24 Day Challenge: Day 1 Cleanse Phase!

Why do I do the 24 Day Challenge?  I am not looking to lose weight but looking to restart and recharge my body.   So this is the program I use to do that.  I am really excited about this round as we are doing it as a group and everything is better when you have people there supporting you and doing it with you.

Day 1: Cleanse Phase

7:15am:  

I am up and it's time for my Fiber Drink. It's not that bad really and its going to help clean me out.  No I won't be running to the bathroom every 5 minutes either!

I added 6 ounces of water and I drank it down quickly.

Now onto the best part, Spark which gives me great energy and mental focus. I love this stuff!

This was super easy to do while making sure the kids were getting ready for school and eating as well. Breakfast this morning consisted of my favorite cereal Coconut Chia Granola. I don't normally eat boxed cereal but this one is so good and its a better version of those others you see out there. I only use Almond Milk because regular milk is loaded with bacteria and Almond Milk actually has more calcium.  I will stick with that.

12:00:  My normal noon workout consisted of 3 8 minute AMRAP's:

                  Sprint to the stop sign and back

50 Jump Rope

10 Pushups

8 min AMRAP (As many rounds as possible)

5 Push Press (65Lbs)

10 Squats to ball

5 Pull ups

8 min AMRAP

25 Pig Burpees (Jumping over a punching bag after each burpee)

25 Swings (40lbs kettelbell)

25 Situps

8 min AMRAP

Done, sweaty, and hungry but it was a great workout. I love to workout! 

Post workout Recovery immediately after so that my body will recover and I can go at it again tomorrow.

1:30: Lunch

I did lots of prep work on Sunday so I used the food I prepped ahead of time.  Planning ahead makes life so much easier.  So I used my Shredded Chicken (cooked in crockpot with ranch seasoning), Brown rice, carrots, and Green beans.

I used some Mrs Dash as seasoning. I like it because it is salt free and lots of sodium is not good for you and will help to accumulate water weight and extra pounds.

I use Mrs Dash for all my seasoning. There are lots of great flavors. I don't even buy regular salt.

Water is also very important.  Summer is here and we must stay hydrated.  I shoot for over 100 ounces per day at a minimum. So keep drinking that water!

3:30pm Snack:

Apples with Natural Peanut Butter. I love peanut butter and could never give it up. I do buy the natural peanut butter with only 2 to 3 ingredients though.

5:00 pm snack:

A handful of Almonds. Great for on the go!

6:45pm Dinner: 

I made Greek Tilapia. It is so good. Here is what you need:

Preheat Oven to 400 and top with Feta Cheese, Lemon, Tomatoes, and Mrs Dash Seasoning.

My final product was this. I paired it with Asparagus, Couscous, and a garden salad. Yummy!

I am very active and because I have trained my body to move and eat as part of metabolism booster, I am hungry all the time. I am a firm believer of eat to lose.  Too many people don't eat enough and this is why they cannot lose weight.

After Dinner I enjoyed my Muscle Gain Shake with Almond Milk and Natural Peanut Butter. Did I tell you how much I love Peanut Butter?

I feel great today. Lots of energy and I feel the cleanse starting to take effect. (In a good way).  I am off to bed but before that I must take my Herbal Cleanse Tablets.  These will help to clean me out while I sleep.

Please follow me on my 24 Day Challenge and my daily food blog while on the challenge.

To Learn more about the products I am using please email me!

Teresa Copley " Lady Guru"

"Changing Lives"

Teresa@yourbestfitnesscoach.com

352-272-2034

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

 

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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