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