Sunrise Sunset Shakeology Recipe

I sometimes get so busy in my day that dinner escapes me. The kids eat leftovers. Tom comes home and snacks on the same. I don’t want to eat something heavy or hard to prepare so I make a delicious Shakeology shake! I know it’s giving me more of all the nutrients I need to restore my body after difficult workouts, less calories than a run to Subway, and on the scale of taste it’s a 10!!

Then Tom is happy too because while the kids have an after dinner treat like a Popsicle or ice cream he “treats” himself to a Shako shake instead with me!!

I got a lot of questions when I posted our cute duet Shakos on Facebook the other day so I thought I would put together the recipe to share with you!!

sunrise sunset shako recipe

Keep in mind I usually mix my Shako with water, club soda, or almond milk. It’s only a special treat to indulge in and won’t promote weightloss if you drink it like this everyday 😉

 

Sunrise or Sunset Shako Recipe

2 oz orange juice

1/2 scoop Results & Recovery Formula

3 Tbsp Chobani Vanilla Yogurt

Fill with ice

1 Heavy handed scoop of Tropical Strawberry Shakeology

8-10 oz of fresh filtered water

Shake the ingredients all up in your shaker cup or blend in your blender (your choice)

ENJOY! ❤

Damage Control :: Mommy needs a Makeover on her Christmas List

What if I told you we could spend 21 Days teaching you portion control, working out for 30 minutes, and replacing one meal with a clinically proven delicious and decadent treat everyday would mean you didn’t have to undo the button on your pants after every meal!!? AND! If I told you that it means you could lose 10+ pounds during the HOLIDAYS!!?? Thanksgiving Day is coming!!??!! Wouldn’t it be amazing to eat a piece of pumpkin or pecan pie WITHOUT feeling GUILTY!!!???

damage control icon tj

Easy to do. Easy not to do. I’m looking for 5 people willing to make themselves a priority for the next 21 Days!! Is it you??

Studies show the average mom gains between 7 and 10 pounds during the holidays. With all the work parties, family get-togethers, and delicious food, it’s really not all that surprising! Enter “New Year’s Resolutions”… I want to lose weight. I want to get healthier. I want to FEEL BETTER!

What if you put HEALTH & FITNESS MAKEOVER on your Christmas Wish List!? What if I told you that you didn’t have to wait until December 31st?

What if instead of the scarves, purses, and boxes of See’s candy you asked your family and loved ones to help you start your own physical transformation inside and out!? What better gift that keeps on giving than getting fit and being more present in your life, being here LONGER for your family.

How good would it feel to jump into one of my free challenges RIGHT NOW!! I’m hosting clean eating groups, flat belly challenges, free workouts and support to get you through the holidays and for once NOT feeling guilty about your food choices?

Give it some thought and if you want the push to get lean and mean BEFORE 2015 — CLICK HERE TO RSVP for info to secure your spot and fill out the contact form for more information or to get on our wait list for our January challenge!

Fill out the application —–>

http://bit.ly/tawnyajeanfitnessquestionnaire

Baby Steps into Fitness Coaching

I am looking for men and women who are pumped about getting healthy, staying healthy, and want to help others do the same! That’s right I have an epic health and fitness challenge starting November 3rd titled…..*GULP* DAMAGE CONTROL and I am going to need MAJOR help keeping everyone on track and motivated!

transformation 2013 to 2014 tawnya jean

Let’s get the gluttony under control BEFORE the holidays approach us…not to mention we will be so far ahead of the New Year’s crowd they will wish they started SOONER.

No experience is needed but you must agree to follow the same program that the group is using as well as be active in the group…this is a VIRTUAL group so it does not matter where in the USA you are. If you are interested in this opportunity to help others reach their goals “like” this post and click the link below to answer a few questions.

http://bit.ly/FitBizSurvey

As a bonus if your share this post you will be entered into a $20 value prize drawing!

Eat your New Years Resolutions for breakfast & choose your challenge!

I know. I have been where you feel. Too many calories and not enough day. Maybe your energy is low. Maybe you aren’t sleeping right. Lack of sleep makes you hungry…and really, really tired.

hangry

That’s why when I found a way to stay in shape and fit all my vitamins, minerals, and nutrients into one healthy dose of deliciousness I JUMPED at the chance!! For $4 a day I truly enjoy every last drop and it changed the way my family and I eat!

 

Maybe you aren’t ready to change your eating habits, maybe you’re afraid to jump right in to one of my full service challenge groups. That’s ok!! Maybe you’re ready to get your bootie kicked?! I HAVE THAT TOO!! I have something for EVERYbody here! Man, woman and child will be able to start at their own pace. Here’s the list with links to my upcoming events:

 

First, confirm we are friends on Facebook CLICK HERE

 

21/21/210 Challenge — 21 people, 21 Days, 210 pounds — https://www.facebook.com/events/695734380504396

Clean Eating for Clear Skin — learn how to prepare healthy meals and find out what foods NEED to be on your grocery list for clearer skin — https://www.facebook.com/events/1451370771768311

Busy Woman’s Challenge — meal planning, prep, free nutrition education, and great for the Mom on the Go! — https://www.facebook.com/events/1526411710904700

5 Day FREE Clean Eating Challenge — detox sugar and unhealthy fats from your diet with the support of our group and coaching from yours truly. — https://www.facebook.com/events/1690679754489609

Rock it like it’s HAUTE — This is for the person looking for a real challenge. Push your physical limits with us and win free workout swag — https://www.facebook.com/events/208160646036920

FREE! I want ‘dem abs Challenge — 30 days, free workouts, free meal plan, amazing results! — https://www.facebook.com/events/953545484671035

Where’s the Money? — This 30 day course will help you save the money you need for your new Challenge Pack!! — https://www.facebook.com/events/1474630026153431

 

No matter what point you’re at now.. I have a place to start. Join me?

 

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!!

 

The Secret to Faking a Clean House

the secret to faking a clean houseI used to clean my house because I didn’t want other people to think I’m a slob. Now I’m past the point of caring whether or not friends think my house is clean when they come over. It’s a gift of the thirties, I think.

However, I’ve learned that I breathe easier in a space that’s clean and uncluttered. I’m kinder to my family; I think more clearly, I do better work.

“Outer order contributes to inner calm,” says Gretchen Rubin. I don’t know if it’s true for everyone; it’s certainly true for me.

Also: I would care very much if a friend slipped on a Lego and broke her leg (which seems like a real possibility, some days). This little tip eliminates the risk.

A friend taught me how to fake a clean house (although she never called it that). Here’s the secret:

the secret to faking a clean house

A roomy, empty laundry basket (or a giant cardboard box, or Rubbermaid tote.

That’s it.

Now pick up all the stuff that isn’t where it belongs and dump it in the basket, then tuck the basket into a corner. (If you want to go all-out, put the basket in the closet.)

the secret to faking a clean house

 

Next, tidy up the surfaces. (This makes a huge difference in how a room feels. ) If you have too many piles to sort through just now, plop that stuff in the laundry basket.

the secret to faking a clean house

 

Straighten the pillows and blankets, push the ottoman back in place, put the books back on the shelf.

the secret to faking a clean house

When the basket is tucked away discreetly, you don’t notice the basket: you notice the clean, shiny floors and glorious empty surfaces.

And when the clutter is gone, our living room feels like a much better place to live (and work, and play, and dream, and chat, and anything else you can think of).

My home may not be on the next cover of House Beautiful, but when I walk into my uncluttered living room I feel calm, and content.  I don’t feel overwhelmed, and I definitely don’t feel depressed or inadequate.  And it doesn’t have to be perfect to work (which is good, because it’s never perfect at my house!), it just has to be decently tidy.

Do you breathe easier in an uncluttered space? What are your best tips for making it happen?

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!

 

Dear Miss 12 | Letter to my tweenage daughter

Dear Miss 12, madi n aden aug 2014

This year you are headed to a new school. Not just any school, but junior high school. For 7 years you have been in a classroom that was with one warm teacher there to cuddle you if you bumped your head or when you had a yucky tummy. In the afternoons you walked home I would count the minutes that it should take for you to walk from your school to our house, each painstaking minute clicking by on the microwave display. It always seemed to take too long. Perhaps you had stopped to talk to a friend? Maybe you forgot your lunch bag and had to backtrack? Or, heaven help me, some weirdo asked if you needed a ride? Had I remembered to tell you to scream and run and always walk with a friend? 2:55, 3:03, 3:07 and then…relief…there was your smiling face. I became an expert at pretending not to worry, but I nearly gave myself a coronary waiting for you to bounce through our front door.

Now you will be too far away to walk. So I’ll treasure these moments you still want your mom to drive you instead of taking the bus with your friends. Even if I could hop on that bus with you, I wouldn’t put you through the anguish of having the weirdest mom in town. But I’d want to. Being a mom is strange, peanut, we are supposed to take care of our children and then suddenly stop taking so much care. You should know that junior high can be scary. There are metal lockers, block schedules, bus times, and unfortunately, bullies. Yes, sweet girl, there may be people who tell you that there is something wrong with you. It won’t matter what you look like or what you wear, they will find something that hurts you and they will incessantly poke. And I can’t be there to stop them. It’s not my job to race to school and slap those kids who may tease you. (I really want to. Don’t they know how wonderful you are?) When you were small, I was afraid you may have a fever after your spelling test. Now I’m afraid you will have a broken heart between 2nd and 3rd period. There is no nurse for that.

Here is what I know for sure, Sweet Madi….you are beautiful, smart and capable of good decisions. You have great things to learn and share with the world, don’t forget that. When friends hurt you or strangers make nasty comments, remember that you are worthy of love and acceptance. If you don’t get that at school, just come home. There is always love here and we will be waiting. This is your safe place. This is where you can rest your weary head. Perhaps you will need that, pmadi bug first day of junior higherhaps you won’t. But it is always here. You may be faced with challenges, you may fall and you may get hurt because you are growing up. You are learning how to be an adult and that is no easy task. Know you are loved. Know you are enough. Go out there and be brilliant and don’t waste energy worrying about people who seek to break you. They are not the people who love you or want the best for you. You are smart, you will be able to smell those dirt bags a mile a way.

It’s my job to put on a really happy face as you venture into the unknown, so I will. As we take pics today I will laugh and smile, as if I have nothing to fear. But I fear everything now because I can’t protect you from the world anymore. Just remember that I will always be here to soften the blow. And I will still watch that clock on our microwave until it’s time to pick you up, although I won’t admit to it. Ever.

Enjoy your new school, your new friends and be brave, Daughter. Always be brave. You, too, will survive junior high.

Love, Momma