Summer Vanilla Shakeology

I wasn’t really sure what to name this recipe, but it seems like a great drink for summertime – so there you go!

For this recipe, I used:

  • One container of coconut water
  • Half a banana
  • Half of a watermelon Chobani  yogurt (you could use the full cup)
  • Vanilla Shakeology
  • Ice

I blended it all up with some ice – DONE! It was pretty tasty!


A friend recommended a similar recipe, but she added fresh mint leaves before blending. I didn’t have any fresh mint — and I checked by biting some of the herbs I had in my fridge. Definitely NOT mint leaves. Yuck.

If you try this one, I’d love to hear what you think! Drop a comment or send me a message on Facebook. Enjoy!

I’m Still Here!

Wow, it has been over a month since my last blog! Oops. I promise I haven’t disappeared! I’ve just been so incredibly busy that I haven’t been able to even focus on writing. I’ve wanted to blog…but I guess you could say I had writer’s block. I dunno.

anybody home

Anyway, I’m here now! And I have LOTS of ideas to write about, so I plan to get back into it! A little about what’s been going on with me…

  • I’ve been studying CONSTANTLY for my personal training certification through National Academy of Sports Medicine (NASM). There is so much information to learn about the body and the science of fitness, and it takes a lot of time and energy to remember it all! I will be spending 75% of my time this week studying and re-studying. Is that a word? I might have just made that one up.
  • I also recently became a certified instructor for PiYo Strength, which is super cool! If you haven’t heard of PiYo Strength classes, you may want to check out this video and then see if any classes are offered in your area! I am fine-tuning my skills and ability to teach this class live, and will be offering it in my city within the next month. I’m pumped about that, which is great because I have people patiently waiting for the class to open!

Here’s my pretty little certificate showing that I passed the course. 🙂

PiYo Strength Certificate photo

  • I also started getting my feet wet with leading fitness classes at my new favorite gym. My instructor has been very helpful and has let me assist her with calling out reps and demonstrating the moves during our workouts. It has pushed me to work myself even harder, and I’m loving the opportunity to learn all I can from her! Hopefully I can help her offer more classes in the future, when I’m not so busy with teaching.

Which leads me to another thing…teaching. I’m both happy and sad to say that this may be the last year I teach special education. I’ve enjoyed teaching for 11 years now, but with my husband’s career and our kids getting into more activities as they get older, we think it may be best for me to put teaching aside – at least for a while. So this next year, I will not be returning as a special ed teacher. No more full days in the classroom. Instead, I will be doing a little part-time work at my kids’ school, and the rest of my time will be spent coaching and training. I love fitness so much, why not make it my job?!! 🙂 This will also give me a lot more time with my family, without coming home from work exhausted and grumpy. That’s never fun.

What is fun is that I will be able to have time helping more of YOU reach your fitness and nutrition goals! I can’t wait to get my personal training certification and start teaching classes regularly. In the meantime, feel free to message me here or on Facebook if you have questions about anything!

Want to join in on my newest 21 Day Clean Eating challenge? No purchases or Shakeology required. 😉 Send me a note, and you’ll be added to our closed group on Facebook! Have a happy Sunday!

Not THAT kind of clean eating!

Not THAT kind of clean eating!

Calling All Coaches!

If you know me at all – or if you’ve even paid a shred of attention to my Facebook statuses in the past few months – you know that I have become VERY passionate about coaching. I am a teacher by nature. I am now in my 11th year of teaching (don’t do that math in your head) and I really do enjoy helping my students learn. It seems only natural that I fell right into Beachbody coaching so well. I had a desire to make a change within myself, I worked hard and learned as much as I could, and when I saw the results I could get…I couldn’t WAIT to share that with everyone else.

If that’s the kind of person you are, then YOU can be a coach too! You don’t have to be a nutritionist or a personal trainer. You don’t have to have a perfect body. You don’t have to know it all. All you HAVE to do is WANT to help people. You have to want to be there when people struggle or have questions.

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I joined as a coach simply for the discount when I first started. I didn’t want to have to “sell” anything to anyone. But I quickly realized that I needed to share this with other people. I knew that there were people who had struggled just as I had with health and fitness, and I had to tell them what I knew could work!

The very last thing I thought of when I joined was making money. I was told that there was money to be made in this business, but that didn’t sway my decision to sign up as a coach. Remember – I just wanted to get a discount on my Shakeology! And I still don’t do it because of the money…but when you are helping people and doing something you love, you can make money. Teachers don’t do what they do for all that fame and fortune either, but we sure don’t give back the paycheck!

Beachbody-Coaching

If you are wanting to make an extra $50, $100, $200, $500 per week…or more!…Or if you just want to get your OWN products paid for…If you just want the discount like I did…Message me! I am going to let you in on an opportunity that most other new coaches and coach prospects don’t even get – you will be able to get in on a business opportunity meeting with one of the TOP Beachbody coaches in the entire business! And she didn’t make it to the top without knowing what she’s doing, so this opportunity is HUGE. If after this online meeting, you decide that coaching is what you want to do, you will be able to be in a very selective group to learn ALL there is to know about coaching from ME!

Contact me for information on this business call – tomorrow night at 9:00 PM EST!!

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A few quick recipes!

I can’t believe it has been almost a MONTH since my last post! With school starting up and all of the stress and craziness that goes with it, I have been absolutely slammed. So busy, even, that my eating has gotten off track. Life got in the way, I didn’t plan as well as I would’ve liked, and I fell back into some old habits. I have not fallen off of the workout train! But my eating has been less than stellar.

Because of that, I have recommitted to planning my meals and surrounding myself with healthy choices! If I have good food in the house and a plan for what we can eat each night, I’m not so tempted to run to the drive-thru. Today I did my food shopping for the week, and made enough food for dinner so we don’t even have to think about what to eat tomorrow – planned leftovers!

One new recipe that I tried this week was Shakeology Balls. They are also called No-Bake Shakeology Cookies, because they taste so much like no-bake cookies that most people are probably used to. These things are delicious! My 4-year old gobbled up as many as I would give him the first time I made them, and then begged me to make more after that batch was gone. The best part – he is getting a TON of nutrition when he eats his “treat.” SCORE!

shakeology balls

Shakeology Balls

Total Time: 10 min.
Prep Time: 10 min.
Yield: 25 cookies

 

Ingredients:
• 1 cup natural peanut butter or almond butter
• 1 cup rolled oats
• ½ cup honey
• 1 cup Chocolate Shakeology
Preparation:
1. Combine peanut butter, honey, oats and Shakeology in medium bowl. Mix well.
2. Roll 24 balls, each the size of 1 tbsp.
3. Flatten each slightly so takes on the shape of a traditional cookie. (I skip this step, and I also sometimes add a little water to make it mix better.)

Nutritional Information (per serving):

Calories: 112
Fat: 6g
Saturated Fat: 1 g
Cholesterol: 2 mg
Sodium: 13 mg
Carbohydrate: 12 g
Fiber: 1 g
Sugar: 7 g
Protein: 5 g
Another of my current favorite recipes is Mint Chocolate Shakeology – otherwise known as a Thin Mint Cookie Shake! Seriously, if you love Thin Mint Girl Scout Cookies, this recipe is for you. It is my absolute favorite drink to make right now, and I can gulp it down faster than any other shakeology recipe I’ve found.
mint shakeo
1 scoop Chocolate Shakeology
1 cup cold water or unsweetened almond milk (plain or vanilla)
3 to 4 drops peppermint extract (it doesn’t take much, trust me!!)
Ice to taste
I have also made this with coffee instead of milk, and with a banana for extra calories and to make it more filling. The mint just makes it great, no matter what.
I have some new workout videos that I plan to post soon, so keep looking out for those. I actually made a video today, but my cameragirl was a little off her game with the iphone. 😉 Didn’t turn out so great, so we need to have a re-do.  Until then, keep living healthy!
Kauf
beachbodycoach.com/kaufycup

My 90 Day Results and Review of ChaLEAN Extreme

((UPDATE: Beachbody used MY pictures on the CLX Facebook page! Check it out here!))

It’s over! I have completed my personal 90 day challenge of ChaLEAN Extreme. It is a three month program, and this past weekend marked the end of those three months. I am pretty happy with my results! Sorry for the poor picture quality. My phone wasn’t ready for all of this at 5:30 AM.

Slide1 Slide2 Slide3 Slide4So as you can see, I haven’t had any amazing transformation like what you might see on The Biggest Loser, but I have had some pretty awesome results! I lost a little over 10 pounds in 3 months — which may not sound like much, but when you know that muscle weighs more than fat, and I gained a LOT of muscle, 10 pounds is a pretty good number! I also lost inches all over my body. My clothes either fit much better or have gotten to be too big. I’m excited to have a reason to buy new clothes soon! My tummy is flatter, my shoulders are more defined, my booty is perkier and tighter than it was, and my thighs (my BIG problem area) have gotten smaller and more shapely! I’m not embarrassed to take my kids to the pool anymore. I’m not afraid of running in shorts (haha, inner thigh burn, anyone??). I don’t mind wearing tank tops all summer.

My body isn’t perfect. It probably never will be. But it is better and I am COMFORTABLE in my SKIN. I am proud of what I’ve accomplished – and I don’t just mean weight loss. I am proud of sticking with something for THREE WHOLE MONTHS!! I never thought I could do that, and I’m sure hubs didn’t believe me when I said I would try. I did it religiously, no excuses for skipping workouts except when we moved across the country. I increased my strength and now I can do work around the house and yard that I used to not be able (or willing) to do. I am seeing improvement and success in every area of my life. I have CONFIDENCE.

I ate clean foods probably 80% of the time. I definitely would’ve seen better results if I had watched my foods a little more closely, especially in this last month. I was a little too friendly with the wine and I let myself have some snackier foods that I should’ve done without. But I’m not mad about it! I just know what choices I have made that have given me the results I got instead of more of the muscle definition that I wanted.

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So here’s what I think about ChaLEAN Extreme: This is listed as a workout for advanced fitness people, but I disagree. Yes, it’s tough. It was tough for me when I first started. I did a lot of pushing pause to catch my breath, especially during the cardio days (HIIT, what what!!!). I would yell talk loudly, grunt and groan, and I may have let a few choice words fly. Sorry I called you names, Chalene.

But the program itself is genius. It mixes weight training with cardio to perfection. It is a program that grows with you! So you can only do bicep curls with 3 pound weights? No problem! Do it. And then when that gets too easy, move up to 5 pounds. Or on the inverse of that – maybe you are a guy and you can curl 20 pounds. Super. Do it, and do it slowwwwlllyyyy, and when that’s too easy, increase it. And uh, whether you are a man or a woman, you are going to fall in love with Chalene. She’s motivating, inspiring, not annoying, super cute, and infectious.

shake clx

Pairing CLX with Shakeology is just a winning combination. I have been able to keep my B12 levels up without giving myself weekly shots. I have felt energy that I didn’t have before, and I don’t crave as many sweets or bad foods as I did before. And knowing that I’m committed to this program has given me the FOCUS and DRIVE to push through it.

Now that I’m finished, I’ve been a little slack on exercising. I’m about to start running again, but eh…I haven’t wanted to get up and work out since my program is over. I like my coffee and PJs. I am still drinking my shakes, but I’ve relaxed a little bit in the carbs department. And you know what? My body is feeling it. Yesterday I felt like poo all day and even fell asleep on the couch. My body is telling me that what I’m doing isn’t working for me. That only means one thing…

GOTTA GET BACK ON IT.

So I’m starting Focus T25 in less than two weeks!! I already have a couple of friends who have committed to doing it with me, and I couldn’t be happier! I’m even going to force my offspring to work out with me, mwahahahaha. I’m the best mom EVERRR. And she is going to LOVE IT!!

Shakeology Cleanse, Days 2 and 3

Kinda hard to blog when your internet isn’t reliable. Hmph. Anyway, I ended up modifying the cleanse on days 2 and 3. I started out day 2 on track – had my green tea first thing in the morning. That didn’t go so well for me. Not sure if it’s my sensitive stomach or what, but I felt a little queasy after drinking the tea. Once I had my shake for breakfast, things got better. Then I was good until around 2:00-3:00 when I slipped into a total slump. No energy. I even fell asleep on the couch while K was napping. I woke up and decided that wasn’t going to work for me, so I ate an orange and a baggie of cashews. That made me feel a lot better, and I didn’t feel bad at all for snacking on clean foods since my body clearly needed it. Here’s what day 2 looked like:

Breakfast: green tea, plain; chocolate shakeology with water and ice
AM snack: whole grapefruit, peeled, no sweetener
Lunch: chocolate shakeology with water and ice (skipped the green tea)
PM snack: orange and cashews (skipped the 3rd shakeology)
Dinner: spinach salad topped with onions and mushrooms sauteed in olive oil, 1 Tbsp balsamic vinegar, 3 sweet mini peppers

I also lifted weights doing ChaLEAN Extreme Push circuit 3. BOOM.

So yesterday, when I got up, I decided to continue the modified schedule. Here is day 3:

Breakfast: decaf coffee with 1 packet Stevia and 1/4 cup unsweetened vanilla almond milk; chocolate shakeology with water and ice
AM snack: one pear with 1 Tbsp natural peanut butter
Lunch: regular coffee with 1 packet Stevia and 1/4 cup unsweetened vanilla almond milk; serving of reduced fat Triscuits (I know, I know, but I was busy and preoccupied and stressed and I actually forgot to eat real food)
PM snack: low fat string cheese
Dinner: baked cod, steamed asparagus, organic sweet corn
Evening snack: decaf coffee with stevia and almond milk, serving of almonds (can you tell decaf coffee is my fix when I need sweets? 😉 )

My feelings on the cleanse….

It’s great, if you can stick to it. Even if you modify it, you should see results. One full day on the cleanse caused me to drop 2.8 pounds of extra weight and waste. I really can’t tolerate the green tea very well, so that’s not something I would do again. I also would like to have variety in shakeology flavors because while I love the chocolate, drinking it 3x/day for 3 days gets old. But even with modifications on the second day (plus weight lifting, which usually causes me to retain water in my muscles), I dropped another pound – 3.8 pounds total in 3 days. And after the 3rd day, I still didn’t gain any weight back. I weighed exactly the same this morning as I did yesterday morning. And I know because I will keep working out and eating these clean foods (lots of fruits, veggies, and lean protein), I will not gain that weight back.

I think as long as you listen to your body and do what you feel is right (eating that orange and nuts when you need energy), you will have success with the cleanse. It’s definitely something I will try again in the future. It’s recommended to be done quarterly, or whenever you may reach a plateau and need an extra boost. I think it would be good to try after any time when you get off track, such as a vacation or holiday packed with food. All I know is I feel much better today than I did earlier in the week, which means I met my goal!!

30 Day Results

I’m a little nervous and hesitant about posting this today, but I feel like I’ll do better if I put myself out there. Take a risk. Publicly announce how I’ve done in the past month, and set myself up for the next 30 days. It’s all about accountability.

First, a little background: I’ve never been fat. Never been teased about my weight. Actually, I’ve had a lot of people tell me that I had a good body, or I was skinny. I ate whatever I wanted, whenever I wanted. Heck, I used to be a Miller Girl on the weekends, back in my single days. I was mostly a size 6, and during my divorce from my first husband, I had my first experience with a gym. I hired a trainer and really toned up. I didn’t stick with it though, and ended up slipping back into being mostly sedentary.

In Dec 2007, I married my current husband. Of course, I went to the gym sporadically until our wedding, trying to look as good as I could in my wedding dress. I was somewhere in the low 130s, somewhat toned up but nothing spectacular. I had my trouble spots (ahem, THIGHS). Then 2 months later, I got pregnant. And all hell broke loose. I ate and ate and ate. And then I miscarried. And I ate some more. We went out to eat often, and it was nothing for me to throw down a bacon cheeseburger, fries, and a margarita at Chili’s a few times a month. And that’s just ONE example. In November of 2008, I got pregnant again. By the time I saw that positive pee stick, I was already wearing the elastic waist pants I had bought 8 months before during my failed pregnancy. I wasn’t even “showing” yet – I was just chubby.

During my pregnancy with KK I went from around 140 to 186 on the day I gave birth. That’s a lot. He was a big baby, but I had no business gaining that much weight. My doctors now think I probably had gestational diabetes and just wasn’t diagnosed. I quickly dropped back down to the 160s after having him, and found my way into the 150s a few months later. I joined a gym co-op when KK was a baby and worked my way into the 140s. I was so happy to be back to my pre-baby weight…but I really wanted to be back to my pre-pre-baby weight. I wanted my Miller Girl body back – the body that snagged my husband. I didn’t feel attractive and I didn’t feel like I was good enough for my husband.

So off and on, I worked out, trying different things. I worked out to videos at home, and I worked out at the gym. I got into running and even completed my first half marathon last year. I was happy with my running accomplishments, but I still wasn’t where I wanted to be. I wasn’t happy in my skin. I tried to eat healthy foods sometimes, but I lacked the complete dedication and motivation to really stick with it. I needed a plan.

I saw my friend, Kelly, post a link on facebook about her progress. She had lost SO MUCH WEIGHT just by eating clean, drinking Shakeology, and doing workouts at home. She’d tried to talk to me about it before, but I wasn’t ready. I didn’t want to spend the money. Shoot, I didn’t even have a job! How can I justify dropping more money on something else when I rarely even used my gym membership? But something about it pulled me in, and I said I would do it. So I signed up as a coach (wooot 25% discount!!) and I got started. I got rid of ALL of the unclean foods in my house, I read up on clean eating, I had Kelly hold my hand every step of the way until I felt like I was able to do it on my own.  And now look. 🙂

For 30 days I have been eating clean (ok, that’s more like 45 days), drinking my Shakeology, and doing ChaLEAN Extreme 5 days a week. I’ve supplemented just a little – some extra ab workouts here and there, some short easy runs on occasion. But for the most part I just spend 30-40 minutes a day working out at home. Here are my results:

Slide1 Slide2 Slide3Like I said, I’m pretty nervous about putting this out there for everyone to see. I am very much not comfortable showing this much of my body, and I still would not want to be at a pool or at a beach in my bathing suit. BUT – it’s ok because I know that I’m improving. I can see the progress, even though my body is still not the body I want. And I know I’m not done! I started phase 2 of my workout today and BOYYY am I feeling it!! I lifted so heavy that it was difficult to just scoop out the powder for my shake afterwards, haha. I expect to see some nice tone at the end of May. Oh – and today I reached my goal weight!! I had planned to be 135 by today, and this morning I weighed in at 135.6. WOOOOOT!!. I don’t even know what goal weight to set next – I’m just excited for some muscles!

 

Reflections on April, Ramblings

Well…it’s almost the end of April. I started doing ChaLEAN Extreme on March 31, which puts me almost 30 days into this program. I can say, without a doubt, that I have some AMAZING results. It may not be that noticeable to other people, but I can tell a huge difference in myself.

I stopped drinking sodas somewhere in March. I did have a few sips of Hub’s sodas when we were camping last month, but I haven’t bought any or drank any since then. For the most part, we haven’t had fast food since the beginning of March, either. On a long trip to the beach and back, I did make a fast food stop for one meal each way. I had planned for the trip fairly well, but not quite well enough.

I have eaten clean foods about 80-90% of the time during the past month. I’ve cut out almost all added sugar (there is a small amount here and there). I’ve cut way back on breads, pasta, rice. I have had very little beer or wine. I mostly load up on fresh fruits, veggies, lean meats, and healthy snacks. I’ve also been drinking Shakeology about 5-6 days a week, getting tons of nutrition.

During this past month, I’ve been told my eyes are whiter, I look good, my arms are showing definition, I look like I’ve lost weight, my legs are looking nicer…and my daughter has simply said, “You’re different.” And she’s right. I am. I have a feeling like I’ve never had before. Happiness and such a positive outlook every single day. That’s not to say I don’t get grumpy or down or tired. I do. It happens. But I am LOVING who I am right now. I am so happy with myself because I know that when I want something, I’m going to work hard and bust my butt to get it. I know I’m strong. I can tell how much stronger I’m getting each day – with working out and with eating. My patience with my kids is better than it’s ever been. My energy levels are higher than before. And I’ve lost weight! About 9 pounds so far, though that really isn’t the most important thing to me. I want to be happy in my skin. I want to be toned and lean and strong. My end weight isn’t even something I’m that concerned about. I want to be healthy.

I’m so excited about what I’m doing and where I’m going that I just can’t stop myself from wanting to infect everyone else around me, hoping that they catch on to this, too. And maybe some people aren’t ready for that, so they might not listen. They might push me away or hide me from their news feed on Facebook. That’s ok. But if I can let this domino on to one other person, I will be happy.

I’ve started this blog, hoping to put information out there to help someone. My friends, my family, and even strangers who may stumble across it. I started a clean eating group on Facebook to give even more support to friends and family members who are really ready to take an active step towards eating better and being healthier. I am helping another Beachbody coach with a monthly exercise group, so we can give support to those who want to be more fit and see changes in their bodies. Something I am doing has to work. It has to help someone out there. And that is my goal.

It’s challenge time!!

I recently became an Independent Team Beachbody coach, and signed up to do a 90 day challenge. In my challenge, I will be eating clean, drinking Shakeology daily, and doing a workout of my choice. With the help of my friend, Kelly, I chose to do ChaLEAN Extreme – 6 days a week for 3 whole months!

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You have NO IDEA how excited I was when my package was delivered today!! I had been keeping up with the tracking information, and I knew it would come today. You’d think I was watching out the window for Santa Claus to arrive or something. I’m not sure the FedEx man got such an enthusiastic squeal and thanks from anyone else today. My challenge doesn’t even start until April 1, but I think I’m going to have to at least check out my DVDs tomorrow. I can’t wait another week.

There’s still time to sign up if you want to join me for the challenge! All you have to do is purchase a challenge pack from Beachbody, which would include your choice of a Shakeology flavor (seriously y’all, I’m not lying when I say this is the best shake I’ve ever tried. And I hate shakes.) as well as your preferred workout program. It can be P90x, Slim in 6, Turbo Jam, or another choice … it doesn’t matter! As long as you are committed, you will see results. There is also a 30 day Clean Eating group that will start on April 1 for those who aren’t ready to jump into a workout program but would like to work on cleaning up your eating habits.

My goal for doing all of this is to mostly tone up. When I had K, who is now almost 4 years old, I was big. Like, probably had gestational diabetes and didn’t know it. That kind of big. I’d gained close to 50 pounds with him and it didn’t come off easily. I worked hard, watched what I ate (somewhat), and lost most of it. I’ve been hanging around my current weight for over a year now, and I’m still not happy. It’s not even the weight so much as how it sits on my body. I don’t want all that extra squish. I could keep my same weight and be fine as long as I reduced my amount of body fat and increased my lean muscle. Tomorrow, I get to use my fun little body caliper tool to pinch my fat and see just how much there is on my body. Yay.

It’s ok though, because I know I won’t look like this in 3 months. I won’t look like this in 30 days. I already look better than I did 2 weeks ago. From cutting back on extra sugars and processed foods, my stomach isn’t nearly as bloated as it was. I can button my jeans without a struggle. And that is a little victory in itself.