Back to School, Back to YOU

I don’t know about you, but when the emails start coming in from the kids new teachers, I get a tiny bit excited at the thought of all I can get done with my new found free time!

How about you?

What do you have planned?

I’d love to hear it. I tend to get that little extra motivation I need, when I hear what others have up their sleeves. Let’s help each other with our productivity!

I think pretty much every year, when it comes to summertime, I think, I could have got a lot more done this winter. Next year I’m going to have a better plan, lol.

With MY new found FREE TIME, I’m doing three things, and I’d love for you to get involved in any way you can, whether for yourself, or for someone you care about!

These three things have been life changing in my past, for my body, mind and soul. What I have learned from programs like these, open dialogue and listening to amazing speakers, has opened my mind to the possibilities in life which is invigorating!

Let’s live our best life together!

NUMBER 1:

Imagine you could reach your weight loss goals

and feel amazing

as you fuel your body with the good nutrition it’s been craving

and detox for a full reset physically and mentally.

How does it work?

I, Stephanie Mackid,  will coach you to success sharing my nutrition approach that fuels your body to help it function like it was meant to function. You won’t believe how good you can feel! With this program you do not HAVE to work out but we encourage you to stay active in a way you enjoy. Remember, nutrition is 80% (or even more really) of the battle, and this program works

You’ll be Supported!

Once you get started with me and my nutrition and detox products, I’ll be your coach for as long as you choose to have me in your life! We’ll speak on the phone, text and email to make this excellent and easy nutrition approach work in the best possible way for you and your family.

You’ll be part of a supportive online community through a private Facebook group where you can ask questions and connect with people just like you.

Step 1

You’ll have two all-natural, high protein, high nutrient shakes a day. It’s easy, takes up no brain space, and leaves you feeling satisfied and energetic.

Step 2

You’ll eat at least two snacks and another meal of your choice filling your body with lots of food you love and crave.

Step 3

You’ll detox your body on the cellular level flooding it with good nutrition. I’ll be your coach the whole way. We’ll customize the plan to fit your goals and lifestyle.

This all starts September 10th, but we have to get you set up as soon as we can, so message me HERE so we can set up a  free call Next Week!

Number 2:

If you would rather plan your own meals, (under my guidelines of course) but get very similar results with your weight loss, muscle gain, mental clarity, energy and more, then This option is for you.

Back to School Discount on my Online Personal Training Package!

My same services, made more affordable. You can find what is included in my services HERE , but during the Month of September, my monthly rates has been reduced to

$150 USD (three month minimum, because you have to make this a habit)

Contact me HERE to get started

Number 3:

I’m going to get my podcasting going again!!

If you haven’t already tuned in to my podcast on i-tunes, you need to catch up!

Experience your Potential

Jessica Santonato Cover

is a platform where I interview women who have transformed their lives from what felt like a dead end, to triumph. Not only did they come out on top but they are now paying it forward. Sharing their experience and knowledge with the world to help people who may have found themselves in the same situation.

I’m always looking for new guest, so if  YOU or someone you know has a story that needs to be shared, contact me here and we’ll chat about it!

 

 

 

Funtional Medicine and Fertility

 

 

Sarah Clark CoverWhen Sarah Clark was 28 years old, she received a diagnosis of premature ovarian failure. She accepted the diagnosis and had both her children through In Vitro Fertilization. Years later she realized the root cause of her infertility was a food intolerance.

She is a certified life coach with accreditation from the International Coaches Federation and a health coach with training from the Institute for Integrative Nutrition.

She is the author of Fabulously Fertile – Supercharge your Fertility Naturally, Fabulously Fertile Cookbook and Fertility Preparation Program. Her fertility coaching program, which includes functional lab testing, supports couples to make diet and lifestyle changes that dramatically improve the chances of a healthy pregnancy and baby!

On her Get Pregnant Naturally Podcast she shares that with functional medicine and natural fertility solutions we can eventually reverse infertility.  Check it out on iTunes, Stitcher and Google Play.

E-mail:

www.fabfertile.com

Facebook:

Instagram:

Sarah has a New 6 month Couples Coaching Program – helping couples conceive – plus  launching Fertility Yoga Series! Contact her at the email or website above for more details or to apply!

FREEBEE

This is a three day FREE challenge to Learn how to supercharge your fertility naturally with recipes for smoothies, soups, salads, entrees and more!

Download Here =======>> www.fertilitydietfreebie.com

 

LOW CARB LASAGNA??

cabbage lasagna

LOW CARB COMFORT CABBAGE LASAGNA

Trust me, you won’t miss the noodles!! 🙂

Do you get invited to potluck after potluck, and stuggle to think of something to bring, that won’t sabotage your weight loss goals??

I made this lasagna originally for my gym girls luncheon a LONG LONG time ago, and just haven’t had enought to get it in a blog!!! We all like to eat as healthy as we can but we also like to feel like we are having a treat!!! This lasagna checked off both!!!

I combined two different lasagna recipes that sounded good, and adjusted to fit my personal goals, and this is what I came up with!!! It was fantastic if I do say so myself 😉 Trust me, you won’t miss the noodles!!! I’ve been kinda OBSESSED with Cabbage lately, so why not??

Please Share with Whomever you think would enjoy!!!

Video on How to Remove Cabbage Leaves Here

Ingredients:

  • 1 large sweet yellow onion, chopped
  • 2 Cloves Of Crushed Garlic
  • 1 3/4 Lb 99% fat free ground turkey breast
  • 1 (28 oz) Can Crushed Tomatoes
  • 1 (6.5 oz) Can Tomoto Sauce
  • 2 tsp of Stevia (optional)
  • 1/2 tsp sea salt
  • 1/2 tsp black pepper
  • 1 tsp garlic powder
  • 1/2 tsp Fennel Seeds
  • 1 1/2 tsp Dried Basil
  • 1 tsp Italian Seasoning
  • 4 Tbsp Fresh Parsley
  • 1 Large Head Of Cabbage
  • 24 oz low-fat or 1% or 2% cottage cheese
  • 1 Egg or 2 egg whites
  • 1/2 tsp Salt
  • 3/4 Cup Parmesan Cheese
  • Non-fat or low-fat mozzarella cheese, shredded (about 1/2 Cup)

1. Boil water in a large pot. Clean cabbage and gently peel leaves. Place in water, boil for 5 minutes or until soft and tender…they won’t soften when you cook the lasagna. Remove from water and drain.

2. Preheat oven to 425 degrees.

3. In a Dutch oven, cook sausage, ground beef, onion, and garlic over medium heat until well browned. Stir in crushed tomatoes, tomato sauce. Season with stevia, basil, fennel seeds, Italian seasoning, 1/2 tsp salt, 1/2 tsp pepper, and 2 TBS parsley. Simmer, covered, for about 1 1/2 hours, stirring occasionally.

4. In a mixing bowl, combine cottage cheese ( squeeze out as much moisture as possible with paper towel or cheesecloth) with egg, remaining parsley, and 1/2 tsp salt.

You can use Paper Towel or Cheesecloth

 

5. To assemble, spread 1 1/2 cups of meat sauce in the bottom of a 9×13 inch baking dish.

Arrange cabbage noodles lengthwise over meat sauce. Spread with one half of the cottage cheese mixture. Spoon 1 1/2 cups meat sauce over cottage cheese and sprinkle with 1/4 cup Parmesan cheese. Repeat layers, and top with remaining mozzarella and Parmesan cheese. Cover with foil: to prevent sticking, either spray foil with cooking spray, or make sure the foil does not touch the cheese. Bake for 25 minutes. Remove foil, and bake an additional 25 minutes. Cool for 15 minutes before serving.

The picture below is before Mozza and Parmesan was added.

 

ENJOY!!!!

P.S There may be a lot of extra “juice” if you don’t get enough of the moisture out of the cottage cheese. If so, you may have to drain a little off with a large spoon.

This ends up even BETTER, and stays together fantastic the second day!! Leftovers are SOOOOO delicious, so double it up while you are at it, and freeze if you like!

Find More Recipes @ www.Operation-Lean.com

or at Project Lean

Join our Next 11 Day or 30 Day Challenge- DEETS

6 Tips to stay motivated to work out

1. Remember why you started:

When you FIRST decided to start workout out, what was the reason?
Was it to lose fat?
was it to decrease your Cholesterol levels?
Was it to prepare to rock a bikini on an upcoming vacation?
Was it to better keep up with your busy family?
Was it because of how much you love it, and how great it makes you feel?
Whatever the reason, there WAS a reason you got started. NEVER stop reflecting back to those initial thoughts that made you start with fitness in the first place. It was important enough to you to get started when you had no clue what you were doing, and it is just as important for you now. Remember, even if you’ve met your goals, you won’t maintain them if you stop!

2. Ask yourself “will I regret skipping this workout”:

If your plan consists of 5 workouts a week, and it’s Friday and you’ve only completed two…how do you feel? If you skip this Friday’s workout cause you just don’t feel like it, there will be no way you will reach your goal by the end up Sunday (unless I suppose you double up one day, which I don’t recommend) How do you feel when you make that decision? Even if you are well on your way to reaching your longer term goals, it feels like you failed when you don’t achieve your weekly goals. You made a deal with yourself to get it done, and you can’t help but feel like you’ve let yourself down. So before you throw in the towel, think first about how you will feel Saturday morning (and maybe remind yourself of all the other times you got it done when you didn’t want to, and how great you felt when you were done)

3. Try a group fitness class:

If you have been working out at home, by yourself, or running outside, anything solitary, it can be more relaxing, less pressure, and more convenient. There’s no doubt though, being surrounded by a class full of other people who a working their asses off increases the energy output of the entire room! Friendly competition and the motivation of others can give you just the motivation that you need to take it up a level! Not only that, but when you start to meet “group fitness friends” you will find that you look more forward to seeing your friends even more than you enjoyed the workout, and that will keep you consistent (and you’ll surely hear about it when you skip class)
One of my FAVORITES right now is F45, which stands for Functional Movements in 45 minutes) check out this link for a studio near you! You won’t be disappointed, and there’s NO excuse when the entire HIGH intensity workout only takes you 45 minutes right?
group fitness

 4. Workout with people who cheer you on:

Start your fitness journey with a friend who has the same goals. Like above, setting goals with others keeps you accountable, and a little push from other people along the really helps. ESPECIALLY when they understand your current situation. You will have another to celebrate achievements and to discuss and work thru challenges with  (you’ll notice that everyone has their moments of struggle)

5. Make a great playlist:

You MAY be like me, and prefer to workout in solitude for better focus, or with a good fitness podcast to learn while you train. You can never learn enough. BUUUUT most prefer an upbeat, motivational, make you wanna dance type of playlist to keep the energy high! Spend some time picking the PERFECT playlist (if you’re like me and know NOTHING about music, ask for help on your social media, you will get tons of suggestions) Leave out any songs that you don’t LOVE and only listen to it when you’re working out. You will end up wanting to do your workout, just so you can listen to your feel good music!
music

6. Track your success:

NOTHING is more motivating than seeing the changes you planned for. Whether it be strength, weight loss, better blood work, or having your clothes fit better…seeing your hard work pay off will motivate the crap out of you! SO TRACK YOUR PROGRESS. Whatever it is that you are working on, write down where you are initially and compare as you go.
TIP: If the plan is fat loss, remember, the scale doesn’t tell the whole story, ESPECIALLY if you are a beginner. Body re-composition is a beautiful thing, which will show HUGE changes in your shape, but maybe not even a pound difference on the scale!! Be sure to take photos and measurements, or use your favorite pair of jeans as your measuring stick 🙂
SOOOO, there you have it! My top tips for staying motivated when it comes to your workouts! Keep in mind, it’s just GOOD FOR YOU! That should be enough, but when that mindset just isn’t cutting it, this list will help 🙂
Do you think you would benefit from help one on one? Check out my online packages HERE
OR
You’re a beginner
Don’t QUITE feel you need One on One attention, or that’s just out of your budget
You don’t necessarily need a custom workout plan to stay active
You don’t want to spend HOURS scouring the internet for information that just ends up confusing you more
You need accountability
You want a weekly plan to learn everything you need to reach your goals over 8 weeks
If this sounds more like you, check out Hijack Your Health in 8 Weeks

 

You can’t lose fat, or keep it off because you are making these 11 fat loss mistakes

Not Eating Enough:

Think of food as kindling for your energy stores. When you are properly fed, your body will body burn through your stored energy from food, and then move on to your fat stores. If you aren’t eating enough, your body decides to break down your lean muscle mass so it can preserve what little energy stores it has, and this leads to and even SLOWER metabolism.
Not eating enough for long periods of time messes with your thyroid function. Your thyroid is responsible for fat, carbohydrate, protein metabolism, and more. Your body has the ability to slow down thyroid output in an effort to maintain energy balance
If you don’t have willpower of steel, eating too little can lead to binging. Have you ever thought your day is going perfect nutritionally, but once you hit the evening hours, you want to eat everything in sight?? Guess what, you probably ended up worse off than if you had just eaten a little more healthy food throughout the day!
Signs that you are under-eating:
  • Always Tired
  • Never Feel Satisfied after meals
  • You lost your period
  • Your experiencing headaches

Right Food Wrong Sauce:

Most Sauces are loaded with fat and or sugar. On top of that, we add WAY too much to our food. It’s not surprising that someone could eat a whole days worth of calories, just putting too much unhealthy dressing on their salad. It’s easy to make that mistake, because sauces don’t fill you up. It’s not uncommon for the salads to have the highest calorie count on the menu at restaurants, just because of the dressings.
Here are some condiments that will add flavor without all the calories…of course, dried or fresh herbs, you can use to your hearts content (limited calories, and great vitamins and minerals)
  • Salsa
  • Wasabi
  • Soy Sauce
  • Worcestershire sauce. …
  • Tabasco/hot sauce like Franks (make sure to check the nutrition label, there could be hidden sugar)
  • Mustard
  • Vinegar

Drinking Calories:

If you want orange juice-eat and orange
If you want apple juice-eat an apple
It’s that simple
For a simple half cup of juice, you can have the whole fruit instead. This will help you feel satisfied, and you will get more of the nutrients that are lost in processing. And really, who drinks just 1/2 a cup of juice. Everyone overdoes it.
Same goes for any other Soft Drink, Energy Drink, Sport Water etc. Way too many empty calories with NO benefit to your body..Stick with water with Lemon and save hundreds, even thousands of calories/day

Snacking Between Meals:

Do you have kids? How many bites of their food do you take/day?
How many times do you eat what’s left over on their plate before putting it in the dishwasher?
When your kid asks for a snack, do you end up craving one too?
You may not notice these calories because it’s just a bite here and there, but they sure do add up!! They probably add up to a few pounds a year actually!

Overeating healthy food:

It’s healthy so I can eat to my hearts content right?
WRONG!
Just because it’s healthy for you doesn’t mean you can go hog wild. You still have to watch your portion sizes. Try measuring for a while, you will be surprised how little a serving is. If you are having trouble losing, start measuring. You could be consuming 1000’s of calories more than you think you are.

Not tracking what you eat:

I always suggest to clients to track, measure and weigh everything for at least two weeks. The longer the better. Journaling your daily nutrition can draw out:
  • Where you are overeating
  • When and even why you may be having cravings
  • Food Sensitivities
  • Nutritional deficiencies
Finding out what your daily intake is while you are maintaining will also help you 10 fold when you are making your future weight loss plan
journaling1

You aren’t including resistance training:

Resistance training is what builds muscle, and muscle is the part of your body that burns the most calories. So, if you have more muscle, you will have a healthier metabolism, and it will be much easier to burn fat with smaller changes in your nutrition.
So get yourself into the gym, and start building that muscle…not only will you burn more calories at rest with the added muscle, but it will give you a tighter shape, and who doesn’t want that!
Losing weight will make you a smaller version of your current self, but if you add in weight training, you will also see a beautiful change in shape!

Overestimating how many calories you burn during exercise:

Do you ever think getting a workout in gives you the go ahead to eat whatever you want for dinner and finish it off with a big dessert?
WRONG!
Start to see exercise as a muscle building endeavor, not so much a calorie burn. You’d be surprised how little you actually burn walking on a treadmill for an hour especially if you are a small woman (most machines are OVER estimating your burn by up to 42%, yikes)
So don’t use regular exercise as a pass to binge, or you will end up negating the deficit, AND MORE…leading to weight gain, not loss.

Underestimating the importance of sleep: 

Sleep is so important for weight loss. It’s recharging your battery (brain) which plays a part in so many of the bodies weight loss hormone functions. It is also your time to recover from your workouts and decrease inflammation.
Cortisol (stress) rises when you don’t sleep which results in your body to conserve it’s energy stores to get thru the day. Which, you guessed it, means less fat burning.
When you are tired you have more cravings and your crankiness will more than likely have you giving in to them. And who are we kidding, how likely are you to be active throughout the day, or make it to the gym when you haven’t slept?
In short, sleepiness causes you to make poor decisions. So make it a new habit to hit the hay a little earlier.

Depending too much on the scale:

You don’t think you’re losing fat because the scale hasn’t moved?
Guess what!
If you are doing everything right, you could still be losing fat. The scale doesn’t tell the whole picture.
Body Recomposition (exchanging your fat for lean muscle mass) is quite possible. The muscle gained takes up less space than the fat lost which makes you look smaller and more shapely, but because the muscle WEIGHS more than the fat, you don’t necessarily see changes on the scale.
This is most common in beginners, so if you’re just getting started, take advantage of it and get into the gym along with changing your nutrition habits.
In order to really see these changes, make sure you take photos and measurements every few weeks. Don’t get caught up with the number on the scale.
scale

Not drinking enough water:

Drinking water is important during weight loss because it provides hydration without unwanted calories. More water throughout the day will help decrease cravings as well.  MOST of the time, a hunger signal can be easily pushed aside with water.
Drinking water also helps flush wastes from the body, which is especially important during times of fat metabolism and weight loss.
So there you have it, my top 11 reasons that you aren’t losing fat. It’s pretty easy to miss these little things and end up frustrated because you think you’re doing everything right!
Let me know what you think and if you put these tips into action! 🙂
Could you use some help putting all this stuff into practice?
I have two solutions that you can check out now

One On One Online Coaching ======>> HERE

Hijack your Health in 8 Weeks =====>> HERE