As I sit her looking at my work week I realize I'm traveling...a lot. So I put my food prepping hat on and had a brilliant idea!
It's time for a Refresh!
--> It's TRIMMING.
--> It's NUTRITION spelled out for you.
--> It's QUICK....3 days.
--> It's more ENERGY.
--> It's a CLEAN break.
Team up with me. Pick a date. Let's do it. Click on the image to TEAM UP with me!
Send me a message soon!
Does anyone find themselves waking up at night eating or going for the sugar drinks? I do, I am terrible at it. So terrible in fact that nighttime eating adds about 300 calories to my day....before 4 am!
I have researched Sugar cravings, Why do I eat at night, Why am I bloated during the day and why can I not sleep? All of these questions all lead to the predicament that I have been in. So how the hell do I get out of it because I am over it! Every article, every publication, every book, they all said the same thing!
WHAT? I swear it was going to be a hormone imbalance, not enough of this type of vitamin, too much of this, under eating, etc. So over the past 4 weeks I have made it my mission to focus on the 3 main suggestions for curbing NIGHTIME Eating!
Exercise - Why does this curb your cravings....COGNITIVE STIMULATION reduces urges and impairs thoughts about food cravings.. So then I thought to myself...when I am really hungry I have put on my shoes and went outside for a run (it's really more of a shuffle) for about 20-30 minutes with my overly hyper lab. Once I am done, there is not a thought about eating at all.
Nutrition - What could nutrition possibly have anything to do with me stuffing my face in my fridge at night...EVERYTHING! Do not starve yourself during the day. Most people eat 3 meals which is great and dandy, but you really need to be eating about every 3 hours. What I have been failing at is paying attention to what and when I am eating. When I was working with an IFBB Pro, I was eating every 3 hours, never had a food craving, was never hungry and was so overly full I dreaded the next meal and you know what...I never ate at night. So focus on quality foods (NO PROCESSED FOODS) and the intervals at which you are eating.
Relaxation - Say what, you want me to relax? But I have kids and animals, dishes, grocery shopping, bill paying and I simply don't have time to relax. LIAR! You are lying to yourself to tell your head that you don't have time for you! It's time to start making time. Every night before you hop in the shower, just sit on the floor and put your legs up on the wall for 10 minutes with the shower running. Make your family think you are in the shower. The sound of the water running is soothing in itself. Just lay on the ground, legs up on the wall, arms to your side and just think about NOTHING. There are many great meditation apps for free that you can download and just listen. Please note to set an alarm, because once you fall asleep on the floor you will be thankful that you did! After your alarm has awoken you, hop in the shower and continue to listen to soft music or finish your meditation audio.
It's been 4 weeks and I would say the last 3 weeks my nighttime eating has dramatically been cut. I too am still working on the relaxation, but I am doing it and my goal is 30 minutes a day and I am at about 10 right now. So challenge yourself to end your nighttime cravings by following these three suggestions and please feel free to message me at email@example.com with any questions that you might have or how I have gone about it. I am more than happy to open a discussion with you.
FOOD FEELINGS INTO 2017
Going into 2017, it's always that time for New Years resolutions that no one sticks to. However, for those of you committed to sticking to a healthier lifestyle STICK TO IT. One of the top reasons people drop the healthy eating is because it is hard socially. When you get together with friends, you eat. You family gets together, you eat. Everything revolves around food, AND IT DOESN'T HAVE TO!
The quote about from my new book Eating Clean by Annie Valpone describes it best, we cheat ourselves because we don't want to hurt other people's feelings. We need to stop this. No it's no fun to be the only one at a dinner table on an outing without food, but you can eat before or after guilt free to know that you did what you needed to do for your body.
It's your health, your body, treat it good. When you do this, others will notice and some might even join you on the CLEAN SIDE!
Here is to a 2017 full of eating cleaner and making better food choices for not only you but your family!
Happy New Year,
DEAR FAT PREPARE TO DIE
Shhhh....Believe in yourself and don't do it alone.
Join me and others for the DEAR FAT, PREPARE TO DIE challenge group that begins on July 4th.
The purpose of training is to tighten up the slack, toughen the body, and polish the spirit.
With the online accountability you will get...
✔️ Free fitness coach (THAT'S ME!!)
✔️ Loads of Motivation
✔️ Support from myself and other challengers
✔️ Fellowship from others who are striving to reach fitness goals just like you!
✔️ Clean Eating ideas + Recipe Shares
✔️ Shakeology Recipes
✔️ Fitness Humor
✔️ Real Life Talk
✔️ 30 - 45 minute workouts
✔️ Chance to win cash + prizes from Beachbody ☀️
So email me at Maegen.firstname.lastname@example.org or reach out to me here on Facebook and let's get started.
After all a 60 minute workout is 4% of your day.
How to Cook your Food. Smoke it, bake it, steam it, grill it BUT DON’T FRY IT!!!!!
Find what works for your family. My family, we grill out all year long. We cut down maple sticks off the tree in our yard and we smoke our food on the grill. It gives it that perfect hardwood taste that you surely would not get out of frying.
Here is a great article on how to best cook a meal for your family.
Read through it, is there a technique that would work for your meal in lieu of frying. Maybe there is a different method than what you are used to, maybe you just might give it a shot!
Register HERE to join our 5 Day Clean Eating Detox group to learn more about what it takes to eat clean, cure common aliments and how to clean your gut. Let's get back to the basics of simple nutrition through simple cooking.
What is $4 a day look like?
A Starbucks Coffee, nope that is over $5. A subway sandwich....Nope they start at $5. A lunch to a local restaurant no that is around $10 these days.
What if I told you that for $4 a day you could get in your healthiest meal of the day, would you be interested? Well I sure was!
After being diagnosed with Fibromyalgia and Sarcoidosis I turned to the doctors for help on how to fix the pain, the fog, the constant sharp pains, the lack of energy...and NOTHING. Here is some medicine and on my way I go. NOT ACCEPTABLE.
After a lot of research and there was nothing out there that could supply me with the nutrients, vitamins, proteins, and minerals except Shakeology! I ordered a bag of Shakeology and give it 100% dedication for three months along with focused nutrition. Suddenly all of my pains were gone, I could think clearly, and I had my energy back....AND all for $4 a day!
If you suffer from Fibro, Sarco, high cholosterol, overwight, tired, poor GI track and you just want to feel overall BETTER, you have to try this. Shakeology has a 100% money back guarntee so why not give it a try.
For $4 to a day to have my life back, it was worth it to me and I have never looked back.
Join me today for a 21 Day Health and Fitness Bootcamp to get you back to healthy! At the end of the 21 days if you are not happy with the way you feel return everything and get your money back.
Click on the image below to join the Bootcamp today.
March-Ing to Energy
Lets March into Spring with lots of energy and focus on our health.
Our health is key to our lively hood, but the one thing we constantly push aside. So let's do it. Join me and others for an amazing fitness challenge for the month of March!!
Click on the image above or e-mail me at Maegen.Fleck@gmail for more information!
Fitness doesn't get much simpler than this. 22 Minute Hard Corps is a quick, no-nonsense, boot camp workout program. You just show up…keep up…and you will get in great shape. The training is basic, but the results are absolutely epic.
ALERT: We have three more days before this amazing offer disappears!
Purchase the 21 Day Fix or 21 Day Fix Extreme Challenge pack and you will receive a FREE FIXATE Cookbook from me!
What is 21 Day Fix? 21 Day Fix is a nutrition and fitness program that makes losing weight so simple, anyone can do it. Easy-to-follow portion control and 30-minute workouts take the guesswork out of losing weight to help you see results fast—up to 15 pounds in just 21 days! Whether you want to lose a few pounds before your next vacation or jump-start a bigger weight-loss goal, 21 Day Fix is the program for you. It’s simple, it’s fast, and it works. If you’re ready to get serious, 21 Day Fix can help you lose the weight.
Why is 21 Day Fix effective? Because it’s so simple! You don’t have to count calories, points, or log your food into diet software. With 21 Day Fix, everything is laid out for you. All you have to do is use the specially designed portion-control containers and do one 30-minute workout per day. Commit to it for 21 days, and you’re going to love your results.
What makes 21 Day Fix unique? It’s the only fitness and nutrition program that combines portion-control containers and world-class workouts. By placing equal emphasis on fitness and healthy portion control, 21 Day Fix can help anyone lose weight—and keep it off—in a way that’s simple and sustainable. Whether you want to lose 10 pounds or 100 pounds, you can do it with this program.
Join me for my next test group CHRISTMAS BOOTCAMP that forms December 7th and ends Christmas day!
I'm just curious....
What if you could get paid $250 a week to workout 5 times a week, stay focused on proper nutrition, and feed your mind with positive growth material.....
Would you do it?
Would $13,000 a year be worth it?
Click the image below to start your own business or message at email@example.com
There's NO NEED to buy anything or pay any fees, and you would only get motivational and inspiring emails about delicious recipes and new products. Having you on our team would allow me to easily reach out to you to offer support.
A membership on Team Beachbody gives you early access to new fitness programs, free online workouts, recipes, and more!
Just click the link and sign up today!
So as my family is coming under attack by the typical back to school "bugs"...aka...FLU! I thought I would write briefly to remind everyone that it can happen to you and lets take a few extra steps to help keep our family healthy.
1. AVOID TOUCHING YOUR FACE... Please sneeze and wipe their noses and grab things...Things that you will in turn grab. The coffee pot at work, a pen or pencil, a local printer (#1 spot for germs), or simply going in and out of the bathrooms. The best way to keep these germs at bay is simply to not touch your face, especially your nose where you can do a direct injection of the bacteria that causes people to get sick.
2. STAY AT HOME IF YOU ARE SICK... I Can promise you that none of your co-workers want to get sick, we literally avoid it like the plague! So take that day off of work, stay home, get the rest you need to help your body heal. Your co-workers will thank you and if you have kids, so will other parents.
3. WASH YOUR HANDS... This goes along with both of the above. You are in contact with germs every day, so make sure you give your hands a good wash in the restroom or kitchen. Consider carrying an anti-bacterial sanitizer with you on the go!
4. EAT HEALTHY... By eating healthy you will naturally support your immune system to help you fight off the seasonal flu and bugs! When you begin to feel sluggish, toss an extra orange in at breakfast, drink your Shakeology, or eat some Greek yogurt with blueberries.
My number one goal every year is to not get sick! You should make it your goal as well!
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What is CIZE?
CIZE brings the dance studio home with dance courses that help you master professionally choreographed routines, step-by-step.
An alternative to getting fit for those who dislike the monotony of traditional forms of exercize such as weight work and cardio drills.
A totally exhilarating way to scorch calories and burn fat.
How does CIZE work?
CIZE breaks down the moves step-by-step as you go, so you can learn them, repeat them, create a sequence, and bust out a full routine to songs from the CIZE playlist. You won't stop moving to the beat and will get a killer cardio, core and strength workout—all at once!
Do you want me to hold you accountable?
Well I am up for the challenge! Please join me in a private online Facebook group with other like minded individuals to help push each other to do our best. So just click on the image above and order your challenge pack today and I will reach out to you to get the show started!
Weight loss Plateaus...No one ever wants that!
A lot of people get on a routine that works for them, and they lose weight, and they are in their happy place. Then things stat to slow down or even come to a hault. This is the perfect time to mix it up, start a new routine or exercise program that can help you get past your plateau.
Wife. Mother. Daughter. Friend. Health Enthusiast. Athlete. Coach.