You don't have to skip dessert!

I think that everyone craves sweets from time to time and there is no reason not to indulge in those cravings.  I cannot eat things with lots of sugar because my body cannot handle it. I have come up with some great alternatives without the excessive sugar and fat.

These are really good. I make these quite a bit.

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Skinny Apple Nachos

1 Apple

Advocare Chocolate Muscle Gain (Protein Powder)

Natural Peanut butter

Natural Granola

 Unsweetened Coconut Flakes (If desired)

Cut up apples and drizzle peanut butter over the apples. Combine Muscle Gain (Or whatever protein powder you are using) with a  little almond milk until its in the form of chocolate drizzle. Drizzle Muscle Gain over apples. Top with granola and coconut flakes.

Cheesecake Stuffed Strawberries

1 lb of Large Strawberries

1 package of Sugar Free Cheesecake Pudding 

Almond Milk

Graham Cracker Crumbs

1 tsp of Vanilla Extract

1. Rinse strawberries and cut around the top of the strawberry. Remove the top and clean out with a paring knife, if necessary (some of them are hollow already. Prep all of the strawberries and set aside.

2. In a mixing bowl mix combine pudding mix with almond milk. Then refrigerate for at least an hour so it gets thicker. I would suggest using less milk then the package instructions to make it thicker. 

3. Combine pudding and vanilla extract and put into a zip lock bag. Cut corner so you can pipe the mixture into the strawberries. It makes less mess this way. Top with the graham cracker crumbs. I use this ingredient sparingly to keep the calories down. Enjoy!

Chocolate Peanut Butter Soft Serve 

• 2 T Greek yogurt
• 1 T peanut butter
• 1 T honey
• 1 T cocoa powder or Advocare Muscle Gain
• 1 banana, sliced and frozen

Blend together in a blender or magic bullet and its done. Top with a few chocolate chips (They have sugar free chocolate chips as well). Enjoy!

chocolate Covered Banana Pops

• 1/3 cup unsweetened cocoa powder 
• 4 TB honey
• 5 (or more) bananas, cut in half
• 1/2 cup coconut oil, melted 
• good-quality salt, pinch 
• popsicle sticks or sturdy paper straws 
• parchment paper
• nuts (crushed) or shredded coconut 

1. Cut the bananas in half and carefully insert one popsicle stick (or straw) in bottom of each banana. Place each banana on a tray that is lined with parchment paper and place in the freezer.
2. Keep in the freezer until they are frozen, a couple hours.
3. While the bananas are freezing, mix the chocolate dip. Whisk until all the ingredients are smooth. This can sit on the counter while you wait for your bananas to finish freezing.
4. Once your bananas are frozen take them out of the freezer. Pour the Chocolate Dip into a mug or large measuring cup . Dip each banana into the chocolate dip. When the coconut oil comes into contact with the frozen banana it will cause the chocolate dip to instantly harden creating a chocolate shell. Pretty awesome chemistry. If you desire toppings, now is the time to sprinkle nuts or shredded coconut over the chocolate.
5. Lay your bananas on the parchment paper once the chocolate hardens.
6. Keep banana pops frozen.
7. Note: If you desire a thick chocolate shell, follow the steps above, don't add extra toppings just yet. Place the chocolate bananas back in the freezer, freeze. Remove from the freezer and repeat with the dipping process, add toppings as desired.

I hope that you got some great ideas for some desserts that won't wreck your clean eating plan. 

I am very excited to start my 24 Day Challenge on June 2nd and document my daily food while on the challenge.  For more information please contact me!

Please read my wonderful husbands blog as well. Lots of great content there!

http://yourbestfitnesscoach.blogspot.com

Teresa Copley  "Lady Guru"

"Changing Lives"

Teresa@yourbestfitnesscoach.com

352-272-2034

Hard Work

I am firm believer in hard work, so when I see or hear someone say they want something and then not put in the work to get there. I don't believe they really want it.  Don't set goals that you are not willing to work your butt off for.

This is my good friend Christy. As you can see in January 2012 she was overweight and out of shape.  She decided to make a change and she did. She ate better, did the 24 Day Challenge and continued on products, and she starting working out and doing marathons.  Yes it was hard for her and sometimes unpleasant.  That never stopped her because she was focused on her goal and willing to put in the work ethic to get there.

I am so proud of this girl now.  Look at the change and check out her guns!  She is currently a Body Pump Instructor and an Advocare friend.  So she is helping others get results.

The point I want to make is this transformation did not happen overnight and yes it was hard.  She never quit and look what she achieved.

Too often people say they want something but when it comes time to work for it, they don't give 100% or they make excuses why they can't.

My journey has never been easy and I am not done.  But I put in the work ethic by working out 6 days a week, eating healthy, and fueling my body with great supplements. I put 100% into my workout. Why, because I want to get 100% of the results out of my workout.

Yesterday we did a workout where we had to bear crawl up a steep hill at the end of a workout. Yes it was hard, it was hot out, I was tired, and I could come up with a hundred excuses but I simply put those thoughts out of my head and did it. I told myself "You can do this" and I did.

This is one of my favorite phrases. It is 100% true.

Athletes are not just born the way they are. They practice, practice, practice.  Their work ethic has to be 100% all the time or nothing. I think we need to have the same work ethic toward our goals and toward life in general. To be strong, healthy, and successful we must work at it and we must give 100%.

If you want something then you must be willing to work hard at it.  I always tell people when I work out, I always tell myself that I must work harder than everyone in the room.  That is how I motivate myself to work hard. Find what works for you.  Is it a goal picture, a dream board, or a goal chart? Whatever it may be, do it and get it done. 

That's the end of my rant.  I really want everyone to get the results they want but when I see someone not working hard for it, it frustrates me. Next blog is going to have some healthy desserts. I hope that I gave everyone some value!

Remember we are still doing a group 24 Day Challenge.  Please let me know if you want to be part of that.  I will be doing it as well and documenting my food daily and how to eat on the road during the challenge.

Teresa Copley

"Changing Lives"

Teresa@yourbestfitnesscoach.com

352-272-2034

Quick and Easy Lunches

Lunch is one of those meals people usually have to plan ahead for whether they are going to work or on the go.  I have come up with some healthy and quick lunches perfect for on the go.

Remember prepping your food ahead of time makes these so much easier. Here are some of my favorites!

I absolutely love this one. I use my shredded chicken I prepped ahead of time for this one.





I refuse to say salads are boring. Not when you have this Cobb Salad!

Complete with Turkey bacon, eggs, sweet peppers, feta cheese, avocado, olives, and fat free string cheese. I make my own homemade Italian dressing with rice wine vinegar, olive oil, and italian seasoning packet.


How about a Greek Salad Pizza Pita. I am in love with greek salad, so anything that combines these things in the form of pizza is great and its healthy!

                                               Ingredients: 

1 Whole Wheat Pita, cut in half

2 Tbsp Hummus, any flavor

Spinach or Mixed Baby Greens Lettuce

Cherry Tomatoes, diced

Cucumbers, diced

Carrots, diced

Red Onion, diced

*Optional: Olives (I don’t care for olives, but this would probably make a good addition if you do)

*Also Optional: Diced Avocados! I added them to the pics shown. They’re very delicious if you have them on hand, if not, don’t worry about it. (Calories don’t reflect added avocados.)

1 oz Feta Cheese

1 Tbsp of your favorite Italian Dressing

(I make my own dressing using the Good Seasons Italian Dressing packets. You can find these by the other dressings, usually on the top shelf. It takes just seconds to prepare and you can personalize it! I use Rice White Wine Vinegar and Olive Oil to make mine!)

Directions:

- Rinse, dry, and dice all veggies.

- Slice around the edge of the entire pita with a sharp knife to make two whole circle pita halves (notice pic). It’s easier to do if you heat the pita in the microwave for a few seconds.

- Toast pita halves sliced side facing up in a 350 degree preheated oven for 5 mins.

- Spread 1 TB hummus on each half.

- Pile on all the veggies to your liking starting with the lettuce.

- Sprinkle on feta cheese then drizzle with Italian dressing.

One of my all time favorites now. I love this one and your co workers will be envious. This one requires some prep ahead of time but well worth it!

Paleo Mexican Rice Bowls.

Mexican Rice Bowls

 

Save Print

Prep time

10 mins

Cook time

15 mins

Total time

25 mins

 

Serves: 3-4

Ingredients

• 1 head of cauliflower, cut into florets
• ⅓ cup broth or water
• 1 teaspoon garlic powder
• ⅛ teaspoon cayenne pepper
• handful of fresh cilantro, roughly chopped
• juice of 1 lime
• ½ pound ground Turkey
• ½ white onion, diced
• 1 avocado, diced
• salsa of choice
• salt and pepper, to taste

Instructions

1. Run florets of cauliflower through a food processor using the shredding attachment, to rice the cauliflower. Or use a grater and crate the cauliflower until you have small pieces.
2. Place a small saucepan over medium heat, add cauliflower and broth or water and a bit of salt to the pan and cover to let steam for about 10 minutes. Mix a couple times to keep from sticking to the bottom.
3. Once cauliflower is soft, add garlic powder, cayenne pepper, cilantro, lime, and a bit of salt and pepper.
4. While rice is cooking, place a medium skillet over medium-high heat and cook  ground turkey (Feel free to season turkey with some taco seasoning if you choose). Break up into small pieces and cook until cooked through completely.
5. Dice onion and avocado.
6. When cauliflower rice and meat are done cooking, add rice, meat, onion, avocado, and salsa to a bowl.

I love to cook and all these recipes were family approved and asked for again. 

These are also 24 Day Challenge approved. For more information email me!

 Teresa Copley

"Changing Lives"

Teresa@yourbestfitnesscoach.com

352-272-2034

Goals

I am a huge fan of goals.  It is important to set goals in life so that you are always working toward something. I want to share one of my goals.  When I first started working out 4 years ago, I had a goal to look like Jillian Michaels.  Some people laughed at me when I said that, but I was sincere and wanted that.  I know it's not always great to compare yourself to someone in a magazine but I had high hopes I could do this.

I was 150lbs and 23% body fat (possibly more) when I made this goal.  I worked hard, meaning eating clean, working out, and pushing myself.  When I say pushing myself I don't just mean physically but I also mean mentally.  Telling myself day in and day out, I could do this.  Mental strength is just as important as physical strength.

This is something I tell myself everyday. No challenge is too big. Now I have accomplished my goal. (At least I think i have!) Here is my picture!

I really think it's very important to have a realistic goal picture.  So now, goal complete. Now what?  Well it's time for a new goal.  I even have a picture.

So this is my new goal and I will get there.  I have a plan of action that includes tweaking my diet a little more, working out 6 days a week, (Which I have been doing)  adding more weight training into my routine and continuing on my supplements.

So remember, it's all about mindset and goals. What is your goal?

To all the people who try to bring me down or tell me I can't. I tell them "Watch Me".
One thing my husband has learned is to never tell me I can't do something because that just ignites the fire and makes me try even harder.  My husband has been my biggest cheerleader and I am so thankful for that!

I will be using these products to get the results I want.  If you are interested in using these products also, please email or call me. I would be glad to help you get results as well!

Teresa Copley

"Changing Lives"

Teresa@yourbestfitnesscoach.com

352-272-2034

We all do it, rummaging around the refrigerator looking for snacks.  Here are some great plan ahead snacks.

Warning: You will be hungry after seeing these!

I used Blueberries and Strawberries. I dip mine in Greek Yogurt with a little Honey. Then freeze for about 2 hours. These are so good!

I add Advocare Muscle Gain and honey as well. Just mix, shape and refrigerate. 

Buffalo Cauliflower Bites!  If you are a fan of buffalo wings, you will absolutely love this!
                                   Vegan and gluten-free buffalo cauliflower bites, serves 6-8 as an appetizer. 

-1 head cauliflower
-1 cup unsweetened non-dairy milk (I used unsweetened coconut milk)
-1/2 cup brown rice flour
-1 T garlic powder
-1/2 t salt
-1 1/2 T Real Unsalted Butter
-1 cup hot sauce (I used Frank’s)
-celery for serving
-Plain Greek Yogurt for dipping. (Add a packet of Ranch seasoning into the yogurt if you choose)

Preheat your oven to 425 degrees. Chop up your cauliflower into bite-sized pieces. Combine the milk, flour, salt, and garlic powder in a bowl and stir until combined. Coat each piece of cauliflower in the milk/flour mixture and shake off the excess. Place on a baking sheet lined with parchment paper or Foil. Cook for about 20-25 minutes. You want to make sure the cauliflower is cooked through but not burned. Mine were perfectly toasty after 22 minutes. While the cauliflower is cooking, melt the butter. Mix the melted butter and the hot sauce.Let the cauliflower cool for about 2-3 minutes.  Toss with the butter/hot sauce mixture and serve!

I love these. Preheat Oven to 400. Cut these really thin and toss with olive or coconut oil and a little Mrs Dash or Sea Salt. Bake for about 20 minutes. Watch them carefully so they don't burn. Bake until they are crispy. You will become addicted to these!

How could you not love chocolate that is good for you!

For your sweet tooth! You will love this one!

These are some of my favorites and I love to eat. 

Remember Ab's are made in the kitchen. So eating every 2 to 3 hours is essential to a healthy metabolism. 

I am starting a 24 Day Challenge soon as a jump start for my body.  I am going to do a daily food jouurnal each day. Join me on the challenge. Teamwork makes the dream work! Email me if you are ready!

Teresa Copley

"Changing Lives"

Teresa@yourbestfitnesscoach.com

352-272-2034

All about me!

This is my first blog entry and I just want to introduce myself. This is me!

My name is Teresa and I am 33 years old. I am a mom, a wife, and I love to cook.  Cooking hasn't always been my favorite thing.  4 years ago I found my self overweight, tired, and disgusted with how I looked.  This was me then:

One day at work I was sitting in the chair and noticed I overlapped the chair. Then the same day at home I noticed my clothes were very tight. I was a size 9/10 at that point. I was 150 + pounds and totally disgusted with my appearance.  That was my moment where I knew something had to change.  I was done blaming that weight on babies because my kids were no longer babies.

I admit that at that time I was eating a lot of junk. Fast food, pasta's, white bread, and lots of processed food. I felt terrible, tired and exhausted by noon everyday and fed up with my appearance. I sought out a fitness coach (Little did I know he would become my husband one day) and started working out.  He helped me to focus on my diet and change what I ate. I stopped eating fast food, things with white flour (breads and pasta's), processed foods like sugary cereals and frozen pre-made pasta dinners.  What a difference that made.  I felt so much better, had more energy and I was losing weight.  In no time at all I was down almost 30 pounds.

All that working out (blood, sweat, and tears) and change of diet had a huge effect on me.  It was a life style for me now. I was on a mission to become the best version of me.  Here I was 120 pounds skinny but not satisfied.  I wanted muscle, definition, and not to be the average skinny girl. I know that sounds crazy but I had high hopes for myself. I started on supplements to get the results I wanted. I used Advocare and it changed my world.  Once I started putting supplements in my body along with my good nutrition, my whole world changed.  I felt better than I ever did in my 20's, I have lots of energy, and I packed on 12 pounds of muscle and dropped my body fat from 20% to 17% in 6 weeks.  I was so excited!  Look at my change!

I feel incredible now and I continue to take Advocare (Why wouldn't I?) and eat well because I am loving the changes I am seeing in my body. I am currently down to 15% body fat, which was a huge goal of mine, and I am helping others achieve their goals. I am a size 1/3 now, which was never my goal but it just happened.  I hope to share my love of cooking and recipes with everyone.

I eat 5 to 6 small meals throughout the day. I workout 6 days a week and consume 2000 to 3000 calories per day.  I have turned my body into a fat burning machine through food and supplements.  I have the metabolism of a 20 year old. I hope to pass some of this knowledge to other people.  Here is what my average day of meals looks like.

Breakfast:

 Muscle Gain Whole Wheat Pancakes. I also sometimes do Oatmeal Pancakes topped with peanut butter.

                                                                       or

 Oatmeal with fruit. Yummy. This is filling and so good.

Lunch: 

Cilantro Lime Chicken Salad lettuce wraps and a cucumber salad with corn, tomatoes, and olives.

                                                                           or

Chicken Sausage with Butternut Squash and Couscous. Here is the basic recipe but I add chicken sausage and feta cheese.

                                                                                  or

 Chicken Tortilla Soup. This is a great crock pot meal. I used whole wheat tortilla's to make the strips.

Dinners:

 
Smothered Sweet Potato Wedges. This one is incredible and I made my own Sweet potato wedges instead of store bought! It felt like a cheat meal!
                                                                          or

Stuffed Peppers with Couscous and Butternut Squash and feta cheese. A light cucumber salad on the side.


                                                                             or

Chicken topped with Sweet Peppers, Spinach, and Feta.

Snacks:

Fruit and Sweet Peppers

 A very yummy Meal Replacement Shake from Advocare!

Apples and Natural Peanut Butter.

Prep is key.  Take one day a week and prep your food for the week. It makes life so much easier.

I always make shredded chicken in the crock pot, egg muffins, baked spaghetti squash, fruit, and hard boiled eggs.



This is how I eat on a typical day. More to come with great food and recipes.


To Learn more about a great weight loss system called the 24 Day Challenge watch this:

Teresa Copley, "Lady Guru"

"Changing Lives"

Teresa@yourbestfitnesscoach.com

352-272-2034