Quick Fit Tip

Seriously craving something yummy while watching football on Sunday! But.......

I didn't want to derail completely since I ate pizza yesterday :) So I whipped up this "pudding" as a night time snack <3

1/2 packet or scoop of Chocolate Shakeology or Vegan 

1 cup plain Greek yogurt 

* new cafe latte would be yummy too!  *

Quick n yummy <3

P90X Live Coming to Western/Central PA

www.p90xlive.com

I am very excited to bring two amazing certifications to the Central/Western PA area.

1. Ebensburg Fitness Ebensburg, PA Feb 21st
2. The Summit Tennis & Athletic Club Altoona, PA Feb 28th

Who would make a great instructor?

• * anyone who wants to further their education with fitness, physical therapy, personal training, and in the medical field
• * anyone who is already an instructor and wants to add another format to their resume
• * the newbies, who want to learn something new!
• * anyone who loves fitness!

This is NOT just for people with prior experience. You will receive hands on training in just one day, and walk away with a P90X certification for one year, and all the tools you'll need to move forward with it.

A little extra.....
* there will be a photographer at both certifications taking action shots, group shots, and individual pictures so you can show off to your friends and family... and use them to advertise for your classes!
* RAFFLE for the first 10 people who sign up at either certification... lots of great prizes!!!!!

I am looking forward to bring my passion project, P90X Live and Beachbody Live to your area!

Tag a friend, bring a friend, and let's BRING IT!

www.p90xlive.com for more information and to register! 

Get in early, spaces limited!

How to register.....

follow the link provided above

click "Find an Instructor Workshop"

and scroll down to either of my two certifications (listed by date)

click Register and you are on your WAY!!!!

Can't wait to meet you!

mommyburgh@gmail.com

www.facebook.com/erika.levarse

January Meal Prep: Success Starts with You

Cleaning out your Pantry/Fridge!

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What you BUY....you will EAT! Something I learned when I was doing many Beachbody programs....if I only kept healthy foods in the house...those were my only options. 
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If you share your house with friends and family who are not on board with your new lifestyle change, I strongly advise you to designate specific cabinets or refrigerator shelves for unhealthy foods - and practice averting your eyes.
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--Set up a separate shelf in your pantry, above your eye level, and put all of your family's unhealthy foods on this shelf. Put your healthy options on shelves at or below your eye level so when you reach into the pantry for olive oil or coconut milk, you don't have to reach past bagels.
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--Do the same thing in the fridge - make one shelf dedicated to your family's soft drinks, baked beans, cheeses, and anything else that doesn't fit into your meal plan - stock your shelves full of veggies, fruit, healthy meats, and water.
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--Ask your family not to leave out foods or appliances (like the hot-air popper) that can trigger cravings.
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--Leave the room after dinner if your family is having an off-plan dessert - you can easily use that 5 or 10 minutes for a little "you-time." Or, create your own healthy dessert featuring fruit, sweet potato, or kale chips, and join in the family fun while still sticking to the plan.
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--Make one room in your house a "food-free" zone. Enjoy the company of your family or indulge in relaxing activities without a focus on food (and without being tempted by what your kids or spouse is eating in the chair next to you).
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Do you see family members derailing your success? How can you plan ahead to avoid that?

Be a Student!

Take out all the guides provided for you with the program... they include those for a reason!

Watch YouTube videos by searching the program you are doing for tips and motivation.

Set up a Pinterest board for clean eating ideas!

And be ready to ENGAGE in your accountability group!

How to PREP for success! Don't leave your workouts and eating healthy to chance and circumstance! 

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- Find your Motivation... what drives you??? Maybe you can lay out those jeans you want to fit back into, or put a picture of yourself where you think you look absolutely beautiful on your fridge, or set a reminder on your phone to signal you daily with what you want most out of this journey.... it's endless!
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- Clean out your Pantry (See Above!!!!)
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- Read the Guidelines & Guides that came with your challenge pack!
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- Take your BEFORE Pics! Go here to find out how!  
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- I prep all of my meals at the beginning of the week- get the grunt work out of the way so that when I'm strapped for time during the week...I just grab my meals...Heat & eat baby! REMEMBER...MOST of your results come from your DIET! 
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- Water! DRINK IT PEOPLE! **A good rule of thumb...Take your weight...divide by 2. That will give you the Ounces you need to drink daily (Example: 140 lbs/2 = 70 oz)
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- Imagine yourself in 21 days. What do you feel like? How do you look? Do you have regrets <<OR>> or are you a better version of yourself, with an accomplishment of going through a legitimate 21 days of eating, exercising, and experiencing COMMUNITY. KNOW when you are going to get your workout in and THINK about the sense of accomplishment you will feel in 21 days! WIll you make your future self PROUD?
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- It is time for you to snap the dreaded BEFORE pics... but I don't want you to get discouraged or put them off because these are the pics are but a mere reflection of your PAST decisions... From this point forward... these are your GOODBYE pictures... because you are about to CHANGE into a reflection of the daily decisions you make over the next 21 days... and let me just tell you... You are going to WANT to have these goodbye pics to show people (and yourself) HOW FAR YOU HAVE COME at the end of this challenge!!! Make sure you save them on your computer or camera so that we can compare them to your NEW SHOTS on day 7, 14 & 21!! 
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EVERYDAY the decisions you make regarding exercise and food will have everything to do with how you feel come day 21. And these 3 weeks are going to pass whether you commit to yourself and the group or not. Why not dig deep and see what you’re made of!? Are you with me?? 

That's the magic of Team Beachbody. You and Me. If we want to be an instigator for change, let it begin with us!

January Meal Prep: 2 Hidden Secrets

Pssssssssst........... want to know a secret??????

Here are 2 of my best kept secrets for staying on track and meal prepping like a BOSS!

1. It goes without saying, Shakeology! Yeah I'm still drinking this stuff... 4 years later! And after tossing my first bag in the trash because I hated it.... oops!!!! 
But I LEARNED that it was the best dose of super foods for me that's on the market. smile emoticon 

2. I love this!!! I buy one of those rotisserie chickens at the grocery store from the prepared foods section, and shred it into a tupperware!
Instant salad toppings, snacks, filling for wraps, and a quick meal for the kids!!!

smile emoti
Now ya know! Happy first Monday of 2016!!

It goes without saying.....

Find me on Facebook!!

 heart emoticon

January Meal Prep: Caesar Done Right

One of my favorite meals, whether it's at home or at a restaurant, is a chicken caesar salad. I am not so much a sweets person as I am a crunchy savory person. Anyone else agree? 

So when I started taking my health and fitness a little more seriously, I knew I had to cut out the fatty dressing in my beloved Caesar salads. 

Here are my favorite tips, tricks, and ways to cut the calories... plus get a little creative... with the Caesar salad!


Chicken Avocado Burritos!
http://omgchocolatedesserts.com/chicken-avocado-burritos/

This is a little bit of a long shot, but still OH SO GOOD. There are a few ways to you can make it healthier, but it can very much be 21 Day Fix approved if you portion correctly!
My tips to take it down a bit... instead of white shells use a whole wheat and cut back on the cheese.















Pasta Salads!
http://www.eatingwell.com/recipes/broccoli_feta_pasta_salad.html

This is the first of 2 pasta "salads" that I want to share. Seriously, how yummy is a pasta salad? You can get the taste of a Caesar, minus the lettuce, and still keep it healthy with great alternatives like veggie noodles and tons of chopped veggies! 














Okay okay... let's get the lettuce back in the salad....
Pasta Caesar Salad
http://lecremedelacrumb.com/2014/08/chicken-caesar-pasta-salad.html

This particular recipe was repinned on my Pinterest over 20 times, so you know it must be yummy!
















Caesar Salad Pamesan Cups
https://foodgawker.com/post/2014/06/04/353402/

I know a great idea! Let's take the BOWL out of the recipe too... these are great for a party or as a side dish at dinner. 
















Let's talk Dressing!!!!!!!!
http://www.thechunkychef.com/homemade-caesar-salad-dressing/

Now this is a pretty "typical" dressing. You could cut corners as needed, but with the right portions, you won't be over doing it.














How about a skinny version????
  
http://www.blessedbeyondadoubt.com/easy-lemon-caesar-dressing-recipe/
This is super easy, only requires a few ingredients, but still has the same amazing effect! No mayo!


Eeeek! And now my favorite!!!!!!!!!!!
http://www.sugardishme.com/copycat-panera-power-kale-caesar-salad/#_a5y_p=4179423

Have you ever had the Power Kale Salad from Panera? Well here is the copycat recipe for it!
Pack in those power greens! And enjoy a yummy healthy dressing!


















As always, it goes without saying......
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Top 10 Meal Prep Sites

Enjoy!Everyone likes when things are 1. easier and 2. fast right? That is probably the biggest reason why I hear so many of my customers are not successful with the nutrition side of a health and wellness plan. 

"I could eat better if I had more time to cook."

"I just never know what to make."

"I have kids and don't want to cook 2 meals for everyone to eat."

"Healthy eating is so expensive and I feel overwhelmed at the store."

I get it, and have said each of these at some point in my journey. You are talking to the world's laziest person, okay maybe not the laziest, but I could give a sloth a run for it's money. I like things to be easy for me to figure out, not going to take up a ton of my time, family friendly, and most important.... still taste good!

So here's a list of some of my favorite sites that have helped me meal prep, print trackers that are easy to use, create family friendly meals, and make cooking fun instead of a chore!

Enjoy!

#1 Best Meal Prep/Clean Eating Instagram posts
http://dailyburn.com/life/health/best-meal-prep-clean-eating-instragam/

Who doesn't love some good Instagram porn? Right? I can't be alone with this. Between Instagram and Pinterest, I feel like the hugest failure when it comes to taking a proper food picture. But dang, they can really make my taste buds activate!







#2 22 High Protein Meatless Meals
http://www.buzzfeed.com/annaborges/so-much-protein?crlt.pid=camp.sUbNZYDpPcyw#.gevL07Y1l

Anyone else feel intimidated when it comes to yummy meatless meals? Me!! I struggle with knowing what the heck to make aside from grains, eggs, and tons of veggies or fruits. This site is a really colorful and yummy guide to meatless meals, and all are under 400 calories!








#3 Vegan Crock Pot Meals
https://www.babygizmo.com/25-vegan-crockpot-recipes/

Again... confused what the heck to do WITHOUT meat? And want to be able to toss everything in your crock pot and get on with your life? Well, bingo! Here ya go! I love this site and reference it often. I don't eat meatless often, but sometimes my belly needs a break from all the chicken, fish, pork and steak we consume throughout the week. Plus a lot of these were tested by my kids, and highly approved!







#4 21 Day Fix Recipes: Family Friendly
http://www.unoriginalmom.com/21-day-fix-family-friendly-recipes/

Speaking of kids, here's a great site that breaks down 21 Day Fix meals but gives them a family friendly twist. A lot of your favorites made healthier and perfectly portioned so you stay on track!









#5 Egg Breakfasts, On The Go!
http://www.buzzfeed.com/christinebyrne/convenience-is-eggcellent?utm_term=.qnyyXowg1#.wc1RZBqOv

This is for those of you who have to rush off to the office but want to get in a quick and healthy breakfast to start your day. Eggs are a pretty big part of a Whole30 diet, I found myself getting sick of them quickly. But with the help of a site like this one, eggs suddenly became yummy and EASY again!








#6 21 Day Fix Trackers that Make Sense
http://mycrazygoodlife.com/21-day-fix-printable-toolkit/

I promised you guys I'd include trackers... and here are some of my favorite 21 Day Fix friendly trackers. Be sure to check out her whole page, because she has some yummy recipes and other tips/tricks to keep you on track through the program!

More options: http://www.getfitwithnikki.com/2015/02/21-day-fix-extreme-planning-tools/






#7 How to Pack the Perfect Mason Jar Salad
http://www.popsugar.com/food/How-Make-Mason-Jar-Salad-35032843#photo-35032843

This is my FAVORITE thing on this list! When I discovered salads in a jar, the game seriously changed for me. I went from having bland salads and having issues with getting them to work without turning gross.... to having 5 star restaurant quality veggies at my finger tips. When I worked retail, these were my go to lunch and dinner. I could eat it easily, required zero prep, and left me super full. Yum yum.... plus the possibilities!!!! Plus mason jars??? Cut it out, they're so cute!!!!





#8 Organize Yourself Skinny
http://www.organizeyourselfskinny.com/2014/10/23/a-beginners-guide-to-once-a-week-food-prep-20-starter-recipes-and-meal-prep-ideas/

This site is great for learning the "short hand" behind meal prepping and being successful with your plan. If you are an Emerald personality (organization, numbers and game plans) then this will def scratch you where you itch hehe!!! I love reading her weekly meal plans, and she even shares links to her containers for storage and other sites. Plus tons of recipes. Be sure to click around!






#9 Meal Prep Ideas
http://www.thirtyhandmadedays.com/2014/08/100-meal-prep-ideas/

More meal prep ideas, printables, recipes, and tricks. 











#10 Nom Nom Paleo
http://nomnompaleo.com/

This is by far my FAVORITE recipe site. She is super funny, and a mommy, so I know that she could basically be my best friend. Lots of my Whole30 recipes came from this site... and she details how she makes each recipe with colorful/beautiful pictures. 







As always.... find me on Facebook!