WEEKEND CHALLENGE- Think Before you Eat!

It's time for the WEEKEND CHALLENGE! Every week we post a challenge for the weekend!

Our challenge for this weekend is to think before you eat! This sounds simple, but this will be tough since it's a holiday weekend!

So this weekend when you are out partying with your family and friends, think about what you are eating before you eat it. This will stop you from eating too many unhealthy things!

Most people say, "Oh it's the weekend, I don't need to eat healthy." or "It's a holiday, it doesn't matter on the holidays!"

Well, it does matter! You need to live, and you need to enjoy the weekends and the holidays, but eat smaller portions and think about things before you eat them. Some things are just not worth the calories!

Have a great holiday weekend!!

"Like" us on Facebook at www.Facebook.com/GolaldayFit

Recipe Wednesday: Melt in Your Mouth Chicken Breasts

It's Recipe Wednesday!! Every Wednesday we share a healthy recipe! Someone from one of our Challenge Groups shared this recipe with us! It looks so good! We are making it tonight!

Melt in Your Mouth Chicken Breasts


What you need:

4 boneless chicken breast halves
1/2 plain low fat Greek yogurt
1/2 cup freshly grated low fat parmesan cheese
1 1/2 teaspoons seasoning salt
1/2 teaspoon of ground black pepper
1 teaspoon of garlic powder

Directions:

Mix Greek yogurt, cheese and seasonings.
Coat the chicken in the mixture and put it in a pan lightly sprayed with olive oil.
Bake at 375 F for 45 minutes!

We can't wait to try it tonight! Let us know what you think!
 
Join our CLEAN SLATE CHALLENGE!
Clean your slate and get rid of your bad eating habits once and for all!


WHEN:  June 4 (We have groups starting every two weeks!)

FOR:  Anyone who'd like to join! This is an online support group. 95% of the people in our groups are in different states, and do not live near us.

COMMITMENT:  30 Days
COST:  Free!

SHAKEOLOGY:  Use Shakeology every day for 30 days!

WORKOUT:  Workout 4-7 times a week!

R.S.V.P.- Email us at GolladayFit@gmail.com or comment on this blog post to join!

A Day in the Life: The Scale Keeps Dropping!

Post by Shannon 


It feels great to be back in shape again! I can't even tell you how great it feels! I still can't believe I've lost 60 pounds since the day I had our baby last August 2011. It's crazy!

Anyway, I'm not sharing this to brag, but I'm sharing this to say that you can do it too!

PEOPLE THINK THEY CAN'T DO IT

I think that part of the problem is that people think they can't do it. They think that is how they have always been so they won't be able to change.

I was really discouraged after I had my first daughter. I was the highest weight I'd ever been in my life! I got up to 199 the day I had her, and then went down to 188 by the time I came home from the hospital five days later.

Yep, this is me at the hospital after our first daughter was born. Not feeling cute at all!

It wasn't very hard to lose the first few pounds because it was mostly water, but then it got hard, really hard, and I got depressed. I thought, "I guess this is how I'm going to be from now on."

I'd alway been between 130-140 for most of my life, mostly 135. So this was a huge jump for me! I didn't understand when people talked about struggling to lose weight, because I never had that problem, until I had kids.

WHY I LOVE BEACHBODY

I'm so glad I found Beachbody. Beachbody's workouts and products gave me motivation because they really worked. I saw results. I used them because I loved them, and I recommended them all the time even before I became a Beachbody Coach.

I did P90X and Insanity after my first baby. I was able to get down to 137 before I got pregnant again. It took me about a year to lose the weight the first time.

This time I did Insanity, Turbo Fire and used Shakeology. I'm 136 now, and my baby is 9 months old. I went from 196 to 136 in 9 months.

This was me a few days ago wearing a size 6 dress. :)

WHY SHAKEOLOGY & WHAT IS IT?

Shakeology really helped me get results faster. It is a meal replacement shake. I have been eating five times a day, and this is one of my meals. I add a liquid (almond milk, regular milk, water, orange juice, etc.) and then some fruit (a banana, frozen strawberries, etc.). I love it! I love the chocolate and strawberry flavors the best!

Before using Shakeology, I used whey protein powder, fiber powder and flax seed. Now I just use Shakeology. When I was using the whey protein powder, I had more energy and felt good, but it didn't help me lose weight. Shakeology has helped me lose weight faster and feel energized! I've seen much better results faster by using it! I haven't been down to this weight since I was in college in 1999-2003, and I owe it all to Shakeology! The working out and eating healthy has really helped, but Shakeology has made the difference to lose weight faster.

Shakeology is gluten free, doesn't have artificial sweeteners or flavors, no refined sugars, over 70 all natural whole food ingredients, is stimulant free, has 23 vitamins and minerals, prebiotics and digestive enzymes, antioxidants and phytonutrients, etc. Tropical is also vegan. It is really healthy and much better for you than most meal replacement shakes.

Click on this picture to watch a video about Shakeology:

READY TO ORDER SHAKEOLOGY?


Visit our website to learn more about Shakeology or purchase you first 30 day supply.

http://myshakeology.com/GolladayFit

Weigh In Day: Feeling great!

It's Weigh In Day!! How did you do? Every Monday we weigh ourselves and take our measurements to track our progress. It's not about the numbers, it's more about making progress.

I didn't love my scale when I started this weight loss journey!! The numbers were way too high! The good news is they have been going down, and I've feeling great!

I would have never told you these numbers or shown you these pictures when I first started, but since they have gone down so much, I'm okay with it. :)


On August 9, 2011 when I had my baby, I was 196 now I'm 136 as of today! 


On Sept. 26 I started working out. This was about six weeks after I had our baby. 


I started using Shakeology in December and I noticed a big difference right away. It really helped with my progress.

Here are my results! 


Start date Sept. 26, 2011:

Weight: 178, now 136
Waist: 39", now 28"
Hips: 42", now 34.5"
Arms: 12", now 10.5"
Thighs: 39", now 32.5"
Body fat: 33%, now 23.4 %


Here are a couple more recent pictures!

I have muscles now! :)

Still working on the 6 Pack, but it's coming! 

NEED MOTIVATION?!


We'll help you! Comment on this post or email us at GolladayFit@gmail.com to join our Facebook Community and Challenge Groups!

WEEKEND CHALLENGE- Maximum Push ups!

Post by Shannon

It's Friday! Every Friday we have a WEEKEND CHALLENGE! The challenge for this week is to see how many push ups you can do in a row!

History behind the challenge:

Yesterday I was doing push ups in my workout. I was excited because my push ups are getting a lot better and becoming easier each time.

When I started this journey last September, I could barely do a push up on my knees! I even did the first month of the Insanity program twice because I was so bad at push ups! Now I can do "real" push ups without any problems!

I love feeling stronger and more fit!

Let us know how you do this weekend! Patrick and I will tell you are results too!

Have a great weekend!!

PRODUCT REVIEW: RevABS

Each week we review a Beachbody product! This week we are reviewing RevAbs!
Patrick really decided to get a six pack this summer so he started this group just for guys who want to get a six pack!


We ordered our RevAbs program yesterday! I'm excited to try it too. 


Here are the details:


Get the sexy six-pack abs you’ve always wanted with RevAbs^®. This ab-focused workout is specifically designed to burn off the fat and give you rock-hard results in just 90 days. Trainer Brett Hoebel teaches you special techniques to work your entire core from six different angles, so you get better results, faster.


There are 12 workouts on 10 DVDs. You get a bonus DVD when you order through us! ($19.95 value!)


Here's a link to the PREVIEW VIDEO:
http://beachbodycoach.com/esuite/home/foreveryoung29?bctid=29316254001

Click here to buy a Challenge Pack & save $30 (workout plus Shakeology):
http://www.teambeachbody.com/shop/-/shopping/BCPRA180?referringRepId=126575

Click here to buy the workout by itself and read more info. about it:
http://www.teambeachbody.com/shop/-/shopping/RevAbs?referringRepId=126575



Email us if you'd like to join this group at GolladayFit@gmail.com. It's going to be awesome!
SIX PACK ABS 90 DAY SUMMER CHALLENGE

FOR:  Guys only!

START DATE:  Monday, May 28

COMMITMENT:  90 days

SUPPORT:  You'll be in a Facebook group to get daily motivation and support! You'll also have a workout buddy.

WORKOUT: RevAbs 


WINNER:  The person with the best "after" picture wins!!


JOIN:  Email us at GolladayFit@gmail.com to join!

Recipe Wednesday: Special Dark Chocolate Chip Cookies!

It's Recipe Wednesday! We have a special treat for you today! We got this recipe from someone in our Facebook Community! Don't these look good?!

Special Dark Chocolate Chip Cookies

Ingredients:

2 cup Whole Wheat Flour
3/4 cup light brown sugar
1/2 cup sugar
1 Tsp baking soda
1/2 tsp salt
1 cup nonfat plain Green Yogurt
2 whole eggs or 4 egg whites

Instructions:

Mix flour, soda and salt together. Set aside in a small bowl. Then mix brown sugar, sugar, yogurt in a larger mixing bowl with a mixer until smooth. Add aggs. Then add in the flour mixture and chips when smooth. Mix well. Bake at 375 for 8-10 minutes. They will come out nice and fluffy! Enjoy!

A Day in the Life: Road Trip

Post by Shannon

Last week we went on a road trip to Arizona. It was a very long road trip (12 1/2 hours). When you are on a long road trip it's so easy to eat junk food!

This is not good when you are trying to eat healthy and be fit.

So I have to confess that on the way there I didn't do very well...

I ate doughnuts, lot of crackers and one and a half slices of pie. I felt so sick afterwards because I've been doing so good the past few months!

The problem was our little girls were crying a lot, and I turned to junk food. The other problem was that it was "Free Pie Wednesday" at the restaurant we went to! Not good. Patrick didn't want all of his pie so I ate half of his! Even more bad.

So on the way home, I decided to do better and pack healthy snacks! I packed grapes, strawberries, apples, oranges, healthier crackers, carrots, etc. This time when I felt the urge to eat bad, I grabbed the healthy snacks instead. Much better! :)

I realized I was eating because I was bored not because I was hungry. I don't know about you, but I'm not a fan of sitting in the car for hours. I get car sick easily, and so I turn to the snacks in the car to help me along.

It's much better when you are prepared!

So if you are going to take a road trip in the near future, make sure to prepare yourself with LOTS of healthy snacks! Also, bring water! When you get the urge to snack, drink water instead! It will fill you up, and you will eat less snacks. :)

WEEKEND CHALLENGE: Sit up Straight!

It's time for the WEEKEND CHALLENGE! Each weekend we post a challenge to help you be healthy and fit!

This weekend's challenge is to watch your posture! Most people don't realize their how bad their posture is! Take a look at the picture. You don't want to sit forward or arch your back. Sit like the girl in the middle.

Read this article about good posture:
http://www.fitness-programs-for-life.com/good_posture.html

Good luck everyone! Have a great weekend!

Need Motivation?

Join our Facebook Community for support and accountability! You don't need to be doing a Beachbody workout to join!

All you need to do is:

1- Create your FREE Beachbody Profile to track your workouts. You can track any type of workout here not just Beachbody's workouts. (Skip this step if you already have a profile)

Click on this link to create a profile:
 https://www.teambeachbody.com/signup/-/signup/free?referringRepId=127339

2- Email us at GolladayFit@gmail.com to be added to the community!

Recipe Wednesday: Yogurt With Apples, Walnuts & Honey!

It's Recipe Wednesday! Every Wednesday we post a recipe we've tried! This week we are posting this awesome snack from the Insanity Meal Planner!

This is soo good, and really easy to make!

Ingredients:

One cup of plain Greek Yogurt
One apple, cubed
One Tbsp. of honey
Crushed walnuts to taste

Instructions:

Put the yogurt in a bowl, add the cubed apples, drizzle honey over it, and then sprinkle with walnuts! Yum!!!

A Day in the Life: Eating 5 Times a Day

Post by Shannon

I attribute my weight loss success to three things:

- Eating five times a day

- Doing a workout I love everyday

- Drinking Shakeology daily

These things are all very important to help you succeed!

When I tell people I've been eating five times a day, they say, "How can you do that? I'm way too busy to eat five times a day!"

Well, to tell you the truth, it was a big adjustment at first! The key to doing this is PLANNING!!

STEPS TO EATING FIVE TIMES A DAY:

Step #1- Plan your meals and snacks eat week.

Step #2-  Go grocery shopping so you have everything available when you are ready to eat!

Step #3- Throw out MOST of the junk food in your house (cookies, cakes, doughnuts, candy, etc.)

Step #4- Notice I said MOST, but not ALL? This is because you need to allow yourself treats! Allowing yourself treats is so important because you won't crave the treats as much and eat a whole cake because you feel deprived!!

Step #5- Determine how many calories you need each day by going to this site:

http://www.freedieting.com/tools/calorie_calculator.htm
Step #6- Take that number and divide by five. Eat about (it doesn't have to be exact) that many calories five times a day.

Step #7- Start eating every three hours.

Step #8- Notice what you eat. Write it down. Every little thing. Even if it's just a bite.
Step #9- Look at what you ate at the end of the day to see what you are eating. 

Step #10- Keep trying each day! If you don't do it one day, try again the next day!

Here is a picture of what your plate should look like:

NEED MOTIVATION?

Join a Challenge Group! You'll get the support you need to do this!! Email us at GolladayFit@gmail.com to join!

WEIGH IN DAY & BASIC NUTRITION TIPS!

It's WEIGH IN DAY!! How did you do? Every Monday is WEIGH IN DAY! We track our progress by weighing ourselves, taking our measurements, measuring our body fat or taking a picture. You can track your progress any way you'd like! The most important thing is to track your progress each week or every two weeks.

BASIC NUTRITION TIPS

Here is a video to give you some basic nutrition tips! These are really basic. I hope they are helpful! Comment or email us at GolladayFit@gmail.com if you have questions!

FOODS TO HAVE IN YOUR KITCHEN:

-Nuts (a small handful of almonds or walnuts)
-Fruits
-Dark green vegetables
-Avocados
-Fish
-Lean ground turkey
-Brown rice
-Quinoa
-Gluten free bread or at least multi grain or whole wheat bread
-Berries
-Oatmeal
-Shakeology
-Greek yogurt
-Cottage cheese
-Spices to add flavor to your food!
-Red potatoes

EAT LESS OR AVOID THESE:

-White bread
-Doughnuts
-Cookies
-Cakes
-Cream sauces
-Ice cream
-Fast food
-Fried foods (french fries)
FOLLOW US ON FACEBOOK!
Facebook.com/GolladayFit

WEEKEND CHALLENGE: Think Positive!

It's Friday!! Every Friday we post a WEEKEND CHALLENGE!! This weekend's challenge is to think positive!

Take time to write down a list of the positive things in your life Friday, Saturday and Sunday at the end of the day.

It's so easy to look at all the negative things in our lives, but does that really make us happy? NoT AT ALL!!

We all have bad days, and we ALL have challenges, but we can choose our attitude and how we decided to go through our challenges.

I think of the people battling cancer who are positive. Wow! I can't even imagine how difficult that would be, but some of these people have the most amazing attitude!!

I think of my grandpa who had so many health problems at the end of his life, but he was still making jokes!

We choose if we want to be happy or not, no one else can decide how we are going to react to a situation except US!

So take time this weekend to think of the positive things in your life. What are you grateful for? Let's see if your list grows as we go through the weekend!

Enjoy your weekend!!

Product Review: Slim in 6

Each week we review a Beachbody product. This week is Slim in 6! 

This program is great for anyone whose just starting their weigh loss journey. Click on the picture or this link, Slim in 6, to watch a video about this workout!

RESHAPE YOUR BODY IN 6 WEEKS:

Whether you want to fit into that dress for an upcoming event or you just want to finally lose the weight you’ve gained over the years, Debbie Siebers can help you do it in 6 weeks. Debbie’s Slim Training^® technique combines fat-burning cardio with light resistance moves to help slim and sculpt your body without bulking you up. Flatten and tone your abs, slim your hips and thighs, and firm and lift your butt.
WHAT CUSTOMERS ARE SAYING:

This is from one of our customers who used this program!

"Slime in 6 is a good program for beginners. It is low impact on all levels, and easy on the joints. It is a good workout and has three levels, beginning, intermediate and advanced.

"I loved it because I needed the low impact to start our, and it gave me great results! The resistance bands in the intermediate and advanced workouts really helped me achieve my good results."

READY TO ORDER?

Click on this link for the Slim in 6 Rapid Results program:
http://www.teambeachbody.com/shop/-/shopping/Slimin6?referringRepId=126575

Click on this link for the Slim in 6 Deluxe program:
http://www.teambeachbody.com/shop/-/shopping/Slimin6Deluxe?referringRepId=126575

Recipe Wednesday: Raspberry Vinaigrette Salmon and Pasta!

It's Recipe Wednesday! Every Wednesday we post a new healthy recipe! This one is so good! We made it last night! Yum!

Disclaimer:  I tested this recipe with two kids. Our 2 1/2 year old tried it, but wasn't a huge fan. We gave it to our 18 month old niece, and she LOVED it! She even ate the zucchini! The most important thing to do with kids is to continually introduce healthy foods to them. It's hard, especially when they're picky, but keep offering them healthy choices. It will pay off!

Raspberry Vinaigrette Salmon (from Better Homes & Gardens Low Calorie Magazine) and Barilla Whole Grain Penne with Zucchini and Cherry Tomatoes (from the back of the Barilla pasta box)

Raspberry Vinaigrette Salmon

Ingredients

8-10 oz fresh or frozen skinless, boneless salmon fillet or other fish fillet

2 Teaspoons of Raspberry Vinaigrette (see recipe below)

Raspberry vinegar

Olive Oil

Honey mustard

Sugar

Garlic

Black pepper

Directions

1- Thaw fish if frozen. Rinse and pat dry with paper towels. Measure thickness of fish. Brush with 2 teaspoons of raspberry vinaigrette until ready to use. 

2- Preheat broiler. Place fish on the greased unheated rack of broiler pan; tuck under thin edges. Broil 4 inches from heat 4 to 6 min. per 1/2 inch thickness of fish or until fish flakes easily when tested with a fork, turning once if 1 inch thick.

Rapberry Vinaigrette:

In a small bowl, whisk together 1/4 raspberry vinegar, 2 tablespoons olive oil, 1 tablespoon honey mustard, 2 teaspoons of sugar, 1 minced clove garlic, and 1/4 teaspoon black pepper. Cover and chill until ready to serve.

Barilla Whole Grain Penne with Zucchini & Cherry Tomatoes

Ingredients

1 box Barilla whole grain penne

4 tablespoons extra virgin olive oil

1 clove garlic, chopped

4 small zucchini, cut into half moons

1 pint cherry tomatoes, halved

4 basil leaves, cut into strips

1/2 cup Parmigiano Reggiano cheese grated

1. Bring a large pot of water to boil.

2. In a large skillet, heat olive oil and saute garlic for 1-2 minutes until slightly yellow in color. 

3. Add zucchini and saute for 4-5 minutes until lightly brown in color. Then add tomatoes and saute for an additional 2 minutes.

4. Cook pasta according to package directions, drain and toss with sauce.

5. Stir in basil and cheese then serve.

Visit www.BarillaUS.com for more Barilla recipes.

A Day in the Life- Believing You Can Do it!

Post by Shannon


The hardest part about getting healthy and fit is believing you can do it!

After I had my first daughter, I felt so discouraged and depressed. I got up to 199 when I was pregnant with her. When I came home from the hospital I weighed 188. I have always been between 130-135. This was so discouraging to me!

Some people have babies and lose the weight quickly and others have to work for it. I'm in the "you have to work REALLY hard for it" category!

The good news is that I got down to 137 before I got pregnant with my second.

Then, during my second pregnancy, I got back up to 196. Now I'm down to 139 eight months later. This wasn't easy to accomplish for me. I wasn't perfect through this journey, I'm still not perfect at it! I have treats once in a while, and sometimes I even miss my workouts, but I'm consistent and I believe I can do it! That's the only thing that matters because I've gotten results.

BELIEVE YOU CAN DO IT

The thing that has pushed me to reach my goals more than anything is believing that I CAN do it. I believe that ANYTHING in life is possible if you set your mind to it!

For example, when I was in grade school, I hated running. I dreaded it every time we had to run the mile, and I wasn't good at it either!

I made a goal to run a marathon. This is crazy if you hate running!! I wanted to do something that would challenge me physically.

So I borrowed a book about how to train for a marathon (since the Internet wasn't very popular yet in 1998!), and started training when I was 18. I signed up for the St. George marathon every year for four years. I didn't run it the first three years because I got scared and my running partners kept bailing!

Finally the fourth year when I was 22, I trained the best I'd ever trained. I ran two half marathons and a 20 mile race before the marathon. My running partner bailed again, but that didn't stop me this time. I ran the full marathon! It was amazing! I felt like I could do anything at that point!

THE MORAL OF THE STORY

So the moral of the story is that you CAN do it! You can do ANYTHING in life if you believe you can. You have to believe it too. It can't just be believing you can do it when it's convenient. You have to keep believing even when it gets tough, you get discourage or depressed. You HAVE to keep going!

Need Motivation?

Join our Facebook Community for support and accountability! You don't need to be doing a Beachbody workout to join!

All you need to do is:

1- Create your FREE Beachbody Profile to track your workouts. You can track any type of workout here not just Beachbody's workouts. (Skip this step if you already have a profile)

Click on this link to create a profile:
 https://www.teambeachbody.com/signup/-/signup/free?referringRepId=127339