Seven Day Spring Slimdown

I'm starting a free Seven Day Spring Slimdown Group on Monday, April 6th. I know I haven't done as well as I should over the winter but I am ready to get my butt back into gear! If you're new to exercise and/or just need to get back in to practice, this group will be perfect for you. If you're interested send me a message at facebook.com/janashealthychapter, comment here, or email me at janashealthychapter@gmail.com. Just to sweeten the group, I'll be adding a door prize at the end of the week for just a little extra incentive!!

The only thing I ask of you is to sign up for a free Beachbody membership HERE!!!  You will get me as your personal Coach, access to BB message boards and forums, and the WOWY SuperGym!  You can't beat it!  You will not be asked for credit card info unless you decide you want to purchase a fitness program or Shakeology.

Meal Prepping

Last night was one of my weekly meal prep nights.  I like to prep for three days at a time.  Because my tastes change so much during the week I've found that this helps me to not become bored with food. When you get bored with your food, you start eating things you shouldn't.  So below I have the following for my 21 Day Fix Menu:

Breakfast:  Oatmeal (instant - not the best but it will do for 3 days) and blueberries

AM Snack:  Shakeology, greek yogurt, 1/2 banana, and spinach (not pictured) which will be blended together

Lunch:  Salad with cucumbers, tomatoes, hard boiled egg, turkey dogs, and homemade dijoin vinaigrette (not pictured)

PM Snack:  Hummus, whole wheat crackers, and an apple

Dinner:  Stuffed bell peppers with ground turkey, and veggies on the side (butternut squash and mixed veggies)

Dessert:  1/2 banana and 1 TBSP of peanut butter

It usually takes me two hours in the kitchen to prep.  But it makes things so much easier during the week.  I pull out the tupperware and just heat it up and I'm good to go.

If you need some ideas on meal prepping or are just curious about it or think it may be a bit overwhelming, let me know.  I'd be happy to help you in anyway that I can!

You're a Badass!

This post coincides with yesterday’s post on how to deal with miserable people.

Sometimes it takes us awhile to find out who we really are as a person.  Some people know who they are and feel as if they have to hide it from everyone else for fear of being an “outcast.”  Some people are lucky enough know who they are at an early age and could care less what others think of them and therefore live a happy, healthy, satisfying life.  It took me a long time to figure out who I really was and become a happier person.  Not knowing who you are leads to stress and anxiety.  So many people struggle with stress and depression on a daily basis that it’s becoming an epidemic.

This article from mindbodygreen.com is a great tool in helping you figure out who you really are.  Click HERE to read!

Don’t worry about what other people may think of you.  Be the person you were meant to be and share your happiness with anyone you may encounter.

I want to be someone who is constantly helping others, someone who won't judge, and is continually growing.  Do you need some help figuring out who you are?  Do you need some guidance?  I'd love to get you started on your journey.

Haters gonna hate hate hate...

It’s true!  You’ll always have haters in your life.

I had a ridiculous evening last night dealing with someone who is miserable with her life and in turn is trying to make me, and other people I am trying to help, miserable as well.

Most people want to be happy or change their lives to become a happier person.  You then have those few people who are always miserable, have no desire to change their outlook, and on top of that, want to make everyone else around them miserable.  I’ve also noticed with my weight loss (-76 pounds) that there are some people who become jealous of your success.  Instead of being encouraging, they try their best to bring you down and/or stop you from becoming even more successful.

I woke up this morning thinking I’m still going to help myself and others no matter what anyone says.  Believe in yourself and don’t let haters bring you down.

Join a group that has like-minded goals and WANT to see you succeed.  Thankfully, I have a wonderful Beachbody group with men and women who do nothing but encourage and support each other.  If you need a similar group, please contact me and let me help you find a group that will fulfill your needs and help you succeed and reach your goals!

And just for fun...just Shake it off!

Shakeology Challenge Group

Are you interested in trying Shakeology? Not sure which flavor you would like? My team is having a 7 Day Shakeology Challenge starting April 13th. If you've ever been interested in trying Shakeology, this would be the perfect way to get started.

Shakeology is your daily dose of dense nutrition. It's simply the most delicious, superfood-packed protein shake on the planet.

Email me at janashealthychapter@gmail.com or visit my webpage HERE!

Weekly Goals

Happy Monday!

I like to set weekly goals for myself. I write them down and keep them next to my desk so that I can see them every morning.

My goals this week are: 1. Wake up earlier 2. Exercise for at least 30 minutes a day and/or walk 3 miles a day 3. Stick to my meal plan 4. Finish some projects that I've been putting off 5. Stick to my daily schedule!

What are your weekly goals? Maybe I can help you figure out what type of goals you need to set for yourself to help you feel more productive. Comment below or pm me.

Friday Five

Friday Five

What are your Five favorite fitness activities?

1.  Burpees.  I couldn’t do them when I first started but now, I’m slowly getting better at them.

2. Walking.  I love to go for a long walk, especially now that it’s getting warmer

3.  Yoga.  I’m working on my balance and flexibility and am loving it.

4.  Kettlebell Training.  You get dumbbell training and cardio at the same time!

5.  C25K - I’m not a runner, but I will jog…slowly.  This program helps you train for a 5K.  I completed my first last year and am planning on completing another one soon!

Thirsty Thursday

Today is #ThirstyThursday!

so...

Dink All The Water!

Quick rules of thumb for drinking water:

- Drink half your bodyweight in ounces of water (if you weight 160lbs, drink 80oz of water each day).
- Carry a bottle everywhere with you as a reminder to keep drinking.
- Eat raw fruits and vegetables – they are dense in water. You can get water from food, not just from beverages.
- Drink water and other fluids until you urinate frequently and with light color.

Wellness Wednesday

Today is #wellnesswednesday

Bananas! Who doesn't like bananas? 

Not only are they portable and full of essential vitamins and fiber, their rich potassium content is useful in preventing the onset of high blood pressure, stroke, immune disorders and muscular cramps. They’re also great with a quarter cup of peanut or almond butter for a healthy protein-to-carb ratio. Portion: small banana or 4 oz. sliced. The greener the better! Brown/speckled bananas are high in sugar.

Happy Saint Patrick's Day!

Happy Saint Patrick's Day!
Here's an Irish Blessing today just for you.

As a bonus, I'm posting a Healthy Irish Recipe!

Crock Pot Guinness French Onion Soup & Irish Cheddar Crouton

courtesty of "The Skinny Fork" blog.  You can find it HERE!

The Skinny:
Servings: 6 • Size: 1 Cup Soup + Crouton • Calories: 272.1 • Fat: 11.7 g • Carb: 24.7 g • Fiber: 3.2 g • Protein: 14.4 g • Sugar: 1 g • Sodium: 752.1 mg

Ingredients:
French Onion Soup:
4-6 Onions (About 8 Cups), Sliced Thinly
5 Garlic Cloves, Minced
2 Tbsp. Light Butter
6 C. Reduced Sodium Beef Broth
1/2 C. Guinness Draught Beer
1 Tbsp. Reduced Sodium Soy Sauce
1 Bay Leaf
1 Tsp. Red Wine Vinegar
1/4 Tsp. Dried Rosemary
1/4 Tsp. Dried Thyme
Salt & Pepper To Taste

Croutons:
6 Slices French Bread (1 Oz. Each)
6 Oz. Irish Cheddar, Sliced (I used Kerrygold, Aged)

Directions:
Place onions, garlic, and butter into your slow cooker.

Cover and cook on high heat setting for 45 minutes to an hour or until onions begin to soften. Yes, your slow cooker will be pretty full of onions. Don't let it scare you! They cook down.

Stir broth, beer, soy sauce, bay leaf, vinegar and spices into the onions.

Cover and cook on low heat setting 6 to 8 hours (or high heat setting 3 to 4 hours) or until onions are very tender.

Once the soup is finished, remove the bay leaf.

Right before serving, preheat oven broiler and set out individual slices of french bread onto a baking sheet. Top bread slices with 1 oz. of the cheese each.

Broil until the cheese is bubbly and slightly browned.

Ladle soup into bowls and top with toasted 'croutons'. Serve piping hot and enjoy!

My Favorite Recipe Right Now

Most of you may be aware that I just finished Round One of 21 Day Fix.  I've been eating ALOT of food but it's all clean and healthy.  #nocheatsfor3weeks  I am taking two weeks off and concentrating on Piyo but will still be using the 21 Day Fix Nutrition Guide and containers and starting back with Round Two April 6th.

Today, I cooked the best meal I had had since starting 21 Day Fix.  

Turkey Quinoa Taco Bake

It was DELICIOUS and I will be making this again soon!

I found the recipe HERE! from Michelle's Fit Life Blog.

Here are my pics from the recipe.

Here's the recipe:

Turkey & Quinoa Taco Bake

Makes 4 servings (Big Servings)

Each serving = 1 yellow, 1/2 green, 1/2 purple, 1 blue, 1 red

Yellow Container Ingredients

1 cup uncooked Quinoa

Red Container Ingredients

20oz package 93% Lean Ground Turkey

Green Container Ingredients

Chopped Red or yellow or green pepper*

Chopped onion & Jalapeno* ( I don't use jalapeno - Spicy foods make me ill)

Purple Container Ingredients

Tomato Sauce (low Sodium) 2 cups 

Blue Container Ingredients

Shredded Cheddar (4 Blue containers worth)

Freebie ingredients

Juice of 1 lime

Garlic 3 cloves minced

Chili Powder 2 Tbsp

Cumin 2 Tsp

Onion Powder 1 Tsp

Chopped Cilantro 1/3 cup

Hot Sauce to taste (optional) ( Again, no hot sauce - it makes me so sick)

Directions:

1. Preheat Oven to 350 degrees F. Spray a 9X13 baking dish with cooking spray & set aside.
2. Add Quinoa to 2 cups water in a Medium saucepan & bring to a boil over medium heat. Boil for 5 minutes. Turn heat to low & simmer for about 15 minutes, or until water is absorbed. Remove from heat & fluff with a fork. Cover quinoa & set aside.
3. Spray frying pan with non-stick cooking spray. Add onion, garlic & jalapeno & sauté over medium-high heat for 1 minute. Add the ground turkey, breaking it up as it browns. Cook for about 5 minutes & add the peppers. Cook for 3-4 minutes more, or until meat if no longer pink.
4. Add the juice of 1 lime, cumin, chili powder & cilantro. Stir to combine. Adjust seasonings to taste.
5. Remove from heat & add the quinoa to the meat & veggie mixture. Pour in the tomato sauce & hot sauce if using & stir. Add 1 blue container of shredded Cheddar Cheese.
6. Pour mixture into prepared baking dish. Top with remaining 3 (blue) containers of Cheddar. Cover with foil & bake for 20 minutes. Remove foil & bake for an additional 10 minutes or until cheese is melted & edges are bubbling. Remove from oven & let cool for 10 minutes.

*These veggies should total 2 Green containers when mixed together.

Weight Loss Tips and Clean Eating Group

Hi guys!  I am hosting a FREE 7 day Weight Loss Tips and Clean Eating Group via Facebook starting Monday March 16th.  If you want, you can just watch and learn - and get involved physically in my next group.

This group is open to ANYONE so invite your family and friends along for support. However, space is limited.  It will be a fun way to meet new people on the same health journey as you. This will be a NO JUDGEMENT- HATE FREE ZONE! We are all here to support and encourage each other as we make healthy lifestyle changes. I encourage you to ask questions, help others, and have fun!

It’s really simple to join. All you need to do is go to my LIKE page on FB by clicking here and then click JOIN on the event. You will see it posted on my page when you scroll down. I can't wait to meet you if I haven't already and to get going on this fun adventure.

ARE YOU READY TO GET STARTED?

create a FREE teambeachbody account and add me as your free coach:

1. go to www.teambeachbody.com/janaogrady

2. Click the blue “join team beachbody” button

3. Click on "Sign me up for FREE membership”

4. Create your account

5. Let me know via fb so I can make sure you were added

Then Sit tight.  I’m finalizing the details on the challenge, I'll add you to it before we begin.