I'm obsessed with this breakfast sandwich. It's so simple to make yet healthy and delicious. Here's what you'll need:
^^^Get yourself a bag of Ezekiel 4:9 Sesame English Muffins or whatever your heart desires^^^
^^^Mash up 1/2 of your ripe avocado with some lemon juice, himalayan salt & set aside^^^
^^^Make 2 sunny-side up eggs & toss some fresh ground pepper on top^^^
^^^Toast your muffins (tee-hee). Once everything is cooked, start layering. You'll want to smear the mashed avocado in a thin or thick layer (depending on taste), than add cheddar cheese, slice of tomato, slice/s of turkey bacon, 2 sunny-side up eggs, the remaining 1/2 of your avocado sliced & the top of your muffin^^^
Hey everyone. I'm excited to announce that I've revamped my blog design, layout and concept. I'll be posting on a consistent basis from here on out. I look forward to connecting and getting to know you.
The Ultimate Reset is a three-phase program designed to help get rid of the toxins in our bodies. It's a total body reset to get people healthier on the inside, the same way Beachbody fitness programs help get you in shape on the outside. No, this detox isn't like the Master Cleanse (Lemonade Diet) where you can only drink spicy, lemony liquid H20 with maple syrup for 16 days straight. In fact, it is the complete opposite! The great thing about the UR is that throughout your entire 21 day journey, you are nourishing your body with actual food and there's no starvation! The meal plan consists of fruits, veggies, grains and it even allows you dairy and meat for the 1st week. Ok, ok, I know what you're thinking....How does it work? Well, there are three phases: Phase 1 - Reclaim In Phase One, you Reclaim your body by accessing its inner chemistry and preparing for change. You'll slowly remove foods such as red meat and dairy, which are known to place stress on the digestive system, from your diet. Think of it as you being the doctor and you're prepping for surgery. You're devoting the 1st week to scrubbing your insides and prepping for the elimination of red meat and dairy so by week two, you are completely Vegan. Phase 2 - Release In the second week, Phase Two, you begin to Release the toxic compounds that are stored within your tissues, clogging your cells and blocking proper nutrient absorption. This phase includes a gentle colon cleanse. You'll now be eating a fully vegetarian diet. Phase 3 - Restore In Phase Three, the third week, you'll Restore your metabolism to maximum efficiency, putting nutrients, enzymes, and pre- and probiotics back into your system. You'll cut back further on grains; now you'll be eating mostly fruits and vegetables. So WHY am I doing it? For starters, we ALL should do a detox from time to time. If you're ever feeling run down, worn out, notice a decline in your performance in any aspect of your life, it may simply be that you're out of tune. We tend to live in a fast-paced, rushed, high-stress, hurry-up, eat-on-the-run kind of world. The holidays are officially behind me and now I can concentrate on not only making my body look good on the outside but I can really focus these next 21 days to polishing my insides. How many of you devoured into Easter candy yesterday and didn't hold back on dinner? I know I didn't. It's ok though, we move on and refocus. The UR is my way of cleaning my insides and removing all the toxins from my body. It's a great step in the healthy direction I plan to go in. I'll be keeping a journal of my entire 21 Days. If you'd like to read more about what the UR entails, click here. I hope you'll join me on my journey...... Rosie xo
One question you should ask yourself before you start your healthy journey is, "how many calories should I be eating daily in order to see progress and reach my fitness goals?" There are numerous ways to do this and I'm here to show you one of those ways. Now first things first, you HAVE to get on the scale and weigh yourself. I know it can be scary and uncomfortable but that's the only way to not only mathematically figure out your calories but more importantly you want to know where you stand at this very moment before your journey begins so you can see how far you have progressed. With that said here is some super easy math to figure out what your calorie target is:
Now that you know what your calorie target is you're thinking, "Ok, so what do I do with that?" Well, that's the number of calories you're going to eat to lose weight. If you're like me, my calorie target is 894 and it's not even on the chart below. So what do I do? It's easy, you round up to 1,200 calories. If you're more than 2,300 calories, round down to 2,300.
1,200 - 1,499
Calories
1,500 - 1,799
Calories
1,800 - 2,099
Calories
2,100 - 2,,300 Calories
Veggies
3
4
5
6
Fruits
2
3
3
4
Protein
4
4
5
6
Carbs
2
3
4
4
Nuts/Cheese
1
1
1
1
Seeds/Dressing
1
1
1
1
Oil/Butters 1 Tsp
2
4
5
6
Each number in the chart represents the number of servings you should have for each food group. Now that you know what your calorie target is and how many servings you need to be consuming, it's time to write out your grocery list and prepare a meal plan so that you can make sure you're eating enough calories. Now get to it!
Lets face it, eating healthy can be boring at times. It's so much easier to grab a bag of chips or cookies on the go or convenient to heat up a microwave dinner or food in a can but lets be real. It's all processed foods that are terrible for us! When I stop and think of all the crap these companies put into our foods it makes me angry! It's mind boggling how many people out there are oblivious to what they're eating. I'm no angel. For a while I just got burnt out and ate for convenience and pleasure. I didn't care how bad it was for me. As I started to see the pounds pack on my small frame I realized something needed to change.
I started doing research and following public figures that were into fitness. I taught myself and made it a habit of checking the back of the labels to see exactly what was in the food I was about to purchase and turned to Organic food. It took some getting used to. Just because an item says it's Organic or Fat Free doesn't mean it's healthy and good for you. If you can't pronounce the ingredient, most of the time you shouldn't eat it. I used to count calories and weigh my food but who wants to live like that? Most of us aren't prepping for a fitness or bodybuilding competition. We just want to eat normally. If I think I'm on a diet and eat bland food, chance are I'm not going to be successful and I'll give in to my sweet tooth. The key is to eat the foods you love in moderation and to make small changes here and there. Don't think of it as a "Diet" and think of it as a lifestyle change. You're only doing yourself a huge favor by feeding your body the nutrients it needs. Who says you can't enjoy a glass of wine or a piece of chocolate? In my opinion, it's needed! Your body needs that shock factor from eating clean, healthy foods too and we all love a little indulgence, just not too much.
Ok so let's get to it. A day on the 21 Day Fix is NOT boring. The great thing about it is that you can still savor your fave foods by cleaning them up! Instead of having the sour cream and cheese loaded with fat, choose low fat instead. Before grabbing that white loaf of bread, skip on down to the Ezekial bread section where you'll get a lot more nutrients and there isn't a bunch of extra stuff in your bread that you don't know how to say. Here is an example of what my day looks like following the eating plan: Breakfast:
2 Scrambled Eggs with Broccoli, Steel Cut Oatmeal with PB, Blueberries & Cinnamon
OR
Ezekial 4.9 Cinnamon Raisin Toast, 1 tsp of Peanut Butter with 4 Slices of Turkey Bacon & Strawberries
Snack 1:
Basil Delight Shakeology
Lunch:
Balsamic Chicken & Veggies
Snack 2:
12 Almonds & 1 Apple
Dinner:
Chicken Stirfry
And just like that you've got 5 meals. I prefer 5 small meals as opposed to 6 because well, that's just how much I want to eat! Too each their own. Hope this helps.
If you'd like the recipes to any of these meals, message or comment below. They can also be found on my Facebook page. Click here. Don't forgot to sign up to my blog to be notified on my next post. Please feel free to post any recipes or links to your fave healthy foods as well as sharing my blog post. Sharing is caring.
The most common question I'm getting these days is, "What exactly is the 21 Day Fix?" To put it simply, it's a program that teaches you about portion control in addition to 30 minute workouts and your daily dose of Shakeology.
You see, what people fail to realize, is that no matter how much cardio or weightlifting you do, if you're not eating right you won't get the results you're looking for. Eating a cupcake or bowl of pasta then running on the treadmill for 45 minutes doesn't cancel each other out. Haven't you ever heard the term, abs are made in the kitchen? Well, it's a true statement!
The 21 Day Fix program helps you to understand how much you really should be eating without having to count calories. I mean seriously, who has the time or patience for that? When you purchase a Challenge Pack, it comes with all of your essential needs. You'll receive color coded containers for specific food groups. As long as you're eating off of the approved list of foods, if it fits in the container YOU CAN EAT IT!! Along with your workouts you'll also receive a 30 Day Supply of Shakeology with an 84 page food guide.
Great news is that you don't have to give up the foods you love. You can still have your glass of wine or chocolate covered raisins. The program is designed for you to lose weight by eating right and working out to the daily 30 minute workouts but we all have a sweet tooth and that's ok. The key is moderation.
Take a look at this video to give you a better understanding of what the 21 Day Fix is all about....
Let me be frank. This post isn't meant to "talk" you into purchasing the program. This is a tool for you to utilize and only YOU can make that change. Either you want to continue making excuses for yourself as to why you can't and won't or you'll make that first step.
Honestly, if you're tired of the quick fixes that don't work or the magic pills that promise so much but you're left empty handed just STOP and dedicate your next 21 days to changing your life. If you put in the work you're sure to see results! Take a leap of faith. To order your 21 Day Fix click here.
P.S. 21 Day Fix sold out in its 1st day. Due to popular demand, there is an estimated 10 day delay in shipping so when you order your Challenge Packs you won't be charged until your order is ready to be shipped. The longer you wait to order the longer it will take to become a NEW YOU!
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