on the go a lot, pack Cook Free Snacks: raw almonds, protein powder, low-fat string cheese, chopped veggies, fruit, ezekiel bread, hummus etc. You can keep little ziplock baggies of almonds in your car so you ALWAYS have something to grab.<br /><br /><br class="Apple-interchange-newline" />GET YOURSELF A COOLER: 31 sells these amazing coolers that fit your snacks perfectly. I always take them with me! Always pack 1 extra snack than you really need! Pack it the night before and grab and go!!<br /><br /><br />Sometimes people will give me excuses about the cost of eating healthy. The fact of the matter is...I spend less money now than I did before when I was buying processed crap. I know it's not just in my head because I track my finances on Mint.com (the most amazing site ever).<br />But even if it did cost more, aren't you worth the investment?<br />NO EXCUSES!</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLwGwzqqWqvBgnGxcH58jGkXCjd6XkW5Yn1KDW-fkVq3qkolfWpuFI_I85W1j3tOI66CwZxdVlix0F4P2s55SrvNNr68Dz_k8qqM01ePdCUb63x9kR2btVWS23eugC8mCogMT9QNdNvoU/s1600/563814_10150645818308387_503358386_9356910_185367761_n.jpg" imageanchor="1" style="color: #7c1750; margin-left: 1em; margin-right: 1em; text-decoration: none;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLwGwzqqWqvBgnGxcH58jGkXCjd6XkW5Yn1KDW-fkVq3qkolfWpuFI_I85W1j3tOI66CwZxdVlix0F4P2s55SrvNNr68Dz_k8qqM01ePdCUb63x9kR2btVWS23eugC8mCogMT9QNdNvoU/s640/563814_10150645818308387_503358386_9356910_185367761_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; background-color: white; background-position: initial initial; background-repeat: initial initial; border-bottom-left-radius: 0px; border-bottom-right-radius: 0px; border-top-left-radius: 0px; border-top-right-radius: 0px; border: 1px solid rgb(203, 203, 203); box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; padding: 8px; position: relative;" width="456" /></span></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Now to the nitty gritty...what should you eat? That's the key right there....EAT! If you starve yourself or even if you unknowingly are not consuming enough, you body will go into starvation mode and hang onto fat for dear life. It might sound counter-intuitive but you need to eat to lose!</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Calories are not all created equally. You cannot consume 1900 calories of ice cream and 1900 calories of chicken/rice/veggies and expect to get the same result. Your body needs all of the essential building blocks to keep you body functioning properly and give you energy!</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">This meal plan is by far one of my absolute favorites. It's about 1900 calories, 210g of carbs, 216 g of protein. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">For me, it's a lot of food! Keeps me full, energized and actually satisfied!</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: purple;"><b style="text-align: -webkit-auto;"><u>Meal 1</u></b><br style="text-align: -webkit-auto;" /><span style="text-align: -webkit-auto;">8 eggs whites</span><br style="text-align: -webkit-auto;" /><span style="text-align: -webkit-auto;">1 cup of oatmeal OR 2 slices of whole wheat toast</span><br style="text-align: -webkit-auto;" /><span style="text-align: -webkit-auto;">1 banana or small apple</span><br style="text-align: -webkit-auto;" /><span style="text-align: -webkit-auto;">Glass of Lemon Water (cleanses you naturally) </span><br style="text-align: -webkit-auto;" /><b style="text-align: -webkit-auto;"><br /><u>Meal 2</u></b><br style="text-align: -webkit-auto;" /><span style="text-align: -webkit-auto;">6 oz chicken</span><br style="text-align: -webkit-auto;" /><span style="text-align: -webkit-auto;">1 cup brown rice</span><br style="text-align: -webkit-auto;" /><b style="text-align: -webkit-auto;"><br /><u>Meal 3</u></b><br style="text-align: -webkit-auto;" /><span style="text-align: -webkit-auto;">6 oz chicken</span><br style="text-align: -webkit-auto;" /><span style="text-align: -webkit-auto;">1 sweet potato</span><br style="text-align: -webkit-auto;" /><span style="text-align: -webkit-auto;">Unlimited Green beans or spinach</span><br style="text-align: -webkit-auto;" /><br style="text-align: -webkit-auto;" /><b style="text-align: -webkit-auto;"><u>Meal 4 </u></b><br style="text-align: -webkit-auto;" /><span style="text-align: -webkit-auto;">Shakeology</span><br style="text-align: -webkit-auto;" /><br style="text-align: -webkit-auto;" /><b style="text-align: -webkit-auto;"><u>Meal 5</u></b><br style="text-align: -webkit-auto;" /><span style="text-align: -webkit-auto;">6 oz chicken</span><br style="text-align: -webkit-auto;" /><span style="text-align: -webkit-auto;">1/2 cup brown rice</span><br style="text-align: -webkit-auto;" /><span style="text-align: -webkit-auto;">Unlimited Greens</span><br style="text-align: -webkit-auto;" /><u><br style="text-align: -webkit-auto;" /><b style="text-align: -webkit-auto;">Meal 6</b></u><br style="text-align: -webkit-auto;" /><span style="text-align: -webkit-auto;">Casein Protein Shake</span></span><br /><span style="color: purple;"><span style="text-align: -webkit-auto;"><br /></span></span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; text-align: -webkit-auto;">Soooo I think I'm one of those freaks of nature that can eat the same thing everyday for weeks on end and be perfectly happy. I like the consistency of it and being able to have something I look forward to (I'm counting down until I get to have my Shakeology right now lol) but I get the desire for variety! </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; text-align: -webkit-auto;">I wanted to show ya'll that just because you are following a meal plan, it doesn't mean you can't spice it up!</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; text-align: -webkit-auto;">The most important thing to remember is to customize it to YOU! Your level of activity, tastes, and how your body reacts to certain foods might be totally different. LISTEN to your body and make adjustments as needed! And another side note: just because Im saying it's ok to change up the meal plan...does NOT mean you should start adding craziness like m&ms to your oatmeal. You know who you are! </span></div>
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<tr><td class="tr-caption" style="font-size: 13px;"><span style="font-family: Arial, Helvetica, sans-serif;">Go shopping! Stick to the outer edges of the store! Buy REAL food!</span></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;">What I love most about being in a Beachbody Challenge group because it's a great way to stay accountable AND share ideas. Some of these pictures are from my friends in the group- but I just want to illustrate the variety and options you have!  </span></div>
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<span style="text-align: -webkit-auto;"><b><u><span style="color: #a64d79; font-family: Arial, Helvetica, sans-serif;">MEAL 1 Varieties!</span></u></b></span></div>
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<tr><td class="tr-caption" style="font-size: 13px;"><span style="font-family: Arial, Helvetica, sans-serif;">Cherries, Egg Whites & Spinach and Cinnamon Raisin Ezekiel Toast</span></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;"><img height="400" src="https://sphotos.xx.fbcdn.net/hphotos-ash3/543760_658037796916_9481679_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; background-color: white; background-position: initial initial; background-repeat: initial initial; border-bottom-left-radius: 0px; border-bottom-right-radius: 0px; border-top-left-radius: 0px; border-top-right-radius: 0px; border: 1px solid rgb(203, 203, 203); box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; padding: 8px;" width="298" /><span style="background-color: white;"> </span></span></div>
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<tr><td class="tr-caption" style="font-size: 13px;"><span style="font-family: Arial, Helvetica, sans-serif;">2 Slices Whole Wheat Toast, 1 Banana with cinnamon, Egg whites with Black Pepper</span></td></tr>
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<b><b><u><span style="color: #741b47; font-family: Arial, Helvetica, sans-serif;">MEAL 2, 3, 5 Varieties</span></u></b></b></div>
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<tr><td><img height="300" src="https://sphotos.xx.fbcdn.net/hphotos-ash4/s720x720/399417_10151910536045137_7262036_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; background-color: white; background-position: initial initial; background-repeat: initial initial; border-bottom-left-radius: 0px; border-bottom-right-radius: 0px; border-top-left-radius: 0px; border-top-right-radius: 0px; border: 1px solid rgb(203, 203, 203); box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; margin-left: auto; margin-right: auto; padding: 8px;" width="400" /></td></tr>
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<tr><td class="tr-caption" style="font-size: 13px;">Salmon with Lemon pepper Aparagus & Brocolli</td></tr>
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<b style="text-align: -webkit-auto;"></b><img height="400" src="https://sphotos.xx.fbcdn.net/hphotos-ash4/426034_10150694645300971_1520961631_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; background-color: white; background-position: initial initial; background-repeat: initial initial; border-bottom-left-radius: 0px; border-bottom-right-radius: 0px; border-top-left-radius: 0px; border-top-right-radius: 0px; border: 1px solid rgb(203, 203, 203); box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; padding: 8px;" width="300" /></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;">Meal 3- Unlimited Veggies! Mix a little Balsamic, Oil and lemon for your own dressing!</td></tr>
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</span></b><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; padding: 4px; position: relative; text-align: center;"><tbody>
<tr><td><span style="font-family: Arial, Helvetica, sans-serif;"><img height="400" src="https://sphotos.xx.fbcdn.net/hphotos-ash3/578221_566536066207_799936216_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; background-color: white; background-position: initial initial; background-repeat: initial initial; border-bottom-left-radius: 0px; border-bottom-right-radius: 0px; border-top-left-radius: 0px; border-top-right-radius: 0px; border: 1px solid rgb(203, 203, 203); box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; margin-left: auto; margin-right: auto; padding: 8px;" width="400" /></span></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;"><span style="font-family: Arial, Helvetica, sans-serif;">From my girl Nikki,  <span style="color: #333333; line-height: 18px; text-align: left;">Baked Cajun Chicken with roasted garlic quinoa and zucchini and asparagus!!</span> </span></td></tr>
</tbody></table>
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<img height="640" src="https://sphotos.xx.fbcdn.net/hphotos-ash4/428010_3342891290818_737339687_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; background-color: white; border-bottom-left-radius: 0px; border-bottom-right-radius: 0px; border-top-left-radius: 0px; border-top-right-radius: 0px; border: 1px solid rgb(203, 203, 203); box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; padding: 8px;" width="360" /></div>
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<tr><td><span style="font-family: Arial, Helvetica, sans-serif;"><img height="400" src="https://sphotos.xx.fbcdn.net/hphotos-ash4/409511_10150499719216947_660524353_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; background-color: white; background-position: initial initial; background-repeat: initial initial; border-bottom-left-radius: 0px; border-bottom-right-radius: 0px; border-top-left-radius: 0px; border-top-right-radius: 0px; border: 1px solid rgb(203, 203, 203); box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; margin-left: auto; margin-right: auto; padding: 8px;" width="375" /></span></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;"><span style="color: #333333; font-family: Arial, Helvetica, sans-serif; line-height: 18px; text-align: left;">Salmon, asparagus, & vegan gluten-free couscous!</span></td></tr>
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<div style="text-align: center;">
</div>
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #333333; font-size: 13px; line-height: 18px;"></span><br /></span>
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<tr><td><span style="font-family: Arial, Helvetica, sans-serif;"><img height="640" src="https://sphotos.xx.fbcdn.net/hphotos-ash4/388270_3082728146902_1896878527_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; background-color: white; background-position: initial initial; background-repeat: initial initial; border-bottom-left-radius: 0px; border-bottom-right-radius: 0px; border-top-left-radius: 0px; border-top-right-radius: 0px; border: 1px solid rgb(203, 203, 203); box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; margin-left: auto; margin-right: auto; padding: 8px;" width="360" /></span></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #333333; line-height: 18px; text-align: left;">Baked Garlic & Herb Tilapia, Brown Rice, Steamed Broccoli & Carrots</span> </span></td></tr>
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<span style="color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18px; text-align: left;"><span style="background-color: white;">L</span></span></div>
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<tr><td><span style="font-family: Arial, Helvetica, sans-serif;"><img height="400" src="https://sphotos.xx.fbcdn.net/hphotos-ash4/430815_643208649646_241570200_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; background-color: white; background-position: initial initial; background-repeat: initial initial; border-bottom-left-radius: 0px; border-bottom-right-radius: 0px; border-top-left-radius: 0px; border-top-right-radius: 0px; border: 1px solid rgb(203, 203, 203); box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; margin-left: auto; margin-right: auto; padding: 8px;" width="328" /></span></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;"><span style="font-family: Arial, Helvetica, sans-serif;">Salmon Salad</span></td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="line-height: 1.4; margin-left: auto; margin-right: auto; padding: 4px; position: relative; text-align: center;"><tbody>
<tr><td><span style="font-family: Arial, Helvetica, sans-serif;"><img height="640" src="https://sphotos.xx.fbcdn.net/hphotos-ash4/432132_643223080726_1181913331_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; background-color: white; background-position: initial initial; background-repeat: initial initial; border-bottom-left-radius: 0px; border-bottom-right-radius: 0px; border-top-left-radius: 0px; border-top-right-radius: 0px; border: 1px solid rgb(203, 203, 203); box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; margin-left: auto; margin-right: auto; padding: 8px;" width="476" /></span></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;"><span style="font-family: Arial, Helvetica, sans-serif;">Blackened Salmon with Veggies</span></td></tr>
</tbody></table>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><u></u></b><br /></span></div>
<div style="line-height: 1.4; text-align: center;">
<b><u><b><u><span style="color: #741b47; font-family: Arial, Helvetica, sans-serif;">SNACK IDEAS</span></u></b></u></b></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><u></u></b><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><img height="400" src="https://sphotos.xx.fbcdn.net/hphotos-ash4/419872_10150727494990971_534899153_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; background-color: white; background-position: initial initial; background-repeat: initial initial; border-bottom-left-radius: 0px; border-bottom-right-radius: 0px; border-top-left-radius: 0px; border-top-right-radius: 0px; border: 1px solid rgb(203, 203, 203); box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; padding: 8px;" width="300" /></span></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="line-height: 1.4; margin-left: auto; margin-right: auto; padding: 4px; position: relative; text-align: center;"><tbody>
<tr><td><span style="font-family: Arial, Helvetica, sans-serif;"><img height="300" src="https://sphotos.xx.fbcdn.net/hphotos-ash4/396230_643216134646_2036285827_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; background-color: white; background-position: initial initial; background-repeat: initial initial; border-bottom-left-radius: 0px; border-bottom-right-radius: 0px; border-top-left-radius: 0px; border-top-right-radius: 0px; border: 1px solid rgb(203, 203, 203); box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; margin-left: auto; margin-right: auto; padding: 8px;" width="400" /></span></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;"><span style="font-family: Arial, Helvetica, sans-serif;">Rice Cakes with Natural Peanut Butter!</span></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b></b><br /></span></div>
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<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivsxAVzYSaA73aJoQ8JXAZiEzBZ09IKAOR9ZEV5DMz917ROpopegJUdlO7HLNHoGYpNe2zX_d0HIFLLs202rufe9uwTAstr799zV3I4nl3yaSPDa6Rs42VQFJfNGFTbHUbfS_qiPhfnGA/s1600/IMG_3741.JPG" imageanchor="1" style="color: #7c1750; margin-left: auto; margin-right: auto; text-decoration: none;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivsxAVzYSaA73aJoQ8JXAZiEzBZ09IKAOR9ZEV5DMz917ROpopegJUdlO7HLNHoGYpNe2zX_d0HIFLLs202rufe9uwTAstr799zV3I4nl3yaSPDa6Rs42VQFJfNGFTbHUbfS_qiPhfnGA/s400/IMG_3741.JPG" style="-webkit-box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; background-color: white; background-position: initial initial; background-repeat: initial initial; border-bottom-left-radius: 0px; border-bottom-right-radius: 0px; border-top-left-radius: 0px; border-top-right-radius: 0px; border: 1px solid rgb(203, 203, 203); box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; padding: 8px; position: relative;" width="400" /></span></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;"><span style="font-family: Arial, Helvetica, sans-serif;">Shakeology blended with Strawberries Mmmm!</span></td></tr>
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<b><span style="font-family: Arial, Helvetica, sans-serif;"><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; padding: 4px; position: relative; text-align: center;"><tbody>
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<tr><td class="tr-caption" style="font-size: 13px;">Shakeology with PB2</td></tr>
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A fit nurse, Alyssa schomaker, clean eating, how to lose weight, meal ideas, meal plan, meal planning, weight loss tips

Weight loss tips: Meal planning and prep

Weight loss tips: Meal Planning and Prep A BIG key to success is having a PLAN! Think about it....you wouldn't start your day, go ...

Posted by Alyssa Schomaker / Sunday, December 29, 2013 / No comments / Accountability , Alyssa schomaker , Change , clean eating , Determination , meal planning , Motivation , Recipes , Support , Tips , Weight loss

New year New You health and Fitness challenge

Can you believe the holidays have already come and gone? 2 more days and we will be rocking in the New Year of 2014!<br />
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<span style="font-family: Arial, Helvetica, sans-serif;">2013 has been a very memorable year for me! I was able to quit my job in the hospital and now focus on my love and passion.... health promotion and disease prevention! It has been a wild ride and one that I was initially scared to take but, I dived in with both feet and could not be happier with the changes that occurred from facing my fears and just going all in!</span><br />
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</span> <span style="font-family: Arial, Helvetica, sans-serif;">I am so excited and really looking forward to 2014! I have invested a lot of time and energy into improving my health and fitness challenge groups in 2014. A lot of research went into analyzing the current process and after many hours and weeks of analyzing the process I am so proud to say that the final product is complete and ready to go for my 2014 challenge groups!</span><br />
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</span> <span style="font-family: Arial, Helvetica, sans-serif;">My first challenge group of the year Ripped Resolutions is full and I cannot wait to watch these individuals change their lives over the next 60 days!</span><br />
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</span> <span style="font-family: Arial, Helvetica, sans-serif;">However, with so many individuals contacting me about upcoming challenge groups I want you all to be aware that the next challenge group will be starting on January 13th! I have started a waiting list and if you want to be considered and are ready to go ALL in and make this a lifestyle change then contact me <a href="mailto:schomakeralyssa@gmail.com" target="_blank">HERE</a>.</span><br />
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<tr><td class="tr-caption" style="text-align: center;">AFitnurse: New Year New You Challenge</td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white;"><b>So what is this health and fitness group you ask??? </b></span><span style="background-color: white;"><span style="line-height: 24px;"> Well, it's a program that I have created to help you reach your own personal health and fitness goals.  No long will we say to ourselves, "I will start on Monday."  or "2014 is the last year I resolve to lose weight."  or "No more muffin top."  You are not going to make a new years resolution and then not follow through with it.  I see it all the time.  People start out January 1st strong.  They go to the gym, they eat healthy and week 1 and 2 are great.  But by week 3 and 4 the gym becomes empty and you slide back into your old ways.  February 1st rolls around and you throw up your hands and tell yourself that you are just destined to be this way forever.  You find excuses like you are too busy or something else gets in the way.  OR you go to the gym for a while, didn't see jaw dropping results in the first few weeks and didn't have the support or education to change your  eating habits and eventually bailed out.  Don't let this be you again this year!</span></span></span><br />
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<span style="background-color: white; line-height: 24px;"><span style="font-family: Arial, Helvetica, sans-serif;">So, the moral of the story is that I am not going to let you do that! The one thing that I love about Beachbody is that they hook you up with a fitness program that meets your needs. There are options for every single person no matter if you are a beginner or you are advanced.  There are options if you are a zumba cardio type person or if you like strength training or fall somewhere in the middle. There are options if you are short on time or if you don't really mind working out for over an hour.  I feel pretty confident that no matter your ability level I can help you choose a program that will meet your needs. </span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgs40L7ZFjTxM1uNsMCdC7tFo9cv8Ww4fKBN3oISbME5c-VqammNgZ9dlhOXwuwCbQ0pGPXa8tbWNUPoAIw2XXSUN-12wbVOJHAFbSXL9_hzne-pv75aPCN9yI16a3jW78HE5mxfUIpFryY/s1600/eat-clean-2.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/AVvXsEgs40L7ZFjTxM1uNsMCdC7tFo9cv8Ww4fKBN3oISbME5c-VqammNgZ9dlhOXwuwCbQ0pGPXa8tbWNUPoAIw2XXSUN-12wbVOJHAFbSXL9_hzne-pv75aPCN9yI16a3jW78HE5mxfUIpFryY/s320/eat-clean-2.jpg" width="320" /></a><span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 24px;">Now that you have an understanding of the fitness component let's talk about nutrition! Having proper nutrition is the KEY to success! You cannot out exercise a bad diet! I can tell you that I was one of those cardio bunnies that spent hours on the elliptical machine and never saw my body change. I would indulge in fat free foods, 100 calorie snack packs, and was a diet coke junky! It wasn't until I started to educate myself on macronutrients and timing of nutrients that I saw my body transform.</span><span style="background-color: white; line-height: 24px;">  So my job is going to be to teach you how to not diet, but how to create a healthy lifestyle with whole nutritious foods that will not leave you starving at the end of the day!</span></span><br />
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</span></span> <span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; line-height: 24px;">The last piece is <a href="http://myshakeology.com/alyssaschomaker" target="_blank">Shakeology</a></span><span style="background-color: white; line-height: 24px;">  It's not a weight loss shake but instead it's a total meal replacement shake. It's not a protein shake its a well balanced meal that is equivalent to 6 salads in one glass.  It has been the one thing that keeps me full, tastes really good and has saved my rear a thousand times when either I didn't make it to the grocery store or I was in a hurry and needed a quick meal.  What was once a run thru the drive thru is now a shaker cup and a scoop of Shakeology!  I feel better, I look better and honestly it's worth every single penny!  It keeps me healthy and its at least one meal a day that I do not have to think about.  I'm at my weight loss goal now but I still drink it every day because it has everything that my daily multivitamin should have!  </span></span><br />
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<iframe allowfullscreen="allowfullscreen" frameborder="0" height="266" mozallowfullscreen="mozallowfullscreen" src="https://www.youtube.com/embed/HwgaeGBvm4c?feature=player_embedded" webkitallowfullscreen="webkitallowfullscreen" width="320"></iframe></div>
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; line-height: 24px;"> </span></span> <span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; line-height: 24px;"><b>You also get access to a closed online accountability group. </b> This is where you will have 24/7 access to me as <a href="http://www.teambeachbody.com/alyssaschomaker" target="_blank">your coach</a>  Everyone starts their workouts on the same day, checks into the group daily and gets my support and guidance. Every day you log into the group and their is either a tip, recipe, motivation or information from me!  I will teach you how to handle everything from creating a meal plan, giving you recipes that your kids and husband will eat, to emotional eating, handling temptations, traveling, eating out, cravings and more!  You will get the entire whole body lifestyle transformation!  All you have to do is commit to the program and finish it!</span> <br style="background-color: white; line-height: 24px;" /><span style="background-color: white; line-height: 24px;">You are responsible to check in each day and rate your day and post how you did. </span></span><span style="background-color: white; font-family: Verdana, sans-serif; font-size: 18px; line-height: 24px;"> </span> <span style="background-color: white; font-family: Verdana, sans-serif; font-size: 18px; line-height: 24px;"> </span>   
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<span style="background-color: white; line-height: 24px; text-align: start;"><span style="font-family: Arial, Helvetica, sans-serif;">So does this sound like something you would like to do?  Are you ready to make a lasting change that isn't a quick fix or crash diet?  Are you ready to truly change your life and your body at the same time? If so then fill out the application below to be considered for my New Year New You Challenge Group starting on January 13th 2014.  Don't delay the last day to register is January 7th, 2014!!!!</span></span></div>
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Accountability, Alyssa schomaker, Change, clean eating, Determination, meal planning, Motivation, Recipes, Support, Tips, Weight loss

New year New You health and Fitness challenge

Can you believe the holidays have already come and gone? 2 more days and we will be rocking in the New Year of 2014! 2013 has been a...

Posted by Alyssa Schomaker / Friday, July 5, 2013 / No comments / 25 minutes , beachbody , clean eating , Focus T25 , Insanity , meal plan , meal planning , Shawn T , T25 , T25 results , T25 test group , T25 transformations , workout

Focus T25... The newest workout from the creator of Insanity

At this point you may be wondering exactly what is Focus T25?<br />
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Focus T25 is the latest program from Beachbody created by Shaun T. What makes  it so spectacular is that with this workout it only takes twenty-five minutes a  day for ten weeks to get a ripped body.<br />
This really fast and very effective workout is all about not wasting time,  no-nonsense, and getting absolutely incredible results. It's designed to be  short in length however it's very intensive and it includes eleven workouts on 9  DVDs that will push your body to a brand-new limit. <br />
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The workouts are packed with  resistance moves and cardio however, you require minimal equipment to do the  strength training movements. No weights, dumbbells or resistance bands are need.  This workout will get you 100% ripped fast. <br />
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The program was designed for those people with busy schedules or, for men and  women who are short on time but want to have the best possible workout in the  shortest period of time.<br />
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Focus T25 is a concentrated fitness training program however, this program is  different than Shaun T's other programs in that it includes modifiers for every  move. Focus T25 is designed for individuals of any fitness level and is for  anyone that was intimidated by Shaun T's Insanity. You will get spectacular  results without spending a lot of time exercising.<br />
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What Comes with a Focus T25 Program?<br />
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<strong>The base kit comes with ten workouts. Here's how it's broken  down:</strong><br />
<div><ul><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdk7b8CCUpCIahFYVytdVWZtRew4AyuMkZyFLmINGwXqniGavqH_H6IeTujrL5n4e67EWZWWhNhXVNJyOT4-Y74E5H_hAwNMVazbHZq5rk5tmn4mGMS1FFuieM0g9-JqcYnGK4OIZzemd8/s1600/focust25program.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/AVvXsEjdk7b8CCUpCIahFYVytdVWZtRew4AyuMkZyFLmINGwXqniGavqH_H6IeTujrL5n4e67EWZWWhNhXVNJyOT4-Y74E5H_hAwNMVazbHZq5rk5tmn4mGMS1FFuieM0g9-JqcYnGK4OIZzemd8/s320/focust25program.JPG" width="82" /></a>
<li>ALPHA: Cardio is a calorie burning, sweat drenching, cardio based workout.  </li>
<li>ALPHA: Ab Intervals is where you will be spending a lot of your time on the  floor doing ab workouts with quick cardio recovery workouts in between. This  routine will have you shredding the fat from your midsection and getting you the  abs of your dreams. </li>
<li>ALPHA: Speed 1.0 gets you fast results with this fast paced workout that  will ignite your quickness while burning the fat from your body. </li>
<li>ALPHA: Lower Focus is the key to burning fat and kicking up your metabolism  as you focus on working your lower-body muscles. </li>
<li>ALPHA: Total Body Circuit focuses on strength and resistance without having  to lift a single weight. </li>
<li>BETA: Core Cardio is where you'll "get your sweat on", with this progressive  cardio-core workout designed to get you shredded fast. </li>
<li>BETA: Dynamic Core will take you from vertical to horizontal and back again  in this dynamic, crazy core routine. </li>
<li>BETA: Speed 2.0 has you rev it all the way up with Shaun's  calorie-scorching, core-focused speed drills. </li>
<li>BETA: Upper Focus will help you develop the upper body you've dreamed of;  all you have to do is focus. </li>
<li>BETA: Rip't Circuit is a workout comprised of cardio, upper body, legs and  abs that you do on repeat, taking your body to the next level to get you even  more shredded.</li>
</ul></div><br />
<strong>The program also includes some bonus tools. Here's a list of what  else you get:</strong><br />
<ul><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNSxIr9LnUb7J2Z22VpVQYbL6adKsz4Z-GsKKMzYQ9PLzjZBNDIaXRMSZgF5U-c8z59GM2FmD-j_OShyphenhyphen3H0Cv9QjbjERFgH3kYwOHo0n9zohRGB78E7H4e6bEwnL5Oc4sdKTDTNuJk38h-/s1600/t25additional.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNSxIr9LnUb7J2Z22VpVQYbL6adKsz4Z-GsKKMzYQ9PLzjZBNDIaXRMSZgF5U-c8z59GM2FmD-j_OShyphenhyphen3H0Cv9QjbjERFgH3kYwOHo0n9zohRGB78E7H4e6bEwnL5Oc4sdKTDTNuJk38h-/s320/t25additional.JPG" width="121" /></a>Alpha-Beta Workout Calendars tells you which workouts to do on which days,  taking out the guess-work so all you have to do is nail it. </ul><ul><li>Get It Done Nutrition Guide makes eating simple with just 5 meals a day,  using 5 ingredients that take only 5 minutes to prepare. It doesn't get any  simpler. </li>
<li></li>
<li>Quick Start Guide helps you to hit the ground running with this step-by-step  guide for how to achieve your best results. </li>
<li></li>
<li>Free Online Support tools keep the motivation strong with 'round-the-clock  access to fitness experts and peer support.</li>
</ul><br />
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The Gamma phase is in the deluxe package and it lasts 4 weeks.  It is meant to be done after the first two phases and it will help to build muscle and improve speed fast!!<br />
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 The results for the coach test group have been nothing short of spectacular. Check out these results....<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgw9Xg1dJU389j7rHJFSSxNKOujbyT_RB84dQmfLVDDIjI0OaWCpm7DG4GiOcc0GRSnWFfiqqKF8gDXDKGDuVHmho5lISMZl9rGdfqzonJfH6U2MIJcifw2NF-wxCbUCMNz7mKR-548MDt_/s1600/t25testgroup.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgw9Xg1dJU389j7rHJFSSxNKOujbyT_RB84dQmfLVDDIjI0OaWCpm7DG4GiOcc0GRSnWFfiqqKF8gDXDKGDuVHmho5lISMZl9rGdfqzonJfH6U2MIJcifw2NF-wxCbUCMNz7mKR-548MDt_/s320/t25testgroup.jpg" width="293" /></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;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEic5gwVZBnkOgKO14SnFAAN1w9s7Lj5Vl0VIW9WEFgE96vAHxLQXe1LjE4c_bkgHfkLzN2OwlSmU94Hd6XvjEwrHUkSANm7eajxo1aVVR4ctLt97J6hW8zQ4gd_Jman8EZKXLa7zmoKGNLO/s1600/testgroup1.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="198" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEic5gwVZBnkOgKO14SnFAAN1w9s7Lj5Vl0VIW9WEFgE96vAHxLQXe1LjE4c_bkgHfkLzN2OwlSmU94Hd6XvjEwrHUkSANm7eajxo1aVVR4ctLt97J6hW8zQ4gd_Jman8EZKXLa7zmoKGNLO/s320/testgroup1.png" width="320" /></a></div><div class="separator" 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/AVvXsEjrgviucLDlv3zznHziGwQ0Nz0BnZ6Twognask6NDlwZeCwGKroTUKuWW2yeC4YHH7CUKSJOtTTxIkBK0Iwp1yma9vQfegIaywfczi1VphsOkVCixukjgobzqpucDlCfHSYeicV1s_s6kBh/s1600/testgroup2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="296" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrgviucLDlv3zznHziGwQ0Nz0BnZ6Twognask6NDlwZeCwGKroTUKuWW2yeC4YHH7CUKSJOtTTxIkBK0Iwp1yma9vQfegIaywfczi1VphsOkVCixukjgobzqpucDlCfHSYeicV1s_s6kBh/s320/testgroup2.jpg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"> </div><div class="separator" style="clear: both; text-align: center;"> </div><br />
Because of the fact that this workout only requires twenty-five minutes a day -  five days per week - and comes with a complete nutrition program, I expect this  to be one of the biggest sellers in the Beachbody lineup.<br />
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Check out my review after completing my First Focus T25 workout:<br />
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<iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/mG_-uvyHIgw" width="420"></iframe><br />
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<b><span style="color: red; font-size: medium;">So why should I do T25?  </span></b>Everyone has an excuse and everyone has a busy life.  You don't have to give me the excuse that you don't have enough time anymore!  Everyone has 25 minutes to do a workout and it's not just any workout.  It's a workout that is going to change your body if you choose.  We all make choices each day.  We choose to watch a TV show vs workout, we choose to go through the drive thru instead of packing our lunch, we choose to have a cookie in the break room or we choose to eat our packed snack.  We make choices each and every day that either bring us closer to our fitness goals or widen the gap between what we want and what we have!  T25 gives you that option, you would be crazy not to take it!<br />
So here is my thought!!!  You know I am always thinking.  Having a new fitness program is always a fabulous idea but it's the support, the motivation and the accountability that really make the difference. I have decided to accept a limited number of new customers into my challenge group.  I am going to do a Focus T25 challenge group where the workout is T25 and I will guide you with the nutrition by teaching you the principles of clean eating, replacing one meal a day with Shakeology and giving you the support and accountability you need to succeed!<br />
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<b><span style="font-size: medium;">You are going to learn how to:</span></b><br />
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<ul><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7k6bp2VjymQ_kqrtKm3GztJYALQUeQOuLZzparL-_2AGIOcO4RPsol9as-_Oo0jI8ev435TW5fgn3Wl6WO9DJ0GYaENPhFEIYh6IOwznq46-0CHrrTFhl00ebB_0z64C160DQoRURnmhA/s1600/meal-planning.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="186" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7k6bp2VjymQ_kqrtKm3GztJYALQUeQOuLZzparL-_2AGIOcO4RPsol9as-_Oo0jI8ev435TW5fgn3Wl6WO9DJ0GYaENPhFEIYh6IOwznq46-0CHrrTFhl00ebB_0z64C160DQoRURnmhA/s320/meal-planning.jpg" width="320" /></a>
<li>Make a meal plan</li>
<li>Prep for the week ahead of time</li>
<li>Grocery Shop</li>
<li>Choose healthy snacks</li>
<li>Learn what good vs bad carbs are</li>
<li>What are lean sources of protein</li>
<li>What can and should I drink?</li>
<li>How to handle emotional eating</li>
<li>Dealing with social situations</li>
<li>Staying on track while traveling</li>
<li>Working out when your kids keep you up all night</li>
<li>Time management and more!!!</li>
</ul><br />
Through the next 10 weeks it will be a small closed facebook accountability group, T25, you and me!!!  Are you ready? This is the missing piece, you have the accountability of me as your coach, the proven to work fitness program (T25) and the clean eating expertise that I bring to the table.  It's the magic combination that is honestly working!!  It has worked for hundreds of my customers, myself and my family!  The only thing holding you back is YOURSELF!!  Let's get to work!!  Oh and one more added bonus! <b><span style="font-size: medium;">The <a href="http://www.teambeachbody.com/shop/-/shopping/BCPT25205?referringRepId=207516" target="_blank">CHALLENGE PACK</a> which includes T25, Shakeology, Free Shipping, a discounted price and a coach is on sale for the month of July only!!!!</span></b><br />
<strong><span style="font-size: medium;"></span></strong><br />
<strong><span style="font-size: medium;">If you are interested in participating or are in NEED of HELP in reaching your HEALTH and FITNESS GOALS... PLEASE FILL out this <a href="http://www.afitnurse.com/p/the-fit-nurse-challenge.html" target="_blank">Questionaire</a> and I can help you get Started!</span></strong><br />
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25 minutes, beachbody, clean eating, Focus T25, Insanity, meal plan, meal planning, Shawn T, T25, T25 results, T25 test group, T25 transformations, workout

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