Phit-N-Phat...Making Fitness and Weightloss a Lifestyle

No Bake Shakeology Cookies: Recipe, Nutrition Information and How to Put In Your Meal Plan

A lot of you love Shakeology and someone asked me for No Bake Shakeology Cookies. I finally just made my own Sparkrecipes link because I couldn't find solid nutritional information on them OR advice on how to put them in your food plan.

I wrote my recommendations on the link: 3 small balls or 1 large is a meal replacement (like breakfast if you love a treaty breakfast) or 1 small with skim or almond milk for a treat before bed. 

My Shakeology No Bake Cookie Recipe

A delicious and SUPER NUTRITIOUS alternative to dessert or a daily shake.

Minutes to Prepare: 10

Number of Servings: 24

Tips

This makes 24 small balls for 115 calories. 12 larger balls for 332 calories. As a snack one small ball with a glass of skim milk. For a meal replacement you can do 3 small balls or one large ball.

 

Ingredients

1 cup of Chocolate Shakeology
1 cup of Natural Peanut Butter
1 cup of Quick Cook Oats
1/3 cup of honey

Directions

Remove rings and wash your hands really well. Combine ingredients in medium bowl. Mix well. Roll into balls (about a heaping teaspoon each).

Store in the fridge on wax paper.

Optional: Roll in crushed nuts, oatmeal mixed with a little cinnamon, whole-grain graham cracker crumbs, or unsweetened coconut flakes. Don't forget this does add calories if you add extras.

Serving Size: 24 small-snack sized balls OR 12 large-meal sized balls

Number of Servings: 24

Recipe submitted by SparkPeople user PHITNPHAT.

 

 

Tropical Shakeology FINALLY Arrived

Dang, I think I was the last person to get their box of samples shipped but the little jewels are here. So many of you requested samples over the past two months! Please re-email me if you wanted one so I can get them out before Monday. 

And, I should be blogging more next week. I'm having MINOR surgery tomorrow and will have a lot of time to work. To be honest, it makes me nervous to not workout for a whole week. Silly, but ever since losing all my weight I haven't loved taking too much time off. Time off sends the old signals through my body of will you go back to working out? Will this be when you gain back 100lbs?

My mind knows the lifestyle is MINE but I was overweight for nearly 30 years! I've only been this weight for six! Something in me says that it is very normal to have the old thoughts racing through my head. What's not normal is ACTING on them. 

My plan for this week is to stretch, center, do some light yoga, journal my food, and work from home. Just because I can't exercise for an hour or so a day training for my races doesn't mean I have to donk off and eat my way through recovery. Recovery needs healthy foods and I intend to give it my healthy best!

See everyone on the other side of surgery, hope you are ready for a great weekend, and get active for me! I have lots of food plans ready to go for the weekend so that the King can take healthy care of me...which he always does.

Are Green Smoothies Good?

If you ask my client, Leigh, green smoothies sure are good! She's been with PNP for a long time but recently decided her vegetable intake really had to improve to get the results she wants. I applaud her because she is like so many of you that she just doesn't "like" them.

Amazing right? Someone who hates vegetables will drink green drinks???

I am CRAZY obsessvie about my PNP members eating their vegetables. When I do food journal review on the member site, I'm constantly on their rears about FRUITS AND VEGETABLES. Not only is it HEALTHY but it makes you feel full. When your body gets the nutrients it wants, THEN it craves craptastic food A LOT LESS.

Leigh started asking me questions in our private forums about green smoothies. I told her about Shakeology  but she was more interested in making her own smoothies to drink with food. 

As you know, I'm a big fan of my shakes because they are loaded with nutrients while tasting like a Frosty, BUT I am a BIGGER FAN of my clients being healthy in anyway they can do it! 

We did some research and developed a nice thread full of information about how to start with making green smoothies. Over the past few weeks Leigh has gone from almost no vegetables to a blending machine! She loves it and I'm so proud of her for taking control of her health.

Here's what she wrote in our Beachbody thread (she's a Brazil Butt Lift girl) and check out this SWEET picture!!!

So I went shopping tonight for green smoothie goodies and I went all out. I haven't figured out exactly how much I need each week yet so I ran out again before the week was over. The lady checking me out wasn't even sure what a couple of them were which I didn't before starting green smoothies :)

Here is a pic to show everyone what I bought because anyone that knows me at all, knows I suck at eating veggies!  Bring on the green smoothies!

Leigh represents someone who doesn't "go from Big Mac to broccoli overnight." She kept trying things and found something she can mix into her life. I hope this inspires you to look at how you can bump your own nutrition a little. Make your own smoothies or try what I drink, Shakeology; it doesn't matter. The point is we all have to start somewhere. 

To top it off, she's even inspired many of us to add spinach to our Shakeology! We got girls blending away on PNP. I bet if we ask nicely she will comment on the blog a recipe or two??? 

 

Food Prepping for the Family

We have a two menu related challenge teams for February: the Food Preppers and the Shakeology Menu team. Their mission this month is to focus on being prepared through the week with food prepped, coolers packed, and no excuses on being caught without something healthy to eat and cook for dinner. A member posted this...

Good morning ladies!  Yesterday I did some prepping but I didn't have baggies to weigh and protion my food.  So on the to do list is to buy lots of baggies.!!!!

I told my kids they can eat my portioned food but they have to let me know what they are taking so I don't run out.  Prepping is going to be intense if I'm prepping for 4 people!  Fun stuff.

I remember when I started the food prep stage of my weightloss journey; I was getting ready to compete and it was right after Logan was diagnosed. Since I was putting him on a special diet and I was on a competition diet, I literally went from nothing to prepping Queen overnight.

Often I talk about the mental mind blow competing did, but one thing it CHANGED for me and was invaluable in my keeping off 100lbs (not to mention teaching other ladies to lose their weight) was being prepared with my food.

That first year of competing and Logan's diagnosis I learned quickly I HAD to be prepared or WE WOULD FAIL. As odd as it seems, I felt his life was on the line and there was no assing around about food prep. He wasn't in true danger but it felt that way for sure. We were cutting gluten and caesin and just about everything had to be homemade. This was way before gluten free was easy to find.

What I found and put into our lifestyle is that when I take time on Sunday to prepare my whole family for the week our week goes smooth. Logan has less fits because I'm not making craptastic drive-thru runs because we are "soooo busy." My husband gets home earlier because he has his snacks and Shakeology meals at work. He often works through lunch with his shake rather than going out. This keeps him from staying until 6pm every night. I keep my weight in check and NAG LESS because I'm not pissed at what I ate today because I didn't have anything ready.

I can't tell you how many fights I've avoided with the family just because I'm not feeling bad about what I ate. My clients who don't prep and end up eating junk often are the ones who end up aruging with their kids and husbands. Personally, I think the food they choose is not only physically making them feel bad but MENTALLY lowering their self-esteem.

So, back to prepping for the family. Each week when I get home from the store I do several things:

1. I make all of my lunches and put them in Ziploc containers. It's like my own Lean Cuisine but healthier. Pop in the microwave and ready to eat each day. I work from home but when I do need to be out it pops right into my cooler!

2. I pre-portion and bag all chips (yes, we do keep chips here), nuts, peanut butter, cereal, etc. I try to always break-down all the foods for two reasons: it's easy for Logan to grab a snack bag out of the drawer and it shows DADDY what a dang portion looks like! And, truth be told, I'm as guilty as anyone of eating out of a bag or jar. A portioned bag/cup slows me down because it reminds me how many calories it is and begs the question "is it worth it?"

3. All fruits and veggies get washed, cut, and bagged. I cook dinner most nights now, but I used to pre-cook our dinners because I didn't have a quick system in place. Now I've learned how to get the basics all done for the week so that when it's time to toss together our meal it takes about 20 min. max. I can check email while it cooks! If we are having chicken fajitas all I have to do is toss the prepped peppers and onion bag in the skillet, the chicken I sliced up in, and microwave a bag of brown rice.

The key for me is to just look at what we plan to eat, all of us, and make it as grab-proof and simple as possible. It makes the week so much simpler. And, when I make menus for my Shakeology clients, I craft the weekly menu with the prep instructions. It's helped them lose a lot of weight because someone paid it forward with their tips.

Makes me feel good to know that the lessons I learned during one of the most difficult years of my life is paying off for so many. :)

 

Winners of Our Holiday Hustle!

We ran an eight week contest through the holidays at PNP and we had some winners! Believe it or not, my girls proved that you can lose weight and make it through Christmas. And, they also went into the year with some good motivation and support to keep making great things happen.

Our winning team was Jane's Jewels. They didn't have it easy. Lots of unfortunate events struck this team but they hung in there, kept changing their plans to fit their life rather than taking life in the butt, and they supported each other.

Many of them lost weight but most of them learned a lot about who they are and want to be. A few of their comments...

"I finally found a good place, stopped over-thinking and just "doing."

"I learned to not cope with family drama by eating or drinking wine!"

"I was very consistent this holiday season and avoided binges."

Our overall champion was Ms. Emily K!!! She lost 11lbs and 4 inches through Christmas y'all! I have to say, she is one of my best cheerleaders on the site. She is a hard worker hitting a hybrid of Turbo Fire and Chalene Extreme, is a DEVOUT fan of Shakeology, but more than just what she does, she gives back to the community.

Emily really embodies what it takes to lose weight. She is making it a part of her being. Not only does she plan her day but she offers encouragement, advice, shares her ups and downs, and stays dialed into the people who understand her journey.

I can't express to you how important that part of your fatloss is: the support you have around you. Emily makes sure that she is not spending her time with people or things that distract her from her goal. She makes the time for getting her social and personal circle on board.

When I was losing weight and throughout maintenance my KEY factor has been creating a life that breathes the kind of body and mind I want. You want to be positive; cut the drama-llama friends in your life. You want to be healthy and fit; don't keep going to lunch with someone who eats Chinese Buffet every day. It's really a key part of the game and it's one YOU control.

Is It REALLY For Your Family?

Just an observation and I'm sure some of you will totally disagree with me but here it goes.

I hear and read a lot about moms making cookies, sweet breads, and other goodies for the "family" and then end up eating more of it themselves than the family does. Often they are doing "clean up" duty. This is simply when everyone else quit eating your homemade goodies and you eat it up at a weak moment in the name of it "needing to be eaten."

It sort of drives me crazy, actually. 

Would it kill you to throw away a few servings that no one else WANTED?

Would it be so bad to just not make that stuff anymore unless it was a special occassion?

Honestly, so many of you tell me a host of excuses...

"My kids won't eat healthy."

"I gotta watch my kids or they are eating sweets instead of good snacks I have available."

"My family insists on having all these things I can't control myself around."

And so on.

Well, let me ask you this? Are you telling me that if YOU can't say no to the homemade baked goods, sugar cereals, cookies, and ice cream that your kids should be more enlightened that YOU??? Hmmm...I wonder where junior learned to mindlessly snack on junk? 

And, I would bet that when you were grabbing a cookie or two here and there you, too, had fresh fruits and vegetables just begging to be eaten.

Oh, as far as demanding spouses and kids, have you ever just tried to FORGET to get a few of the things they "need" each week since you probably do the bulk of the shopping? Start with that crap you can't handle. Maybe if they only have some better options to choose from you can get them on board over time.

I totally believe in a time and place for goodies.

• We made cookies this year for Christmas (TWICE!). I never bake anything but healthy stuff we can all eat but there are a few times a year I do it. You know what? Because it's special I don't have a problem controlling myself. The process becomes fun instead of the eating being a part of frustration or habit.
• I keep a bowl of Halloween Candy put away for when Logan wants a piece (nice and small pieces and I only keep the stuff I don't like). At Valentine's Day and Easter I throw out the old and put in the new. Yep, out of sight out of mind for him and we never eat all of our candy!
• We have treats here but they are REALLY limited because I've taught Logan that he needs to enjoy his healthy foods! Just like Graham Crackers...for special oatmeal I make his regular plain oats with berries, a little plain Kefir, tbsp of Chia Seeds, and then crunch up one sheet of Graham Cracker as a cookie type treat. He thinks that is awesome and calls it cookie breakfast. Guess what? We don't even do that daily!

I have friends who keep a cookie bowl and such and I think moderation is fine. But, unless your kids are eating healthy and you all can practice self-control, then evaluate your motivations to have those things so readily available. If the cookies are for the kids then they should be for the kids. If momma is still digging in a cookie jar and bitching about her self-control - get real.

Like anything, it won't happen overnight but each week when you are re-loading the kitchen think about something that tripped you up last week and don't make it or buy it. When you girls are complaining about stuff you "ate" that was "bad" I'm more shocked that you were willing to put it in your kids body. Not everything but sometimes I'm worried you get upset about the wrong thing!

And, just to give myself a little promo spot...Shakeology is a great way to avoid junk and kids like it! I have several clients whose kids do not eat very healthy and this fills a nutritional hole for them while giving them something treaty to have while weaning off the junk. Check it out!

Finding Joy In Life

Sometimes others can write it better than I can say it AND it always seems that what I need to hear comes to me loud and clear. At Christmas, I hope you all will read this and...

- Smile big in those pictures.

- Go to parties and enjoy the special time spent with family and friends.

- Give yourself beauty, care, and moments of appreciating YOUR special body. 

Enjoy this article from the Weightless Blog.

For many of us, our perfectionism tends to blossom or peak around the holidays. We want our houses to be perfect. We want our presents to be perfect. And we want ourselves to be perfect: the perfect hostess with the perfect makeup and outfit.

Illustrator and writer Elizabeth Patch wrote a beautiful post yesterday about wanting to have the perfect holiday. She could relate to the struggle for perfection. Just a year ago, she had a meltdown over buying the perfect gifts — something so many of us can relate to.

(By the way, be sure to check out the rest of her website. She’s amazing.)

In yesterday’s post, she talks about how the pursuit for perfection is punitive and easily sucks the fun out of our lives.

…

I can’t possibly go to a party
unless I slim down!
I can’t possibly have friends over
until my house is spotless!

Everything must be just right
before I will give myself permission to enjoy.

How many times have you said something similar to yourself during the holidays? During the year?

I can’t have my favorite pasta dish because I’m still shy of my weight-loss goal. I can’t go to that party because I look terrible. I don’t deserve to take care of myself because I’m too big or too small. I can’t step foot into a gym until I’m a lot more muscular. I’m not worthy because of my looks.

I’m not worthy because I can’t stop eating. I just need to fix X about my body, and I’ll go out. Or buy or wear nice clothes. Or appreciate my body again.

I have to wait to do what I want until I look just right. I have to wait to be happy. 

Perfectionism is exhausting and painful. And it tears us away from what’s important.

So instead Elizabeth calls for a focus on joy, which is energizing. She writes:

Joy doesn’t need much work to be achieved.
Joy simply finds it’s way into life when you let go of the need to be perfect.
Joy happens when you can laugh instead of apologize,
accept instead of reject,
show compassion instead of criticism.
This doesn’t mean that things cannot be improved!
Of course they can.
Making positive changes and positive choices to improve your life can also be a source of joy.
But instead of waiting for some magical future when everything is already perfect:
Remember that right this very minute
you can enjoy (have joy! feel joy! share joy!)
with whatever already is.

I think when it comes to our bodies, joy happens when we’re being compassionate with ourselves. When we listen to our bodies. When we let go of expectations around size, shape and weight. When we accept our bodies and stop trying to force them into some unrealistic mold.

When we smile. When we don’t mind having our picture taken because we want to treasure a great moment (when usually we’d say no because we just know that we’d look bad in the shot). When we attend a party, even if we don’t like how we look.

When we tell ourselves we’re beautiful anyway. When we take the time to take care of ourselves. When we avoid bashing our bodies and, if others start, we try to steer the conversation toward more positive, meaningful things.

Ultimately, joy is when we focus on living and enjoying life. When we focus on what the holidays are really about: love, kindness, compassion and deep spiritual truths (and, of course, for those of us who are religious, the deeper meanings surrounding our respective holidays).

And it’s when we take that spirit, soul and magic of the holidays into the rest of the year.

How will you focus on joy this holiday season? And year-round?

Don't forget! I am forming support teams for Beachbody videos and those wanting to do meal replacement with Shakeology. As a certified ISSA Trainer, I will work with you throughout the challenge in small groups of similar program/fitness level.

The next teams start Jan. 2, 2012. Simply email me at corinne@phit-n-phat.com if you are interested in menu, exercise, and motivational support this new year. We'll have private teams on PNP and private groups forming for those who access Facebook easier. It's also open to husbands and men on Facebook so let me kick your butt into great shape!

 

 

Where Do I Begin with Getting Fit?

I have a client who was really struggling with the lifestyle not too long ago. I can tell you all day the actual steps it takes to lose weight but she really summed up the mental shift she needed to happen to get her MOJO back. I loved her post in our PNP forums and thought I would share. Maybe it will help you get in the weightloss spirit this holiday season!

Sounds like we all have big life challenges.  I'm so grateful for all of your support.  I was about to give up my PNP account a few months ago before I joined the Beachbody Challenge.  I was actually logged in to see how to close out my account.  I read the BB challenge blog and decided to give it one more try.   Here's what helped me get my mojo back:

I didn't worry what every one else was accomplishing.  They were all doing more advanced programs.  I know my 54 year old body.  I picked a program that was moderate, but slightly challenging (Turbo Jam) and set an attainable weekly minimum workout goal.    

I'll have to say that 2/3 of my workouts were "going through the motions" at least at the start, but usually got me in the mod mid-way.  But, even though I didn't give it my all, my body got stronger and I have increased my weights and intensity. 

I don't follow a specific diet program.  I just can't do that.  I track calories at myfitnesspal.com at least 4 times a week, just to be mindful, and it motivates me when I see how many "extra" calories the program gives me when I work out. 

I try to make good choices and avoid unplanned snacks, but if I go out, I allow myself a taste of what I want.  I just don't take a full serving and throw it away or give it away after having my bite. 

So, what has helped me the most is to just show up and do it.  Going through the motions of an exercise routine is something and it makes you feel better about yourself and life.  Track your food once in a while, even if you journal that you ate a bag of potato chips, the next time you will be more mindful and choose a better alternative. 

Isn't that awesome, commonsense advice? She show us that you don't have to start all gang busters to get results. Start with what you know you can be successful with and allow that to motivate you to do more...as you are ready.

In January I will have several Beachbody and PNP fitness groups starting as we wrap up the December challenge groups.

- PNP members using my custom plans will do pick your program. We'll look at our WEALTH of programs from past to present and you will choose one that fits your needs. We have a consultation thread in our private forums where I am helping you identify your goals and aligning your schedule.

- Beachbody video fitness groups will be broken into teams. We'll have a P90X/P90X2 team for those working with me as I start the latest and greatest from Tony Horton. We'll also other support teams grouped into fitness levels or goals. All teams are monitored by me but we will have leaders from the PNP site who lead by example! More info in the newsletter next week!

- I'll have a Shakeology weightloss challenge starting in January also. If you drink Shakeology or plan to use it, we'll have a 30 day cycle and I will give you a four week food plan and a lesson on prepping each week. You must be on Home Direct to join this group.

If you want more information please email me at Corinne@phit-n-phat.com and I'll give you the details. Or ask in the comments section!

 

Results from Chalene Extreme: Push Phase

This week I wrapped the Push Phase of Chalene Extreme. I have one more month of Lean Phase . Today I will share with you the results of the first two phases!

I didn't lose any weight in Push Phase and gained one pound. It's a heavy month and many people say they don't lose during this month.

I got much stronger and really enjoyed the month. It was my favorite. I have all kinds of great things to say about this series. My running speed has increased (I set two PR's) and I finally am able to do a full up!

I combined CEX Push videos 3x's a week with Running 3x's a week and I also added in some Core videos from Asylum, Insanity, and Turbo Fire along with doing interval training cardio from those videos along with CEX. I'm also drinking Shakeology once a day as a big snack and one right before bed.

From my PNP Beachbody Challenge  group, here are my stats and pictures from the last month.

I did my stats. I was up one pound from last month but I my inches were nuts! I'm a believer in CEX, Running and Shakeology NOW!

My average daily calories last month were 2100.

Shoulders UP .75 (this is huge because I struggle with them and want them to grow in the absolute worst way!)

Chest DOWN 1 inch.

Belly DOWN 1.25.

Hips DOWN 1.5

Thigh DOWN 1.75

Calf DOWN .25 (still a 16.75 inch calf LOL so the pups are big)

Arm DOWN .5  

Man...I lost 5inches last month! I could tell it, too. The last week I kept saying I felt tighter and this morning Chris said, "You HAD to have lost today right?" Nope. Even with the Holiday Hustle challenge. I'll take inches. I can see it in my pics, too, except I'm pissy looking, no tan, and the overhead light is out!

My legs definitely look smaller but I need to work harder on sprints and hills to fill them out. I don't want them any smaller or you see a lot of my loose skin from major weightloss. 

Anywho...here they are. Not the best looking but next month my ass will have my spray tan on!

Starting in January I will be leading two groups: One of Facebook for men and women doing P90X or P90X2. My next program is P90X2 and I bet I get more awesome results. The second group will be on PNP for women only and this group can do any Beachbody video series. Be sure to email me at corinne@phit-n-phat.com if you want more information on these groups. And if you want to do P90X2 the last day for pre-order is November 30, 2011!!! You get free shipping, two free DVD's and delivery by Christmas. Don't wait any longer and click here to order!

Remember, if you work with me I'm a certified ISSA trainer and been helping women lose weight and change their lives for over four years now. My goal is to help people find what works for them: videos, my own PNP training program, Weight Watchers, or Crossfit. I just want you to find what brings you to the healthy lifestyle because I wasn't always here. You can read my story here and see how I lost 110lbs.

Being an Inspiration

Losing weight can feel uncomfortable. When others start noticing your body, wanting to know how you do it, and making comments about how they feel it can be overwhelming and make you self-conscious.

Being fat a long time wears on you. You can become very negative on the inside. You let your body image and confidence take a back seat, and eventually, if you stay overweight long enough, you kick your body image and confidence right out of the car!

I have a client who is currently using Shakeology and Slim in Six along with some cardio at the gym. She's really focused on cleaning up her food while enjoying Shakeology and getting great results. When she saw her family at Thanksgiving, she journaled on PNP some thoughts that might surprise you but that anyone whose lost weight can relate to. 

So people noticed that I had lost weight and told me how good I looked so that was nice, but I am not very good at responding when people say something--my usual response is " I am working on it" or "It's a work in progress" because I really do not know what to say. I just do not want to sound like I am bragging (if that is the right word to describe it). I am happy about it and want to show it off because I feel so much better about it than I have in a long time but I do not want to make anyone else feel bad because they are not feeling the same way about themselves. Does this make sense to anyone else?

My response to her.

Say Thank You, first, then say I've been working hard. Nothing wrong with appreciating someone for their effort to say something nice. 

Next, it is OK to say you feel good. Rather than worrying they will feel jealous or bad maybe you will inspire them to make a change to feeling good about themselves. People need to HEAR MORE ABOUT HOW GOOD YOU FEEL WHEN YOU DO THE HARDWORK than the people who act like eating healthy and exercising is only for the unfortunate. Know what I mean? We hear all the time how miserable people are when they "diet." WE don't hear near enough in this society about when it feels good. That's inspiring. :)

 

Exercising is not only good for weightloss, it is good for your well-being. It's not something you do because you have been "bad" and now have to work off your sins. Exercise was always intended to be a part of any person's life and those who don't fit it in are the unfortunate ones.

I can promise when your time comes you will wish you had spent 30 minutes a day exercising to live longer RATHER than 30 minutes a day to see a comedy show on CBS, what a housewife in Atlanta is up to, or listen to some talking head tell you what you should think. 

I guess I'm all about moving now, feeling good, and hoping it means more time on earth seeing how my son turns out! Without exercise I can't be sexy for my husband, fit enough to play with Logan, and strong enough to run races with friends.

When you embrace doing things that lead to living longer, you will feel amazing and you will CHANGE those around you. It takes a bit for people to catch up to you. Back when I started walking and eating better I was a solo act. I didn't have lots of people following me on Facebook, my blog, or on my PNP site. I was 250lbs of unsure and unfit girl figuring out how to make some changes. As I felt better, lost weight, and shared what works, people around me changed. I absolutely could not be HERE today without starting lost, confused, and exhausted with my old life. You think exercise is hard? Think of all the things you do in life that get you winded (stairs), embarass you (squeezing between chairs in a meeting), or feel terrible (heartburn, IBS, sore joints). Those are all things you can STOP with lifestyle.

You can do it. You can make the changes and you can be the next person in YOUR CIRCLE to help others find a better, healthier life. Don't wait any longer. We have no idea how long we have.