Chances are at some time in your life, you’ve made a New Year’s resolution — and then broken it. This year, stop the cycle of resolving to make change and then not following through. If your resolution is to take better care of yourself and get healthy, you will have a much better year if your resolution sticks. Here are ten tips to help you get started.
1. BE REALISTIC
The surest way to fall short of your goal is to make your goal unattainable. For instance, resolving to NEVER eat your favorite food again or to workout 2 hours every single day is setting you up to fail. Instead, strive for a goal that is attainable, such as avoiding it more often than you do now. You know yourself, how much time you have, what changes you can make.
2. PLAN AHEAD
Don’t make your resolution on New Year’s Eve. If you wait until the last minute, it will be based on your mindset that particular day. Instead, it should be planned well before December 31st arrives. And if you didn’t that is okay – plan today. Remember you don’t need a New Year or a new month – just a new day with a new mindset.
3. OUTLINE YOUR PLAN
Decide how you will deal with the temptation to skip that exercise class or have that piece of cake. This could leaning on one of my challenge groups and myself for help, practice positive thinking and self-talk, or reminding yourself how your “bad” will affect your goal.
4. MAKE A “PROS” AND “CONS” LIST
It may help to see a list of items on paper to keep your motivation strong. Develop this list over time, and ask others to contribute to it. Keep your list with you and refer to it when you need help keeping your resolve.
5. TALK ABOUT IT
Don’t keep your resolution a secret. Tell friends and family members who will be there to support your resolve to change yourself for the better or improve your health. The best-case scenario is to find a buddy who shares your New Year’s resolution and motivate each other. You will find lots of these buddies in my challenge groups where we are constantly talking about our goals and if what we did today got us closer to our goals or further away.
6. REWARD YOURSELF
This doesn’t mean that you can eat an entire box of chocolates if your resolution is to eat a better diet. Instead, celebrate your success by treating yourself to something you enjoy that doesn’t contradict your resolution. If you have been sticking to your promise to eat better, for example, reward yourself with new fitness clothing or by going to a movie with a friend.
7. TRACK YOUR PROGRESS
Keep track of each small success. Short-term goals are easier to keep, and each small accomplishment will help keep you motivated throughout the year. Instead of focusing on losing 30 pounds, focus on losing the first five. Keep a food journal to help you stay on track, and reward yourself for each five pounds lost.
8. DON’T BEAT YOURSELF UP
Obsessing over the occasional slip won’t help you achieve your goal. Do the best you can each day, and take one day at a time. Just because you have a bad day or a bad meal doesn’t mean you should toss all your hardwork in the trash. If your cell phone has a crack in the screen, you don’t go and smash the rest of it – right?
9. STICK TO IT
Experts say it takes about 21 days for a new activity to become a habit and six months for it to become part of your personality. It won’t happen overnight, so be persistent and patient!
10. KEEP TRYING
If you have totally run out of steam when it comes to keeping your resolution by mid-February, don’t despair. Start over again! Recommit yourself for 24 hours. You can do anything for 24 hours. The 24-hour increments will soon build on each other and, before you know it, you will be back on track.
¼ cup Braggs Liquid Amini (or low sodium soy sauce)
¼ cup Worcestershire sauce
⅛ cup lemon juice
¾ cup light brown sugar
2 tsp dried rosemary
1 tsp Himalayan salt
1 tsp ground black pepper
2 tsp garlic powder
6 chicken breasts or 3.5 lb chicken
Combine all ingredients, except for chicken, in a mixing bowl and whisk together.
Remove a half a cup of marinade and reserve for basting the chicken later.
Place chicken in a large, ziploc bag and pour marinade over the top. Close securely.
Marinate for at least 30 minutes, but up to 24 hours (I found it was delicious when I marinaded it for 30 minutes and 1 hour).
Bake in oven at 350 degrees for 35 minutes or until cooked all the way through.
Optional, but makes this recipe taste even better:
If you bring the reserved marinade up to a boil, let simmer until slightly reduced, it makes a wonderful sauce to go on top of the chicken.
ENJOY!!! I loved this meal with our home made green beans with potatoes and ham and a little fruit on the side!!
If you are looking to start your fitness journey or get off that plateau, look for motivation, and help with nutrition, please fill out the application below for a spot in my online fitness challenge group where you will get daily mentoring along your fitness journey!
I have been wanting to do this post, but am just finally getting around to it!!! So if you have followed my journey at all, I have shared that I was going to have my very first HOME BIRTH! It had nothing to do with my OB doctors because I truly did like them a lot! But I really wanted this for the experience.. a peaceful environment, my kids around to be a part of the birth, no pain medication, and to walk and eat even going through the stages of labor!
Sound crazy?? It may, but now that I have actually experienced it, it was the BEST decision I could have made for us! I know not all births go smooth and home births are not for everyone as medical issues and complications can arise, but I was healthy, had no complications, and felt it was right for us… so we did it!
My due date initially was December 21st. At 36 weeks, we realized (my friend, midwife, and I) that based on my date of conception, my real due date was Dec 9th! This picture was the day before Josiah came!! My boys, myself, and my husband went to church, then a trip to the mall to see Santa!
On Sunday, I was having small contractions all day long, and Monday morning came and my contractions were getting more closer and more regular! I was 3 cm the past week and 60% effaced so I was curious to see if my body was progressing.. since both my previous births, I was induced at 1 cm. My midwife came and I was 4 cm and we decided Monday was the day!! So my hubby and I did tons of walking and moving to keep things progressing!
My birth plan was all laid out… I had a perfect plan, knowing that there was potential for that plan not to happen… I knew there were chances of complications, so of course, car seat was in car and hospital bag was packed for precaution.
My birth plan– I watched videos, did lessons, and read books on hypo birthing and water births. I learned that I could “breathe the baby out”. I know people laugh when I say that, but I had all intentions of doing so. I learned how to relax every muscle in my body and I had birth affirmations hung up in my bathroom around my tub that were bible verses that my kids wrote for me. The affirmations were a way of reminding myself of my beautiful kids I already have, and that when I am struggling and in pain, God is my strength and can take away my fears and pain. I wanted candles around my tub with my flowers that my husband and I got on our wedding day from my sister in laws. I also had my Christian playlist on Amazon music so it takes out the commercials and plays all my favorite songs that are positive and relaxing to me.
I made it to 9 cm like a champ! I was able to walk around, eat and drink, and it really did help me focus on other things than just the pain and contractions. I never in a million years though I would be able to tolerate my body at 9 cm … I mean I remember screaming for an epidural with my first child at 4 cm! So this was a HUGE step for me!
My kids came home from school when I hit 9.5 cm.. and I thought for sure they were going to miss it, but then things started to slow down a bit. The labor continued….kids played like a normal day… I had a very good friend of mine here with me who know my kids well and she did such a fantastic job at keeping them busy, along with my husband helping and making sure they were cared for! The boys came in the room here and there and we talked a good bit, ate, and then got ready for bed.
There were moments of being extremely uncomfortable, so I would get back in the pool, focus on my affirmations, breathing, relaxing my muscles throughout my body, and my husband was by my side the entire time.. praying over me and Josiah.
My midwife was absolutely amazing. She wasn’t just there to pop in and check me and leave again like in a hospital… this is not putting OB doctors down… let’s face it, they have more than one patient at a time and do not have time to stay with one patient! But my midwife was so calm, loving, and empathetic! And she brought another midwife with her so we had extra hands and help if need be which made me feel even better about the experience!
When I made it to 9.5 cm and my contractions started slowing down, we realized Josiah was not moving down at all.. 3 hours later, after doses of Pitocin, I FINALLY made it to 10 cm, but my body still wasn’t doing what it needed. So I did some pushing to help Josiah move down the birth canal. I ended up pushing for 2 hours… and I think the hardest part of this experience is that I had a really bad cough so every time I was told to take a deep breath to push, I would start having coughing spells which prolonged my ability to push down and out. Painful, exhausting, but worth it…..
Because then this little miracle arrived!!! Although my delivery didn’t happen in the tub like I thought, I still had my home birth and unmedicated that I wanted! I delivered Josiah in squatting position (I am telling you, my practice with squatting totally paid off because my form was pretty good)! The pain of his head coming out was indescribable… then his shoulders… but that 10 seconds of the most severe pain ever experienced brought us together!!
And who knew you had to birth another baby after the one in your belly…. ya know, the placenta?!? Oh my word.. I thought it was going to be easy… but my placenta was stuck!!! My pelvic floor was extremely tight… maybe from a lot of exercise?? But it was intense.. I had to push for an extra 1 hr and 25 minutes just to get that sucker out!!! I was getting nervous because my midwife was trying as much as possible to get it off without causing any extra bleeding, but it was not budging! Finally, after the 1 hour 25 min, it came out and I could be with my baby boy!!
The next morning comes and its time for the boys to wake up… because of course only my kids sleep through a mother in labor 20 minutes after falling asleep!
The boys were THRILLED to see their new baby brother!!! We have all just been wondering what this little man looks like!!
And this was their reaction!!!! My youngest Weston who is 5, was pretty in love on the moment he put his eyes on him! He even wanted to give away his brothers Elly blanky to his new brother lol!!
Chase who is our 6 year old, was so proud!!! He wanted to hold him instantly!!! He was so gentle and his loving personality came out and it was just amazing to see!
This is one proud mommy right here with her boys!!! Each of them have such a special place in my heart!! We are so blessed!
Daddy got the first smile though!! And it was the cutest moment ever .. caught right on camera!! I love watching daddy bond with our new baby boy!! As a blended family, Josiah makes 6 kids total! So seeing him first hand with OUR child together, and as a newborn, is pretty amazing!
And then mommy works from home, so 2 days later, I may have been on a call with the leaders on our team! And Josiah made his special appearance to say hi! I am so thankful to have a business where I work from home and do not have to leave him! I started my fitness business 5 years ago after my 5 year old, so I always went back to being an ER nurse which was my career prior to my fitness business… and I hated to have to leave my kids… So Josiah is our first that I will be home with from the very beginning!! Now let’s hope I can apply my time management skills and put them to good use!!
This whole home birth experience was such a different, but amazing and memorable experience!! I would not have changed a thing and I am so glad I followed my instincts and what I truly wanted, despite being nervous about the pain and outcome. I knew in my heart if I trust and believe, then all things work out for good!
Did you know you are more likely to success with a fitness routine and also have WAYYY more fun when you are doing it with another person?!? This is exactly why our Super Trainer Tony Horton, who is also the creator of P90X and 22 Minute Hard Corps, created his FIRST partner workout called Double Time!
There is something extra special about this program that gets me excited though!! I love when fitness and a healthy lifestyle is centered around family, and THIS is a perfect opportunity for you to workout with your husband/wife, children, or even friends!! This is a way to keep each other accountable, reach huge fitness and health goals, but have fun and bond at the same time!!!
Even at 33 weeks pregnant, I am able to get in a workout and move without feeling exhausted and overworked!
What is Double Time?
Double Time™ is Tony Horton’s first fitness program that makes living a healthier lifestyle something you can do with another person. You and your spouse, a friend, or your child will take on daily partner workouts and healthy eating for 30 days. Just having that person around is going to give you both motivation to complete the entire program and help you build stronger bonds along the way! After all, studies show that you’re more likely to put in effort and to succeed with a fitness routine when you do it with a partner. Double Time™ is a 30-day program with total-body workouts (all 32 minutes or less) that feel more like play and less like work!
Who’s it for?
Any partner pair you can think of! This program is great to do with any family member, such as your spouse, parent, kid (recommended age is 8 and older), or a friend. Great for all fitness levels.
18-32 minutes, 5 days a week, for 30 days
The Beachbody Buddy Ball or equivalently sized ball such as a dodgeball or volleyball.
I am so excited to host my Double Time Family Challenge group in November! If you are interested in this opportunity, please fill out the application below!
The requirements are that each participant is committed to participating in the group, completing the 30 day workout calendar, making healthier meals and snacks and replacing 1 meal a day with Daily Sunshine or Shakeology for the duration of the group.
I have been on my own fitness journey for 13 years and for the past 5 years, my kids have been on this healthy lifestyle with me and I am so excited to teach you what we have learned from this journey!
Now you can win the weight loss battle once and for all! The 2B Mindset is designed to help you lose weight happily so you can keep it off for good-without ever depriving yourself, counting calories, or even having to exercise until you’re ready! Created by Registered Dietitian Nutritionist Ilana Muhlstein, the 2B Mindset is a practical, simple weight loss solution that Ilana herself used to lose 100 pounds after years of obesity and yo-yo dieting. With Ilana’s advice and real-world experience on your side-including her meal and food prep ideas, even tips for conquering emotional eating-you’ll have all the tools you need to live your life, eat food you love…and still lose weight. Launching 2018!
Who is Ilana Muhlstein, R.D. Nutritionist?
Ilana Muhlstein is a Registered Dietitian Nutritionist-the highest standard in the field of nutrition. She earned a Bachelor of Science degree in Nutrition and Dietetics from the University of Maryland, sits on the prestigious Executive Leadership Team for the American Heart Association, and leads the Bruin Health Improvement Program at UCLA.
While most kids dream of becoming pop stars or famous athletes, Ilana’s early inspirations were the knowledgeable Registered Dietitians that she’d met every summer at fat camp. Once she finally had the chance to become one herself, she never hesitated. Using everything she learned, she was able to personally lose 100 pounds. She’s built a thriving private practice in Beverly Hills, and has helped hundreds of people lose weight happily-and keep it off. Now she’s revealing all of her tried and true weight-loss secrets with the launch of The 2B Mindset program.
What Ilana says about her innovative approach:
You see, I’ve always loved food and I love to eat large portions. What I needed was a diet that would let me eat and feel satisfied, while still helping me lose weight. There was no diet on the market like that…so I decided to create it myself. I not only invented a solution to solve my own weight problem, so I could lose 100 lbs, I made it my career as a Registered Dietitian Nutritionist—so I could help anyone lose weight happily and learn how to keep it off for good—and still go on living my life and enjoying the foods I love.
My mission is to help millions of people just like you win the weight-loss battle—and better yet, end the war forever. The system I created is a healthy approach to eating that lets you feel full and satisfied, while arming you with proven strategies that will help you co-exist with food in real-world situations, satisfy cravings, and anticipate setbacks before they happen — so you can WIN the weight-loss struggle every single time.
That’s why I say it’s not a diet. It’s a mindset.
But make no mistake, the 2B Mindset can help you lose weight—happily—without feeling deprived or hungry, without counting calories or cutting out whole food groups. It addresses the #1 issue with weight loss and weight management —food. Exercise is critical for living a healthy, functional life —but as they say, abs are made in the kitchen — and that’s the problem I designed the 2B Mindset to solve.
Best of all, I’ll reveal the one daily habit — so simple and powerful — that it will put you in an INSTANT weight-loss mode, whenever you try it. (You’ll need to plug into the complete 2B Mindset program to get that one!)
With the 2B Mindset, you’ll live your life, you’ll eat food the way YOU like it, and you’ll go to every party, and go out to dinner with confidence, instead of feeling tension and anxiety that you’re about to derail your weight-loss progress. In fact, once you learn the 2B MIndset, those situations can actually CONTRIBUTE to your weight-loss progress. Because, with the 2B Mindset, you’ll finally be in total control of food and your body, and you’ll have all the tools you need to reach your weight-loss goals while living a full, rich, satisfying life.
I’ll teach you the purpose of the foods we eat and when and how to enjoy them for maximum weight loss. I’ll share dozens of my personal recipes for healthy meals that taste so good you won’t believe how much you can eat — even my husband and daughter love them! And I’ll lay out all the techniques I used to lose 100 pounds — and my private practice clients have used to lose the weight and help keep it off.
Most importantly, I’ll help you shift your mindset, because a positive mindset means positive/healthy weight loss, with no more emotional eating, no more mindless snacking, and no more punishing yourself for eating food you love.
With the 2B Mindset I have just one goal — to make losing weight simple, enjoyable, and sustainable. You really can lose weight and be happy for the rest of your life! Just imagine that! I’m helping more than 100 clients and Team Beachbody Coaches experience that joy and freedom right this minute… and now it’s your turn.
Once you master the 2B Mindset, it’s yours for life. Losing the weight and keeping it off will be second nature—it will be your new reality—and food will forever remain an enjoyable part of your life. Believe me, it’s easy to lose weight when you’re feeling full and satisfied every day.
2B Mindset is for people who:
Want to lose weight, but don’t like to exercise
Do exercise but struggle with their nutrition and do not see the weight loss results they want
Cannot exercise due to injury/illness, but want to lose (or maintain) weight through better eating habits
Love food, love to eat big portions, and feel full
Are tired of yo-yo dieting, but want to maintain their lifestyle
Want an easy-to-follow way to lose weight without strict rules, like cutting food groups, counting calories, or eating small portions
Want to be free from obsessing about food and feeling overwhelmed by food choices
So I must say, my kids really struggled at one time getting in their veggies.. and picky kids and parents really struggle getting in the proper nutrition right?? Are you one of those who struggle or do you know someone who struggles??
I know throughout the years, my kids have made HUGE improvements with their nutrition because of my consistency as a parent and not giving so many options anymore. Before, I would give them so many options or just give in and let them have their chicken nuggets, fries, fruit snacks and chips… but now, they make the choice to pick healthier options without me even forcing it!
As a fitness coach, I have been able to change my lifestyle, and also impact these boys of mine!! And it feels SO good!!
One thing that helped us was using Shakeology one meal every day to help us get the extra superfood and dense nutrition in that we do not get from our normal daily foods that we get at the grocery store! I mean, yes we can eat some veggies, but the way the crops are grown today is NOT what it was years ago!!
With Shakeology, I drink it every day, but since their is SO much nutrition and vitamins/minerals, I only give it to my kids 3 days a week and only a half serving.
But…… I am so excited to announce that Beachbody thought of our kids on this one and came out with a similar product like Shakeology, BUT for kids and is ORGANIC CERTIFIED!!!! YAYYYYY!!!!
DAILY SUNSHINE it is!!!!
We tried it for the first time today and I blended it just with ice and water and then the packet of Chocolate Daily Sunshine and Strawberry banana Daily Sunshine (those are our 2 flavors), and the kids LOVED it just the way it was without even adding anything else to it!!!
The fact that I can easily fuel these little kids bodies and get the nutrition they need in them makes mommy one happy camper!!
Nutrition is important for these kids to grow into big strong human beings and to live a long healthy life!! The sooner you start, they easier they will catch on and the more likely they are to make these healthy choices when they are more independent!!
If you are interested in getting your hands on some Daily Sunshine for your kids or even for you if you struggle getting in those fruits and veggies, please EMAIL me at: email@example.com and put in the subject: DAILY SUNSHINE
We have BIG news in the fitness industry! As a health and fitness coach, I am so passionate about helping others reach their ultimate goals, feel good and confident about themselves, and also have the ability to build and create freedom for themselves and their families!
Being a fitness coach with Team Beachbody over the past 4.5 years has given me the ability to stop working full time as an ER nurse, to be home with my kids, live a healthy and sustainable lifestyle, while paying off my debt and creating an income and freedom that I could not do as a nurse!
As our organization has had much success in the US by helping to end the trend of obesity and change many lives through helping people with fitness, clean eating, and giving 1:1 support to others, we decided that it’s time to take it to the next level and go international!
What does this mean for those healthy mums and fitness lovers over in the UK?
This means that now, more people have a chance to stay accountable on their own fitness journey, have the ability to help people along their fitness journey, and change more lives, and give MORE FREEDOM!
There are two sides to Team Beachbody you can take advantage of. You can become a customer or become a Beachbody coach to help others and build a business from your own home!
Some of the products that have been a part of our lifestyle and has impacted us are ones such as Shakeology, which is our dense nutritious health shake with over 70 superfoods and tons of vitamins and minerals! The Beachbody Fitness Programs such as Insanity, P90X, T25, 21 Day Fix, Core De Force, our new workout The Shift Shop, and more! You can join our fitness and accountability groups that we run and utilize our challenge tracker app and digital streaming platform called Beachbody On Demand where you then have access to our home fitness workouts, customized meal planning, our FIXATE cooking show filled with simple healthy recipes for you and your family, and tons of health tips and ideas to keep you going along your journey and stay motivated!
My goal and job as your Beachbody Coach is to provide 1:1 mentoring to help you set realistic and achievable goals for your health and fitness and provide you with support and guidance to help you reach those goals through our private accountability groups I offer…all done online!
You also can join as Team Beachbody Coach. Coaches are independent distributor. Our job is to help others achieve their health and fitness goals by using Beachbody fitness programs and supplements and enrolling customers in support groups through the Challenge Tracker App for the daily motivation and support. As a coach you earn a commission from everything people purchase directly from your site as well as the compensation plan for helping others do the same!
I have been able to help hundreds of coaches around the United States and Canada launch successful businesses. We are a part of the #1 team in the company and have all the resources you need to build a successful foundation yourself, just as I did, along with many others on my team! My goal is to help you jump start your business with goal setting, leadership development and easily duplicatable trainings to help you hit the ground running!
If you are interested in online fitness coaching or becoming a customer and want to get your hands on popular workouts like Insanity, P90x, and the 21 Day Fix, and supplements like Shakeology, please complete the form to get all the details.
I am looking for people who are in need of support in their health and fitness and people who are looking to start their own online health and fitness business.
Please fill out the form to stay up to date on official launch dates, countries, and guidance to get started with the TOP TEAM AT BEACH BODY!
So here it is!! I have some vanilla Shakeology hanging around my pantry and since I am a huge Chocolate fan and use it pretty much every day, I felt it was time to change it up a little!!
This Pina Colada Shakeology was a hit tonight for our evening snack to help us from digging into unnecessary items in our fridge and pantry!
8-10 ice cubes
4 oz water
4 oz coconut milk
1 scoop vanilla Shakeology
1/4 cup crushed pineapple
1 tbsp unsweetened shredded coconut
Mix all ingredients in a blender and blend for 30-45 seconds
Top off with a sprinkled unsweetened shredded coconut
If you are ready to commit to your health and are looking to get daily accountability, motivation, fitness and nutrition tips and healthy recipes to help you reach your fitness goals, please fill out the application below for a spot in my exclusive fitness group where I am able to mentor you 1:1! Please only fill out if you are serious about reaching your goals!
My hubby and I were making a meal plan for the week and were thinking of different recipes that we can have as a family! My hubs suggested I make “Dirty Red Beans and Rice”…. and I had NO idea what this was… so I did some research and it sounded pretty interesting! I found a recipe and then hubs decided to add something else.. Kielbasa!! So we went for it, and it turned out really really good!!!
Hope you guys can make this and enjoy it yourself!
1 tbsp extra virgin olive oil
1/2 white or purple onion, diced
1 red bell pepper, diced
1 cup brown rice cooked according to package
1 package of turkey Kielbasa (chopped)
1 tbsp cajun seasoning
1 tsp garlic salt
1 cup tomato sauce
2 cups chicken broth
1 (15oz.) can kidney beans, rinsed and drained
Heat the olive oil in a large skillet over medium high heat. Cook Kielbasa for approx. 5 min or untilslightly brown on each side. Set aside
Sauté the onion and red bell pepper for about 2 to 3 minutes, until they soften slightly.
Add the rice, cajun seasoning and garlic powder, stirring until the rice is slightly browned, about 2 minutes.
Pour in the tomato sauce and chicken broth and stir until combined. Bring mixture to a slight boil. Add beans, stir, then reduce heat to low. Cover the skillet and cook for 15 minutes, or until rice is tender. Stir to fluff the rice. Serve warm. Enjoy!