Are Your Goals Aligned with Your Motivators?

What drives you? No I mean what REALLY drives you deep down in your soul? That passion and love that make your heart hurt. That’s what I am talking about. If the answer isn’t somehow involved with your goals (whether personal, spiritual or mental growth) then maybe it is time re-evaluate.

Can goals involve other people? Absolutely. Example: “I want to have a better relationship with (insert noun here)”. Or “I want to be a better parent”. Or “I want to be more involved in my kids school or hobbies”. Or “I want to spend more time with my family”. Maybe love as a whole is that driving factor. Maybe it’s your kids, or your spouse or best friend or pet. Maybe it’s yourself. Maybe it’s your job or a sport you play or a hobby you are passionate about. Maybe its music. Maybe it’s community and being involved in helping others. Maybe it’s an itching you’ve always had to do something to change the world. Regardless of what it is, that passion and love deep down… THAT’S what fuels success. Usually its a combination of things that motivate us, so don’t feel overwhelmed if it’s multiple things that come to mind as you’re reading this.

To be honest, I find that many people that tell me they are struggling with their goals it is because their goals are not aligned with their drive or motivation. Being in tune with yourself is an important part of balance and success.

Step one is knowing what your drivers are and building your goals to be aligned with your love and passion for those drivers. Write them down. Maybe not all at once but maybe when you’re feeling them in the moment. Or if you don’t know where to begin, try to make a list first then narrow it down later. I’d suggest you make tally marks next to each item on the list every time you get that love or passion for them to help organize them by importance to you over time.

Step two is linking your goals back to your drivers. This can be directly or indirectly. (I will provide a few examples below of what I mean by this.) This will help you prioritize your goals and stick to the important ones.

Examples:

Lets say one of your drivers is your kids and you just want to be involved in their lives as much as possible.

A direct link would be directly related to that driver. So a few goal examples would be: volunteering for school field trips or being interested and involved in your kids hobbies or after school activities. It might also be having a special parent/kid day (or even family day) once a week or once a month where you guys do stuff together like hiking or trying something new together to build a stronger bond.

An indirect link would be a goal that is indirect to the driver but still links back to it. For example if you have a goal to lose 20lbs, how can that tie back to your kids? Make a list of all the pros of losing the 20lbs and how they can relate back to the driver.

Here are a few examples of things you may find on that list: more energy, more active, better mood, healthier, better quality of life, setting an example for your kids that goals are important and you can and will achieve them. Now personalize it so it appeals to you when you read it: “I will achieve my goal of losing 20lbs because I want to have more energy (some may add..so I can do more with my kids)”, and so on and so forth for each pro on the list.

Another way you could link this goal of losing 20lbs back to the driver is maybe doing something active with your kids like hiking, biking, walking, running, playing sports, dancing, or even trying something new with them. Maybe cooking healthy meals together.

These are just a few examples to elaborate and give you a better understanding of how to tie your goals back to your drivers. This is important because if a goal is not linked to our drivers or motivators in some way, we tend to push them off because they just aren’t that important.

Goals that are less important are still goals. But if we are constantly setting goals that are not important to us (not linked somehow to our motivators) we may eventually feel like goals aren’t worth it because we never succeed. This is something we want to stay away from so it is important to set realistic and attainable goals, that motivate us. In the example above, if 20lbs seems too difficult, maybe start with 10lbs, or even 5lbs and then build from there. “I lost 5lbs, I feel great and I know I can lose 5 more.”

And finally step three is seeing the goal in your mind already achieved by you. Think into the future and picture yourself achieving that goal. Feel those feelings internally that you expect to feel when you are successful and the goal is achieved and hold onto this until it happens. Close your eyes, and mentally go here on the hard days.

Another really important part of being in tune with yourself is accepting failure and knowing it’s okay to fail as long as you don’t give up. You don’t really hear/read about the failures on social media. Most people don’t post about the days or even months they fall off track, because it’s not motivating. But they happen! To all of us! It is important to know when you fall off track or have a few bad days it doesn’t mean give up. It means dust yourself off, let it go, and pursue on. Shit happens.

I am finding that the older I get, the better I get at being in touch with who I am, what motivates me and where I want to be in this life. (And no I’m not just talking health and fitness goals- I am talking life goals). Things that used to seem like big obstacles now seem smaller. I may be bummed out for a moment but I seem to overcome them faster because I just say “I’m not going to let this slow me down”. I look ahead and see my goals just beyond the clouds obstructing my view. This is because I have trained my brain to have a better outlook on things. (Because I have been setting goals that are linked to my drivers and achieving them.) I have a better mindset overall.

Let me just end this by telling you, I am just a regular, hard working, woman who has had her fair share of struggles and found this method helpful when setting goals and sticking to them. This post is simply my opinion and advice. Take it like a grain of salt, or give it a try and see if it works for you!

The Quarantine Struggle Part Three…Working Out From Home

Let’s be honest with ourselves… If you’re a gym goer, working out at home is TOUGH. (If you already workout at home you are probably crushing it during the “Stay at Home” Order. So kudos to those people.) But us gym goers miss the gym! For many of us, the gym is our zen, our balance, our therapy, our happy place. It might be where you see your friends or lifting buddy that you now don’t get to see. It might be where you push yourself your hardest and achieve new goals. It might be where you take your favorite workout class. This is just to name a few reasons why people who love the gym, LOVE the gym! So what do we do about not having a gym?

We modify and adapt! No gym? No problem. As hard as it may feel when some of us are thinking about it and over analyzing all the reasons why a home workout isn’t good enough, it really doesn’t need to be that complicated. For every day you sit and sulk about “no gym” you’re missing an opportunity to do a home workout to maintain your lean muscle mass, or keep unwanted body fat off, or break a great sweat! This is also a GREAT opportunity to start if you haven’t started!

A workout doesn’t NEED to be done with gym equipment.

Improvise:

If you have some dumbbells, kettle bells or barbells at home, great! If you don’t? Who cares! If you look on social media right now the home workouts are off the charts! People are improvising in so many different ways. Using everything from water bottles to gallon jugs, buckets and broomsticks, wooden boards and cinder blocks. Those innovative, creative people, that are modifying and adapting, those are the ones who are successful in their fitness goals!

If makeshift free weights isn’t your thing, you can still do body weight workouts and just focus on intensity rather than load. (Increase the reps, or do super sets, or HIIT training.)

Side Note: Don’t forget you can also use resistance bands. I have been telling people for years, resistance bands are a GREAT investment. Not only can you use them at home, but you can use them at work, or when you travel also! You can get a full body workout with a good set of resistance bands.

For my class people, that prefer the group atmosphere and setting: Some gyms are offering FB Live Workouts. If your gym isn’t, maybe check out some of the other gyms that are, or get on a video chat with your Bestie and stream a workout video you guys can do together. Help each other stay accountable. This is also helpful for people who prefer/enjoy a workout partner. Get on FaceTime, Zoom, or Skype with your gym partner and create fun workouts together.

Where Do You Start?

You start now! By figuring out which home workout style fits you best. Write out a plan for yourself each week and add it to that daily checklist (from Part One, Remember?). Whether you are following online workouts, streaming workout videos, doing a live workout with a group, or even just going for walks outside, commit to it! Make yourself a plan and fit it into your schedule. It doesn’t matter if its 30 minutes or 2 hours, just get it on your agenda and get it done!

I hope this information has been useful! And don’t forget, the gyms may be closed, but you can always hire an online coach to help!

Lastly, I want to mention the other important parts of this equation, which are your diet and sleep habits. If you’re eating like crap and/or not getting enough sleep, no amount of exercise is going to fix that. Get your diet and exercise in line with your goals and make sure you’re getting enough sleep at night. Stay the course, modify and adapt to the challenges we are facing and keep moving forward!

The Quarantine Struggle Part Two… How to Obtain a Healthy Work/Life Balance when Working from Home in 5 Easy Steps.

Ah, working from home… Many people think this is a luxury until they actually have to do it, like during this “Stay at Home” Order we are currently in. It sounds great, but in reality it can be quite difficult for a number of reasons. Here are a few:

  • Have trouble focusing on work, when you are in your home environment
  • Too many distractions in your house (family, pets, chores to be done, etc.)
  • Lack of Structure – not sure when to start or end your workday. Some days you may find yourself working at 5am while drinking your coffee in your pajamas and other days you may be working at 6pm when your family is asking what’s for dinner and when you’ll be done?

So this is just to name a few, but I am sure there are others, and some have different variables depending on what your “home life” looks like (ie. roommates, kids, neighbors, etc.)

So let’s talk about how we can tackle these obstacles and distractions for work/life balance.

Step One: Do not work in your pajamas. Once in a while it is okay, but honest opinion, this hurts productivity. You’re too relaxed, too unfocused. Get up, get showered and dressed as if you’re going into the office. This gets you into the mindset to work. The mindset to be productive and get shit done.

Step Two: Have a designated work-space. Whether it is at the kitchen table/counter, or if you have a desk or home office, or a quiet corner in your bedroom (not in your bed – again, too relaxed and hurts productivity), set a designated work area where you can set up your computer and paperwork and focus on work.

Step Three: Set time for work. Whether you are working full time or part time from home. Don’t be all willy-nilly and just work a little here and a little there. For example, if you are planning to put in 4 hours of work, set aside the four hours, like 9am-2pm; Or 8am-12pm, or maybe you’re a night shift person and then it’s like 6pm-10pm. Whatever it is, set the time aside for work, and stick to it. (Side note: This step is important because it tells you this is your designated time to be working on work, and will help you focus on the work and not on distractions.)

Step Four: Create a schedule or plan each day. Similar to with your daily checklist from Part One, you will have a plan or check list for your work day. You may not know what you need to complete when you first sit down, but as you go through emails/phone calls, etc. create a list. Write down the tasks you know you need to complete so that you know during that window of designated work time, you are focused on completing those tasks.

Step Five: When work is done, leave your work space. Don’t linger and check emails, or pop on and off to do tasks periodically throughout the day (unless absolutely necessary). Save it for the next day. Enjoy the time you have NOT working whether it’s watching a little TV, listening to music, completing house chores, or projects or helping your kids with homework, or taking a nice walk. Whatever it is, make sure you disconnect from work so there is no “gray area”.

A few important side notes below:

IMPORTANT: Family, kids, roommates, pets… AKA our Living Distractions (As opposed to non-living like chores, tv, snacks, etc.) can still make this difficult. Teaching your living distractions that when you are working you should not be bothered can take a little practice but it is possible! This is why it is important that you have a designated work time and a designated work-space. By creating a routine, it is a lot easier for others to be understanding, respectful and adaptable to your new schedule. Be patient with them, and don’t give up when it feels hopeless or frustrating. Understand that this is new for them too and may be frustrating for them as well. Usually it takes a few days to a week or so for people/pets to understand this is part of your routine and priorities.

Another side note because I know this is the case for some: If you have noisy neighbors and live in an apartment, try to plan your working hours around “quiet times” that will help you be able to focus on work. If that is not possible, maybe consider working on the balcony/porch or possibly going to a quiet place outside. Your work-space does not have to be confined to your home, as long as it is sufficient for you to be able to do your job and do it well, and still practicing social distancing of course.

I hope this information has been helpful! I hope everyone is staying safe and healthy and practicing good habits during the “Stay at Home” Order. Stay tuned for additional tips to keep you on track!

The Quarantine Struggle Part One… 6 Easy Steps to keep your motivation levels up!

Hey Friends, I hope everyone is doing well and is safe and staying healthy. I wanted to reach out regarding some of the struggles I have seen during the “Stay at Home” Order on social media. So let’s talk about it…

Lack of Motivation –

Well what is motivation? Motivation is defined as “The general desire or willingness of someone to do something”.

Where does it come from? Well the simple answer is, your brain. The complex answer is our emotional response to the information our brain is processing/telling us. Studies show that if there is a reward attached to the information, this makes it more desirable and our response is to work harder to complete whatever tasks are necessary to achieve the goal or reward. Different things motivate us based on what our different desires are. Whether you realize it or not though, this science is applicable for big things like personal growth, or setting personal goals and for simpler tasks such as completing household chores or getting dressed in the morning.

Let me give you an example. Let’s say you hate doing the dishes. Can’t stand it. It drives you nuts. You have a tendency to let the dishes pile up in the sink because your emotional response to the dishes is negative. Doing dishes does not motivate you. And then it gets worse, because you let them pile up for days until you have no choice but to do them because you can’t even get to the faucet anymore. So finally you have to do the dishes and every second of it feels miserable because you are focused on all the negative things that come with the task at this point; Things like the fact you have to scrub the old crusty food off the dishes because they sat there for so long. Some of them might be smelly. Your hands might get dry or rough because it took so long to complete the mountain of dish cleaning.

So now let’s look at it from a different perspective. What could motivate you to do the dishes? Well honestly it could be he very same things that make you hate completing the task. Think about it…If you wash them as you go, it doesn’t take nearly as long. The sink is always empty and clean, your hands won’t get as dried out, because they won’t be sitting in the soapy water as long, the food won’t be all crusted on the plates from days of sitting there, there won’t be a funky odor coming off them. So by focusing on the things you will be avoiding by doing them timely, completing the task might become more desirable and make you more motivated to just do the damn dishes.

So now that we have covered an example, let’s look at how Lack of Motivation is effecting people during the “Stay at Home” Order.

So during the “Stay at Home” Order there are a few consistencies that are really causing a lack of motivation across the board… 1) We can’t go anywhere really. The freedom we had to explore, shop, go out to eat, enjoy things like movies and concerts and the beach are just non-existent. 2) We have to practice Social Distancing. We can’t enjoy the company of family and friends, which is especially hard during major holidays like Easter, or for those celebrating birthdays.

Let’s look at it from the negative first just as we did the dish example. If you can’t go anywhere what’s the point in getting up let alone taking a shower and getting dressed? If you can’t see your family or friends what’s the point of taking care of yourself? No one will notice if you’ve been sitting around in your pajamas for four days watching Netflix and eating frozen pizza and ice cream out of the carton, right?

Now ask yourself… “What in the actual heck am I doing to myself!?”

Now is one of the most important times to stay motivated for yourself! So take a deep breath and let’s talk about how you’re going to do this…

Step One: When you wake up in the morning, take a god damn shower and get dressed as if you are going somewhere. Whether its casual clothes, or gym clothes, or work clothes, get your butt up, get showered and get dressed.

Step Two: Make a schedule for yourself. BE ACCOUNTABLE. Make a list of daily tasks that you are going to complete each day. (This can include anything from work (as many are working from home), house projects, cleaning, reading a book, personal growth and development, home workouts, taking a walk, hitting a certain number of steps, etc.) Write out the list, and cross off the tasks as you complete them. This has been shown to boost motivation and productivity.

Step Three: Plan out your meals and snacks!!! Stop hanging out in the kitchen all day, and plan out what your meals and snacks are as you would on a normal day. Another helpful tip here – don’t buy a whole bunch of junk food. Have healthy snacks available. (Side note: If you have a sweet tooth, check out my recipes tab for some healthier baked options that will satisfy your sweet tooth but still be on the healthier side.)

Step Four: Make sure you are drinking enough water! Even mild dehydration can make us tired or think we are hungry when we really are not. Keep track of how much water you’re consuming each day. (Side note: I start my day every morning with at least 8 ounces of water before I have anything else, including my coffee)

Step Five: Make sure you’re getting some exercise. Whether it is home workouts, or walking around the block, you should be doing something to stay active.

Step Six: Be Productive! Fill your time with tasks that you can feel good about. Whether it’s cleaning out your old closet space of clutter, or learning a new skill, or completing a house project, whatever it is be productive with your time! Make sure to have tasks on your schedule that are realistic and achievable.

Side note: If you choose tasks for your daily checklist that take longer than one day, then break it up into smaller pieces for several days. So for example if it’s taking an online class or reading a book, maybe have on your check list 30 min of reading each day. Or if it was cleaning out the basement, maybe break that up into 4 or 6 parts and say like day one complete far right corner, day two complete the far left corner, and so on and so fourth. That way each day you are checking off the completion of whatever portion of the goals you are working towards.

I hope you guys have found this helpful. Stay tuned for my next few posts which will cover topics such as:

  • how to have a work/life balance when you work from home
  • working out from home
  • how to set goals

The Gluten Free Hype

What is Gluten and is it bad for me?

There has been some confusion about one of the latest fads taking over, so I thought it might be a good topic to discuss on my blog. Lots of people have decided to go “Gluten Free” in recent years and some people believe this is a lower carbohydrate diet than diets containing gluten. So I am going to break it down for you.

Let’s start with the basics…

What is Gluten? Gluten is actually a group of proteins found in wheat that help bind food together and keep its shape (4).

Why Avoid Gluten? There are few reasons people avoid gluten. Number one is Celiac Disease. Celiac Disease is an autoimmune disease in which a person has gluten intolerance. When a person with Celiac Disease consumes Gluten, it attacks the lining of their small intestine – leading to issues such as damage to the small intestine, their body doesn’t absorb nutrients from the food as well leading to nutrient deficiencies, and they often experience symptoms like weight loss and diarrhea, not to mention physical pain (1,2). Scary right? Well don’t go all Web MD on me now and self-diagnose… According to research only 1% of the population has Celiac Disease (4). Processed foods contain additives, such as preservatives and extra Gluten to increase shelf life. Number two is Gluten Sensitivity. It is also known as Non-Celiac Gluten Sensitivity (NCGS) (1,2). About 6-7% of the population has some form of Gluten Sensitivity (4). Symptons of NCGS include abdominal pain, bloating, constipation, diarrhea, headache and fatigue (3). And the third reason people may avoid gluten is, people with other health concerns such as Hashimoto’s Thyroiditis, Psoriasis, rheumatologic diseases, or intestinal disorders such as Irritable Bowel Syndrome or Chrones may benefit from diets that are Gluten Free (4). (1,2,3,4)

Gluten is not only in food products, but also in our skin care products, cosmetics, toothpaste and mouthwash and supplements such as vitamins and minerals (1,2).

Foods that contain gluten are often enriched with vitamins and minerals. And because of the properties of Gluten, our body is able to absorb nutrients from foods sufficiently. That being said, when you remove foods with gluten from the diet, this is also removing essential nutrients from the diet, which can lead to vitamin or mineral deficiencies. If you choose to be on a Gluten Free Diet, it is important to make sure you get proper nutrients from other sources such as lentils, beans, etc. People on Gluten Free diets can still consume foods like potatoes, rice, quinoa, buckwheat… (1,2) There are a lot of cereals now (like Cheerios) that are Gluten Free. There is Gluten Free oatmeal, bread, pasta, cookies! Meaning, Gluten Free is not necessarily “healthier”. If you eat junk, your still eating junk even if it’s Gluten Free (3).

Now, Gluten Free and Low Carb…. Not the same thing. Gluten Free foods, if you compare the nutrition label often have more carbohydrates, and often times less fiber (which means more net carbs for those of you that are not familiar with how net carbs are calculated)(3). Can you be on a gluten free, low carbohydrate diet? Sure. But if you are consuming oatmeal, pasta and bread and think because it is gluten free that it has a lower amount of carbohydrates then you’re mistaken. Also, something to be aware of, a low carbohydrate diet, may also lack essential nutrients that our bodies get through major carbohydrate sources (3). Again, it’s doable if that’s the route you choose to go, but consider the nutritional makeup of your diet as a whole regardless what you choose.

While some people lose weight on gluten free diets, that is really not necessarily because they went “gluten free” as opposed to the fact they may just be eating less or eating healthier in comparison or relative to what they were eating before(3).

So bottom line- Gluten Free diets can be chosen for a lot of reasons but they are not all low carbohydrate, and they often lack essential nutrients that will need to be replaced by other sources in your diet, and should be carefully considered(3). If you feel like you have a gluten allergy or sensitivity, it is best to consult with your physician first.

Ref Sources:

(1) https://www.medicalnewstoday.com/articles/308449.php,

(2) https://www.medicalnewstoday.com/articles/288406.php ,

(3) https://www.insider.com/are-gluten-free-carb-free-the-same2018-2

(4) https://www.healthline.com/nutrition/is-gluten-bad#who-benefits

Arbonne’s 30 Days of Healthy Live Week 2!

Hi Everyone!

I am sorry I am just getting to this week’s post now – I AM still sticking to the diet! This week for meals I made Arbonne’s Oven-Baked Chicken Fajitas. They taste AMAZING! On the diet plan I am able to have these in an Udi’s Gluten Free Wrap, or with Brown Rice. Both ways are delicious. (Image below) I also made a Gluten Free Pasta Salad! The Arbonne Recipe called for a dressing that did not really appeal to me, so I just kind of winged this one. I made a dressing out of lemon juice and olive oil with an array of seasonings (garlic powder, onion powder, salt, pepper, italian seasoning, a little red pepper). I made some pulled chicken on the side to accompany my pasta salad. And lastly I made a Spaghetti Squash and had that with 90/10 Ground Grass Fed Beef and a healthier side pasta sauce and topped with seasonings.

One of the hardest things for me on the meal plan in week one, was I do not think the program had enough protein for my body type and what I am used to consuming. The first few days I was just really tired feeling as my body adapted to the changes of clean eating and no coffee every morning! On day four I decided to increase the protein in the plan while still sticking to the diet requirements. For example: One of the breakfast options is Gluten Free Oats, but there is only 6 grams of protein in these. I would either add a scoop of Arbonne’s Vanilla Protein, or have some egg whites and vegetables with my oatmeal.

The snack options on this program are amazing! I have had NO sweet cravings which for me (someone who eats cake and ice cream a few times a week, (my own healthier recipes of cake of course) is pretty surprising!) I have made the Arbonne Cupcakes several times in both Vanilla and Chocolate, I have also made the Chocolate Coconut Ice Cream Bars. And in a pinch of on the go, Arbonne’s Protein Bars are awesome! I had purchased a box of the Iced Lemon Flavor and I am down to one left 🙁 I have a box of the Lemon and a box of the Chocolate on my next order! A picture of the vanilla cupcakes which I topped with Sun Butter is below:

Ok, I guess that’s kind of my recap for week two! I am feeling good and proud of myself for sticking to this. Honestly this program is a great diet reset for anyone! Like I said, you can customize it as needed obviously, but it gives you all the tools and support to be successful! AND unlike a lot of other diet plans, this is something you can carry out into the future beyond the 30 days! It teaches you better eating habits and helps you to develop a better relationship with food.

Please feel free to message me if you’re interested in this program! SO many people have had remarkable success with the 30 Days of Healthy Living and Beyond. And you could too!

Arbonne 30 Days of Healthy Living; Meal Prep Week One

The first week is always the hardest. Learning the foods, and the recipes, learning what works and fits your schedule. I decided to pick three recipes from the meal plans for my first week on the program.

I chose Gluten Free Chicken Pad Thai, Beef & Vegetable Stir Fry over Brown Rice & Chicken & Rice Soup. This made a ton of food. I got 6 servings out of the Chicken Pad Thai, 5 Servings out of my Beef & Vegetable Stir Fry, and probably 6-8 Servings out of the soup. Needless to say, I froze the soup for now. I figured this is a great backup to have in case I get sick of the two meals I prepared and want something different. It will also come in handy if I run out of meals before getting to start my meal prep for next week. I can pop some soup out of the freezer and have that while I grocery shop and meal prep for Week Two.

I cut up extra fruits and vegetables for shakes and snacks. I prepared my Arbonne Detox Tea as an Iced Tea so that will last me several days. I prepared Cucumber & Lemon Infused Water. AND I made a list of my meals and snacks for each day this week and hung it on my fridge so I see it constantly!

I posted a couple pictures below, but if you would like to see more about this meal prep, feel free to check out my Instagram (RPTrainer425) or my Facebook Page (RP Trainer).

Looking forward to this program, and feeling like I have a strong start just by being prepared! 🙂

Beef & Vegetable Stir Fry with Brown Rice
GF Chicken Pad Thai
Arbonne Detox Tea (Iced)

Arbonne’s 30 Days of Healthy Living

So tomorrow marks the start of the August 30 Days of Healthy Living. For those of you that are unfamiliar with this program, this is a 30 day diet reset or cleanse. I don’t like to use the word “cleanse” because it’s often misleading. This is not a starvation diet. This is an opportunity to remove foods from your body that cause inflammation, irritation, bloat, stress, sleep issues, etc. The program provides members with a customized stack of supplements for the 30 days, along with 4 weeks of menus/recipes, 4 weeks of vegan menus/recipes, light menus/recipes, bonus menus/recipes, snack menus, grocery lists, a Facebook accountability group and so much more! Not to mention new friendships and the opportunity to better yourself while being surrounded by POSITIVE PEOPLE sharing SIMILAR GOALS!

I decided to do the 30 Days of Healthy Living this month for a few reasons. Number one, I love Arbonne Supplements and use them already (but possibly not to the fullest of their abilities; ie. if my diet were cleaner I may have even better results). Number Two, I tend to fall off track towards mid to late summer. I spend the spring and early summer staying healthy and in shape, but eventually even I like to enjoy the lazy days of beach bumming and BBQ’s. By doing this challenge in August, I am setting myself to not fall too far off track as Summer starts to wind down and Fall approaches.

Over the next 30 Days I will be trying to share my progress, meal prep, how I am feeling, etc. on my page. I know many people are unaware of the benefits of this program and so I am here to share Arbonne with you! I am here to show you how and why this program works! I am here to present you with the opportunity to try Arbonne for yourself!

Please note: I will also be sharing on my Facebook Page (RP Trainer) and on my Instagram Page (RPTrainer425).

I want to thank you guys for following along on my journey! Wish me luck! 🙂

Keto Pancakes

Hey everyone! So some of you saw my keto pancakes on my instagram this morning and asked for the recipe! These were SUPER easy and quick to make. This recipe I designed for just two servings of two pancakes each (4 pancakes total) but obviously you can double or triple the recipe if needed! Keep in mind that if you are low carb/high protein you can use a protein powder instead of the keto bomb and swap out whole eggs for just the white to reducd both calories and fat, and up the protein. I hope you enjoy the recipe! 💪🙂

Ingredients

2 large eggs

2 Tbsp coconut flour

1/4 Tsp baking powder

1/8 tsp salt

1/4 cup unsweetened vanilla almond milk

1 tsp vanilla extract

1/4 scoop BPI Keto Bomb Creamer

Not sure if you can read the macros because I am uploading this from my phone: per serving is 117 calories, 7.1g fat, 5.4g carbs (2.8g net carbs due to 2.6g of fiber), and 7.4g of protein.

Like I said, you can easily alter the recipe to be higher in protein and lower in fat if you’re on a different diet. This was designed for Keto originally but can easily be modified! Enjoy!

 

Stuffed Peppers – Both Low Carb & Keto Friendly

Hi Everyone!  Some of you had reached out and requested this recipe after watching my Instagram Story (RPTrainer425 for those of you looking to tune in).  So Here it is…

Ingredients:

1 lb. of Ground Beef, Turkey, Chicken or Bison  (Note:  I used 80% Ground Beef in my peppers because I am on a ketogenic diet – high fat, low carb, moderate protein.  If you are on a high protein, moderate carb/fat diet, you may want to choose a leaner meat such as Chicken, Bison or Turkey, or even a leaner ground beef.  All of these work, but it really just depends on your diet.)

1 – 14.5oz. Can of diced tomatoes (Note:  The ones I used in my Insta-story were Diced Tomatoes with Jalapeno and Habanero these are spicy/hot peppers.  You could do a plain diced tomatoes, or diced tomatoes with green chiles also work well and are more mild.)

1 Small can of diced chiles  (Optional)

1/2 Small Yellow Onion – Chopped (Optional)

Seasoning of Choice (Not: I used Garlic Powder, Onion Powder, Ground Cumin, Ground Cayenne Pepper, Ground Chili Powder, Salt & Pepper.  Lazy route?… Use a packet of Taco Seasoning)

Shredded Cheese of Choice (Optional) – (Note: I used shredded cheddar and a little shredded Mozzarella on top.)

4-5 Good sized, round-ish peppers.  (If doing standing up peppers like shown in the image, they need to have a fairly flat bottom to balance upright in the oven.  If cutting into halves prior to cooking- it doesn’t matter so much.)

Directions:

Step One:  Brown the ground meat in a frying pan.  (Note: You do not need to add cooking spray or oil if you are using a high fat meat like I did.  Lower fat meats will require a little oil in the pan to keep it moist and prevent sticking.

Step Two:  Chop the onion while the ground beef is cooking- You can add your onion cooked or raw to this dish.  If you prefer it cooked, saute the onion in a small frying pan while the ground beef is cooking or zap in the microwave for a minute.

Step Three: Once the ground beef is cooked, add the can of diced tomatoes, the chopped onion if you are using it, and the green chiles if you are using them.

Step Four: Stir ingredients together in the frying pan until well combined, and simmer for 3 minutes or so.

Mind the photo, it’s a screen shot from a video

Step Five: Turn the oven on to 425 degrees -Bake setting.  Rack should be second to lowest probably in the oven.  Or one below the middle.  If that makes more sense.

Step Six:  Add the seasonings of your choice to the Meat mixture and simmer for another 3-5 minutes on low, stirring occasionally to really bring all of the flavors together.

Step Seven:  Turn off the meat mixture, and leave on stove for now.

Step Eight:  Wash and cut 4-5 Peppers (Note:  Either cut the tops off and hollow them out, or cut them in halves and hollow them out.)

Another option for this recipe, cut into halves

Step Nine:  Line a baking sheet with foil and place the peppers open side down on the foil- spray lightly with cooking spray.

Step Ten:  Place in over- for 8-10 minutes.

Step Eleven:  Carefully flip and transfer the peppers to a pie dish or square/rectangular baking pan- (Note: I just transferred the foil with the peppers on it then flipped them to re-use the same foil and make for easy clean up.  A pie plate is easier for upright/standing peppers if you chose the hollow out method.  A baking pan that is square or rectangular is fine for open-faced pepper halves, not too deep on the pans which ever you choose.  Also- Be CAREFUL flipping the peppers, they are upside down and most likely full of hot steam underneath use a fork or tongs to flip- NOT your hands.)

Step Twelve:  Transfer meat mixture into the peppers (Note: I did upright, hollowed out peppers as shown in the photo here… I filled them about halfway with meat mixture, then sprinkled about an 1/8 a cup of cheese, then filled them the rest of the way with meat mixture, then another 1/8 cup of cheese.  You don’t need to use cheese if you don’t want to- and you don’t have to do it this way- completely up to you on this step.)

Sorry these photos are a little grainy they are a screen shot from a video, because I didn’t think to take pics during the process.  My bad 🙂

Step Thirteen:  Place Stuffed Peppers in the oven- cook for another 8-10 minutes or until cheese is melted but not burnt of course.  🙂

Step Fourteen: Remove from oven and turn the oven off.

Serve warm or let cool and package for an easy meal prep 🙂

Note:  You can serve these with a little plain greek yogurt or sour cream if you liked them spicy and want to balance them out.

Enjoy! 🙂  Follow me at RPTrainer425 for more recipes.

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