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Health

Scale Psychology

You can’t manage what you don’t measure.

Peter Drucker

The scale gets a bad wrap. That’s primarily because so many of us have a bad relationship with the scale. We’ve allowed ourselves to think and feel so many incorrect things about the scale.

The truth is the scale is simply a great accountability partner. It doesn’t lie. It doesn’t give you unsolicited advice.

The other truth is you need to track many metrics if you’re on a mission to lose weight or shirt sizes.

Stepping on a scale each morning keeps you accountable. But, instead of allowing your thoughts to make it mean something it doesn’t, you can choose to be curious.

The scale is down. Hmmm, what could that mean?

  • My hard work is paying off.
  • I ate well yesterday.
  • I had a good workout yesterday.
  • I’ve been good this week, and it shows.
  • I’ve limited (salt/pork/sugar/alcohol) and I can tell the difference.
  • I’m eating properly so my body is letting go of the stored junk & fat.
  • I’m the incredible shrinking person.

The scale is up. Hmmm, what could that mean?

  • I am gaining muscle.
  • My body is retaining water to heal all the muscles I killed at workout.
  • I had a fun celebration last night and today I’ll get back on track.
  • My body is so surprised I’m crushing it, it doesn’t know what to do.
  • I didn’t drink enough water yesterday.
  • It’s my time of the month!
  • Fitness is journey and no matter what, I’m enjoying it.
  • The scale is stupid, but I’m awesome.
  • Okay, apparently my body swells when I eat (dairy, tomatoes, beef, pork, insert-your-findings).
  • I’ve been off this week and it shows. It only takes one day to get back on track.
  • .01 pounds counts!

You can choose to see your fitness journey as a science experiment. You’re seeing what works for you and what doesn’t. You’re curious, no critical. You’re engaged, not negative. Most importantly, you won’t stop just because you find new information. You’re going to keep going!

Alright, let’s work through each of these ideas on our printable.

I am a beautiful, awesome person regardless of what this scales says.

You’re awesome before you ever step on the scale. And you’ll be awesome after you step on the scale. You’re beautiful and lovely just the same. The scale has no bearing on that. It is separate information.

This scale is just my accountability partner, it tells me basically what I already knew.

Okay, if you had a bad day yesterday, you’ll know that the scale will report it. If you had a good day, in most cases, the scale will report that too. The scale is your accountability partner. It shows up, everyday, telling you truth! You should show up curious about what the scale reports. What could make it say such things?

The number on this scale has nothing to do with my value as a human. It’s just math.

It’s important to compartmentalize your weight and your value as a human. REGARDLESS of what the scale says, you’re an awesome, loving, creative, caring, kind person. All the scale has to report about you is the weight/mass/stuff that informs your gravitational pull on the Earth. Do not conflate the two!

Regardless of what this scale says, I know I’m putting in the work and I won’t stop!

We have this idea of red light action from our coach Brooke Castillo. Consider your trip to the grocery store. Each time you drive to the grocery store, you’re confronted with red lights. On that drive, you don’t say, “Oh, a red light. Guess I’ll turn around and go home.” No, you accept the pause but you keep going toward your destination. Your fitness journey needs to be the same. Even if you experience a pause or red light, you will keep going. If you commit to keeping going, no matter how slow, toward your goal, you’re guaranteeing your own success!

We want to offer you a free printable to hang over your scale. Weighing in each morning has been proven to help with weight loss, so we want you to get over allowing the scale to make you emotional. Use these scale affirmations to help!

If you need help & don’t want to do it on your own, let us help! We provide 1-on-1 in person & virtual personal training & weight loss coaching! Fill the form out for more info!

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Southwest Chicken and Black Bean Salad

sal·ad/ˈsaləd/Learn to pronouncenoun

  1. a cold dish of various mixtures of raw or cooked vegetables, usually seasoned with oil, vinegar, or other dressing and sometimes accompanied by meat, fish, or other ingredients.

The key to really good and good-for-you salads is making sure you have all macros: carbs (vegetables), protein and fats (oils, avocado, cheese).

Ingredients

  • 3 Tbsp. balsamic vinegar
  • 2 Tbsp. fresh lemon juice
  • ½ tsp. lemon pepper
  • 4 tsp. extra-virgin olive oil
  • 2 cups black beans
  • 3 cups sliced orange bell peppers
  • 3 cups sliced red bell peppers
  • 1 cup thinly sliced red onion
  • 2 cups chopped tomatoes
  • 3 cups sliced grilled chicken breast
  • ½ cup shredded sharp cheddar cheese
  • 1 cup chopped fresh cilantro

Instructions

  1. To make dressing, combine vinegar, lemon juice, and lemon pepper in a medium bowl; whisk to blend.
  2. Slowly add oil while whisking; mix well. Evenly divide dressing between 4 one-quart Mason jars. Set aside.
  3. Evenly layer beans, bell peppers, onion, tomatoes, chicken, cheese, and cilantro on top of dressing in jars. 
  4. Serve immediately or cover and refrigerate for up to 3 days. Shake before serving. 

Credit: Beachbody blog

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Breakfast Health Recipes

Banana Berry Smoothie Bowl

Ingredients:

  • 1 cup unsweetened almond milk
  • 1 cup ice
  • 1 scoop Strawberry Whey Shakeology
  • ¼ large banana, cut into thick slices
  • ¼ cup fresh or frozen blackberries
  • ¼ cup fresh or frozen blueberries
  • 2 Tbsp. unsalted sliced almonds
  • 1 tsp. chia seeds
  • 2 tsp. unsalted pumpkin seeds (pepitas)

Instructions

  1. Place almond milk, Shakeology, blueberries, and ice in blender; cover. Blend until smooth.
  2. Place smoothie in a medium bowl. Top with banana, blueberries, blackberries, almonds, chia seeds, and pumpkin seeds; serve immediately.

Categories
Breakfast Health Recipes

Sheet Pan Sweet Potato & Eggs breakfast

Ingredients:

  • Parchment paper
  • 2 medium sweet potatoes, cut into 1-inch cubes
  • 1 medium onion, chopped
  • 2 cloves garlic, finely chopped
  • 1 medium red bell pepper, chopped
  • 1 cup black beans, drained, rinsed
  • 1 cup corn kernels
  • 1 Tbsp. + 1 tsp. olive oil
  • 1 1/2 tsp. chili powder
  • 1/4 tsp. ground cumin
  • 1/4 tsp. ground smoked paprika
  • 1/2 tsp. sea salt (or Himalayan salt), divided use
  • 1/2 tsp. ground black pepper, divided use
  • 8 large eggs
  • 2 Tbsp. finely chopped fresh cilantro

Instructions:

  1. Preheat oven to 400º F.
  2. Line large sheet pan with parchment paper. Set aside.
  3. Combine sweet potatoes, onion, garlic, bell pepper, beans, corn, oil, chili powder, cumin, paprika, ¼ tsp. salt, and ¼ tsp. pepper in a large bowl; toss gently to blend.
  4. Place sweet potato mixture on pan. Bake for 18 to 20 minutes, stirring after 10 minutes. 
  5. Create eight wells in sweet potato mixture. Gently crack an egg into each well. Season eggs with remaining ¼ tsp. salt and remaining ¼ tsp. pepper. Bake for 8 to 10 minutes, or until eggs are set.
  6. Garnish with cilantro; serve immediately. 

Credit: https://www.beachbodyondemand.com/blog/sheet-pan-sweet-potato-hash-with-eggs

Categories
Health Recipes

Sweet Potato Stew

***USES INSTANT POT***

Ingredients:

  • Chuck Roast
  • Sweet Potatoes
  • Onions
  • Jalapenos
  • Tomatoes
  • Mixed veggies (frozen)
  • Beef Bouillon
  • Garlic
  • Salt & Pepper

Instructions:

  • Sear roast in instant pot.
  • Add 1.5 cups water and cook for 30 minutes.
  • Add vegetables, spices + 1 cup water.
  • Cook for 10 more minutes, allow natural release.

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Sweet Potato Hash

I call this the healthy hamburger helper. It’s fast, clean & delish!

Ingredients:

  • Lean Ground Meat (most would choose turkey but Texas girls choose beef)
  • Cubed sweet potatoes
  • Diced Onion
  • Minced Garlic
  • Herbs/Spices of choice
  • Olive oil

Instructions:

  • Brown meat, drain & set aside.
  • Heat olive oil & garlic in pan.
  • Add in sweet potatoes, onions and spices, drizzle/spray olive oil over. Cover & cook on med/high heat.
  • Flip after 5-10 minutes, cover & cook again.
  • Keep saturated enough with olive oil to keep veges from burning. Cook until potatoes are softened, add meat back in.
  • Serve, put extra portions in Tupperware for lunch tomorrow and devour dinner! 
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Mini Meatloaf Muffins

Ingredients:

  • 1 lb lean ground turkey (or chicken or beef)
  • 1 small onion chopped
  • 1 green pepper chopped
  • 1/2 cup tomato sauce (sugar free if possible)
  • 1/2 cup rolled oats
  • 1 egg
  • Salt, pepper, garlic powder to taste
  • Non-stick cooking spray

Instructions:

  • Preheat oven to 350 F.
  • Mix all ingredients in a bowl. Save a little tomato sauce to top the loaves.
  • Spray a muffin tin with non-stick spray and fill 8-10 cups with turkey mixture.
  • Top each cup with remaining bit of tomato sauce.
  • Bake for 30 minutes at 350 F.

Tips:

  • Use low sugar ketchup/tomato sauce.
  • Add mustard / Worchestire for extra yum!
  • Consider baking & mashing a few potatoes to add as a topping.

Credit: https://www.mamacheaps.com/mini-turkey-meatloaf-21-day-fix-dinner/

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5 things you need to budget for in August

Every month brings different problems for your budget. here are 5 things that might need to be added to your August budget:

  • School
    • Supplies
    • Clothes
    • Lunch money
    • Sports items
    • Medical – Physicals / Vaccinations
  • Last minute fun
    • Are you going on one last trip? One last camping trip or family visit?
  • Wardrobe refresh
    • We already mentioned school clothes, but you might need some things for the new season, whether it’s personal or for career.
  • Christmas
    • It’s going to come up whether you plan for it or not. Consider setting aside a little cash each check to use for Christmas shopping!
  • Birthdays
    • We almost always forget to budget for birthdays even though they come up at the same time each year. Check your calendar- you may be buying presents, going to a party or just out for a meal!
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$73,034 in debt paid off this July!

$73,034!

That’s how much non-mortgage debt our clients paid off in July!

Isn’t that inspiring? We are so excited for them. A lot of people think getting on a budget will restrict them. In actuality, it gives you freedom to spend because you KNOW exactly how much you have and you know everything is covered! That allows you to let the stress and anxiety melt away. Of course, getting out of debt is one of our first goals with your budget.

We coach 1-1 virtually & in person. Check out this fun photo of our client who has taken a second job to make extra money in order to get out of debt faster!

We’re Dave Ramsey master certified financial coaches so we quote him all the time. He has this joke we love:

Do you know what you have when you don’t have payments?

-Pause for effect-

Money!

If you still have debt, do this quick exercise: Add up your monthly minimum payments. Then, imagine what you could be doing with that money.

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Focus on Fitness

Our workouts focus on building confidence, transforming jiggle into muscle, melting fat. We also work on balance, flexibility and building a strong core to support your active life! And most of all, we have fun!

We’ve been working hard to get all of our ladies feeling strong and confident. We’ve celebrated 10 pound weight loss, a 2 dress size reduction, a butt lift (the natural kind) and more.

We work out every Monday, Wednesday & Friday at 630 & 9. Once school starts, we’ll move to 630, 845 & 930. Click here to sign up!