THEGETNSHAPEGRL's SparkPeople Blog http://www.sparkpeople.com/mypage_public_journal.asp?id=THEGETNSHAPEGRL THEGETNSHAPEGRL's Blog on SparkPeople, home of free diet plans and a healthy living community SparkPeople.com http://assets2.sparkpeople.com/assets/nav/logo_spark.gif http://www.sparkpeople.com/ Interested in Getting Strong or Powerlifting? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5930123 Have you ever considered getting involved in powerlifting - whether it just focusing on the big three lifts (backsquat, bench press, deadlift) to get stronger or doing an actual meet, listen to my interview with Thrive as the Fittest's Jen Sinkler as we chat about her career in fitness, lifting and figuring out kilos.. <BR> <BR> http://thegetinshapegirl.com/jen-sinkler<BR>-how-to-start-powerlifting/ <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/4115808c-8670-4474-8595-6c84de064... Mon, 18 May 2015 11:20:47 EST Podcast Interview with Ex Bikini Competitor and Flexible Dieter Melissa Edmonds http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5926239 <img src="http://photos-ak.sparkpeople.com/nw/1/5/l157682781.jpg"> <BR> <BR> Melissa Edmonds from Pro Shape Fitness is stopping by to tell us about her fitness journey from fat loss, to doing bikini competitions, to the drop off after the stage.. Then how she found her way back to healthy and fit through eating foods she loves and making them fit her needs! <BR> <BR> http://www.askthegetinshapegirl.com/thef<BR>itnesscookbook Mon, 11 May 2015 09:18:13 EST How This Mom Got Her Pre-baby Body Back.. And Better Than Before! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5923659 My client Lisa decided to take her fitness to the next level. She buckled down and found a way to get from good to great. No magic pills or powders.. no gimmicks.. just a little help and hard work. Here is her story.. <BR> <BR> My journey with The Get In Shape Girl began when I was looking for a more intense workout that I could do at home any time I wanted, with some equipment, that was not really repetitive. I have a toddler and she does not like going to my local gym’s daycare, so I fir... Wed, 6 May 2015 11:39:05 EST How Kelsea Placed 2nd in Figure then Best Overall Lifter in her Powerlifting Meet the Next Day! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5918438 Over the weekend Kelsea Koenreich NGA Figure Pro​ placed second in figure on Saturday, then Sunday she took best overall female lifter. Find out how she does so well in BOTH sports in our 15 minute interview here: <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/4/l1419188001.jpg"> <BR> <BR> http://thegetinshapegirl.com/kelsea-koenre<BR>ich-figure-competitor-and-powerlifter/ <BR> Mon, 27 Apr 2015 09:58:05 EST How If It Fits your Macros Can Help You Fit Into Your Bikini http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5915221 If It Fits Your Macros is a new nutrition design that has helped a lot of people lose fat, eat healthier, have more balance and look their best. As someone who has never really tried IIFYM I am not an expert. But since I am a fitness and nutrition blogger, it’s my responsibility to get the scoop to give to you, so I have interviewed a friend of mine who does it and has had great success… <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/1/l1129617199.jpg"> <BR> <BR> Hi everyo... Tue, 21 Apr 2015 14:34:03 EST Fat Loss Through Paleo Recipes http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5910419 <img src="http://photos-ak.sparkpeople.com/nw/2/0/l2062883971.jpg"> <BR> <BR> Juli Bauer from Paleomg.com and George Bryant from Civilizedcavemancooking.com are here to spill everything from how they started eating Paleo to how they created their cookbook, The Paleo Kitchen. <BR> <BR> Download and & Listen HERE <BR> http://thegetinshapegirl.com/juli-bauer-<BR>george-bryant-fatloss-through-paleo-an<BR>d-kitchen-hacks/ <BR> <BR> Kyra, <BR> The Get In Shape Girl Mon, 13 Apr 2015 09:36:41 EST Toshia Beats Workout Slump, Finds Abs http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5907049 Toshia has been working with me for over a year at this point. She first began with me as a member of the Lean Body Workout Program after having completed the Jamie Eason LiveFit Trainer on Bodybuilding.com. She was in a fitness rut and with her goals of getting lean, she decided to give my program a try. <BR> <BR> After going through the twelve week program, here is what she had to say… <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/4/4/l447908943.jpg"> <BR> <BR> I signed... Tue, 7 Apr 2015 11:18:40 EST How to Eat Intuitively http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5902439 I don’t take progress pictures too often anymore. There’s a few reasons, but primarily because my goals are far more performance oriented and because if I do these comparisons too often it drives me a little nutty. <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/8/l1854108301.jpg"> <BR> <img src="http://photos-ak.sparkpeople.com/nw/9/9/l999660725.jpg"> <BR> <BR> But I decided I wanted to see if any changes had taken place, other than the ones I seemed to notice in the mirror... Mon, 30 Mar 2015 15:46:49 EST How Fasted Cardio May (or may not) Help You Lose Fat http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5889786 For such a long time I heard the benefits to fasted cardio, but I said, “I can’t do that!” <BR> <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/0/l1008901301.jpg"> <BR> <BR> See, I was always SO hungry first thing in the morning and there was no way I could do anything other than pee before I ate. Then we moved to Florida. The first week we lived here it was HOT so getting up before the sun came up was necessary to get Stringer a good walk. Poor thing can’t handle the heat w... Mon, 9 Mar 2015 10:52:09 EST How this mom of two took her fitness and body into her own hands http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5881063 In 2013, one of my friends started a Facebook page about her fitness journey, so of course, I started following her to support her progress. At this point, I was trying to find something that I enjoyed, but everything that was “for women” was mostly tedious cardio, or just incredibly fast paced and I was not ready for that intensity. <BR> <BR> <BR> <BR> My friend follows The Get In Shape Girl on Facebook, so I decided to like the page. I also started following some other trainers on Fac... Mon, 23 Feb 2015 10:26:20 EST Dill Sweet Potato Fries http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5876660 Sweet potato fries are the best things EVER. <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/4/l141892829.jpg"> <BR> <BR> Ingredients: <BR> <BR> 2 – 3 sweet potatoes (approximately 12 ounces) <BR> <BR> 3 T coconut oil <BR> <BR> 2T freeze dried dill seasoning or fresh dill finely chopped <BR> <BR> sea salt to taste <BR> <BR> Directions: <BR> <BR> Preheat oven to 350 degrees and line two baking sheets with parchment paper. <BR> <BR> Cut off ends of sweet potato, then slice into fr... Mon, 16 Feb 2015 10:01:46 EST Low carb stuffed peppers (very simple to make) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5872451 Stuffed Peppers <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/5/2/l52628578.jpg"> <BR> <BR> Gluten Free. Low Carb. Clean Eating. <BR> <BR> Ingredients: <BR> <BR> 1 pound grassfed ground beef <BR> 1 pound ground sausage <BR> 3 whole red peppers <BR> 3 whole green peppers <BR> 1 whole tomato <BR> 1 cup aged cheddar cheese <BR> 6T Mexican Seasoning of choice <BR> Directions: <BR> <BR> Preheat over to 350 degrees and fry beef, sausage and mexican seasoning until all meat is thorou... Mon, 9 Feb 2015 10:50:29 EST Is Crossfit Right for Me? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5869566 Since relocating to Tampa my schedule allows for a lot more training. Less traffic, being located less than a mile from my gym.. I get to do so much more. <BR> <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/3/l1327077158.jpg"> <BR> <BR> <BR> My training schedule has actually looked like this… <BR> <BR> Sunday 9:30 – 10:30 – Sprints <BR> <BR> Sunday 11 – 12:30 – Lift, skill work <BR> <BR> Monday 11:30 – 1 – Lift, metcon <BR> <BR> Monday 3:30 – 6 – Skill work, metcon or yog... Wed, 4 Feb 2015 18:54:52 EST Tired of eating veggies but want to keep reaping the rewards? Try this simple trick http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5863067 Getting more nutrients and more veggies can never be a bad thing. But sometimes, eating a salad isn’t the most convenient or enjoyable thing in the world. Let’s face it, if it isn’t easy or something we really, really want, what are the chances of us doing it? <BR> <BR> <BR> <BR> That’s the thing I realize lately. My energy goes toward Crossfit, running my business, hanging out with my friends and my dog. Eating is not high on my priority list, especially eating vegetables. It got old a ... Mon, 26 Jan 2015 15:17:04 EST The Wodapalooza - 3 Day Crossfit Competition in Miami - I AM NOT A SWIMMER! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5859529 This past weekend competing in the Wodapalooza was an absolute blast! The number one thing I can say about it was that having three full days to spend in the sunshine with my girlfriends from Crossfit Southie was exactly what I needed and that was definitely the best part. <BR> <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/6/1/l617846599.jpg"> <BR> <BR> <BR> The first day was Friday. We got checked in and went to the athlete’s briefing and spent some time relaxing in our cond... Wed, 21 Jan 2015 12:55:29 EST The Single Girl's Guide to Getting the Guy but Ditching the Fat http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5847472 As a single girl in the LA area I know how hard it is to find a decent guy. It’s even harder to stay healthy with all the amazing places to eat, fun places to go and exciting new things to do. <BR> <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/9/2/l925600824.jpg"> <BR> <BR> So what’s the secret to staying fit while meeting new people? Here are some tips: <BR> <BR> 1.) Balance – If there’s a date planned, there is time for a balance plan. Get in all your vegetables and keep the ... Tue, 6 Jan 2015 09:47:53 EST 2014 goal review and goals for 2015 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5840494 It’s that time of the year again.. time to go over 2014’s goals and see how I did, then decide what my goals will be for 2015. <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/5/0/l507616460.jpg"> <BR> <BR> In 2014 my goals were… <BR> <BR> 1. Move to Tampa in September. – CHECK! WOOOHOOOO! <BR> <BR> 2. Grow The Get In Shape Girl online personal training – YEP! <BR> <BR> 3. Increase my lifts by 15% and overall Crossfit performance – UMMM.. Yes and No <BR> <BR> 4. Be social – con... Mon, 29 Dec 2014 10:45:33 EST 23 Fit Habits - How Many Can YOU Relate To? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5836786 <img src="http://photos-ak.sparkpeople.com/nw/6/6/l661948997.jpg"> <BR> <BR> 1. You don’t question if you’re gonna hit the gym today, but for how long you can stay. <BR> <BR> <BR> 2. You find it perfectly acceptable to practically eat a salad for breakfast. <BR> <BR> <BR> 3. You are constantly pairing protein and carbs at your meals. <BR> <BR> <BR> 4. Sweat once a day is your favorite mantra. <BR> <BR> <BR> 5. You don’t think it’s weird that you have three gym memberships and weight... Mon, 22 Dec 2014 10:57:39 EST Working Wife/ Mother Overcomes Obstacles and Gets In Shape (find out how she brought her husband alo http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5833334 This story is about my long-time client Teresa. I may have overstepped my boundaries in the beginning, but I am glad I did. Every now and then people need a little tough love and this is one case of how it changed a woman’s life for the better. <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/5/l153068893.jpg"> <BR> <BR> Working with The Get In Shape Girl gave me the kick start I needed to get going again. I was formerly in amazing shape, then went back to school. It became all ab... Mon, 15 Dec 2014 10:43:33 EST How to do, be or have anything you want in life http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5829618 At the time of writing this, I am coming up on my one month anniversary of moving to Tampa. This is my second time living here. Apparently I like to move up and down the east coast a lot. <BR> <BR> I grew up in North Carolina, moved to Boston to go to college, after graduating I moved to Tampa to get out of the cold, after a few years of living in Tampa I moved to Boston for my boyfriend and after five years of living there, I am back in Tampa. <BR> <BR> A great part of the last five years ... Mon, 8 Dec 2014 10:58:44 EST From Self Hate to Self Love - How I Made My Journey http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5822362 After years of being super hard on myself and focusing intently on every morsel of food I put into my body, I finally am done with it. <BR> <BR> About two years ago I started Crossfit. I began because I needed something different. I started getting really interested in olympic lifting, snatches and clean and jerks, but I also wanted to continue to incorporate functional activity, running and other kinds of weight lifting. <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/4/l149100... Mon, 24 Nov 2014 16:19:18 EST My Interview with Tosca Reno!!! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5816697 Wanna hear my interview with Tosca Reno? <BR> <BR> Curious to hear more about clean eating and fat loss? <BR> <BR> Wanna know her take on the Paleo diet? <BR> <BR> Wonder how to be the fittest after 50? <BR> <BR> Enter your name and email here and I'll send it to your inbox: <BR> http://www.gisginnercircle.com/toscareno<BR>/ Fri, 14 Nov 2014 10:56:20 EST Shani Builds Confidence and Muscle Through Online Personal Training http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5810001 Shani is a long-time client of mine. She and I have worked together via online training for around a year and she has completed the Lean Body Workout Program as well. Upon signing up Shani was very hesitant to work with an online trainer. Here is her success story… <BR> <BR> I found GISG on Facebook and started to follow the page. I liked that Kyra would give little snippets of workouts or free workouts to try. It really sparked my curiosity because I was needing a break from the workouts ... Mon, 3 Nov 2014 12:39:12 EST Yoga Poses to Improve Sleep http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5805632 I love to sleep! I mean who doesn’t love to sleep?!?! <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/7/5/l750619201.jpg"> <BR> <BR> You brush your teeth, set your alarm for the next morning, and crawl into bed. Dream World USA, Here I come! <BR> <BR> ZZZzzz, wait, what time is that meeting in the morning?! Don’t forget to call the doctor to set up that appointme ..Zzzzzzzz. CRAP, I forgot to pay that bill?!?! When did my parents say they were coming to visit?! <BR> <BR> Who else... Mon, 27 Oct 2014 11:04:28 EST This cardio hater placed third in her bikini competition http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5799801 One day I logged onto Instagram and saw I had been tagged in a side by side comparison of a girl’s abs. Impressed, I reached out to her to find out what she was training for. Kelsey was using my Bikini Guidebook to prepare for her very first bikini competition. I was fortunate enough to be able to follow her journey to the stage and now we want to share it with you here. <BR> <BR> <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/6/0/l60572641.jpg"> <BR> <BR> <BR> <BR> All thr... Fri, 17 Oct 2014 10:59:34 EST 5 Super Simple Tools to Get/ Stay Motivated http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5798801 <img src="http://photos-ak.sparkpeople.com/nw/1/5/l1596361241.jpg"> <BR> <BR> It has become a normal occurrence to hear someone say, “I have zero motivation to do that.” or “Wow! He has a lot of motivation, look what he accomplished.” It’s as if everywhere you turn there is lack of motivation and an envy for people who seem to have it. But do people who accomplish many large projects born with the gift of motivation? Or did it take time and dedication to cultivate such a talent? <BR> <... Wed, 15 Oct 2014 15:39:43 EST A Must-Do Time-Saving Tool For Batch Cooking http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5790549 No Time to Food prep? I have the answer! <BR> <BR> If you are like me, you love meals that are healthy yet effortless. Where do I turn when I don’t have the time to meal prep but want to ensure I have a healthy dinner for that night? The CROCK-POT! Best invention ever! I can literally throw anything in there sometimes as late as 2 pm, if I am really slacking, and have a meal ready by 6. <BR> <BR> A few items I always keep on hand in case I am in a bind and turn to my crock-pot are: <BR> <B... Wed, 1 Oct 2014 16:10:08 EST Visualizing Your Success http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5776429 One of the most effective things you can do to stay on track with your exercise program is to visualize yourself doing it. <BR> <BR> Fitness success is 80% mental and 20% actually getting your shoes on. <BR> <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/5/5/l554169034.jpg"> <BR> <BR> <BR> <BR> <BR> This may sound slightly woo-woo, but there’s enough research to back up the validity of this technique that I think it’s worth developing a practice of doing it regularly. Even ... Tue, 9 Sep 2014 09:30:07 EST Nursing Student Loses 10 Pounds, Gains Abs http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5772692 Today’s guest blog is from Devyn Parrish. She had amazing results from the Twelve Week Bikini Guidebook and and I was lucky enough to have her keep me up to speed with her progress. Now she’s sharing her photos and her results with you! <BR> <BR> <BR> <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/3/l1368277924.jpg"> <BR> <BR> <BR> I have always been an athletic person and played sports from age five until 20 or so. But the last couple of years, the only sport I played w... Wed, 3 Sep 2014 14:20:13 EST The Easiest Veggie Recipe in the World! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5766777 Roasted Cauliflower Head <BR> <BR> Seriously low maintenance recipe for a side of veggies. Gluten free, grain free, paleo, clean, vegan, nut-free. <BR> <BR> Ingredients: <BR> <BR> 1 cauliflower head <BR> <BR> 6T olive oil <BR> <BR> Garlic powder to taste <BR> <BR> Salt and pepper to taste <BR> <BR> Directions: <BR> <BR> Preheat oven to 375. Cut off green leaves from base of cauliflower. Rub oil all over cauliflower and sprinkle garlic powder and salt and pepper to taste. Roast in ... Mon, 25 Aug 2014 14:19:14 EST So Much Drama - The Way Us Women Treat Each Other HAS to Change! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5763496 Have you ever seen the movie Mean Girls? It’s one of my favorites. Mostly for the plethora of quotes like, “On Wednesdays we wear pink!” or “So you can go shave your back now. Bye Jason.” <BR> <BR> But do you remember the scene at the end where the girls are kept in the gym to talk about the Burn Book and practice exercises being nice? Ms. Norbury said, “There’s been some girl on girl crime here.” Well, one could say that about my Facebook page recently. <BR> <BR> A few weeks ago I poste... Wed, 20 Aug 2014 10:13:02 EST Straight Forward Tips to Prepare for Your First 5K http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5757663 Today’s guest blog is from personal trainer, Emily Bierbrauer. Her tips are perfect for a first timer, fun runner or serious 5K lover! <BR> <BR> I love to run and have done my fair share of 5K races throughout my lifetime. I am not the fastest runner out there, nor do I pretend to be. This being said, I have never had an injury from running and I have a few tips to share that can help prevent you from injury as you train for your race! <BR> <BR> Create a schedule – Make a schedule in adv... Mon, 11 Aug 2014 15:27:34 EST How a little help from a friend helped Andi lose weight, prep for triathlons and boost her confidenc http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5753114 As a past client of The Get In Shape Girl, I jumped at the chance to be a part of her Inner Circle program . I found myself two months from being a certified personal trainer and three months away from a handful of races. Not only did I have the desire to drop my body fat and look like a personal trainer, I also had performance goals to meet. I knew that training one on one with her was just what I needed. <BR> <BR> Her meal plans and workouts were challenging and fun! She would respond to m... Mon, 4 Aug 2014 18:40:45 EST How to Embrace Your Body During Pregnancy http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5749078 Today’s guest blog is from Get In Shape Girl ambassador, Esther Pisano. So often women email me to find out how they can stay in shape while they are pregnant, but they find it stressful because they JUST lost the baby weight from their last child. Here is how newly-fit Esther is staying positive while pregnant. <BR> <BR> <BR> <BR> <BR> <BR> So you just found out you’re expecting. This is one of the most exciting times in your life! You are filled with happiness and cannot wait to me... Tue, 29 Jul 2014 16:32:15 EST Why all or nothing eating always ends up being nothing http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5744164 Today’s blog comes from Fat Loss Coach, Jill Coleman. I stumbled upon Jill’s blog and Facebook page a few years ago when I was competing in Bikini Competitions. I started following her and shortly after she took her departure from the stage as a Figure competitor and started focusing solely on SUSTAINABLE female fat loss. She’s just as fed up as I am with short term, crash diets and she’s going to explain why having that all or nothing mindset NEVER works. <BR> <BR> Also, I will be intervi... Tue, 22 Jul 2014 11:25:18 EST A round up of my favorite supplements http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5738630 I get asked quite often what supplements I use and recommend. I’m going to take you down the list of the ones I use. This is NOT me prescribing supplements for you, or even necessarily recommending certain things for you since my goals are different from your goals. <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/4/l1495704862.jpg"> <BR> <BR> <BR> <BR> Fish Oil - The benefits of fish oil are a plenty. They range from reducing inflammation in the body to decreasing triglyceri... Mon, 14 Jul 2014 12:31:38 EST Not Your Typical Success Story http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5733743 This is not your typical success story. People’s success on my program comes in many forms and many shapes and sizes. No, Christina was not ever overweight, but that does not mean that she did not have bad habits that needed correcting and it did not mean she did not want to become the best version of herself. I hope you enjoy her story and perhaps even recognize some of her habits in yourself and see that you too, can improve your body and life! <BR> <BR> <BR> <BR> I’ll give this succes... Mon, 7 Jul 2014 11:02:23 EST No central air = no cooking in the oven = crockpot foods errday! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5730451 Crockpot BBQ Pork <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/3/l138349149.jpg"> <BR> <BR> Are you looking for a Paleo, Gluten Free, Clean eating recipe to throw in your crockpot before you head out for a busy day? Here you go! <BR> <BR> Ingredients: <BR> <BR> 1 lb Pork Tenderlon <BR> <BR> 16oz salt free tomato sauce <BR> <BR> 3 garlic cloves, finely chopped <BR> <BR> 1/3 cup light organic agave nectar <BR> <BR> 3 tbsp. white distilled vinegar <BR> <BR> 3 T onion powd... Wed, 2 Jul 2014 10:07:32 EST Get EVERYTHING You Want From Life http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5725176 If you have ever read The Secret or any other books that discuss or teach the Law of Attraction you know that every thing, every event, every person, every emotion that takes place in your life is created by YOU. <BR> <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/3/5/l357796435.jpg"> <BR> <BR> <BR> From Wikipedia, this is the explanation of what the Law of Attraction is.. “ The law of attraction is the name given to the belief that “like attracts like” and that by focusing on ... Tue, 24 Jun 2014 21:36:32 EST Trigger Clothes http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5719038 <img src="http://photos-ak.sparkpeople.com/nw/6/5/l652470725.jpg"> <BR> <BR> <BR> Many of us have an idea what the term, “trigger food,” means. It’s a food we generally can’t keep in our house because we may eat all of it. For many of us it’s nut butter. If we have one spoonful, we are having 12 more. It’s a food that may spark an entire binge session then causing us to have a lot of feelings of guilt and low self worth. It’s a food we just can’t keep under control or causes some kind ... Mon, 16 Jun 2014 10:53:08 EST Quick and Delicious Paleo Recipe http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5709938 This is the lazy-man’s version of the Civilized Caveman’s recipe <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/6/l1667819926.jpg">. It’s Paleo, Primal, gluten free, high protein, clean eating and delicious! <BR> <BR> <BR> <BR> <BR> Ingredients: <BR> <BR> 1 whole butternut squash <BR> <BR> 1 pound grassfed beef <BR> <BR> 6 pieces uncured, nitrate free bacon <BR> <BR> 2 whole red onions <BR> <BR> 4 T coconut oil <BR> <BR> Balsamic vinegar to taste (optional) <BR> <BR... Tue, 3 Jun 2014 18:30:38 EST Free Workout! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5705982 <img src="http://photos-ak.sparkpeople.com/nw/1/0/l1039279411.jpg"> <BR> <BR> This is just one of the typical leg days you will find in my new program, the Lean Body Guidebook. <BR> <BR> <BR> <BR> Let me break down a few things for you to explain this.. <BR> <BR> You will complete four sets of each exercise before moving onto the next exercise. The number of repetitions you will do for each set are given. So it will look like… <BR> <BR> Barbell back squat for 10 reps, then you will r... Thu, 29 May 2014 11:20:56 EST Find out how Haidee finally found success through clean eating after decades of fad diets http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5705048 The only way to understand my success story is to understand how I got here. <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/2/9/l290810326.jpg"> <BR> <BR> When I was about 19-years-old, someone snapped a picture. I happened to be wearing a pair of shorts while walking away from the subjects in the photo. It was the first time I saw the back of my legs through everyone else’s eyes. Lumpy, clumpy and dumpy! The front wasn’t much better but I was in denial. I was also in a relat... Wed, 28 May 2014 09:29:03 EST 5 Ways to stay on track this BBQ season http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5700043 When I first started “dieting” to lose weight, social occasions were my worst nightmare. I had developed a relatively unhealthy relationship with food, and I feared that one night out with the girls would derail all my progress or start a slippery landslide back toward my non-skinny jeans. <BR> <BR> These days, nights out with the girls don’t happen often, but I found that having children brings to my life a whole new set of social occasions filled with unhealthy foods. From class parties to... Wed, 21 May 2014 13:27:36 EST Just in time for mother's day: Protein Packed Banana Bread http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5690499 <img src="http://photos-ak.sparkpeople.com/nw/1/9/l1972803335.jpg"> <BR> <BR> All Mom’s love banana bread. <BR> <BR> <BR> <BR> Actually, I think a warm loaf of banana bread wrapped up in tin foil is a universal symbol for love and good intention. <BR> <BR> <BR> <BR> The downside of this loaf of love is that it’s typically ladened with sugar, butter and other ingredients that taste great but leave you feeling sluggish and ready for a nap. <BR> <BR> <BR> <BR> But what if you could... Thu, 8 May 2014 11:16:11 EST How to Survive BBQ Season http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5689166 Kara grew up on the middle coastal region of Texas. If she’s been to one BBQ at the beach or on the river, she’s been to hundreds! During her early 20’s she finally won the battle against obesity and in that time, she learned how to attend those Texas BBQ’s without veering off track. Continue reading to check out her top 6 tips. <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/4/8/l488272589.jpg"> <BR> <BR> <BR> 1. EAT BEFORE YOU GO <BR> <BR> Don’t show up to that BBQ that has an ... Tue, 6 May 2014 18:38:15 EST Anna lost 50 pounds and used the Bikini Guidebook to look great in her bikini http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5683908 Today’s blog is a story from my new friend Anna. She is just like SO many of us who have given up our weight loss goals too many times. Finally she stuck to the plan and made REAL changes. Then, she learned how amazing strength training is to mold our bodies. Read her story here… <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/2/6/l263693656.jpg"> <BR> <BR> I had always enjoyed sports as a teenager but had no clue what fitness and nutrition involved. I was lucky to have a good m... Wed, 30 Apr 2014 10:37:34 EST Shredding for my wedding - guest blog!! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5678102 Love is in the air!! <BR> <BR> It’s official… less than 30 days until I walk down the aisle to marry the man of my dreams [insert extreme celebration]. <BR> <BR> Now, not only do I need to focus on eating well and working out so I can look my all time best, but I also need to do it so I can FEEL my all time best. Remember that stress can also take a toll on the body, so here are some of my tips to look and feel my best for the big day! <BR> <BR> 1. Hydrate, Hydrate, Hydrate! I honestly b... Tue, 22 Apr 2014 18:23:07 EST Your Go-To Healthy Eating Index for US Airports http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5673461 Traveling is something you should get excited about, not have anxiety about. Whether you travel occasionally, for fun, or weekly for work, it is possible to eat healthy in the airport. I am going to run through some of the more popular US airports to fill you in on what I would eat. <BR> <BR> First it’s important to know what you can and cannot bring through security. Don’t attempt a jar of peanut butter.. sadly they will confiscate that Here is an approved list of foods that are air tr... Wed, 16 Apr 2014 10:00:38 EST What's that?? You CAN get ripped without feeling food deprived?! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5663642 Today’s blog is a quickie success story I wanted to share with you from a client who completed a 12 week transformation journey with me through my online personal training services, called The Inner Circle. Her goal was to tone up and get on a program that she could sit with. What she did not mention is that most of her weeks were consumed with work travel. Here is her story… <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/3/7/l378086738.jpg"> <BR> <BR> I started up with the In... Thu, 3 Apr 2014 16:11:18 EST