Monday, May 22, 2017

Team Beachbody Coming to the UK! What is a coach?

It's official...Beachbody is going international to the UK in fall 2017
Are you excited? 
We sure are!

Sign up here and we'll notify you as soon as Beachbody is available in the UK to get you started as a founding UK Coach!

What if you could design your dream life?
What would it look like?

You have the ability to live life by YOUR design!
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: 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!

Things weren't always easy for us. We used to STRUGGLE. My husband and I both worked full time jobs but we were strapped down by our DEBT. Mortgage, car payments, student loans, etc. I knew we were meant for MORE. That we could ENJOY life not just survive. 
In came an opportunity as a coach that changed our lives. An opportunity that allowed me to help others while helping our family. You can see below how it has allowed us to enjoy life. To not stress or struggle but instead do fun things with our family and provide a financial security for the future.

I’m mentoring BRAND NEW COACHES who want MORE for their lives!
I share this because I want the same for you. Freedom. Confidence. Happiness. Self Love. You deserve it!

Sign up here and we'll notify you as soon as Beachbody is available in the UK to get you started as a founding UK Coach! 
Fill out my online form

Online contact and registration forms from Wufoo.

Monday, May 15, 2017

Meal Prep Ideas

If you want something different you have to DO something different. 
Meal prep Monday for the rest of the week. You are the average of the 5 people you spend the most time with. You also tend to be like the five people you spend the most time with. 
To achieve greater things in life, associate yourself with people who are doing great things. 

Small smart choices + consistency + time = RADICAL CHANGES 

-Darren Hardy
Clean eating doesn't happen overnight. It's small changes over time that add up to a big change. What can you change today?

My TOP favorite tips

1. chop up fruits and veggies then put them into portioned bags or containers

2. cook up chicken, ground beef, turkey burgers for easy grab and go meals

3. use mason jars for salads or overnight oats

4. hard boil eggs to last through the week

All my clients get my MEAL PREP 101 pdf so feel free to reach out!


Wednesday, May 10, 2017

Proud mama moment!

Take a moment to read these challengers' comments :)
The reward for helping people achieve THEIR health and fitness goals is so amazing!
I'll be opening the next group to start SUMMER off right!!
If you would like information and are ready to get fit and healthy please fill out the form or send me a message :)
I'm here to help YOU 

You are intelligent to know that there are a million programs out there to aid in weight loss.
But one key is missing in 95% of them, support. Of course, perhaps you could buy the $1 shake off the shelf in the grocery store that promises weight loss. And yes, maybe you can join a gym at $40/mo and stare at a room full of promise. But what good are both, if you don’t know how to put it to work for you.
With OUR team, the difference is exercise & nutrition education, support, and results; alongside daily motivation and inspiration, and the single most important factor, your time. When you invest in yourself the right way, it pays you back ten-folds.
Our program offers HUGE results to those who do it. Our nutrition offers HUGE benefit to those who follow it. Our community offers HUGE support to those who take on health. Wouldn’t it be amazing if the one time you took on something to get healthy and lose weight, it actually worked?
I WILL help you experience that. Time to start it out differently. Do it now and your life begins to change, and in 10 weeks, 30 lbs could finally be gone.
The longer you wait, the more the weight.


If this sounds like something you've been looking for, fill out the form
🌟🌟First come first IN! Let's do this!"🌟🌟

Take my next health and fitness challenge!
email me fitstephanielane 
or message me on facebook to get started
or make me your FREE coach HERE


Friday, May 5, 2017

How to calculate macros and calories

If you change nothing, nothing will change. 
Tell me, if you could change anything, what would you change? :D

If you want something bad enough you'll MAKE the time for it :)
What is on your list of things you make time for because they are important?
Mine are my workouts, my kids, my husband, my team of coaches, my health, my challenge groups (in no particular order)!

So I recently have started adjusting my nutrition to REALLY dig into my goals. I have lost 20 lbs and have 20 left to go! I am HALFWAY there!!!

Here is a tip video with details of my nutrition plan:

If that doesn't work click the picture:

As always if you have any questions please message me!

Thought for today

In case no one told you, I'm proud of you! 
It's not easy to make healthy choices.
It's not convenient to find time to workout.
It's a struggle some days.
But you do it anyway.
I'm proud of you!

*sexy food alert*
Don't my challengers have the most amazing looking meals?
They taste good too!
Why are my challengers and I so successful? Because we have each other! We're like one big happy family. We share recipes, tips & we cheer each other on.
Challenge groups are the main reason why I've been able to stay focused with my goals on living a healthier life, working out, and eating clean :)
Now it's your turn! Join us for the next group! All you need to do is message me to get started on your goals.

Thursday, May 4, 2017

Easy Homemade Baby Food

Once you go homemade you realize how EASY it is and it's hard to go back!

I would spend time on the weekends whipping up food for the babies to last months! :)

This is SO easy!
-Cook the veggies or fruit if it needs to be softened. Then blend or puree.
-Pour the purΓ©e into ice cube trays to freeze into easy 1 ounce cubes to use as needed.
-When frozen, pop them out and store in a freezer ziplock bag.
-Warm them by thawing in the fridge, warming them in hot water or microwave in a glass dish.
Side note: The store was out of organic pears & said they couldn't order any! Weird.

We started foods for our babies at 6 months :)

Here's a list of foods by age from babycenter:

Age: 6 to 8 months

What to feed
  • Breast milk or formula, PLUS
  • Pureed or strained fruits (banana, pears, applesauce, peaches, avocado)
  • Pureed or strained vegetables (well-cooked carrots, squash, sweet potato)
  • Pureed meat (chicken, pork, beef)
  • Pureed tofu
  • Small amounts of unsweetened yogurt (no cow's milk until age 1)
  • Pureed legumes (black beans, chickpeas, edamame, fava beans, black-eyed peas, lentils, kidney beans)
  • Cereal (oats, barley)

    Age: 8 to 10 months

    What to feed
    • Breast milk or formula, PLUS
    • Small amounts of soft pasteurized cheese, cottage cheese, and unsweetened yogurt
    • Mashed vegetables (cooked carrots, squash, potatoes, sweet potatoes)
    • Mashed fruits (bananas, peaches, pears, avocados)
    • Finger foods (O-shaped cereal, small bits of scrambled eggs, well-cooked pieces of potato, well-cooked spiral pasta, teething crackers, small pieces of bagel)
    • Protein (small bits of meat, poultry, boneless fish, tofu, and well-cooked beans, like lentils, split peas, pintos, or black beans)
    • Iron-fortified cereal (barley, wheat, oats, mixed cereals)

      Take my next health and fitness challenge!
      email me fitstephanielane 
      or message me on facebook to get started
      or make me your FREE coach HERE

Eat too much? Damage control tips

Eat too much the last few days?
Holidays, parties, graduations, whatever the occasion, it happens!

Here are my tips to beat over indulging bloat:

1. Reduce carbohydrates
When we overeat carbohydrates, the body holds on to water. Carbohydrates are stored as glycogen, and each gram of glycogen is bound to four grams of water! This means that when your liver and muscles are full of glycogen, you are also full of water. If you want to get rid of some of that extra water weight you gained during the holidays, reduce your carbohydrates 20-30% for a week.

2. Cleanse With Green Veggies
Green vegetables such as broccoli, kale, asparagus and cabbage contain phytonutrients that act like natural diuretics, which can help increase your kidney’s ability to transport toxins into the urine. They also provide powerful antioxidants that can help the liver cells recover faster. Not too mention they are also full of fiber, which can help clear the digestive track too. Add green vegetables to your meals, or try having a green shake. (Shakeology works too!)

3. Stimulate Metabolic Rate
Up your intake of foods that can help stimulate the metabolism! Spicy foods, green tea & cold water! Drink lots of water!

4. Up The Intensity
Obviously, one of the first things you need to do is get back to your regular workout schedule. If you have missed workouts, specifically cardio sessions, you could be feeling a little sluggish. Cardio not only burns calories, it also helps rid the body of excess water with sweat! Remember 3500 calories equals one pound of fat, so try to burn at least 500 calories per workout session!

5. Jump into a challenge group to stay on track
I run monthly challenge groups focusing on fitness, nutrition, & tips to help you stay healthy! Fill this out to get in my NEXT GROUP!

Use Wufoo templates to make your own HTML forms.

Take my next health and fitness challenge!
email me fitstephanielane 
or message me on facebook to get started
or make me your FREE coach HERE