Monday, September 30, 2013

*MOVE IT MOMMAS CHALLENGE*

ARE WE READY? 
WHO NEEDS THE NEW YEAR TO MEET THEIR HEALTH AND FITNESS GOALS? NOT US! 
FOUR WEEKS BEGINNING OCTOBER 1


For all parts of this challenge use hashtag #moveitmommas 
For me, it took me taking on a challenge back in jan. We had run a 5k on Commitment Day (New Years day) and we told ourselves we can do better than the way were living...we had put on a little weight, relaxed a bit with our eating and we knew we needed to get that BALANCE back into our lives! 
So we set small goals, followed these steps and the results came almost immediately! 
From January to August of this year for us, it was about finding our balance.  Finding what worked easily for our family, adjusting where necessary. We took on a smoothie challenge, replacing one meal with a veggie-packed smoothie! It worked! Not the smoothie particularly, but cutting out a normal, packaged "healthy" snack/food and replacing it with a smoothie that contained spinach, berries, water, low sugar protein powder and ice! 
Then in Aug, we decided we could push ourselves further...why not? We all have the ability to push harder...it's what keeps us strong and limitless ;) and we ARE limitless!
The balance we have found is just minimal packaged/processed foods and lots of fresh veggies and fruit instead of boxed "empty calorie" snacks. Boom! It's that simple...now find YOUR balance!
When the "junk" is left out of the home, the temptation is removed! Realistically yes my kids still enjoy "cheese nips" for a snack and although it can be a trigger food for me, I've decided that I'm stronger than that box of cheese crackers! YES I AM! And you are too!! Believe it and DO IT! Once and for all...
But food does NOT control me or make me weak under pressure.  Never again.  I take a deep breath, grab a healthy snack and focus on my goals ;) Woohoo!

*FOUR WEEK CHALLENGE DETAILS*:
*Challenge 1:
Share the challenge on your blog, fb, twitter, IG-spread the word as often as possible. Meet new people by using the hashtag and promoting the challenge on your site, via FB Twitter or Instagram, with family and friends. It'll be a great way to lean on one another and as always I'm here to tell it like it is and share plenty of recipes and motivation ;) 


Challenge 2: Write down your goals for each family member that will participate for each week. Example-week 1-goal 1, 2, 3(how many goals each week is up to you!) push yourself!! 
**Get the entire family involved, send pictures to rissarose80@yahoo.com of you working toward those goals. Example: pictures of your healthy foods, workouts, before & after pics!) with your Facebook page, blog, IG or Twitter account that you'd like to share! I will choose randomly to share on social media with the hashtag #moveitmommas use it with your photos and posts so we are ALL able to inspire and motivate one another. * *
Example: We have a bad day, feeling frustrated and ready to give up BUT WAIT, we log on to my Instagram, click on the #moveitmommas hashtag and BAM! You immediately find strong women working toward and reaching  their health and fitness goals. You may see a family on a bike ride, or a group of women doing burpees in the park, possibly a finish line picture from a person's first race, even a dinner idea that you can whip up in minutes.  Something clicks and you realize...YOU ARE NOT ALONE IN THIS!  We are all dealing with struggles, frustrations, busy schedules, achy muscles and joints, food temptations and stresses BUT the difference is we WILL FIGHT HARD FOR WHAT WE WANT.  WE WANT TO REACH OUR HEALTH GOALS THIS TIME AND NOT GIVE UP.  
Challenge 3: THEN set a non-food related reward if you meet/exceed these goals! Write it down and put it where it'll serve as a reminder! Is it to lose 10lbs? To increase your fruits and veggies? 


Challenge 4: LETS MOVE! Get moving at least 45 min 4 days a week
Push yourself to try new workouts or sign up for a local run with family or friends that will accept the challenge as well.
Challenge 5: limit the "junk"
Try as a family to make positive food choices- limited chips, sodas, sweets, etc! Start by replacing 1-2 larger meals with smaller, balanced meals...making sure to focus on protein and veggies rather than empty calories and carbs, especially in the evening. 
Use DailyMile for workouts or MyFitnessPal to hold you accountable!

And finally,
Challenge 6: Think about & write down, 
WHAT'S HELD YOU BACK FROM REACHING GOALS IN THE PAST?
          WHY DO YOU WANT THIS?
HOW WILL YOU CONQUER THESE GOALS?
WHAT INSPIRES and PUSHES YOU? 
Keep these answers in a safe place and let them be a reminder of the change you want and why you started this in the first place.  It's NEVER TOO LATE!  Don't quit and don't lose sight of your goals.  Find what pushes you and be your #1 fan throughout the process!  It's ALL worth it.  I use my anger, frustration and sadness from my past, unhealthy life to act as fuel for me each day.  I use it to keep myself focused and assured that each day I am becoming stronger and more determined.  I want to HELP YOU in any way possible, so please whether we're neighbors or thousands of miles apart, let's DO THIS TOGETHER!!!   
***MAKE SURE YOU FOLLOW ME ON ALL SOCIAL MEDIA and use hashtag #moveitmommas ***
Also, please share the photo below as often as you'd like, anywhere you'd like!  Spread the word because the more of us that join the challenge, the more lives that we'll change together!  


Saturday, September 28, 2013

PROOF

All you need to do is PROVE it to yourself...
the rest will come.
Once you prove that it IS possible, you've conquered the hard part!
For so many of us, we can't imagine life differently than it is now...

Where's the proof that the hard work and dedication will be worth it right?!

-my FitFluential ViewSport tee that was a HUGE hit at boot camp this week...I had forgotten that when you sweat, there's your "proof" and my Momma's thought it was AWESOME!  I gotta admit, it was pretty cool!
We must focus on what we want?  How do we want to feel?  
And we must ask ourselves, what PROOF do we need that this healthier life is worth it?  
Do we even need proof?  
NO but I'll give you a little anyway because I love ya ;)

But YES it was easier to slip into my size 18 "comfy pants", hop in my car and chow down on some delicious drive-thru gourmet.  To go sit down at the local Mexican restaurant and eat chips until my stomach felt like it was going to explode...I'd leave feeling less than great but it was EASY...I'll give ya that.  
But was I truly happy?  Did I feel comfortable in my own skin?  Did I avoid places because of my weight?  Did I allow my weight and health to control many aspects of my life?  No, No...yes and yes.  
And easy or not, it's no way to live...for anyone. 

DO YOU WANT EASY OR DO YOU WANT TO FINALLY PROVE TO YOURSELF THAT YOU ARE WORTH IT, YOU DESERVE TO FEEL YOUR BEST AND CONQUER ALL OF YOUR GOALS YOU'VE WANTED TO REACH FOR SO LONG??!  

If you are still looking for "PROOF", I am living proof.  
I lived the easy way.  I'd bounce back and forth through diets like they were going out of style.  I could own the phrase, "tomorrow is a new day" or "I'll start Monday"...or what about "I don't have time"?  
I've said them all.  
And I am NOT making light of that fact that Momma's lead busy lives.  We juggle a million things each day and to add workouts, healthy food prepping and eating...whew, OVERLOAD!  Right?!
But that added effort (and it can be minimal effort-trust me!) will make a lifelong difference in your life.  The lives of your family and friends.  It's contagious.  


Ok, so I said "minimal effort" and you're probably asking HOW?! 
SNACK TIME:
A small, snack size apple with a spoonful of natural PB sprinkled with cinnamon!  I mean, where's the excuse on this one?  SO easy, delicious and satisfying!  Makes a great snack for adults and children :)

breakfast on the go and still "minimal effort":
one slice of Ezekiel bread, toasted.
2 eggs, scrambled in microwave-takes 3 minutes...stirring and microwaving each minute.  
1 tbs shredded 2% cheese-I've added this back into our diet sparingly-because I LOVE CHEESE :)
breakfast turkey sausage that was in a plastic container, browned with onion and garlic the day before, add to cooked eggs, stir and EAT!
Tip 1: can be wrapped in foil and eaten in the car, so NO EXCUSES!  
Tip 2:  Wrap in whole wheat tortilla for the kids, serve with fruit for a quick and healthy breakfast before school.


Meal prepping made easy:
Did everybody know that chicken can now be purchased cubed?!  Wowza!  I was SO excited because this cut yet another step out of cooking!  Yay!
1 bag of 2lbs cubed boneless skinless chicken breasts-and YES I bought it cubed, thawed it out and dumped in the skillet :)
2 bags of frozen veggies-this is the stir-fry mixture, thawed in the skillet BEFORE adding raw chicken.
I sprinkled pan with a little garlic powder and sprayed it with Coconut Oil Spray from TJ's.
Once chicken is thawed start to saute veggies with garlic, onion and a little garlic powder for added flavor.  When veggies thaw in pan, add raw chicken and saute until chicken is cooked through.  Place cooked meal into plastic package and there's several meals ready to go!
Tip 1: I add this mixture to 1/2 cup cooked brown rice for a quick meal, even on the go
Tip 2: Boil pasta, add a little butter and garlic- serve with this mixture for a more power- packed dinner for the kids!



CHALLENGE TIME!!!!!!
Who's ready?
It's simple and easy LET'S DO THIS!!!!
I can hardly wait and DETAILS will come TOMORROW so stay tuned!  If you haven't followed me on Instagram: MoveItMarissa or Twitter: @TheMoveItMomma or Facebook: facebook/TheMoveItMomma or Marissa McClellen, please do because it'll require for support and accountability!  
WE WILL DO THIS TOGETHER!!!!!  Who's with me??


MORE progress:
I try to limit the "selfies" just because I'm not one to need constant gratification...I get that through my workouts, my measurements and losses on the scale!  BUT wanted you all to see that the PROOF does happen.  It can be done.  You can turn your life around.  I have gone from one extreme to a completely different way of life.  I have lost more inches, seeing more definition in my biceps, legs, calves and chest!  Woohoo!!  I feel leaner, better, happier and proud to know that I can do THIS!  We can ALL DO THIS!

I raise my children differently because of my past, my husband and I work hard each day to be that example and YOU CAN DO IT TOO!  Gather your family, friends, co-workers, neighbors...get them excited about healthy living!!!!!  We can all make a difference, change our lives and spread the love of health and fitness TOGETHER!  Woohoo, I'm pumped up just thinking about it!

And a little LOL'ing to keep your weekend going strong!
I'd consider myself pretty outdoorsy these days but this one made me laugh...
I enjoyed my smoothie in it, of course but I'm sure an ice cold beer would taste fantastic in there too!
This was from my friends at Someecards, sending a package of goodies that spread the love of laughter!  They sent cards, glasses and some funny boxes to make your family and friends laugh around the holidays!  Will share more SOON!  

Disclosure: I received these products free of charge from someecards to share my opinions and thoughts with my readers.  All opinions are 100% mine and no other compensation was received.  

Tuesday, September 24, 2013

simple


The word simple can be deceiving because YES it will take a lot of work but I do have a point :) so hang in there-

Your health is a commitment.  
A commitment to yourself. 
You deserve it.

You compete against no other person but yourself.
That can be simple, right?
It's a way of thinking and once you change it up and focus on the positive, it can be done! Once and for all.

Is anybody else tired of starting over?  I sure was.  It was a cycle for me and I'd move ahead, only to fall short and end up further back than I started.  Yuck.

Nobody is out to get you, the world is not waiting for you to fail but if you focus on the negative, it will control your life.
I always started things by saying, "I can't do it but I'll try"....almost as if I had given up before starting.

If you show up and dedicate the time and effort to exercise and to eating healthy meals you have WON half of the battle...pretty simple right?  
**At the same time, I have NEVER once said losing weight, healthy eating and workouts are SIMPLE.  
THEY ARE NOT!  I struggle with foods every, single day of my life...I always will.  BUT the choice is simple, isn't it?  To commit to the process and NEVER GIVE UP?    Yes, that seems doable?  We must train ourselves to think differently:  
Food is fuel to energize our bodies to perform, to MOVE...we were designed to MOVE and be our best selves...  It is NOT a friend, something to lean on when things get hard, it's not an emotion and it's certainly doesn't define who you are.  When our foods are BALANCED, the workouts want to follow...don't ask me how, it just happens!  Your body will want to MOVE MORE and SIT LESS.  You are fueled therefore your body has more energy, stamina...you are a NEW YOU!  Ta Da :)


It's not about a fix, a "diet", a decision to start walking the neighborhood...it's about the BALANCE.  A way to make healthy living a part of your life...to change your way of thinking and living!  No, I'm not asking you to change who you are I'm just asking you to allow healthy foods and workouts into your life and the lives of your family and friends.  


Some recipes to share:
Move It Momma Baked Quesadillas-
High fiber low carb Ole brand tortilla
Ground turkey sautéed with onion and garlic
1/4 c 2% cheese blend
* I added black beans to our boys, left off of ours
Avocado slices
Lettuce, chopped
5oz Plain Greek yogurt mixed with 1tsp dry ranch packet
Combine turkey and cheese and add into tortilla, fold over and Bake at 400 for 25minutes or until crisp and bubbly
Serve with chopped Romaine and Greek mixture. YUM ;) 



Move It Momma NAAN pizzas-
Trader Joes NAAN whole wheat bread
Low sodium-fully cooked turkey meatballs-I'd normally use fresh ground turkey but in a time crunch sometimes cutting corners works on busy evenings!
Steamed veggies 
Organic no salt/sugar sauce
Layer pizzas with toppings, Bake at 350 for 20 minutes! 
I added 2% cheese to the boys, left off of ours!

And a challenge that we can do TOGETHER!!! Momma's, I hope you're ready to take on the challenge, exceed your goals and push yourself further than before! Who's with me?
DETAILS COMING SOON!!!!! 

Thursday, September 19, 2013

I'm INSPIRED...

By these ladies...and I apologize if I miss a few of them! 
You all know that my passion is to help others reach & exceed their health and fitness goals. Well I finally found a way to inspire and help STRONG & beautiful women in my community! A few weeks ago a good friend suggested I form a boot camp and I thought why not gear it toward Momma's! So I did it....we're three weeks in and I'm loving every second! THESE WOMEN INSPIRE ME. They don't quit, do not make excuses...they show up and get it done! They may not love it while they're doing it but they're doing it because they want to reach goals, or improve their health, or lose weight, or get stronger...or just want to be healthy!! How many people get to say that they workout with amazing, strong women each day? My only complaint is why I didn't start this up sooner :( 
Share your passion. Share what drives and pushes you and just maybe you can find a way to help others. 

My hope is for each of these women to leave our workouts feeling unstoppable. To feel PROUD and strong! To know that they took the time and put in the work to reach their goals! They have made me push myself too...it's about helping each other!  
It makes me so happy to know that my struggles with weight, my former unhealthy lifestyle is a platform for how I want to live my life these days. I just hope they know how much they've truly INSPIRED me these past few weeks and I can't wait to see the goals they will crush in the future!!! 


Quick breakfast: 
5oz plain Greek
1/4 c frozen berries
And a little of your fav high fiber cereal! 
Breakfast in minutes!! 

 Or maybe breakfast for dinner? 
Box low fat blueberry muffin mix, 2 smashed ripe bananas, 1/2 c Almond Milk-unsweetened 
Two links turkey sausage, browned
Handful of fruit
Eggs/egg white scrambles with a little LF cheese...made in the microwave! 
Mmmm and ready in minutes!


Quick side option to pair with some lean protein?
Brown rice pasta boiled and then mixed with two frozen bags of veggies! Just make sure the veggies out number the pasta...especially if you have an "issue" with carbs as I do :( don't over eat your foods...
all about BALANCE & MODERATION!!!! 

Wednesday, September 18, 2013

do it for the feeling

 Often times we cannot imagine what that better, healthier life FEELS like.
We are so used to the way our life is right now that we can't imagine change and how it will feel. 

More than anything we should focus on the feeling.  
What it will feel like to rise above the odds, to stop giving up, and to finally prove to yourself that you are strong and worth it.  
The feeling is SO much better than an image of what healthy looks like and each of us may feel it differently
What does healthy look like anyway?
WHO KNOWS!
  
But here's what I try to focus on when it comes to finding that feeling:

  • Each positive choice that we make helps us to FEEL better.  Focus on the feeling you get after a healthy meal or a great workout, it feels great doesn't it?  Now think about the feeling after an overindulged, deep-fried meal loaded with fat and sodium?  Feel the same?  No way.  Maybe it felt good at the time because your feelings are wrapped around the good time with friends BUT the food leaves you feeling empty...or am I way off here?
Passing up those drive-thru's and heading home to a colorful, balanced meal for the entire family is what FEELS good.  Focus on THAT!


  • The feelings of tired, bloated, hungry, sad and lonely are replaced with feelings of accomplishment, pride, strength and confidence
Just one healthy choice a day when it comes to exercise and healthy eating can magically make those unhealthy feelings go away one by one and you will find a new YOU.  Each day you will grow healthier, stronger and happier.  Once you really find the balance, you'll never want to go back!


  • Your "I can't" and all other excuses are replaced with "Why not?" and "I deserve this"
You are in control.  We tell ourselves we can't so often that we learn to believe it.  Accomplishing small goals will give us the confidence booster that we may need to tackle the bigger goals and so on.  

When we speak about health and fitness, many of us start the excuses running through our heads; I have a bad knee, I'm too overweight to jog/run, I don't know how to use gym equipment, I don't have time...and on and on.  Somewhere along on your personal journey you will notice these excuses and complaints being filled in with "I never thought I could do it but I did" or "I know I can do this"...it just happens!


  • Your emotional eating turns into emotional workouts and passion!
Yes, it's possible.  If a girl (me!) who used to stop into any drive-thru and grab 3-4 grease-watering items can change into the girl (me!) who finished a half marathon with tears rolling down her face, ANYTHING IS POSSIBLE.  I changed my way of thinking and associated emotions with strength, accomplishment, and passion.  Instead of that roller coaster of "I'm sad-let's eat, I'm tired-let's eat, I'm nervous-let's eat"


  • Your body will feel amazing!
Now, I don't mean that you'll wake up looking like Cindy Crawford BUT more on the inside.  
Yes you will definitely make extraordinary change on the outside, but the inside will FEEL better too.  Your body will move more and want to sit less.  Your achy joints will start to ache a little less each day.  Your back aches, stomach troubles and swollen ankles will all begin to change.  You will FEEL unstoppable.


  • Your family will FEEL your change!
If this isn't the deal breaker, I don't know what is!
Your family will benefit from your feelings of strength and pride and will want to jump on board!  And this may take time, but it WILL happen.  Be patient and persistent and be their role model.  Let them see YOU changing, becoming fit, happy, strong and unstoppable!  Although you will still have bad days-we are all human, the good days will definitely outweigh the bad and your energy will be through the roof!
  
If your goals seem so far out of reach, change them!  Don't lose sight of them but focus on smaller goals...
the FEELINGS.  We all want to feel our best, don't we?  Then make that happen!  We are in control.  
  
And if you're one that is "stuck" as I once was, 
FOCUS ON WHAT HEALTHY FEELS LIKE!

Now write it down.
What do you think healthy feels like?

What changes would you like to see in your life?
-would you like more energy? less fatigue? less body aches and pains? do you want to have the stamina to play with your kids/grand kids after school and work? want to know what it feels like to STOP giving up? 
FOCUS ON WHAT IT FEELS LIKE
Go and be incredible today because WE ARE WORTH IT!




Monday, September 16, 2013

don't think about it...

MAKE IT HAPPEN!
NO MORE EXCUSES...

When it comes to healthy living don't think about it, just make it happen!
Of course we all think about the busy schedules and lives that we lead, so we say to ourselves "How can I possibly think about eating healthy and exercise for myself or my entire family?" Such an honest question that we ask ourselves on days where there aren't enough hours to get it all accomplished.  

The more we make excuses for ourselves, 
the more we learn to BELIEVE it.    
We can set ourselves up to fail because it's easier to make the excuses than it is to let ourselves down, isn't it?  Of course.  
If we set out to do something incredible like run a marathon, lose 50lbs, or workout 5-6 times a week and fall short of those goals, we believe that we've failed ourselves.  
This is a part of my life that I DO NOT miss.  The constant let down.  
It felt like I was always starting the race but never quite finishing.  So I decided in my old ways that I'd make excuses.  
Because excuses sound better than failure, right?  Absolutely.  
So the easy option would be to make some great excuses and NEVER fail?
Uh on...sounds like a cycle that will get you no results...
SO DON'T THINK ABOUT IT, MAKE IT HAPPEN :)

How will you "make it happen" and bring positive, healthy changes into your life this week?


How about some recipes that will keep those excuses of "I don't have time" far, far away this week?
Here ya go!
  Move It Momma Baked Apples and Banana Cookies:
These are delicious!
I sliced 2 apples, one gala and one granny smith, sprinkled with rolled oats and cinnamon.  Baked at 375 for 30 minutes or until tender.  I thought these were great served warm but it turns out that eating them the next day right out of the cold fridge tasted EVEN BETTER!  The apple is tender with a little crunch while the flavor of the oats and cinnamon give it that little extra pop!  I served these to my boys with a little PB for dipping and they loved it!  A twist on the traditional apple and PB that's for sure!

My cookies I've shared the recipe on here but keep changing it up a bit, adding cinnamon, ginger and nutmeg with a splash of vanilla extract!  Yum!  Tasted like Fall.  I combine my bananas and oats first for a moist texture to the cookie and to get out any lumps from the banana before adding other ingredients.  


Move It Momma Baked Tuna Cakes:
You'll Need:
2 cans tuna in water, drained
1/4 onion, chopped finely
1 egg, beaten
1 tbs garlic powder or you can use fresh chopped garlic
1 tbs dill 
1 sweet potato-peeled, chopped and boiled
flaxseed meal 

Combine the tuna, drained well to the egg and onion and mix.  
Add seasonings.  Stir.
Then add warm, boiled sweet potato and stir.
Form patties loosely and sprinkle a little flaxseed on both sides of patties.
Place on greased baking sheet-I used TJ's coconut oil spray
BROIL on LO on top oven rack for 5-8 minutes each side.  I left stove door slightly open to avoid burning because these cook/brown quickly!  Watch closely!
Make sure pan is sprayed well to avoid sticking and once patty begins to brown, pull out and flip patties.  Cook for an additional 5-8 minutes on other side and then remove from oven once both sides slightly browned.  
I let these go a little longer and the edges crisped perfectly!  I served with fresh string beans sauteed in onion! My husband and I both agreed that these Tuna Cakes may have tasted better than the Salmon patties that I made last week but both pretty tasty!  ENJOY!


If you plan meals ahead of time, you'll have many possibilities throughout your day!  Easy options to pack in lunches, for quick dinner ideas and more!  
We grilled 5lbs of boneless skinless chicken breasts that were then sauteed with bell pepper and onion, lots of flavor without the fat!  I chopped the chicken and put it into containers for go-to meals for the ENTIRE week.  

It is possible if you plan and prepare!  I know I'd be failing with my foods if it wasn't for planning ahead.  If you open your fridge and pantry to many healthy options READY, then you'll be way less likely to grab for junk or run to the nearest fast food joint!  TRUST ME I'm living proof that it's true.  And if it helps this former fast food/junk food junkie then it's possible for ANY of us! 

This is the grilled chicken, served on top of steamed broccoli with 1 tbs plain Greek yogurt!  YUM! 




Quick snack for on the go or in your car?  Try this!  a high fiber cereal, I used Barbara's High Fiber Original, 14g fiber and low sodium mixed with natural almonds, about a handful of almonds with a cup of cereal.  Very satisfying and I make these baggies ahead of time for quick snacks!

*kid-friendly tip:  I've added air-popped popcorn and pretzels to this for the kids and they love it!  Lots of flavors all mixed into one and SO simple!


Wednesday, September 11, 2013

sharing my journey

First of all being a woman and admitting that we have faults is okay.  
We are not perfect.  But we try our best to do what's best for ourselves and for our family.  
We have crazy days where we think the world is out to get us.  We feel defeated by work, school, housekeeping, after school or work activities...it drains us.  We may fall short and not accomplish everything we set out to accomplish each and every day and THAT'S OKAY.  

I think sharing my faults is what helps me to reflect on my journey and where it all began.  

I have always been honest with all of you regarding my faults.  My unhealthy past and my daily struggles with weight and food.  I am okay sharing this in the hopes that some of you find comfort in knowing you are NOT alone on this journey.  

Losing weight and getting healthy is HARD.  
If it wasn't hard we'd all be doing it without ANY excuses, wouldn't we?  

First step: For me, I wake up every day and give myself a little pep talk about what I achieved the day before.  Those little goals should count for something too!  
You've cut back on sodas? GREAT!  You chose a nice, balanced lunch packed with protein and other nutrients instead of that XL cookie sitting in the workroom or kitchen?  GREAT!  
Celebrate that!  It's a BIG deal!  
Little steps are all part of the journey.  Getting through each day can be tough when trying to change your lifestyle, so do it with confidence and be proud of every HEALTHY choice :)  

I try to focus on my strengths and YOU SHOULD TOO!  
As women I think we often times focus on the negative..."If I was taller, thinner, shorter, had smaller thighs, longer legs" and the list goes on and on...Am I alone here?
If we focus on the little victories too, we will probably find less time to complain and focus on the negative. 
* I'm talking to myself here too, ladies!  

     I was speaking with some ladies that I had the privilege of sweating and working out with yesterday.  I was telling them a little of my journey and honestly, some of my reflections and looking back made me want to cry.  
Was I ashamed of my faults?  No way, I learned from my past and use it as a guide into my healthy future!  
     I guess I was sad to know that I wasted so many years NOT living.  I was hiding.  Hiding behind that fake smile, acting like life was so amazing when in reality my life centered around a false sense of happiness. Food.  It controlled most of my life.  It prevented me from doing all of the things I had wanted.  It held me back from playing sports because I was terrified of being called "the fat girl".  I ate in private, afraid of someone seeing how self-destructive my life truly was at that time.  It was a cycle and I had it down perfectly...it was like this, 
Had a tough day, drive thru=make it all better, eat that food left only wanting more, went home and cried.  Felt like I had let myself down again.  Wait, tomorrow's a new day right?  Right.  I'd wake up with good intentions, HUGE goals and come lunch time, I'd find a Taco Bell grab a mexican pizza and a bean burrito and have it eaten by the time I had pulled out of the parking lot :( but it's okay I'd do better tomorrow.  Only finding myself at Olive Garden devouring breadsticks and pasta-no salad needed or wanted and here came that cycle all over again...
But wait, surely a drastic diet would change all of that?  Okay let's try the cabbage soup and grapefruit diet, this must work?  And YES it would work for a day or two then a friend would call asking if I'd like to go to dinner.  Should I turn them down?  No way, I want to be social and hang out with my friends...bring on the Mexican food and chips!  Oh who can pass up deep-fried, salty deliciousness!  YIKES!  
And folks, this WAS my life for soooo long....

Then something clicked.  My life changed forever that first day at the gym.  I was nervous, afraid and anxious.  I had allowed myself to get out of control and let unhealthy behaviors lead my life.  How could I ever change my life if I kept giving up on myself for so long? 
I FINALLY decided that I would not allow FOOD to control my life...ever again!  And once I proved that to myself and found people around me that actually supported me and wanted me to be healthy, my life changed forever and I will always be grateful for the journey...past, present and future!
  
Do I still struggle with faults, by not living by and exceeding all of my expectations that I have set for myself and my family? YES.  But the good news is that it's okay.  
In order to change our lives permanently and shed that yo-yo aspect of life where we gain, lose, gain, lose we must give ourselves credit.  Push ourselves and set standards for the way we want our lives to be.  
Why live life by just getting by?  Don't we want to soak it all in, live it to its fullest?  Enjoy every moment with our children and grandchildren?  If so then we must reflect, set goals and give ourselves credit for the things that we achieve each day!
Did you park further from office or school?  Did you take the stairs?  Did you pack a power breakfast that will keep you feeling fuller, longer?  Will you pack your workout clothes with you today and decide that 30-45 minutes of sweating is something you WILL do?  Did you create a healthy meal WITH your family?  Order that dressing on the side?  Decide to go with the non-creamy sauce or fried option for a dinner with friends?  Speak to your husband and children about healthy foods and that you'll work TOGETHER to be healthy?  Or maybe you decided that instead of playing video games, your family will play a game of football or hide and seek in the backyard?  BE PROUD OF THAT!  Because what you're doing today will impact your family for a LIFETIME...it's a fact!  



Okay enough emotional blah blah blah, LETS EAT!!!!

Move It Momma's Chicken Salad variation- 
Yes, I've shared a dozen chicken salad recipes but this one was REALLY good and had to share it too!  I served this on a lettuce wrap using the Hearts of Romaine that can be found in your vegetable section-outside aisles of the store! It can be bought in strips to where it looks and serves like a tortilla!  How brilliant!  8oz boneless skinless chicken breast-cooked.  You can use rotisserie, canned or fresh boiled, baked or grilled here.  
10 grapes, cut in half
chopped onion and celery, however much you'd like to your family's liking!
1 heaping tbs of Plain Greek yogurt
Mix and SERVE!  
TIP:**This is a great item to double up and place into containers for easy meal ideas!  There's no room for error or failure when it's all right there, made for you.  I even pre-chop many of my onion, celery, bell pepper, garlic for grab n go use!  Then you simply dump and stir!  Doesn't get any easier than that :)

*I served my husband's on a 1/2 whole wheat/low carb tortilla with the mixed greens in there too!  SO much flavor without the added fat of mayo and other ingredients.  Pictured below:


The ladies that inspired me yesterday!  They made NO excuses.  NEVER QUIT.  They pushed through and made time and effort to better themselves.  To be healthy for themselves, their families.  They made their health a priority and showed what incredibly STRONG women they are!  Thank you ladies!


I shared my banana goodness on 
Instagram.com/MoveItMarissa 
and on facebook.com/TheMoveItMomma 
but wanted to share with you all of in case you missed it!  
My boys wanted dessert and so I grabbed things and started creating...
1 banana, cut in half.  
1 tbs Natural PB spread on each and then sprinkled with Rice Krispies.  Yes, I've made these rolled in Kashi and other cereals but decided that the rice krispie crunch would be different for them!  
I popped these into the convection oven at 300 for about a minute and they came out a little melty and the banana was perfectly soft!  Gave the boys each a 1/2 and a spoon and they ate it all up saying it was THE best dessert ever!!! Not too shabby for a snack I made in 2 minutes!  
Keep it creative AND healthy...and yes it is possible.  Don't think because you have a "picky eater" you are out of luck.  It's NOT true!  Hang in there!

My salmon patties I posted previously were made AGAIN and added to mixed greens!  Don't even need dressing because the flavor of the patties...

Tried a variation on the banana oat cookies I posted a few days ago by using 2 bananas, 1 cup oats, lots of cinnamon and a 1/2 tsp of vanilla extract.  Oh this was yummy!  


and my meal 3 from yesterday I decided to live on the edge and add a little sprinkle of Parmesan for flavor...Mmmmm!  
This is turkey breakfast sausage by Jenni-O sauteed with onion, mixed veggie Steamables and 1/2 c long grain brown rice.

Saturday, September 7, 2013

one day at a time...

"When I tried losing weight a million times, no matter the plan the outcome was always the same.  I’d lose 20-30lbs, feel great and then have a bad day, rebel from eating cabbage soup and it was back to bags of chips and fast food for me.  The weight would come creeping back on and before I knew it I had let myself down again."-The Move It Momma

Of course I still have my moments of doubt, lack of control, and those times where I wanna throw in the towel and say forget it...BUT
then I remind myself of who I used to be.  
That moment of weakness or doubt is less tempting because I used to be unhappy.  
The old me was tired of quitting and always giving up when things were hard.  
That's not me anymore.
So my advice today is,
Take it ONE DAY AT A TIME.
Your life won't transform overnight.  
You will make progress each day.  
Gaining a healthier way of life.  
And as you see the results and your body, your entire life and the lives of your family changing, you'll feel as I do.  Where that moment of quitting, doubt, lack of control and giving up, will go away for you too.
BE STRONG!


Move It Momma Banana Oat Muffins
You'll Need:
1 c whole wheat flour
1/2 c light brown sugar
1/2 tsp salt
1/2 tsp baking soda
1/4 tsp baking powder
1/2 tsp combo of cinnamon, nutmeg and ginger or "pumpkin pie spice"
1 whole egg + 1 egg white
2-3 ripe bananas
1/2 c oats
*optional: walnuts or fruits
Mash bananas and mix other ingredients in one, large bowl.  Stir until mixed completely.  I added a little drizzle of Almond Milk to add moisture to the mixture.  

Divide into mini muffin pan.
Preheat oven to 350 and Bake for 12-15 minutes or until top is golden brown.
I took these out, served and then portioned out 4 per container for quick, grab and go breakfast options for the kids!  
HUGE hit and very simple!  I'd probably double the recipe in the future, so that I have more to freeze! 
*Being prepared is key!  On a busy morning, I'm able to thaw and serve to the kids right away!  


My little man stretching right with Momma before our run.  
I am certain that the example my husband and I have set is making a difference in our boys.  They want to be healthy, always asking about healthy foods that make them stronger.  Doing exercises with us to be strong and healthy.  It's turning into their choice because of the choices we make together as a family...
I always want the best for them.  I want them to NEVER struggle with their weight/health as their father and I did.  Even if you've never been overweight or battled with health issues, PLEASE set positive examples for your family...you will be helping them for the rest of their healthy lives :)  


GREAT DEAL TO CHECK OUT ON SATURDAY :)
barre3 is taking over QVC (for real this time :) ) on Saturday, Sept. 7 from 10 a.m. to 1 p.m. EDT and offering viewers its premiere "28 to Great" Bundle at an unbelievable discount. Would you be interested in sharing this deal with your readers (details below)?

What is barre3?
Barre3 is an innovative fitness system and global network of studios inspired by the disciplines of yoga, Pilates and ballet barre work. Based on the importance of a balanced lifestyle, barre3 classes are designed to be accessible and transform the body through a focus on strength, grace and whole body wellness. 
What is "28 to Great"?
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Visit barre3.com for more details!!

Disclosure:  I received this information to share with my readers, a giveaway pack is headed your way as well as one for myself in exchange for my review/coverage of Barre3.  No other compensation was received. All opinions are 100% mine.  

Wednesday, September 4, 2013

EFFORT? a little.

It takes effort to accomplish most things in life, wouldn't you agree?
Laundry.
Driving to work, school or evening activities every day.
Cleaning house.
Doing the dishes.
When you think about it, it's all things that we do NOT look forward to each day, am I right?

What about eating healthy?  Working out?  Putting effort into the foods we provide for our family?

Sure there's EFFORT involved but you must challenge yourself to change that way of thinking.  
It's less effort to brush our teeth and take a shower...I hope?! So make it less effort to take care of your health.  The health of your family.  Make it almost effortless!  Is that possible?  Well technically NO, however we can transform our lives to where healthy eating and exercise come to us like brushing our teeth.  
We will WANT to eat healthy and exercise because it's just what we do EVERY DAY.

Is it EASIER and less EFFORT to throw a pot of macaroni and cheese on the stove and call that dinner?  Well I guess.  But is that macaroni providing ANY nutritional value for your family?  Probably NOT.  

With a little planning and EFFORT, you will have easy meals ready to go each day to where there's little to no though in that dreaded saying, "What's for dinner?"
The following meal took literally 2 minutes to heat up and EAT!  Yes, two minutes...if not less!
Chicken, Broccoli, green beans and brown rice
**TIP:**
At the start of each week, I write down a list of proteins, veggies, grains and fruits that I'll need from the store.  When I get home, I begin to prepare most of it and when it's cooked, I portion into containers so it's ready to grab and go for lunches, dinner and possibly even breakfast!
I had a large container of cooked long grain brown rice and several baked sweet potatoes
a separate container of each of the following:
green beans
broccoli
cauliflower
eggplant
zucchini and squash
Brussels
-all prepared differently to add flavors to each :) to avoid repetitive eating and change it up!
We cook around 5-6 lbs of chicken on the grill or baked in the oven, dice it up and it's ready to go and then a few, go-to proteins that the whole family will enjoy throughout the week, turning it into a new meal each day!  

Dinner time is seriously EFFORTLESS! 
Like I said, a little prepping goes a LONG way!!  


I create a lot of new recipes each week, but this one definitely ranks pretty high up there!  
**A MUST TRY!**

Move It Momma Salmon Patties
You'll Need:
2 cans Salmon
1/3 onion, chopped
one whole egg
flaxseed and hemp seed
1 boiled, tender sweet potato
Combine two cans of Salmon in water, drained really well.  Fresh salmon would probably taste even better but I was in a rush!  Add 1/3 chopped onion and stir.  It should look like the picture above.  

Boil one sweet potato in water and once cooked through and tender, drain and set aside.  

Combine 2tbs Flaxseed meal, 2 tbs hemp seed in separate bowl.

Add sweet potato to Salmon mixture, along with ONE egg.  Combine.  It should now look like picture below...

Form patties with salmon mixture and then lightly sprinkle-(DO NOT DIP-they will fall apart) with the flaxseed mixture to barely coat patties.
They should look like THIS...placed on a lightly greased pan.  Again I used TJ's coconut oil spray!
BROIL on "high" for about 10 minutes.  Since the patties are actually "cooked", this will just barely crisp/toast the outside of the patty!  Flip about 5 minutes in and you may have to leave the oven door slightly open to avoid burning.  
VOILA!  
One serving is two patties and I served with green beans!  

Simple and this took minutes before baseball practice for my son.  It made about 12 small patties, so we have leftovers for tonight :)  LOVE when that happens.  
**Since this was a FIRST-TIME recipe, I'll probably double it in the future for easy preparation in the week ahead...this would easily make two-three meals when doubled for a family of FOUR!  

Monday, September 2, 2013

Will you?

To start your Labor Day off right, a quote from my FitFluential family:

"It's never a question of CAN YOU, but WILL YOU?"

So WILL YOU?  
Will you fight for what it takes to make positive and permanent changes to your health? 
Will you commit and never give up?
Will you tell yourself that YOU are worth it?
Will you stop waiting for tomorrow?
Stop waiting for all of the excuses to go away?
Stop waiting for the "perfect" time to incorporate health and fitness into your life each day?
If your answer is YES then let's do this TOGETHER! 

I speak to a lot of people about the triggers in their life...their answer is always the same, 
"If I fix ____ for the family, then I want to eat it too" or "When I'm preparing my food, I'd rather be eating the meal I've prepared for my family than my own".  Also "I'm tired, I don't have time to cook 2 or 3 meals in the evening"-which this one goes back to PREPARATION, doesn't it?  YES!
Do you see a problem here?
It must be a FAMILY AFFAIR!  You must all work together to accomplish health and fitness goals for all of you.  Not just Mom, your teenage daughter or the dog.  ALL OF YOU.  Working together, promising to keep those triggers out of your home.  Treat those foods as foods you eat every once in a while, not the foods that are lingering in your pantry or fridge waiting to be devoured :(.  You will each have different foods that are issues for you, so MAKE A LIST.  
Have each family member write down their favorites, the things that are readily available, every week in your home.  Ask them if the box/product is there, will they have a problem eating just a few in a sitting?  
Think about the foods that your children go to immediately after school when they are most hungry.  
Is it healthy?  Do they over eat that item(s)?  
GET RID OF THEM TOGETHER.  Go grocery shopping together and find healthy options to replace those trigger foods!  It may be crunchy carrots dipped in ranch.  Celery and PB, or air-popped popcorn.  
The goal is to walk into your kitchen, as a family and NOT FEEL THREATENED!  At all.  It should be a place that is happy, a place where you will share memories and cook together.  Create healthy options TOGETHER.  Your family will thank you...YOU will thank you.  

I needed this so much as a child.  So much.  I had so many temptations that I allowed to control my life.  I was allowing boxed foods to control my way of thinking, my well-being, my emotions...everything.  Such a sad way to live, especially for a child or teen.  It does NOT have to be that way for any of you.  Ever.  

COOK AS A FAMILY:
My boys get so excited when we create a new, healthy meal TOGETHER!  
Today it was,
Banana, Oat and PB Cookies
Combine 2 ripe bananas, 1 cup of oats, 1 tbs natural PB or almond butter. Mash until soft dough forms.  Drop 1/2 tbs size spoonfuls onto GREASED baking sheet.  If you don't grease, these will stick.  (I used TJ coconut oil spray)
Bake at 350 for 15 minutes or until brown on bottom.  
You can freeze these or put single servings into baggies for quick snack or breakfast options!
You can also add mix-ins of your choice.  Next time we'll try a few mini chocolate chips.  But you can also use raisins, dried cranberries, walnuts, slivered almonds or ANYTHING you'd like :)

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