Tawnya Jean takes 21 Day Fix and 21 Day Fix Extreme to bikini competition

In case you missed it on my social media channels… I’m starting to prep for a bikini comp and have nooooooooo idea the amount of strength and determination I will be able to pull together to make this happen. But we ALL start somewhere, right!? I’m am using my clean eating skills and my 21 day fix containers to dial in meal prep and I’m following 21 Day Fix until Feb 22nd then I”m moving on to 21 Day Fix Extreme for my competition plan. I have shows to choose from, posing coaches to interview, I need a new set of weights and, of course, the sequin bikini & oompa loompa spray. That’s just the short list! Ha! But for me this isn’t a race. It took me a year and a half to come to the decision to do a competition and I’m in no rush to get up on the stage. For me it’s more to prove to myself I can do anything I put my mind to! What’s something that you often think often but think nahhhh I can’t or more like “i don’t know if I can” I challenge you to write it down, share in the comments, email me at shakomomma@gmail.com…. do something to get one step closer to your hairy scary goal.

bikini comp meal prep

Weekly Recipe Tip: Green Smoothies

Weekly Recipe Tip: Green smoothies are a great way to get started in supplementing a daily vitamin routine. This is the formula that I use when I make my green smoothies – I especially like mine with a little coconut water! It feels almost like I’m sitting poolside in Maui.

simple green smoothies

Looking for more recipes, tips, and motivation?

Join my FREE 30 day

Commit to be Fit

challenge CLICK HERE

I HATE the Treadmill, but I LOVE to Eat! Sound Familiar? Change Your Ways in 30 Days!

Summer is a distant memory and the kids are back in school.  This means a lot of things to many of us.  I know for me it’s the start of Preschool for Aden, Park Workouts with my favorite moms, Soccer practice and games for Madi, Will’s in Football this year, work travel, training and more. There are so many areas in life that I could come up with excuses as to why I don’t have time to exercise or eat healthy.  They are all legitimate excuses too!

excuses

 

  • I didn’t sleep well last night.
  • My 4 year old woke me up 20 million times.
  • The kids kept interrupting my workout so I had to quit early.
  • Shakeology is expensive.
  • We have too many expenses this month so it will have to wait until next month.
  • I just don’t have enough hours in the day.
  • I need a nap.
  • I need to get to Target between school pick up and soccer practice.
  • I will workout tomorrow.
  • I’ll make healthier meals tomorrow.

 

YES all these things are totally legitimate excuses.  Believe me I have given them all.  But I have also learned along the way that you can absolutely find the time.  Something so simple as DVR’ing your favorite TV show, popping in T25, doing a 25 minute workout, then hit play on the DVR and catch your fav show all within the same hour it would of taken you to watch one show!  Sometimes it just takes re-arranging your schedule, your mindset and your will power to change.  When it comes to food you also have the option to continue to eat the way you currently are, exercise but not quite ever really achieve the results you are hoping for.  It’s easy to just continue to count calories but eat highly processed, sodium packed foods and  not get results.  But it’s so darn frustrating to feel like you are exercising to death and nothing is happening.  Been there done that!  Instead, it’s time to focus on the foods you put in your mouth.  No more counting calories everyday, no more depriving yourself and only eating rice cakes and drinking water.  It’s time to feed yourself really really good foods that fill you up and leave you feeling satisfied.  No crazy recipes, no ingredients that you have to search to the end of the world for, just normal everyday clean foods!!  Everything is kid tested and husband approved.  Think crockpot meals, oven bakes, healthy breakfast foods, fabulous quick easy snacks and more.

 

It’s time, I mean seriously, who are you kidding?  The conditions will never be perfect.  But you can accomplish so much more if you start now.  The sooner you make a change the sooner you will have more energy, more confidence and the ability to go out and do the things you couldn’t do before.

So how can I help!!?? Well, for the next 4 days I’m offering a special deal in coordination with Beachbody’s current promotion for T25.

If you are looking to get a customized health and fitness plan through me as your Beachbody Coach, then enroll in my 30 day health and fitness challenge test group.  I can hook you up with T25 at the best price and with the most free incentives.

What is a test group?
You purchase your challenge pack from your coach. Then, you are accepted into our private online support group.

Each day you will log into the group for your tip of the day, daily motivation, inspiration and accountability. I will share recipes along with ways to handle late night munchies, sugar cravings, emotional eating, temptations and more. You will be accountable each day to report with the group your food and your workouts!

At the end of the 30 days we will measure our progress, submit our results and in 30 days you will have kicked bad habits, introduced new healthy habits and be on your way to creating life long health and wellness for you and your family!

Also, you will receive customized meal planning, recipes, tips, AND strategies for staying focused when fall sports, football parties, and happy hours come around.  How do you handle emotional eating, stress eating, temptations and cravings?  All of these things will be discussed during the 30 day program.  Lastly, each member of the group is required to replace 1 meal a day with Shakeology.  Shakeology is not a protein shake, I repeat SHAKEOLOGY IS NOT A PROTEIN SHAKE!  It’s a complete meal which means it has the proper carb to protein ratio so that you stay full for at least 3 hours, it curbs your sweet cravings, gives you natural energy (no caffeine) and helps you lose weight by giving you a controlled portion size.  Shakeology is equivalent to eating 5 salads in one meal.  So if you tend to not eat enough veggies, are skipping meals and/or making poor choices due to lack of planning then Shakeology is your saving grace.

Here is a sample of what your meal plan could possibly look like:

80 20 meal plan

Try it for 30 days, if you don’t like it you can return for a full refund (less S&H)!!!  If you are interested in being a part of this group please complete the application CLICK HERE. Once you’ve filled out the application, confirm we are friends on FACEBOOK and I will message you with how to get started!!

 

Attn: Busy Mommas of school aged babies!! 30 Day Accountability is within your reach!!

I have asked myself at least a dozen times this week where the heck this summer has gone!  In the blink of an eye the months have passed and now we are already back to school.  I am just not ready for this yet!!  Even the kids are still living on summertime schedules and their rooms are too hot to go to bed. workout important meeting bosses dont cancelBut instead of fighting the change I am going to go with it!  CHANGE for anyone is hard, it’s exhausting and sometimes frustrating and as a busy woman/mom/business owner the first thing to go is usually ourselves…. R I G H T!!  The one thing I have effectively trained myself to do over the past year and a half is to control my emotional triggers to food and keep myself on track even when the rest of my life feels out of control.  I always look at my fitness and nutrition as the one thing that I can control in a world of unknowns.  I can control what foods I choose to eat, I can control if I pack my lunch and snacks, I can control how much water I drink and I can control the time of day I wake up, go to bed and the choices I make to workout each day. No matter how jam packed my to do list is each week I put my workout into my calendar like a meeting that I cannot miss.

WORKOUT SCHEDULE

 

 

 

Is it hard carving out time in the morning to get my workout in and done? YES of course it is!  Especially on the nights I go to bed late or the kids wake up in the middle of the night.  But it’s a sacrifice I am willing to make because being fit and healthy just feels good!  It releases those feel good endorphins, I have more energy, I like the way my clothes fit and I honestly have a better attitude towards my day when I start with a workout.  I know doing a morning workout is not for everyone, so I encourage you to find time and block it out no matter when that is!!!

My nutrition is also a key factor in my success and my emotional well being!  The next thing to hit the fan is what I eat when I’m busy.  It is so easy to make excuses for not having time to cook, or my family doesn’t like healthy food, or I am a picky eater, or I don’t like shakes!  But truthfully, those are all excuses because either you genuinely don’t know where to start or you don’t want to take the time to figure it out.  So let me be the one to help you figure it out by giving you the steps and the tricks that have worked for me!

1150

I have decided that this is the perfect time to offer my Busy Woman’s Challenge.  So maybe you like going to the gym, doing crossfit, or your own workout routine or maybe you like Beachbody workout programs!  No matter what your workout style, you can either choose a program that I suggest or you can continue with your own!  I am offering a 30 day accountability and support group that is going to start with a 3 day refresh or gentle sweep of the old and in with the new! Then for 30 days we are going to learn how to plan out your meals, prepare snacks,  make better daily choices, combat emotional eating, and deal with all the temptations and situations you can come across in life as a busy woman! The focus this month is on meals that are under 30 minutes to make, meals you can prep ahead of time and put in the crockpot, snacks that travel well, road tips, and ways to stay on track when you already have no time.

strawberry pesto recipe salad

So what are the requirements?

1.  You must be a customer of mine through my Team Beachbody Site.

2.  You must commit to 30 days of Shakeology starting with the 3 Day refresh.

Busy Woman's Meal Plan and Accountability Group To Keep you On Track this FallThis comes in a nice little package with free shipping and a discounted price.  You aren’t locked into anything at all and you can decide whether you want to make Shakeology a part of your routine after the 30 days or continue with just the new habits you have learned.  Shakeology truly was something  I was very unsure of at first but once I started drinking it for lunch each day and now I switched to breakfast it has kept my cravings for sweets in check, it gives me natural energy to get through my busy day and it gives me convenience when I need to be portable and on the go!  I know exactly what clean eating is and I can certainly maintain my results without Shakeology but honestly its the convenience and 1 less meal I have to think about.  It’s just a part of my healthy routine and I know my body is getting what it needs in the most natural state.  You should give it a try.  30 days and if you don’t like it you can return for a full refund.  What do you have to lose?!

3.  You must be willing to participate daily in our closed online support group. Each day you will get a tip, trick, recipe or suggestion from me and at the end of each day you log in and report your day.  You say on a scale of 1 to 5 how your food was, how your exercise went, did you drink your Shakeology and any questions or comments.  This way we keep each other on track and I know how to support you better in your 30 days with me!

I have found that having this type of support and accountability was the missing piece for me. Without others to keep me motivated there were days when it was easy to just slack off! Knowing I have a community of support keeps me going, focused and determined not to let people down.

So, if you are a busy woman, struggling to juggle all your life responsibilities with ease then this is great for you!  I am inviting you to complete the application CLICK HERE to be considered for a spot in this group!

 

Overnight Nutella Oats Recipe

overnight nutella oatsWARNING! HIGHLY ADDICTIVE SUBJECT MATTER!

Hahahaha! I don’t know about you but, I LOVE NUTELLA in all forms! I could eat it on a spoon, a piece of toast, celery, pancakes, in a smoothie, on a boat hahaha you catch my drift 😉

So, I’ve never really mastered the overnight oats and honestly it took me a few times trying to actually enjoy cold oats. But I can honestly say that now I’m in heaven! I LOVE MY COLD COACH’S OATS!

Last night I made Nutella on multi-grain Milton’s toast. It’s my ultimate sinful treat! I polished off the last of the Nutella and right before I threw the jar in the recycle bin it hit me… I mean I usually make overnight oats in a bowl or mason jar but, WHY NOT MY NUTELLA JAR!! “lightbulb!”

If you haven’t made overnight oats before you will have to tinker with my recipe to get the consistency that you enjoy but here’s mine:

NUTELLA PB OVERNIGHT OATS (Makes 4 servings)

1 empty 26 oz Nutella jar

1 cup Coach’s Oats (or rolled oats your choice)

2 Tbsp chia seeds

1 cup almond or coconut milk (you can also sub with any other liquid)

1/2 cup coconut water (you can also sub with any other liquid)

1 Tbsp all natural peanut, almond, or seed butter

1 tsp cinnamon

1 tsp maple syrup

Mix all ingredients. Close the jar and shake shake shake senora! Steep in the refrigerator overnight or 6 hours. Stir to fluff and BAM! Enjoy!!! Promise me you won’t eat the whole thing in one sitting!! 😉 Tell me if you try it out and keep in mind to cut the recipe if you’re using a smaller jar.

xo

Week 1 – 21 Day Fix Meal Plan

I’ve been posting about my love for the 21 Day Fix meal plan on my Facebook page a lot!  I just can’t help it, I’m love with the whole thing.  It just makes a ton of sense to me!

It’s not that I wasn’t eating healthy before…I just wasn’t eating the correct portion and balance of foods for me and my body’s needs.  This program is basically fool proof.  If you follow the guide book and stick to the list of foods, you can’t lose!  You WILL see results.

What I like most about it is NO MORE MEASURING and NO MORE COUNTING!!  I really hated logging into MyFitnessPal each day and manually typing in every. single. thing. I. ate. that. day.  Boring.  I have nothing against MFP, I think it’s a wonderful site, but to keep that up for months at a time gets to be a bit much.  Instead, I just fill up my containers with the approved foods and I know that it’s exactly how much I should be eating for my calorie range.  Simple. And I’ve noticed that my body has a much better system of regulating when I’m full.  I know exactly when to stop eating.

DOWNLOAD YOUR COPY: 21 day fix meal plan week 1

21 day fix meal plan

I get asked all the time about what a grocery list should like; what types of foods should you buy.  While I can’t list EVERYTHING you need here, I’m going to give you some suggestions based on what you should be eating on a daily basis for the Fix.

Proteins:

lean chicken or turkey breast
fish like salmon and tilapia
eggs
lean ground turkey
pork tenderloin
tempeh
plain Greek yogurt

Turkey bacon is on the approved list, but I stay away from meat like that is it’s very high in sodium and you can retain a lot of water when you eat it.

Vegetables:

spinach
broccoli
asparagus
beans
carrots
cucumbers
celery

Of course there are many more, but these are some of my favorites.

Fruits:

berries
watermelon
orange
apple
grapes
kiwi
1/2 banana

Notice it says 1/2 a banana??!  Bananas are higher in starch, so that is why a little goes a long way.

Complex Carbs:

yams and sweet potatoes
beans
brown rice
quinoa
corn
rolled oats (NOT instant)
whole wheat bread
whole wheat tortilla

There are also things like whole wheat waffles, pancakes, crackers, etc.  For me, these are not part of my diet as I prefer to eat Ezekiel bread as it’s lower in carbs and easier to digest and I also like brown rice tortillas.  However, if you are just starting and want to include those things, go ahead…baby steps, right?!

Healthy Fats:

avocado
raw nuts
natural nut butter
hummus
goat cheese
coconut oil

This is the category I would usually eat too much of in the past!  Cutting down on these foods and also eliminating cheese and dairy from my diet has helped me tremendously.  Cheese makes me really bloated, and I’ve noticed that is gone now since eliminating it and also since switching to a vegan protein drink.

A list of other ingredients I use frequently:

Shakeology! My clinically proven daily dose of dense nutrition!

chia seeds
unsweetened almond milk
lemons
herbs/spices
lemons for my water
raw honey

April May 2014 238

If you would like more support in your 21 day fix journey or you would like to start your 21 day fix journey please leave your name and email address for info on my next 21 day fix challenge!

Strawberry Pesto Salad Recipe

Strawberry Pesto Salad strawberry pesto recipe salad

Ingredients

8 cups Spinach
12 ounces Strawberries (sliced)
1⁄2 cup Pistachios (coarsely chopped)
1⁄2   a Jicama (peeled & diced)
12   Basil Leaves (diced)
1⁄2 cup shredded parmesan (optional)
    Balsamic Dressing (store-bought, or homemade recipe below!)

Notes

I served mine vegetarian, but feel free to add grilled chicken if you’d like. And for the kids and hubby add grilled cheese or pizza as a main dish 😉

Instructions

  1. Fill a large serving bowl with the spinach.
  2. Layer on all remaining topics.
  3. Serve with a side of balsamic dressing (either store-bought, or homemade version below).

Yields 4 Servings

Balsamic Strawberry Vinaigrette

Balsamic Strawberry Vinaigrette

Ingredients

1⁄2 cup diced strawberries
1⁄2 cup Olive Oil
4 tablespoons Balsamic Vinegar
1 teaspoon Sea Salt
1⁄2 teaspoon Minced Garlic
6   Fresh Basil Leaves
1 1⁄2 tablespoon Water

Instructions

  1. Combine all ingredients in a large measuring cup.
  2. Use an immersion stick blender (or a blender will work) to puree the dressing.
  3. Serve over the Strawberry Pesto Salad.

4th of July Accountability!

The 4th of July is tomorrow and with any holiday comes celebration, fun, food, friends and drinks!  You know that I practice the 80-20 rule and I believe in enjoying yourself and having balance!  I’m not an all or nothing type of person but I do believe that you need to have guidelines and restrictions for yourself!  It is so easy to go overboard and completely indulge when you are supposed to be on track.  So here are my tips to help you survive the 4th of July weekend and not kill all your progress!

1.  Schedule your cheat meal for the week:  Decide what you want to splurge on!  Is Grandma’s potato salad the most divine thing you have ever tasted?  Would the 4th not be complete with that triple chocolate cake?  Or would that beer be torture not to have?  Here is the ticket, you pick 1 thing and you have it!  You also stay within the correct portion size.  You don’t go overboard, but you have what you want in moderation!  Lastly, you do not take a rest day on your cheat meal day!  You bust out that workout and you give it 100%.  Just because it’s a holiday doesn’t mean you slack.  Results happen because you are consistent day in and day out!  Also, you get 1 cheat meal, not a cheat meal each day.  It’s once a week, so if you are going to have your treat today, you are not going to have another treat the next day when you go to the next get together or dinner out!  Trust me, it all adds up quickly so staying accountable is important!  If you need to have someone that keeps you in check, tell someone your plan and have them remind you what your working towards.

2.  Don’t let yourself get to the point of ravenous:  If you are planning a picnic try not to skip meals.  Eat every 2 1/2 to 3 hours a day to keep your metabolism in check but also because when I get to the point of beyond hungry all logical decision making goes out the door and I make bad choices!  So no matter what pack some snacks in a cooler, take your shake, drink your water and stay focused!!!!

3.  Take a healthy appetizer if you go to a picnic.  This way you know you have something that you can eat that is guilt free!  Here are a few of my festive favorites that you would not think of as a clean option.

Fruit & Yogurt Festive Parfait- Team Beachbody

Total Time: 5 min.
Prep Time: 5 min.
Cooking Time: None
Yield: 1 serving
Ingredients:
1 cup nonfat plain Greek yogurt
¼ cup fresh strawberry slices
¼ cup fresh blueberries
½ tsp. raw honey
Preparation:
1. Place 1/3 yogurt in a tall glass. Top with 1/3 strawberries and 1/3 blueberries. Repeat layers twice. Drizzle with honey.
fruit and yogurt parfait

Fun and Festive Fruit Tray
 
Grab some skewers at the grocery store, cut up strawberries and bananas and put on the skewers with blueberries for an awesome beautiful side!
 
 

 

Clean Eating Shakeology Recipe

Your best drink options are:

Soda water/vodka (boring but add a squeeze of lemon, lime or oranges to the mix and give it some flavor or add cut up fruit like we do to give you a little kick/surprise at the end of your drink!) 

I hope you have a healthy, festive and safe 4th of July!
 
4th of JULY CHALLENGE!!!!  Post your POST WORKOUT 4th of July pics on my like page for a chance to win a SPECIAL Prize!!!!!  Hastag #4thofJulyfitspo

Recipe – Lemon Chicken Orzo Soup

Insta-Yum! Great Sunday Funday Feast- lemon orzo chicken

Chockfull of hearty veggies and tender chicken in a refreshing lemony broth – it’s pure comfort in a bowl!

Ingredients

  • 2 tablespoons olive oil, divided
  • 1 pound boneless, skinless chicken thighs, cut into 1-inch chunks
  • Kosher salt and freshly ground black pepper
  • 3 cloves garlic, minced
  • 1 onion, diced
  • 3 carrots, peeled and diced
  • 2 stalks celery, diced
  • 1/2 teaspoon dried thyme
  • 5 cups chicken stock
  • 2 bay leaves
  • 3/4 cup uncooked orzo pasta
  • 1 sprig rosemary
  • Juice of 1 lemon
  • 2 tablespoons chopped fresh parsley leaves

Instructions

  • Heat 1 tablespoon olive oil in a large stockpot or Dutch oven over medium heat. Season chicken thighs with salt and pepper, to taste. Add chicken to the stockpot and cook until golden, about 2-3 minutes; set aside.
  • Add remaining 1 tablespoon oil to the stockpot. Stir in garlic, onion, carrots and celery. Cook, stirring occasionally, until tender, about 3-4 minutes. Stir in thyme until fragrant, about 1 minute.
  • Whisk in chicken stock, bay leaves and 1 cup water; bring to a boil. Stir in orzo, rosemary and chicken; reduce heat and simmer until orzo is tender, about 10-12 minutes. Stir in lemon juice and parsley; season with salt and pepper, to taste.
  • Serve immediately.

Start with Why

What is your “WHY?”

“I have tried so many times, BUT…”

“I need to workout but can’t find the time…”

“I can’t seem to stay (or get) motivated”BECAUSE I WANT TO LOOK GOOD

“It is too hard to eat right…”

“I workout for a day or two, I don’t see results, so I stop…”

Are any of these you? If you are looking for answers on fixing the above I am going to turn this back to you and ask a very important question:  What is your why?

The KEY to your Success

It is impossible to stay committed and determined to do ANYTHING unless you know your “WHY”.  The “why” is the REAL reason, the DRIVING reason that you WANT to change, workout, get healthy, or whatever it is that you truly want to do.

You can’t change for someone else and you can’t change for non significant reasons. You can ONLY change if your WHY becomes important and visible.

How do you find your why?

Block out some time and put a lot of thought into this. WHAT is your why?

Flip through magazines and see what appeals to you and consider making a vision board which can help reveal some deep desires and why’s to you. Do some soul searching and get serious in your thinking here.

Is it for health?
To feel GREAT daily?
For more energy?
To be around and active for your children?
There is no wrong “why”, it just needs to have meaning and be personal to YOU!

Along those lines, you can’t take somebody else’s why and make it yours.  Doesn’t matter that your family, doctor, friends, etc., think something should be important to you.  YOU have to make it important to YOU!

Once you get to the route of what your “why” is, it CHANGES and DRIVES you.  All of a sudden solutions will start presenting themselves to your problems.  The hurdles become crystal clear and you start to take action and make things happen.  All because you found out what dives you, you found your why.

Discovering ywhy and howour WHY is the most important step to changing as it gets your mind right.  It is a critical first step that I include in my programs because once you find your “why” and your mind is focused, you cannot be stopped!

When your mind is active and focused on positive things, you WILL get positive results the exact same way an unsure and unfocused mind gets poor results.

If you are ready to make a change and find the answer to whatever your dilemma may be (no time, lack of motivation, etc.),  FIND YOUR WHY …and the answer will come to you.