Hammer and Chisel Update!!!

I'm in the midst of doing Hammer and Chisel.
I'm in week 4!!!
This is my second round of this program.
Confession-------First time that I did this program it was a TOTAL struggle!  I missed workouts and now that I look back I realized that I wasn't PUSHING!  I'm in this program 110% and PUSHING like never before.
I mean, I am pushing with more weight
I am not stopping because the move is uncomfortable.
I am focusing on form like crazy.
It has really changed ME!

I'm super excited!
I hope you will stick around and follow along!!!!!

Plateau's

THAT word!

Plateau!

It's just like THAT word! 

It's almost like an ugly word!

It's a flat place

It's a place we don't want to be

It's a place where we find ourselves on a fitness journey

We hit 10 pounds

We hit 20 pounds

We hit that "almost" Goal weight- 

We hit 50 pounds 

We just need 5 more

We just need 10 more

RESET!  REFOCUS! REMEMBER!

Remember how much you have lost

Remember how far you have come

Remember how you have met your goals

Remember how you have used your meal plan

Remember how hard you have worked

Remember all the mornings/evenings that you sweated buckets

It's time to take a moment to consider that this Plateau is GREAT!

It's time to move a little more

It's time to sweat a little more

It's time to change it up

It's time to work that much harder

It's time to REACH YOUR GOAL!!!!!

It's TIME!  Let's Do This Together!!!!  It's time for me to step it up!  

I'm ready! Are you?

Sunday Meal Prep!!!!!!

 Sunday Meal Prep!!!!  

Staple of Roasted Veggies!!!!
Dice up your choice of veggies
Carrots, Onions, Pepper, Zucchini, Yellow Squash, Mushrooms or any combination that you can think of.
Toss in a zip bag with a 1/4 cup of olive oil
Salt and Pepper to taste
(Add Herbs De' Provence , Taco Seasoning , Rosemary)
Any seasoning that you like!!!
Toss in bag to coat all the veggies and the seasoning is well coated on the veggies
Place on a baking sheet and roast at 425 for 25-35 minutes

ENJOY!!!!!!

Mexican Bake

1 pound of Ground Beef or Turkey
1/2 onion, chopped
1 bell pepper (any color), diced
1 clove garlic minced
1 can black beans
1 can diced tomatoes
2 Tablespoons of Taco Seasoning
3/4 cup of rice, uncooked
1 1/4  cup of water
1/2 cup salsa

Pre heat oven to 375 degrees.  Brown meat with onions, peppers, and garlic.  Place in oven safe baking dish.  Stir in black beans, tomatoes, taco seasoning, rice, water and salsa.  Mix well.  Cover and back for 1 hour and 15 minutes.  Set aside to cool.  Sprinkle with cheese when time to eat.  Add chips for a complete dinner.

Turkey Chili

1 pound ground Turkey
1 onion, diced
2 bell peppers, diced
1 can black beans
1 can pinto beans
1 can kidney beans
2 tablespoons chili powder
1 clove garlic, minced
1/4 cup ketchup
2 cans of diced tomatoes
2 cups of reduced sodium chicken broth
Salt and Pepper

Brown ground turkey with onion, garlic, and peppers.  Add in the rest of ingredients and stir well.  You can cook low and slow on the stove (couple of hours) or low and slow (6-8 hours) in a crock pot.
Serve with your favorite toppings...... cheese, avocado, chopped onions, jalapeno, chips, cornbread.

Sausage and Pasta

2 Hot Italian Sausage Links- Casing removed
1/2 onion, diced fine
1 tsp of olive oil
3 cups of Low Sodium Chicken Stock
4 1/2 ounces of pasta
Parmesan Cheese

Brown sausage with onions and olive oil.  Once browned, add pasta and chicken stock.  Cover and reduce heat to medium and cook approx 10-15 minutes until liquid is absorbed.  Sprinkle with Parmesan cheese and serve!!!!
** You can use mild Italian sausage if you prefer**


Hubby has tasted ALL of them and they are ALL Husband Approved!!!!!!!

Happy Eating!!!!!

It Fell!

Well, it's Saturday morning and of course we are bowling and the will be followed by a trip to get the gray removed from the hair!
I wanted to share more about the picture that I shared on Facebook a few days ago.  Some may not have seen it so below is the photo.

I wrote over the top but I hope that you can see it.  The picture laying in the floor is my GOAL BOARD.  As a Beachbody Coach we all make a Goal Board.  We put on there places that we would like to go and what we would like to be doing in a certain amount of time and where we would like to take out business.  It had been hanging in our room right where I typically do my workouts and where I do a lot of my Coaching via the computer.  I thought it looked pretty cool.  I was really pleased with the way that it looked.  I was inspired by it. I was satisfied with what I had created.

Now, on Wednesday nights we have small groups and we have this incredible prayer and praise time at church the first Wednesday Night of each month. It's not your typical time of small groups and prayer times. The Lord is doing something.  He's not only doing it my church but in ME!  There is the process that we have started at church.  We play praise and worship and then we sit with an empty blank piece of paper/journal/notebook.  We wait.  We don't say anything. We don't pray anything. We wait.  When He starts speaking- you start writing.  MERCY!  If you have never done this, You really need to!!!!!  I knew from the first time, that there was something happening.  Well, I knew that there were gong to be some changes that I needed to start making.  I knew my Coaching needed some changing.  I was just trying to figure out exactly what that means and what it would look like.

Last Sunday after church, I walked into our bedroom.  The picture above is what I saw. That is the exact place that it was.  I knew it.  I snapped a picture to document the journey.  The Command Hook was still on the wall.  It was totally fine.  The cheap frame did not break.  The hook was still intact. That picture DID NOT JUST FALL OFF THE WALL!!!!!  It was as if He had laid it on the floor.  I just couldn't wrap my head around it and was almost at the point of shaking because I was so excited!  It was clear I was heading in the right direction.

After I got past the shock, the excitement came.  I knew I needed to redo it.  I realized that I was sitting with approx. 8 magazines.  I had plenty to choose from.  I gave myself a week to figure out where this was going.  All of this to say-----I CAN"T WAIT!  I have no idea what it's going to look like.  I knew exactly He was IN CONTROL!  IT IS FREEING!!!!!!!

I will be working on my board this weekend.  I can not wait to share it.  I'll take a before and after to share!!!!!
I'm so glad you are here on this journey!  Hang on for the ride!!!!!!!

Alexx's Rainbow Baby Story

Alexx is a precious young woman that I have watched grow up into a beautiful mother and wife!  She has experienced the heartache of a miscarriage.  October is Pregnancy and Infant Loss Awareness and I have asked several friends that were comfortable to share their stories to encourage other women!
Here is Alexx's story.

It has been a little over a year since I found out I was going to lose my baby. I had a six month old little boy at the time and was not trying to get pregnant again, but God had other plans for us. I found out I was pregnant at work and was instantly filled with excitement, fear, anxiety, and love for this little blessing. I wrote my husband a poem that read "roses are red, violets are blue, you're such a great dad of one, imagine how great you'll be with two!". I gave it to him that morning (I was working nights as a nurse at the time). He was equally thrilled and nervous! We waited until my first doctors visit to tell family, and everyone was excited!! After reality set in that I was going to have two children 15 months apart I was thrilled.

It was one week later that I discovered a little bleeding when I went to take a shower. Being an Ob/Gyn emergency department nurse I instantly feared the worst was happening. I went to the department where I work and was taken to ultrasound. I saw the beautiful tiny heartbeat of my precious baby at 7 weeks 1 day. However, I knew something was wrong. The heart rate was so slow the machine couldn't even calculate it. The ultrasound tech printed me a picture and sent me back for the rest of my exam. I was sent home with the information of a "threatened miscarriage" and expected management of the situation. That night I began to have cramping and increased bleeding. In the morning my husband went to work, only to be called home as I knew what was going on. We went to my doctor for an ultrasound to confirm my fears. As I was walking in I felt something big pass. I went to the restroom and saw I had in fact passed the amniotic sac that housed my little love. The ultrasound simply confirmed what I already knew. I was crushed and cried for what seemed like an eternity. Why did God take my baby from me? I wondered. It was a month of bleeding and medications to help me complete my miscarriage that ultimately ended up in surgery to remove it all due to my body retaining it for so long.

It was only a few days later that postpartum depression set in. I was still nursing and had gone from being pregnant to not pregnant so quickly my body was going through a hormonal roller-coaster ride. After about 3 months I felt much better after having talked with others who had experienced what I had as well as a temporary antidepressant to get me over the hump.

Three months after that in November to be exact, I found out I was pregnant with our rainbow baby. I was so excited, but also hesitant to let myself fully enjoy this experience because I feared it would end the same way as my second angel. But it didn't. August 18th we welcomed our little girl into the world, healthy and beautiful. I remember questioning God when I was in such a dark place after my loss. However, I know it was in his plan for my life and my little ones life as well. I have been able to comfort and educate and witness to those going through what I went through with so much more empathy and love than I ever had been able to before. It has allowed me to appreciate life and my children so much more than I could ever imagine. I rest easy knowing one day we will all be together again.

The pain is devastating, and I still have days where I feel sad, and commercials that make me cry. Especially during October which is Pregnancy and Infant Loss Awareness Month. But after all of the hurt, after the storm, there was a rainbow...and her name is Olivia Grace.

Thank you so much Alex for sharing! Olivia Grace is absolutely beautiful, just like her Mom!!!!!

Coach Pam

BLOG CHANGES!

I am super exited!
I am getting a BLOG OVER-HAUL!!!!
I have an awesome friend that is going to be doing some work here.  There will be a whole new look and focus!
New Colors
New Tabs
New Signatures
It's going to be awesome!!!!!!!
Just Hang On!!!!!!

5 Day Challenge!!!!!!!

So this week I am starting a 5 Day Challenge!!!!
Super Excited!
Pyramid Workouts followed by Water Drinking Challenge.

The first key is the water.  Figuring out how much water you should drink is so important on so many levels.  Best rule of thumb that I found is to use your weight divided in half.
For Example
150 pounds- 75 ounces of water
200 pounds- 100 ounces of water
You get the picture.
So you may say, I can't drink that much water!!!!
Well, let's be realistic.
Use those popular 20 ounce bottles of water that you buy in a flat at the store.  One with breakfast, One with lunch and one with dinner.  One after you workout and one to sip on during the day and BOOM!!!!!!  You just drank 100 ounces.  See, wasn't that easy??????

Second part of this 5 day challenge is the Pyramid workouts.  It's an incredible way to workout and such an awesome way to challenge yourself.  You will not be board!  You will SWEAT! You will be sore! You will be glad you did!
It's so much fun!!!!!

Keep an eye out on my page and you won't miss the next Challenge!!!!!  I would love to have you!!!!!
Leave a comment if you want to jump in on the next Challenge!!!!!

Happy Challenge
Coach Pam
Phil 4:13

Those Little Bites of PROTEIN!!!!

Bacon and Jalapeno Deviled Eggs

1 dozen eggs-hard boiled

1 jalapeno-diced fine

1/2 pound of bacon fried and diced

1/2-3/4 cup of Mayonnaise

1 tsp Mustard

Salt and Pepper to taste

1/4 cup Finely Shredded Cheese

1/2 tsp of sugar

(Double Recipe Pictured)

 Hard boil eggs and fry the bacon

 Separate the eggs.  Place the whites in a container or on a plate.  Place the yolks and add salt, pepper, mustard, cheese, sugar and mayonnaise in the bowl.  Mix well until it's as smooth as possible.  You may need to add more mayonnaise. 

 Finely dice jalapeno and bacon

 Grate the cheese with a microplane 

Once you have mixed the ingredients together, place the mixture in a zip-lock bag and pipe into a egg whites.  Top with extra bacon and jalapeno.  

I hope you enjoy this as much as we do!!!!

Coach Pam

Pregnancy and Infant Loss Awareness

This is always a difficult time.  Your mind may go back and wonder "What If?".  I can honestly say that mine does.  I can remember the day that we found out. I remember going to the doctor. I remember the ultrasound. I remember the 2nd and 3rd ultrasound. I remember being put to sleep. I remember going home and feeling totally numb and hurting so bad. I remember it like it was yesterday.  I am 1 in 4.  I experienced the Pregnancy Loss with a Miscarriage.  It is something that you can't describe at times.  If you have been there, you know exactly what I am talking about. 
Maybe yours was born sleeping. My heart hurts for you.  I can't say that I understand.  All I can say is I am so very sorry and cry along with you.  I have been with Mom's that found out that their babies were gone before they breathed their first. My heart hurts for you. That is pain that is unimaginable. I pray that those precious times of holding them will forever be in your heart. 
Maybe your baby arrived to early.  Maybe they arrived with medical issues mounted against them. Maybe they arrived and only were here for a few days or weeks or maybe even a few months. My prayer is that you as well as the rest of us, treasure those moments and times.  That sweet face that is forever etched in your memory and the treasures that you have.  
Maybe you have experienced any of the above and have never told anyone or shared your story.  I would encourage to share.  You can always to share with friends or family or those that will support you.  
I could go through and list friends that have all experienced the loss and for fear that I would leave one out,,,,,,,You know who you are and I love you so very much!!!!


So much Love and Prayers for 
All the Mom's, 
Coach Pam

MONDAY MOTIVATION!!!!!!

I start a new CHALLENGE GROUP today!!!  I am always so excited when a new Challenge Group starts up.  I have women in the group that I have never had and I have some that have jumped in and are continuing to jump in on another group.
We are pumped and ready to go!  It's going to be AWESOME!!!!

So of course because it's MONDAY, there MUST be MOTIVATION!!!  So, here we go........

2 of my FAVORITES!!!!!!!!

Some like Jillian and some don't.  Some love to hate her.  She pushes hard but she gets it done!!!  My nickname used to "Jillian".........I'll just leave that there!   

I've never understood someone's sweaty-selfie looking "pretty".  I'm about making a lot of SWEAT and looking......INCREDIBLE!!!!!!

Sweat On, 

Coach Pam

Phil. 4:13

So, What's For Dinner????

So, what have I prepared for the week????

1- Roasted Veggies- Carrots, Red Onion, Yellow Onion, Portabella  Mushrooms- Salt and Pepper and a touch of olive oil- Diced and roasted at 425 for approx 30-40 minutes!
2- Roasted Spaghetti Squash- Cut squash in half.  Brush with olive oil and salt and pepper to taste.  Turn cut side down and cook at 400 for 1 hour.  Rest for about 10 minutes and scrape with a fork!  OH MY GOODNESS!!!!!
3- Mexican Chicken- One red pepper sliced- One yellow onion sliced.  2 large chicken breast. Cover with taco seasonings and a dash of chili powder, salt and pepper.  Cover and bake at 400 for 1 hour.
Slice for burrito or taco and place in the sauce in the bottom of the pan with the pepper and onions.
4- Boiled eggs.  Some left whole and some will be deviled with a tiny bit of crisp bacon, jalapeno and small amount of shredded cheese!!!!!
5 Whole chicken thawing for homemade chicken and rice in the crock pot!!!!!  Can't wait for that.  Cook entire chicken in the crock-pot with enough water to almost cover.  Salt and pepper and cook for 8 hours on low.  Remove chicken and de-bone as well as removing skin.  Place broth and chicken in the fridge over night and skim off the fat in the morning.  When you get home, bring to a boil on the stove and add 1 1/2 cups of rice and 1 can of cream of chicken soup and 1/2 cup of milk.  Cook according to your rice directions.  Serve with crackers and ENJOY!

There is my week!!!!!!
We also have plenty of banana's, yogurt, cottage cheese, cauliflower, refried beans, lettuce , black beans and other yummy for the week.

I'm ready!!
Are you??

Have an incredible week!!!!!!

Blessings to you!
Coach Pam
Phil 4:13

Sunday Worship!!

I love Contemporary Christian Music.  I listen to K-Love on my radio, my iPad or my computer and even on my iPhone!  One of my favorite songs out right now is by Danny Gokey.  There is so much in the song!
I also love to run.  I'm always changing up my playlist when I'm running.  I run outside and so not a fan of the treadmill.  When we lived in Mississippi, I would be out running and get caught up in my praise and worship that I was listening to and running with my hands in the air.  I'm sure it was a sight to see and a little odd.....but I didn't care.  Since I have FINALLY returned to running I find myself doing the same.  This particular song just speaks volumes to me!  It's just an amazing song!!!!

Hope you will give it a listen and see what you think!!!!!





Time to RISE!!!!!

Have a blessed Friday!!!

Coach Pam
Phil 4:13

Chicken Tortellini Soup

I have to admit that when I saw this on Facebook, I was so excited because the weather is cooling off and I absolutely LOVE a crock-pot recipe!!  There is something to be said with the ability to throw a mix of ingredients in a post, set a temp, and set a time and when you get home from work, dinner is READY!!!  Not to mention that your house smells incredible!
I knew that we were going to have some cooler weather this weekend with Hurricane Matthew coming through, the temp was dropping and the rain was happening so it was good time for rest, snuggles, leggings and some crock-pot cooking!!!
I LOVE chicken noodle soup and I LOVE Tortellini, so when you can combine 2 of my favorites, I am ALL FOR IT!  Best part----It was INCREDIBLE!!!!
So this is how I made it......

Chicken Tortellini Soup

1 Carton of Vegetable Stock - low sodium
2 large carrots pealed and diced
3 stalks of celery chopped fine
1 large onion diced
4 chicken breast
3 cups of water
Salt and Pepper
2 garlic cloves pressed
1 Tablespoon of Italian Seasoning
1 package of cheese tortellini (I chose whole wheat)

Place chicken in the crock-pot, single layer and pour over stock and water.  Put in carrots, celery, onions, seasonings and garlic,  Place lid on crock-pot and cook on low for approx 6-8 hours,
After cooking, remove chicken and shred.  Place chicken, along with Tortellini in the broth and place on high for approx 20-30 minutes to cook the tortellini.
Serve in a big bowl with a big spoon.

This was AWESOME!!!!!  The HUBBY even liked it!!!!  That is a big deal!  He is a PICKY eater and for him to tell me several times how good it was something!!!!!

Happy Cooking!!!!!!
Coach Pam

Trail Mix By Design!!!!

I Love Trail Mix

At my old job, people would laugh and poke fun at what I would eat. It's funny because I would bring something and they would turn their nose up and the next time they would all want some. GO FIGURE!!!! The big joke was that "Pam will eat anything including grass and twigs." Well, they are partly right. I love trail mix. Hear me clearly.......I love what I make as trail mix. I don't typically buy the kind in the bag. Yes, there are some really good one's out there. They typically cost more than I want to pay but making my own is soooo much better. I get to control what I put in them. It is never the same twice. So I thought I would share what would typically go in mine.

Nuts- MUST!!!! Almonds, peanuts, walnuts and even pecans at time.

Raisins/Dried Fruit - MUST!!!! Cranberries, golden raisins, dark raisins, cranraisins, cherries, blueberries, apricots, figs and whatever else may look good.

Oats-(optional)-the reason I say optional is that it is a time factor for me. If I am making a mix with oats, I like to add honey and toast them slowly so that are a little sweet and crunchy. Eating raw oats is not something I would recommend.

Seeds- MUST!!!!- Sunflower, pumpkin, and any other kind that you might like. Typically I get toasted and unsalted.

CHOCOLATE- yes I said chocolate. That is not an error. I like that little surprise ever once in a while. It's a different sweet than the fruits. Yes, there is a catch. I buy the ones that are fruit sweetened. I actually like them better. You can find them in bulk at Earth Fare and Whole Foods. They are so worth it.

So, what I typically do is go to the store that sells all of this in a bulk section. I get a scoop of this and a scoop of that. Get home and dump all the bags into a giant bowl and stir it all up. Then either put it in an air tight container or separate into smaller bags for snacking. If I am doing the oats I would do the same except for the oats. They get mixed with about 1/2 cup of honey for every pound to pound and a half of oats. Spread onto a baking sheet and bake at 325 degrees for a total of 30-40 minutes but you MUST stir/toss every 10 minutes or the edges will burn. It's a food-of-love thing. Once it is COMPLETELY cooled, mix in with the other items and there you have it. Not only is it good for snacking but throw some on top of yogurt in the morning, throw a handful into your salad or even a small handful into tuna or chicken salad ( you might want to pick out the chocolate....I don't, but you can). It's just good!!!!!!!!

Try your hand at it and let me know what you put in yours. You will just love it!!!!!

 Coach Pam
Phil 4:13