Make Your Bed, Make Your Life: 3 Reasons Why Making Your Bed Can Lead to a Successful Day

I was on a leadership call the other day and we were discussing the 7 things every successful business leader does.  It surprised me to hear that the number one thing was to make your bed every single day.

But after giving it some more thought I realized that making your bed can really help improve your life!

1. It will give you a sense of accomplishment.   

Yes it is definitely a chore to make your bed.  But in all reality, it takes like 3 minutes!  And just think, within minutes of waking up you will have already accomplished something!  That ought to feel good.  

2. It gives an otherwise messy room a feeling of cleanliness - which will trickle over into your life.

I really thought this was absorb when I first read it.  But really, try it.  You will make your bed and all of a sudden your room will look more tidy!  I promise.  This feeling of tidiness and neatness (and accomplishment) will trickle over into your every day life.  You brain will be clear and clean as you move throughout your day.  Not to mention, a cluttered room (or bed) will definitely lead to a cluttered mind.

3.  You will sleep better.
Think about when you walk into a hotel room - it's always so clean (we hope!) and de-cluttered and the bed is always nicely made.  Think about the feeling you get when you climb into that nicely made bed.  It's fresh.  It's clean.  It's new.  According to a study done by the National Sleep Foundation, people who made their beds every day (or almost every day) were 19 percent more likely to get a good night's sleep than those who don't.

Living Life Fearlessly Fit

As you know, I'm part of the Beachbody world... and my team name is: Fearlessly Fit.  I was reading a book last night and something the author said really spoke to me.  It said, in order to truly be FEARLESS we much face our own fears.  I have a lot of reasons WHY I decided to become a coach.. and WHY I keep pushing and for WHAT.  I plan to begin to share more and more of myself with my loyal readers.

About 10 years ago, I went through a horrible breakup (something I look back on now and laugh because that breakup put me in the perfect position to meet the man of my dreams, my now husband). Inevitably, I experienced that "breakup diet".. we all know it and have likely been there. We are so depressed, we can't even eat. I got really skinny. Eventually, as I healed, I gained weight back. Then a few years ago, I was diagnosed with Lyme Disease - and it was bad. I lost a lot of weight then too. I was so thin that clothes would not stay on me. I had family and friends telling me I was too thin and I needed to eat. There was a little voice inside me that loved that. I wanted to be skinny and have that "thigh gap". But alas, once I started to get better, I gained weight back. I was never overweight by any means.. but that number on the scale increasing did a number on my psyche.
I strived to lose weight and be thin again.. knowing and being told by my husband and family that that wasn't the right thing to do. 

Eventually, I came to the conclusion that it's not the number on the scale - it's about being fit and healthy. Believe me, I still struggle each day with what I SEE in the mirror compared to what others see. But I know deep down, that I'm training to BE FIT and NOT SKINNY! I'm learning to love my body these days as I continue to work harder and harder both physically and mentally. 

Find your passion to love yourself. Let's support one another on our own personal journeys - no matter what they may be.

Not So Fancy Green Beans

One of my easy, go-to side vegetable dish are these green beans.  Seriously, they are so easy to make and really require very little effort and energy.

Last night, I was so incredibly tired from a busy weekend and had a particularly intense workout that day - so I went with some leftovers we had in the fridge.  However, I didn't have much in the way of vegetables.. so I threw this little gem together.

Honestly, if you don't have Avocado Oil, use Olive Oil.. I just particularly like Avocado Oil.  And if you don't have mushrooms, don't use them.  Just do the green beans...

Green Beans - cleaned and trimmed

White Button Mushroom - only one because I only like the flavor, not the texture - chop finely

Avocado Oil (or olive oil)

Sea Salt

Pepper

Garlic Powder

toss oil into a pan on medium high heat, throw in green beans and let them cook a bit.  

after a few minutes, toss the green beans around

Once they start to soften a bit, but not to mush because I don't like mush, add in the Mushrooms, salt, pepper and garlic powder

Continue cooking a few minutes and serve  

Feel free to toss a little parmesan or romano cheese on top  

done!!!!

Find a Fitness Program that Fits Your Schedule

Ever join a gym, look at their classes said gym may offer and think, 'YES!!! These classes are awesome and will totally help me shed the weight!'  But then you see the class times, and think 'How the hell am I going to make this work?'  Mind you, you've probably already dished out a nice hunk of change for this gym.  This happened to me ALL THE TIME.  No matter what part of the USA I lived in, I always struggled to make it to the classes I wanted!  They were either WAY TOO EARLY in the morning or WAY TOO LATE at night - or during the work day.

This is why I dropped my gym memberships.  Then, for the next for years, I struggled to get into a fitness routine that I enjoyed and worked with my schedule and my family life.  So, I kind of stopped exercising.

It's imperative to your fitness and weight loss success to find a Fitness Program that fits into YOUR schedule!!!!  That may be a gym membership for you - but maybe not.. and then what?  I'll tell you what, Beachbody On Demand is where it's at!!!!  I've said it before and I'm saying it again... I LOVE Beachbody On Demand!  Well, to be fair, I love Beachbody as a whole - you buy the program you want, get the DVDs and do it, when YOU want to do it!!  Beachbody On Demand just adds to that experience, being able to stream your workouts wherever you are and whenever it may be!

I know, I know.. you think I'm trying to sell something.  I'm not, I am really just wanting to help you on your fitness journey.  You can even have ME as your FREE fitness and health coach, without purchasing anything at all!  Just contact me and we'll get you all set up!!!

Switching It Up

One of the biggest challenges I have always had throughout my fitness journey is boredom.  I will get bored so quickly if I'm not "kept on my toes".  And honestly, switching it up is an important part of any one's fitness plan.  First you have to set a goal - what do you want out of your fitness journey? what is your end goal?  To lose weight, build muscle, slim down and tone up, feel better in your own skin?  Whatever it is, it is important to know your goal.  Write it down.  Tell your family and friends.

Then.. what's your plan?  How are you going to get to that goal?  Have you found a fitness routine or program you're going to use?  Have you found a coach or personal trainer to help you on your way?  Figure out your plan to reach that goal.. and be realistic.  You will not safely lose 50 pounds in one week.  We have to workout safely - that is the most important thing.

Once you are on your fitness journey - are you getting bored?  Have you hit a plateau?  Maybe you are no longer losing weight or you can't seem to build any more muscle.  At that point, it's time to reevaluate what you're doing and how you're doing it.  Sometimes, you just need to adjust the weights you are using - maybe you need to lift heavier with less reps or lift lighter with more reps.  Or you may need to shock the body and totally switch up your fitness routine.

One of my most favorite things about the 21 Day Fix is that there are 7 different workouts (all 30 minutes) and they are all different from each day!  This keeps me from getting bored each day.. by the time it's the end of the first 7 days, I'm moving back to the day 1 workout and I've nearly forgotten many of the moves.  Haha!

Beachbody On Demand also allows me to switch it up!  Within the service, there are literally HUNDREDS of different workouts and workout programs you can do.  And with those programs, there's a guide that will walk you through each workout - which one to start with, end with, how many days it should take, etc.

If you're interested in learning more about all of the amazing Beachbody programs or wanting help reaching your goal, contact me and we can get you started!!!  Don't forget, YOU DO NOT NEED TO BUY ANYTHING to have me as your own personal coach!  Drop me a line, let's get started today!

Cream of Broccoli Soup

Guys, I have a HUGE problem.  I don't measure ANYTHING!!  Seriously, when I'm making up recipes, I just feel it out and look to see if the proportions seem right.  For those of you who need measurements, I'm so sorry.  I will try my best in the future but, seriously, this is why I love cooking. With cooking, you don't need to actually measure anything.  Just go for it!  Now, it's the exact opposite for baking.  With baking, you really do need exact measurements because baking is a bit more scientific.  I am not scientific.. but I can follow a baking recipe.  :)

Anyway, I had a few crowns of broccoli left over that really needed to be used or tossed within a day or two.  I am making something tonight that I don't need, nor want, broccoli for.. so I decided to try a Cream of Broccoli Soup.  I haven't always like Cream of Broccoli, but just as I started to actually like it, I ran into health issues and couldn't eat a lot of the creams soups out there.  For one, nearly every single one has flour - WHY??  A lot of times, you don't actually NEED flour.... Anyway... I decided to give a recipe a try this afternoon and it turned out AWESOME!  I added a little splash of fall flavors in there just to keep with the season.  :)  Now, this little sucker is going in the freezer for a fall or winter day when we don't feel like cooking!

Cream of Broccoli Soup

Ingredients:
- Broccoli Florets (about 3 cups)
- Chicken Stock (1-2 cups)
- Yellow Onion (eyeball this, you want to chop it and have for flavor but obviously, don't want the onion to over power the broccoli flavor.  I used half of a larger onion for my broccoli)
- 1 tablespoon of GOOD QUALITY butter (I use Kerry Gold)
- 1ish tablespoons of organic cream cheese
- 1ish tablespoons of milk (heavy cream, half & half)
- sea salt
- pepper
- all spice
- turmeric

Process:
In a pan, melt the butter then add the chopped onions and saute briefly over medium heat.  Then add chopped broccoli florets.  Mix this around to get everything going in the bottom of the pan.  Then add your chicken broth.  In my pan, I added about 1-2 cups, enough so that everything was ALMOST covered but not quite.  Turn down the heat, cover and let simmer (mixing occasionally) for about 5ish minutes - or until the broccoli is tender.
Remove from heat, add the broccoli mixture into a food processor and puree (you can use a blender too, you just want to get the chunks down)
Once done processing, add the mixture back to the same pan.  Slowly add in a bit of the milk and mix.. then add some of the cream cheese slowly.  I did it in about 3 tries.. a little in, stir and melt, a little more.. etc.
Get it to YOUR desired taste and creaminess.  This is totally up to you!
Add in a dash of salt and pepper to taste (you don't need much salt here)
Then add in a few small dashes of turmeric and all spice... a little will go a long way here.. so use a little, stir it, taste it, see if it needs more... totally up to you!  :)

The turmeric and the all spice are great fall flavors.
*** Turmeric has a peppery, warm and bitter flavor and a mild fragrance slightly reminiscent of orange and ginger, and it is best known as one of the ingredients used to make curry!  PLUS, it is an EXCELLENT anti-inflammatory!!! So, you get the lovely taste of it PLUS the added health benefits!  Give it a try!  :)

Paleo Coconut Pumpkin Soup

Paleo Coconut Pumpkin Soup

Fall is here and there is nothing I love more than the taste of pumpkin -- anything!!!  From pumpkin spice lattes to pumpkin butter, I love it all!  And so does my hubby!!  :-)

Since going paleo(ish) to combat some chronic pain, I have had to find work arounds for many of my favorite dishes - Pumpkin is no different.

I had an amazing recipe for pumpkin soup that I followed when I was eating dairy - however, now we must find a new one!

I came across the PaleoBlocks website while looking for Pumpkin soup recipes.  The author used coconut milk (canned) rather than sour cream or heavy cream.  So I thought I'd give it a whirl - with my own spin.

Ingredients:
2 medium carrots chopped
1 bell pepper, seeded and chopped
1 medium onion chopped
1 tbsp extra virgin olive oil -- you can also use coconut oil.
1 15oz canned 100% pumpkin
1 13.5 oz canned unsweetened coconut milk
1-2 cups of chicken stock/broth or bone broth if you have it made
salt & pepper to taste (sea salt or kosher are better)
1/2 teaspoon(ish) ground ginger

Directions:
Cook carrots, pepper and onion in hot oil over medium heat (about 5 minutes) or until vegetables are tender. In a separate bowl, combine pumpkin, coconut milk and broth. Stir in salt, pepper and ginger. Put some of the pumpkin mixture into the pot with carrots, pepper and onion.  Use a food processor to puree veggies.  Put pureed mix and rest of pumpkin mix back into the pot and heated through.

This soup has a delicious soft taste of pumpkin - and to me, the bell pepper (I used red) gave it a nice simple but subtle sweet taste.  Amazing.  I actually like this recipe better than the one I used to use with dairy!

*****NOTE: feel free to use regular milk in place of the coconut milk, if you'd prefer.  Also, if you omit the bell pepper that's totally fine.  I've actually made this recipe with JUST pumpkin puree, chicken stock & coconut milk with some added salt, pepper and ginger and it was JUST fine.  Play with it and see what you like!!  Taste test along the way too!  ;-)

Chicken Tortilla-less Soup

Chicken Tortilla-less Soup

The cold nights and lack of desire to actually "cook" anything had me feeling super lazy yesterday.  Fortunately, my chicken was already defrosted when I came across some old photos of my husband and I living in San Diego.  And what better way to celebrate San Diego-living than... well, fish tacos, but that was out of the question -- so second best.... Chicken Tortilla(less) Soup.

Since I can't have tortillas I didn't add them but feel free to add them in.  In San Diego you find tortilla slivers in the soup (think noodle replacement) as well as crunched on top.

I use a crockpot but if you don't have a crockpot, you can put this in a stockpot on the stove on LOW and keep it covered.

2 chicken breasts
1 cup (ish) of chicken stock or water (I prefer chicken stock)
large can of whole peeled tomatoes
1 medium onion - chopped into large chunks *you can dice up some extra for soup topping*
jalapeño(s) (use this according to your spice tolerance.  We love spice so I used 3 in the soup and 1 chopped fresh on top when I served)
Handful of chopped cilantro
3 cloves garlic - chopped
salt
pepper
cumin
crushed red pepper (if desired)
cayenne pepper (if desired)  (i told you, we like heat)
avocado (if you don't have a fresh/ripe avocado, try guacamole!)

Place chicken breasts in crockpot and pour the stock/water over top.  I eyeball this that's why I can't give you an exact measurement.  But you want the stock/water to come halfway to the top of the chicken.  Enough so the chicken will break down.  If you use too much or too little it's ok, you can always scoop some out once you're adding ingredients.  Add in the chopped garlic and spices (definitely salt, pepper and cumin)

Cook the chicken in the crockpot on LOW for a few hours (about 2).  You want to check on it when it's cooked and you can use 2 forks to pull the chicken apart.  You're looking for some shreds and some small chunks but mostly shreds.

Then add in the full can of tomatoes - all of it, juice included.  Add chopped cilantro, onions and jalapeños.  *If you can eat or want to eat corn, add in a frozen bag of corn.  Also you can add tortilla slivers if you're going for that as well.*

Cook for a few more hours on low.  The tomatoes should break apart but feel free to use a spoon/fork to help it along.

Once the onions are soft, you're good to go!

Top with fresh avocado and sour cream if you desire.  Also add some of those chopped onions and/or jalapeño if you want some extra heat/crunch.  Add some crushed up tortillas on the top/around the sides if you want.

Hello, October

Well, October is officially here.  If you live in the northeast, you know what that means.. cooler weather, boots, scarves, pumpkin lattes and pumpkin anything and everything!

My husband and I love fall, because we love pumpkin.  We will attempt to make anything out of pumpkin.  What I find so interesting is that pumpkin can be either sweet or savory!  Pretty cool.

How has the fitness routine been going for all of you?  I have been working hard nearly every single day!  Sometimes it can be challenging to force myself to do it, but once I do, I feel so much better.  And now that I've been at it for a few weeks, I'm seeing results!!!

Pretty sweet, right?  I'm loving my muscles that are developing.  I need to get some decent images of my legs.  My leg muscles are feeling awesome!  Confession: I kind of can't stop touching my leg muscles!  haha!  What people must think of me!  ;-)

Believe it or not, we don't have a full length mirror!!  I know.. what kind of chick am I????  I've got to get on that.  I keep thinking I'll have my husband take some pictures of my legs - but by the time he gets home from work, I'm exhausted and it never happens.  This is why I need a full length mirror!!!  :)

So, I know summers can be hard to create a new routine.  That's why I'm kicking off October offering a FREE challenge group!!  Yes, free!  It'll be held on Facebook.. and I think you'll love the creative name... Halloween BOOtcamp!!  YES!  I LOVE IT!!!!!  If you're interested in kick starting your fitness, join me and us!!!  I'd love to have you!  You'll find tons of support, meal plans and of course fitness!!!!  Hope to see you all there!!!

Shaved Brussels Sprout with Onion & Bacon

While my husband and I were visiting some very good friends over Labor Day Weekend - I came to the realization that I find cooking therapeutic.  It's like my time to be super zen and almost meditate.  I absolutely love creating (or recreating) recipes.  I think it comes from my mom, and her mom (my Nanni).

My mom is an OUTSTANDING cook - she can whip anything up, making it up as she goes along and it turns out fabulous.  My Nanni was the same exact way - I can still taste her burger patty - which she served with NOTHING, no bun, no ketchup, no onion, no lettuce... NOTHING!!!!  ... and it was the best thing I ever tasted.  We never found out how exactly she made those tasty burgers.  I can't even begin to tell you how many secret family recipes we have - and NO, I will NEVER be posting them.  Sorry about that!  :)

So it was during this trip that our friends suggested I add some cooking tips and recipes to this fitness/health blog.  It goes hand in hand anyway!  :)  So I'm going to start to add some more recipes and tips that I've found along the way.  You just have to understand, I RARELY measure anything.  It's way too tedious for me - so I eyeball nearly every ingredient.. but I'll TRY to help as much as possible.

Anyway, I actually adapted the following recipe from Against All Grain's, Danielle Walker.  She has been an amazing resource for me on my Paleo Diet journey.  While I'm no longer strict paleo, I try to be "paleo-ish".... Anyway, in the original recipe, she uses bacon, leeks and pomegranate seeds!  

I removed the leeks and pomegranate seeds because I didn't know what to do with the leftover leeks and pomegranates just annoy the crap out of me.  

Shaved Brussels Spout with Onion & Bacon

-Trader Joe's bag of Shaved Brussels Sprouts (of I guess you could shave your own)

-Small to medium onion, chopped and diced

-2 cloves garlic, chopped

-8 ounces (or about 6 slices) of bacon, diced

-butter or olive oil or coconut oil

-sea salt and pepper

-parmesan or romano cheese

Cook the bacon until crispy, remove from pan and set aside.

reserve some of the bacon grease, add a bit more butter/oil to the pan

add your onion and garlic to the pan and cook until fragrant

Add the brussels sprouts, mix everything around until brussels sprouts start to cook down then add your bacon and season with salt and pepper.  

Serve immediately and top with cheese 

The Importance of Health and Fitness

We all know that living a healthy lifestyle is important.  We all know that being fit is important.  But why is it so hard to do?  It doesn't have to be.  You have to find what is right for you and what works for you.

I have never actually "struggled with my weight" but I have struggled with a negative body image.  I don't see what you may or may not see on me.  I think a lot of people, especially women, feel this way.  So by no means, do I think I'm the only one.  But I have had friends seriously sit down and talk with me about this type of disorder.

As I've gotten older, things aren't the same as they once were - that's a given.  I remember my mom saying, nearly every year, "If I had known the body I had then, I wouldn't have been so shy about it".. That statement really resonated with me.  I don't want to live a life where I'm unhappy with the way I look and then 2 years later, I think, "well I wish I would have appreciated my body more then.."  However, easier said than done.

I'm 35 now, and for the past decade or so, I've done a zillion different workouts, experimented with different gyms and diets but I still always felt the same about myself.  Then, I was diagnosed a few years ago with Lyme Disease.  As the disease progressed, my doctors said that I had to stop working out, listing heavy things - I needed to seriously take it easy.  This was a painful thing to hear for someone who has always been active since the day she was born.  However, I was in so much pain that I actually listened to the doctors.  I rested for months, years... I would try to work out a bit (cheat) and then I'd set myself back.  So I basically stopped.  Finally, I was cleared to start working out again!  Phew!!!

Through that time period, I didn't necessarily gain a lot of weight but I lost a lot of definition in my muscles.  I saw this one picture of myself recently, it was taken from behind and I was turned around - and I was just disgusted with my untoned arms, back and face.  It really hit me.  I knew I needed to do something that I would stick with and like.

Sticking with and liking a fitness routine is a challenging one.  For me, I go ALL IN on something for a few months, and then I'm bored.  Ha!  And then I have to try to find something, which takes time and then I get bored.  Also, one of my biggest issues is TIME!!  Who has the time for a one hour class - or a 90 minute class (some that I've taken).  Ok, sure, you can carve out an hour every other day or maybe even every day but it's not just one hour now is it?  It's 15-30 minutes to get ready, 15 minutes or so to drive to the gym, park, then check in.  And you have to be there 5-10 minutes early "to get a spot" - and then the class goes.  Ok there's your hour there - and then you have to do it all again, this time in reverse!  AND this time around, you have to shower, wash your hair, body, face - dry your hair and get ready for your day - whatever that may be.  You're talking 2 hours from start to finish.

And obviously the distance from your home or office to the gym is key.  At least it is for me.  If it's too long of a commute, I will talk myself out of it - every. single. time.  This is why I chose to try 21 Day Fix with Beachbody.  I ordered the DVD's (which come with portion controlled containers and a whole meal plan) and I bought some resistance bands (you can also use weights, I just prefer the ease of travel with resistance bands) and now I work out every day in the comfort of my own home with no one judging me!  I can grunt and scream and whine all I want and as loud as I want and I don't offend anyone!  :)  In just 11 of the 21 days, I started noticing a difference - because I was STICKING WITH IT for once!

If you're interested in learning more about Beachbody or looking for some good old fashioned motivation - feel free to email me!

I wish you all a lifetime of health and fitness!

All About Me

I'm new to the blogging world.  I've started about 3 different blogs in the past - none of which stuck.  I got bored and I got annoyed with people telling me that I had to "stick to one main topic in your blog".  That doesn't work for me.. I'm so much more than ONE main topic!  So I'm ignoring that stupid little rule and throwing caution to the wind!  That's why I started this blog - which is basically everything but the kitchen sink (although who doesn't love a big, deep kitchen sink? You know the ones that go UNDER the counter top so you can just wipe the counter straight into the sink!  But I digress....)

So before we really get started, I wanted you to know a bit about me and what I may or may not share on this blog.

• I'm married to my soul mate
• We do not have children
• I live in northern NJ (which after growing up at the Jersey Shore, drives me BONKERS at times)
• I'm a die-hard Yankees fan (from the day I was born)
• I'm a die-hard Seahawks fan (a marriage agreement I made with my hubby)
• I love food
• I love to cook
• I try to eat organic but damn, it's expensive
• I'm gluten-free
• I love wine
• I enjoy working out when I don't feel like it is going to ruin my entire day
• I love living as healthy as possible - this doesn't always mean food ;-)
• I try to only use chemical-free & safe skincare products
• My parents are divorced and don't speak to one another
• I love all types of music (no seriously!  Well, maybe not heavy metal)
• My husband and I try our best to live on a budget
• My husband and I love to travel - particularly to the Caribbean
• I love clothes but hate shopping

Oh and one more thing, I FREAKING LOVE LIFE!!!!!!!!!