Back to School - Back to YOU !

Well time flies when your having fun!! Seriously I am not even sure where the summer went. Next week the kids start back to school and I know that I am in need of getting back to the basics to get my self back in check !!

I think that the summer is harder than the holidays!!  Parties and BBQs and constantly being on the go with kids activities, well it can take a toll. We can get tired and let go some of those habits that we have been so good about doing !! Meal Prep and Planning !! I proved to myself that it is essential for me. I tried to wing it one to many times and it left me making some food choices that were not bad but probably not the best either.

While I wouldn't say that I completely fell off the wagon, I didn't but I know how I feel and that sluggish tired uncomfortable feeling is creeping back in.. my clothes are fitting differently and with that brings a lack of confidence in myself. Been there, done that and I vowed to never let myself do that again..

I know that no one is perfect and we have to live our lives - I really try to stick to an 80/20 rule, however this summer I know that I did not.. While I do like my sweet treats, I stopped baking my healthier versions which led me to the pantry and snacking on animal crackers and chocolate here and there.. Well all those bit and bites add up over time and I seriously felt like I couldn't go a day without it.. That's a mindset that I need to BREAK !

I know that I can do it because I have done it before... That's where the CHALLENGE GROUP comes in !! I know what to do and how to do it to get back to my goals -- its time to START IMPLEMENTING again !!

• Accountability of my Challenge groups work !! This is where I started and there are countless testimonials from my challengers that prove it.
• Preparation and Planning is KEY in being successful
• When I follow my color coded 21 day fix containers - they keep me on track
• Shakeology is my saving grace for kicking the sugar habit 
• I am ready to COMMIT and work towards my goals !! 

MY BACK TO SCHOOL - BACK TO YOU - FITNESS AND NUTRITION CHALLENGE is kicking off on September 8th !! 

After Labor Day it is game on !! Get the kids on the bus and its about taking some time for YOU !! 

What will I provide for you? 

• Quick family friendly meals - I know this is key for kids in sports !! 
• Help in customizing a meal plan that fits for your needs
• Ideas for lunches and kid friendly snacks
• Accountability and Support
• Assistance in aligning you to a 30 minute fitness program that works for you

What do you get?

In 30 days you will have AMAZING RESULTS -- if your ready and committed to  trust the process !

I will be working 1:1 with 10 mom's for my Back to School Back to you Fitness and Nutrition Challenge Group – 10 mom’s who are ready for a lifestyle change and to be the best mom they can be!

Mom’s it is time for you to go back to school – learn how to take care of YOU again. Be the best version of YOU to better support your family!

Accepting the first 10 applicants – email me at mshewell1218@gmail.comand/or apply below.

Fill out my online form.

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Clean Eating Grocery List

Have you ever heard of Tosca Reno?? If not I recommend that everyone get a copy of here Eat Clean Diet book! This is where it all started for me. I learned SOOO much from her. Her books and recipes are amazing! She breaks down eating to the basics! Eat food consumed in its most natural state, or close to it- REAL FOOD! (Which means nothing processed) - I have used these principles and now follow the 21 day fix plan!  They are very similar but may have some small differernces... 

>Fruits and veggies. 
>Nuts, legumes, natural nut butters, nut oils. (no additives) 
>Whole grains like oatmeal, quinoa, brown rice. 
>Lean proteins. (chicken, ground turkey, fish, lean beef) Meats should be grass fed, free range! Free of chemicals and hormones.

General rule of thumb for clean eating: If your great, great grandparents didn't eat it, you shouldn't either!

Complex Carbs

Steel Cut Oats/Oatmeal
Sweet Potatoes 
Black Beans
Kidney Beans
Lentils
Ezekiel Bread --sprouted grain bread (Available in the frozen section of grocery store)
Ezekiel brand pasta and tortillas 
Wild rice
Brown rice
Wehani rice
Whole wheat orzo & couscous
Quinoa
Quinoa flour
Wheat germ
Flax seed &flax oil
Cracked wheat
Rye flakes

Vegetables

Lettuce
Broccoli
Asparagus
Green beans
Spinach
Bell peppers
Brussels sprouts
Cauliflower
Celery
Mushrooms (Shiitake)
Pickles
Cabbage
Sprouts
Cucumber
Green and Red pepper
Onions (green, red, yellow)
Garlic
Tomatoes
Zucchini
Squash
Spaghetti Squash
Pumpkin (fresh & canned)
Sundried tomatoes 
Cilantro
Chives
Kale
Dried Split Peas
Edammame

Fruits

Blueberries
Raspberries
Strawberries
Lime & lemon juice
Apples
Grapes
Pears
Clementines
Watermelon
1/2 a banana a day

Healthy Fats

Natural-style Peanut butter (unsalted) or PB2
Avocados
Olive-oil cooking spray
Pine nuts
Almonds--moderation
Walnuts
Tahini paste

Proteins

Boneless, skinless chicken breast
Water packed albacore 
White meat chicken (water packed)
Salmon
Shrimp
Extra lean ground round
Buffalo steak (lean)
Filet
Flank Steak (leanest)
Extra lean ground turkey
Turkey cutlets
Bison meat
Turkey jerky

Dairy & Eggs

Fat-free cottage cheese
Eggs and/or Egg white Substitute
Non-fat, plain yogurt
Greek yogurt
Fat-free String Cheese
Almond Milk
Jarlsberg Lite Swiss Cheese
Fresh Parmesean cheese
Feta

Condiments

Braggs Liquid Amino Acid (sub for soy sauce) 
Reduced-sodium teriyaki sauce (no corn syrup)
Balsamic Vinegar
Balsamic vinaigrette
Salsa
Chili Paste
Tomato Paste (low sugar)
Stewed tomatoes (low sodium)
Mustard (yellow or Dijon)
Vanilla extract
Almond extract
Low-sodium, fat-free chicken broth
Low-sodium, fat-free vegetable broth
Reduced-sodium tomato sauce & tomatoes
Worcestershire
Olive-oil cooking spray
Sugar-free applesauce

Herbs & Spices

Chili powder
Mrs. Dash
McCormicks
Cinnamon
Allspice
Basil
Bay Leaf
Onion Powder
Garlic Powder
Dill
Chicken bouillion
Ginger
Sage
Rosemary
Paprika
Thyme
Oregano
Curry Powder
Red Pepper
Dry Mustard
Cumin
Saffron
Nutmeg


When getting ready for a event Tosca Reno has a stipped meal plan that is very effective in dropping body fat and leaning out. Or you can follow the 21 Day  Fix Countdown to Competition Plan!! 

I have found it most effective in planning my carbohydrates around my activity for the day! Think of food as fuel! I limit my fruit intake to before noon due to the simple sugars in it and at most 20grams of sugar a day! I will have fruit.I try really hard to limit any any simple or complex carbs after 6pm. My body does not need it and it will just be stored as fat.  

21 Days to a Healthier You !

It's time to get that "SPRING" back in your step!! No more being stuck in the house !! Lets get out and about!! We  have had all winter being cooped up in doors to work on our health and fitness. Some of us did and some of us struggle to get started.. AMEN to that !! I totally understand. In the cold winter months it can be difficult to find the motivation to get started. 

Well your time is up.. Now is the time !! Spring is here and were ready to get started!! 
All you need is 21 Days to create a healthier new you!! 

Joining one of these Challenge groups was what made the difference for me. Sure I ate decent during the week. Blew it on the weekends and thought that I could work it off by adding in some extra exercise?? Does this sound familiar??? If you keep telling your self that ya I can do it on my own, I eat good, I'm getting in some exercise but you are NOT achieving the results that you want maybe it is time to take a chance -- what have you got to lose?? 

Really you should be asking yourself what do you have to GAIN?? 

• New habits formed that set you up for sustainable success
• Ready to go Meals
• New Recipes to add to the Mix 
• More Confidence in how you feel 
• More Energy 
• Some new Clothes (Smaller size)

Go ahead -- Give your self a Reboot!! Join my Challenge Group today !! 
Fill out the form below !! or Message me mshewell1218@gmail.com for more information! 

Fill out my online form.

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