Tuesday, March 31, 2015

No need to starve to get lean!

I get it! I have been there.
You don't have to starve or eat rice cakes & celery to get lean and healthy!!! These are pictures my clients have taken of their meals during our 21 Day Fix, fitness & clean eating program. 


I provide all the meal plans and support for you to achieve SUCCESS!!

It takes all the guess work out of how much to eat, when to eat & what to eat! Jump in my next group starting soon! Let's get ready for spring together :)
Tank tops and shorts!

email me here to get started: www.facebook.com/fitstephanie




Take my next health and fitness challenge!
email me fitstephanielane @gmail.com 

or message me on facebook to get started
or make me your FREE coach HERE








Creamy Healthy Avocado Dip


This is a GREAT alternative dip or spread
It stays great for a week without the avocado browning

Dip Recipe:
1 Avocado
1 cup plain greek yogurt
2 Tb lemon juice
sprinkle of parsley, oregano, and basil

Blend in the food processor until smooth!

Friday, March 27, 2015

New Coach Training Opportunity


NEW COACH TRAINING OPPORTUNITY:
I'm looking for people who are READY for GREATNESS!!
I want others to have the opportunity that I have been given for freedom.
I am GRACIOUSLY confident that I can TEACH YOU how to build MASSIVE success with Beachbody
—> which turns into MASSIVE freedom & blessing.
I’m PICKY with who I accept… because I am 110% dedicated to helping MY coaches actually SUCCEED in this business.
Beachbody has forever changed our lives.
We no longer live paycheck to paycheck.
We have set up our FAMILY for success while they grow.
We have freedom to build OUR family’s dreams & to HELP others…
I want those same options for everyone I know… truly.
Coaching is the most FULFILLING choice I’ve ever made. And it actually has LITTLE to do with the incredible income…. it has everything to do with the KIND of people I work alongside & the people who TRUST me enough to support & encourage them along in their healthy journey.
This is a LEGIT business.
My team is made up of young moms, dog moms, young professionals, families and beyond who CARE about helping other people & who are not afraid of working hard NOW for more freedom LATER. We are committed to LIVING A LIFE by DESIGN!
I didn’t have the skills or the knowledge to be a business owner…but I did have:
-DRIVE
-PASSION
-MOTIVATION
-DETERMINATION
-RESILIENCY
-A desire to do MORE with my life
-A desire to have FREEDOM
If you….
– KNOW you were meant for something greater…
– WANT to create independence & freedom for you & your family {or future family!} BUT also feel a calling to give back and help others!
– Want to live by DESIGN: Be your own boss- work when you want, where you want doing what you LOVE!
– COACHABLE and willing to spend a year making short-term sacrifices in order to spend the rest of your life enjoying long-term success!
If you are reading this & you hear that little voice….and your gut is telling you to GO FOR IT…I want to hear from you!
I am accepting applications for brand new 2015 Fit Legacy Coaches. I will be selecting my new apprentices on this weekend & our training BEGINS soon!
If this is something you have been considering, or KNOW you were meant for more - let's get started!! I CANNOT WAIT to help you build YOUR Legacy!!
Remember I will be selecting my apprentices by THIS weekend - so be sure to reach out if you have any questions!!

Easy, Healthy Slow Cooker Chicken Taco Stew


We LOVE this easy made ahead meal

Recipe:

Chicken Taco Stew 
- 2 shredded chicken breasts 
- 28 oz petite diced tomatoes (try to find canned in glass instead of tin) 
- 1 can black beans 
- 2 cups corn 
- 1 packet taco seasoning (I like trader joes & check the label for junk ingredients) 
- 1-2 cups water
 emojiemojiemojiemojiemojiemojiemojiemojiemojiemojiemoji 
Throw in the crockpot on low for 6-8 hours 
Top with green onion, cheese, tortilla chips etc :) Enjoy!!!


Take my next health and fitness challenge!
email me fitstephanielane @gmail.com 

or message me on facebook to get started
or make me your FREE coach HERE


Thursday, March 26, 2015

Black and White Protein Cookies Recipe


My sweet tooth cure!!  
I love these protein no bake cookies emoji 
A treat without the guilt & full of super foods! emojiemoji 
They are black & white because they are Chocolate AND Vanilla! 

Recipe: 
-2 scoops chocolate Shakeology 
-2 scoops vanilla Shakeology 
-3 Tb ground flax seed 
-1/2 cup oats 
-1/2 cup peanut butter 
-3 Tb raw honey 

Mix together and form into patties 
*if mixture is too dry add water by tablespoons until mixture sticks together 
*store in the fridge
*lasts up to 5 days (but my kiddos eat them up too fast!)


Sunday, March 15, 2015

Shamrock Shakeology!


My kiddos love this!!
Enjoy 💚

How does it compare?
Traditional McDonalds Shamrock Shake from their website.

Here is my version made with Shakeology, Almond milk & pudding mix via myfitnesspal.


Notice 115g of sugar vs 7g sugar!!!!

You're welcome!

Thursday, March 12, 2015

7 Day Get Lean Meal Plan

This 7 day get lean meal plan is designed to KICK START YOUR METABOLISM to burn fat.
If you want visible RESULTS in a short period of time, this is the place to get started! As you decrease your energy intake (calories), you starts burning fat but not for long; your body is a smart machine, and as soon as you stay on a lower calorie diet for a longer periods of time, it receives signals to hold on to that fat and enters starvation mode. (Email me if you want to chat more about this.)

This is why you want to make sure than you are not keeping your caloric intake too low for a prolonged period. It is not in my habit to share somewhat “depriving” diet plans, but hear me out: sometimes, it’s good to get out of our comfort zones and get inspired by the labor of our hard work. Also, this meal plan is well balanced and will satisfy your cravings and sweet tooth as well, I don’t like to go to extremes when it is not necessary.


By no means should you feel truly hungry on this diet, you should NEVER starve yourself! For optimal results, once you complete this 7 day meal plan, you can go back to eating a balanced and healthy diet with a little more calories and a few cheat meals here and there before repeating this 7-day Get Lean meal plan. I know that this diet is pretty limited, but I’m sure that you can pull it off for such a short period of time. It’s not hard because we are hungry, it’s hard because we are used to eating for pure pleasure, out of boredom, for fun, etc.
Don’t forget to check out the tips listed below!

The 7 Day Get Lean Meal Plan Menu


Meal 1
  • option 1: 1/2 cup oatmeal + 1/2 banana + 1/2 cup egg whites + 1 cup of berries (on the side)
  • option 2: 3 egg whites + 1 whole egg + 1 cup spinach + 1/2 cup veggies of your choice (tomatoes, peppers, mushrooms) + 1 slice of Ezekiel bread or other sprouted grain bread

Meal 2
  • 4 oz. protein + 1 cup veggies
  • example 1) Grilled chicken breast with asparagus
  • example 2) Baked tilapia with broccoli topped with seasoned extra virgin olive oil
  • example 3) Sardines served with mixed greens salad

 Meal 3
  • 4 oz. protein + 1 healthy carbohydrate (+ 1 cup veggies: optional)
  • option 1: 1 can tuna (in water) with 1/2 sweet potato,  and 2 tbsp. salsa
  • option 2: Grilled chicken with 1/2 cup brown rice and 10-12 walnuts
  • option 3: Black beans with 1/2 cup quinoa & 1/2 sliced avocado
  • option 4: Turkey burger on a wheat wrap with spinach and tomato slices

Meal 4
  • option 1: 1 scoop protein powder + water or almond milk
  • option 2: 1 cup carrots or celery + 2 tbsp. hummus 
  • option 3: 1 apple + 1 tbsp. natural nut butter

Meal 5
  • 4 oz. protein + 1-2 cup veggies
  • example 1) 2 cups mixed greens + grilled chicken or turkey
  • example 2) lean beef burger + sautéed veggies (carrots, onions, peppers)
  • example 3) chickpeas salad (with peppers, mushrooms, parsley, lemon juice, etc.)

Meal 6 (optional)
  • option 1: 1/2 cup cottage cheese + cinnamon
  • option 2: 1/2 plain natural yogurt + cinnamon (you can add stevia for sweetness)
  • option 2: scoop of your favorite protein powder with water or almond milk

TIPS

  • Caloric intake: This meal plan contains approximately 1500-1600 calories. Always make sure that you are eating a minimum of 1200 calories per day for optimal results!
  • Protein sources: Chicken, turkey, extra lean beef, white or fatty fishes , eggs & egg whites, tofu, beans and lentils.
  • Healthy fats: Extra virgin olive oil, nuts & seeds (hazelnuts, almonds, cashews, walnuts, natural nut butter, chia, sunflower & flax seeds, etc.) avocado, wild salmon & other fatty fish (tuna, mackerel, herring, trout sardines).
  • Healthy carbs: Vegetable, fruits, beans & lentils and whole grains which we will use as our healthy carb source since we’ve already listed our fruits, veggies and beans in the food options above (brown rice, yams, quinoa, oats, whole wheat pasta, barley, bulgur, etc.)
  • What to drink: Water & tea. If you can't go without coffee, limit it to one cup a day using stevia and only a little bit of low-fat milk or almond milk. Drink a glass of water first thing in the morning and before each meal to stay well hydrated and keep you from overeating.
  • Eating intervals: Since we will be eating 5-6 meals a day, it is important to space them 2-3 hours apart. This will rev-up our metabolism and provides your body with a steady flow of energy throughout the day. Set reminders on your phone if you need to help remember.
  • How to prepare your lean protein: Your protein should be boiled, grilled, baked or steamed.
  • Meal 6: Is the only optional meal, if you do not feel hungry, feel free to skip it but it’s always good to have some nutrients available for proper recovery while you are at rest.
  • Reward yourself after you complete this 7-day diet challenge. Maybe clothes or a manicure…
  • What to expect: Fat loss & more muscle definition! You can expect to lose 2-3 pound of pure fat, anything more than that can be water or simply the body cleaning up.
  • Condiments and seasoning suggestions: Lemon juice, garlic, hot sauce, olive oil, balsamic vinaigrette, low-sodium soya sauce, & spices (limit your sodium intake).
  • Preparing your meals: It’s always practical to have something ready in the fridge, especially when you are following a strict diet like this one. Do your groceries at the beginning of the week and plan out the week’s menu ahead. You can even start preparing your food and placing it in Tupperware to make things easier (cooked rice, grilled chicken, turkey patties, sautéed veggies, cut up veggies and mixed greens ready to make salads, etc.). I also find it practical to separate my meals into portion sizes so I don’t have to worry about overeating when I get back home from a busy day.
  • Workout: For optimal results, combine this diet with a solid training program; working out 4-6 times a week (both cardio and strength training). Browse through my WORKOUT site and you can join in our private accountability groups
  • Final note: This is not a starvation diet; you should always eat if you feel hunger. It might take a day or two to adapt to this way of eating but you should definitely feel energized and lighter every single day!

Take my next health and fitness challenge!
email me fitstephanielane @gmail.com 

or message me on facebook to get started
or make me your FREE coach HERE






Thursday, March 5, 2015

Homemade Sprite Soda Recipe



**Healthy Makeover** 
-Sparkling water
-Truvia or Stevia drops
-Lime juice

EASY!!

Baked Sweet Potato Chips



**New Fave** 
Baked Sweet Potato Chips 

Recipe 
- 2 sweet potatoes peeled and sliced thin with a mandolin 
- lightly spray with olive oil and lay on a cooking sheet 
- bake at 300° for 70-90 minutes flipping once halfway through 
** The key to getting there nice and crispy without burning them is a low temperature for a long time. Check them every 20 min. enjoy!!!

Wednesday, March 4, 2015

Coconut Broccoli


Change up your broccoli!
After steaming broccoli, toss it in a teaspoon of coconut oil!
It changes up the flavor & makes it yummy. You can also add a dash of sesame seeds, sunflower seeds, or slivered almonds for crunch.

I try to have a teaspoon of coconut oil several times a day. The health benefits are amazing and it helps burn body fat 👍