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1. Plan

Make a menu of the foods you will eat in the week.
Make a grocery list of all the items you will need

Top Recipe sites:

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2. Grocery Shopping

Check out! They give you a list of everything that is on sale at your local grocery store so you can easily price match! Walmart will price match anything. Dealstomeals also gives you recipes and grocery lists for the whole week! (Their recipes are not always clean, however)

peanut butter (natural)
yams/sweet potatoes

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3. Bulk Cook & Chop

Have a clean kitchen and a couple of hours of free time for this!

Foods to bulk cook: chicken, lean ground beef and turkey, fish, sweet potatoes, veggies, rice, eggs, pancakes.

I like to steam my veggies at the same time as my brown rice!

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4. Assembly

Wash and cut your fruit:

I wash fruit and let it dry on the counter.  I cut up fruit and place some in a glass bowl (so you can see what you have) in the fridge for easy access to snacks and morning fruit.  I place the rest of the prepared fruit in individual portions in zip lock baggies or in washable plastic containers for lunch boxes and also for on the go snacks.

Wash and cut your veggies:

Sometimes we eat them plain and other times I throw them on a salad.  I cut up cucumbers, bell peppers, onions etc.  I put cucumbers and red pepper slices in zip lock baggies or containers with hummus or another dip I make for the week.

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Quinoa and brown rice:

I cook these each week so they are ready to eat by themselves, throw in a salad or in a chicken dish.  2-3 different types of lentils and beans each week.  I add to soups, use as a side dish, the base of burrito, etc.


I cook 2-3 different proteins each week (chicken and lean beef or turkey and hard boiled eggs) these are perfect on top of salads, a wrap or by themselves  etc.   This is perfect for grab and go also to put into a plastic container for quick lunches.

Use a variety of seasonings to change the flavor of your meals:
garlic pepper
Flavorgod (my favorite)
Mrs. Dash
Garlic salt
Onion powder
Ranch powder
Italian seasoning
Sweet Mesquite
Taco seasoning
Stubbs barbeque sauce
Bragg’s liquid aminos
Apple cider vinegar

Prepare for the next day!

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**Make sure to sign up to have me as your courage and bravery essay. I will help keep you motivated, offer support, and give you access to free tools to keep you on track with your fitness & health goals.**

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I just ran my first Spartan race! It was the Spartan Super at Soldier Hollow in Midway, Utah. 8 1/2 miles and 26 obstacles! Here is what I learned:

1. It’s all about running

This is a running race. Train to run first and foremost if you want to make a good time. Training for obstacles is far less important. Train on the steepest hills you can find.

2. Don’t be afraid of the mud

When you are in the middle of a workout you don’t mind the sweat just like when you are in the middle of a mud race you don’t mind the mud. Just be prepared to have soggy shoes after you jump in a moat of water up to your chest.

3. Go slow and steady on the obstacles to avoid burpees

Yes there will be people in front, to the side, and behind you waiting for you to go. You have to stop and compose yourself before jumping into a difficult obstacle. Take time for your turn when other people won’t be in your way. It is far better to stop and think than to do 30 burpees while your teammates have to wait for you.

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4. Bring your favorite workout partner

If there is one person you love to workout with, make sure they are with you for the big race. You will wish they were there the whole time if they’re not.

5. Your fingers will swell up like sausages

The heat and and gravity will puff your fingers up like painful sausages and make the easiest obstacles even more difficult. This was completely unexpected.

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6. Wear sunglasses and long socks

You don’t want to be squinting in the sun during the whole race and you don’t want rope burns on your ankles. Enough said.

7. You can have help on most obstacles

Don’t skip an obstacle race just because you don’t think you have enough upper body strength. Most of the obstacles allow you to have someone guide you or lift you a little so you don’t fall. It’s all about working together.

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Everyone should do AT LEAST one Spartan in their lifetime!

Now get out there and race! AROO!

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How did I find out about online health and fitness coaching?

I discovered this business in November 2012 from my friend from high school on Facebook who was a Beachbody coach.

Dance was my whole life as I was growing up. I went to ballet and dance classes 5-6 days a week for hours a day. I was on a competitive dance team and loved working hard everyday to perfect my art.
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Fast forward about 10 years after high school…I had been doing TURBOKICK at my local gym for 4 years 2-3 times per week before and during my pregnancy, but I was too embarrassed to go back to the gym for the first couple of months because I was so OUT OF SHAPE right after having my baby.

Eventually, I started going back to the gym but when my  baby was a year old I still didn’t like my body shape and I wanted more STRENGTH. It was SO hard to commit to going to the gym with a baby at home and my husband and I  both doing shift work.

I started doing Insanity and P90x workouts and when I saw my friend post that Turbofire was on sale for Black Friday, I was SO excited!

I took my “before” pictures and went to work! Sometimes I even had to do my workouts at 11 o’clock at night when my baby was FINALLY asleep! But I had a goal and NOTHING was going to stop me!

2 months later, I discovered a local gym with TRX classes. It was so NEW and EXCITING every time I went to class! I fell in love with TRX and became certified to teach in July 2013. I taught TRX and KETTLEBELL classes for about a year and a half and I LOVED it!

I started learning how to use BARBELLS in December 2013  from my husband who had been a Crossfit coach. I loved learning new things and it was amazing how natural the movements felt to me.

December 2014 I signed up to run a SPARTAN race the next summer, so I began running once a week. I gradually increased it to twice a week. I had never ran farther than 2 miles in my life! I wrote out a plan of how many miles per week I would run and I stuck to it! I knew the ONLY difference between me and a good runner was PRACTICE. I had to keep telling myself that every time I ran.

April 2015 I felt like something was missing from my training: PLYOMETTRICS. I did box jumps, burpees, and double unders, but I wanted BIG, ATHLETIC jumps, so I bought Insanity Max:30. Many times, I would rather stay home and workout with my kettlebells and an Insanity video than have to listen to my 3 year old whine about going to the gym.

I started in a challenge group doing Insanity Max:30 and it was WAY harder than I expected and I realized how much I needed that CARDIOVASCULAR ENDURANCE for the upcoming Spartan Race. Shaun T. is my favorite Beachbody instructor because he pushes me to KEEP GOING when I want to stop. I WON’T stop. Not if everyone else in the video is still moving! I can already tell that my stamina and jumping abilities have improved since I have started this program.

How is Beachbody coaching already changing my life?

Being a fitness coach with Beachbody is already changing my life. This company emphasizes personal development, and for the first time in years, I have felt like I can DREAM BIG about my future and my goals. I have friends and friends of friends who have succeeded beyond measure with this company! I KNOW that if they can be successful, I can too!

Reading personal development has increased my confidence and sharpened my FOCUS. As a coach I feel like I have PURPOSE because I am doing something WORTHWHILE with my time instead of sitting around watching TV or being bored and letting life pass me by.

Coaching has taken me OUT of my comfort zone which makes me a better person. I am EXCITED every morning because I know I get to share my passion for health and fitness with others. I am learning LOTS of new things and making LOTS of new friends! I am excited to create my own team of coaches, my own website, and my own brand.

What am I looking forward to?

My VISION is to become certified as a personal trainer and build a home gym in my garage to train clients. I want to work one nursing shift a week so I can spend more TIME with my husband and ultimately, I would like to retire my husband who is a police officer so he doesn’t have to be in a dangerous career.

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WHY did I become a fitness coach through Beachbody?

I have been thinking about it for a couple of years and have seriously researched the company for over a month. One night I saw this quote:

My 3 reasons:

1. I sincerely want to HELP people feel better and IMPROVE their health.

After being a nurse in the ICU for the last 6 years, I have seen the negative effects of poor diet choices and the lack of exercise.

I have a strong desire to help people. To feel like I’m making a DIFFERENCE and that I’m doing something that MATTERS. I know I can reach out and help a lot more people through online Beachbody coaching than I could as a personal trainer.

I LOVE that I can give people the tools to succeed via phone and internet contact while they have the BEST personal trainers in the country in their own home with the Beachbody exercise programs.

2. I want to do something from home so I can be with my FAMILY.

My husband and I both do shift work and rarely see each other. I have a goal to retire my husband as a police officer so we can be TOGETHER as a family more and I don’t have to worry about him being killed or injured in the line of duty.

3. Fitness is my PASSION!

I was in dance and ballet for 18 years, I did Turbokick and Pilates for 5 years, and I have done TRX, kettlebell work and interval training for the last 2 1/2 years. I have been a group fitness instructor for TRX/kettlebell classes at a local gym for 1 1/2 years and I LOVED it!

I want to SHARE my love of exercise with everyone to help others feel that HAPPINESS I feel from exercise and eating healthy food. My goals are to become a certified personal trainer and to build a home gym in my garage to train clients in!

LOVE, FAMILY, and FITNESS! Follow me on my journey! 🙂