Recipes, Wellness Wednesday

Wellness Wednesday: My go-to green smoothie!

Hi Friends! I figured I would share my favorite go-to green smoothie recipe for wellness Wednesday! Cooking and getting creative in the kitchen is something I’ve really grown to love over the last few years. This green smoothie recipe isn’t one I’ve ever written down, but it really just came together after a lot of trial and error. Today I’m sharing my absolute favorite green smoothie recipe that I promise you’ll love!

I don’t know why, but I feel like perfecting a smoothie recipe takes a few tries. You want them to be smooth, but not watery. You want them to be tasty, but not full of sugar. You want them to be full of veggies, but not taste like lawn clippings. I could go on and on (clearly I’m kind of picky when it comes to food!). But I love today’s recipe because it is literally fool proof and tastes amazing every time! Since this job keeps me super busy, sometimes I don’t have time to put together a real lunch, so I’ll just whip up this smoothie. It’s pretty filling and loaded with lots of good stuff, and I’m telling you the flavor is perfect! The maca powder is a great superfood and it adds the yummiest slightly nutty flavor. It isn’t overwhelming at all and it blends really well. If you’re looking to have more protein, I suggest adding in some of your favorite protein powder (Orgain is amazing!). But between the greek yogurt and the PB powder, you end up having a good amount of protein in this smoothie.

The ingredients:

  • 1/2 banana
  • a handful of blueberries or grapes (whatever I have in the fridge at the time, both work well!)
  • two cups of spinach
  • 1/4 cup of greek yogurt (I love the Fage 0% fat, but you can use whatever you want!)
  • 1/2 teaspoon of mace powder
  • 2 tbsp PB powder
  • 1 tbsp ground flax seed
  • splash of almond milk
  • 3-5 ice cubes (yes, that’s insanely specific lol trust me)

I put everything into my mixer and start blending it at about a 3 speed, then gradually increasing to an 8 or 9. I only blend for about a minute total (I think), but the Vitamix is super intense! You can always taste it to see if it’s well blended or if you want to add any more berries or honey for additional sweetness.

Thanks so much for reading! Sorry I couldn’t get better photos for y’all. I was working on this post at night before getting ready for our trip to Dallas for the rewardStyle conference, so it was little difficult to get pictures. But anyway, I hope y’all enjoy this green smoothie as much as I do. I’d love to hear some of your favorite smoothie recipes in the comments! Or if you have any other ideas/requests for Wellness Wednesday, we always want to hear those too. Happy Wednesday!

Recipes

Turkey Meatball Recipe

Hi Friends! I’m sharing my famous turkey meatball recipe! Seriously, everyone who tries them loves them.

Turkey Meatballs

Ingredients

1 pound ground turney

1/4 C. Breadcrumbs

2-3 TBSP Hot Sauce

1/4 C. Chopped Spinach

1/4 C. Chopped Onion

1/4 Tsp. Red Pepper Flakes

1/4 Tsp. Italian Seasoning

1/4 Tsp. Garlic Salt

Mix ingredients together and bake at 400 degrees for 15 minutes and then turnover and bake another 15 minutes or until golden brown.

Wellness Wednesday

Wellness Wednesday: 5 Wellness Wednesday Ideas Your Team Will Love

  1. Provide Your Office With Healthy Snacks: We’re all guilty of snacking on unhealthy food to keep us going throughout the day. But snacks like chocolate, sweets and crisps can actually make you feel sluggish and could be the reason your employees aren’t working to their fullest capacity. Healthy snacks aid weight control, improve mood and boost energy. So dedicate your Wellness Wednesday’s to providing lots of healthy snacks and treats for your employees.
  2. Organize A Running Club: Keep your employees moving with a post-work running club. Sitting down in an office all day can make you feel a little un-energised at times, so what better way to stretch your legs, blow off steam, and get some fresh air, than a quick runabout after work? Set yourself and your employees a challenge and see how far you can run each week – this will also help encourage employee relationships and teamwork.Alternatively, walking meetings are a great excuse to get out of the office whilst still being productive.
  3. Healthy Cooking Contest: Have your employees cook their favorite healthy recipes and bring it into work the following day for a cooking competition, voted on by the rest of the office.
  4. Hire a Masseuse For A Day:Find a local masseuse who’s willing to come into your office for the day and create a sign-up sheet.
  5. Establish A Designated Coffee Time: Setup a time in the day – morning or afternoon – for employees to walk together to the local coffee shop or onsite cafe for a quick pick-me-up. It will give your employees the chance to catch up about both work and non-work related things, and offers a change of scenery so that employees feel refreshed going back into the office.

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ShopBop Sale

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Wellness Wednesday

Wellness Wednesday: Four Easy Lifestyle Changes

Major changes to your lifestyle take effort, time and discipline.  I’ve been on my wellness journey for 13 years and I am still learning new things.  I have to constantly remind myself that undoing over thirty years of eating habits, cultural norms, and group think is a continuous process.  So if you’ve faltered on your 2019 health resolutions/goals don’t beat yourself up.

The basics of healthy living are just that basic.  Don’t get sucked into waist training, teas and fancy supplements.  I am sharing five easy lifestyle changes you can make right now.  Guess, what most of them won’t cost you a thing.

Drink Water

This is probably the easiest, cheapest and most effective changes you can make.  All the cool kids on IG and FB say you should be drinking a gallon a day.  I myself have done it in the past and it was no easy feat.  Do your research and figure out what is best for you.  Don’t worry about keeping up with the cool kids.  Check out of the benefits of drinking water on this post.

Get Some Sleep

I wake up at 8:00 am most days a week so I can workout.  Staying dedicated to my early morning workouts requires that I get my rest at night.  I use to be a night owl staying up way too late watching bad TV. Getting those extra Zs will have you energetic, thinking clearer and in a better mood.  I try to get at least five hours of sleep and I keep up with my sleep patterns using my Polar Loop.

Eat Whole Foods 

I’m not talking about food from Whole Food grocery store.  I mean food that has been minimally processed. This was and is the most difficult lifestyle change I made.  Packaged/fast food is plentiful and to be honest it tastes pretty good!  I gradually “weaned” myself away from McDonald’s cheeseburgers, Checkers seasoned fries and Taco Bell crunch wrap supreme’s.  Honestly, that stuff upset my stomach each time I ate it so I didn’t miss it too much when I gave it up.  However, transitioning from packaged foods to cooking fresh meals was a struggle.  I was a die-hard HotPocket, Eggo waffle, canned soup for lunch type of person. The convenience of throwing something in the oven or microwave was everything to me.  However, I was committed to eating better and that meant limiting package food for organic meat and vegetables.  Eating cleaner has been the best thing I have done for myself and the benefits have been and are continuous: my adult acne cleared up, no more crazy PMS, shorter and lighter menstrual cycles, no daily bloating and I “go” regularly.

Get Moving

Prior to getting sick I spent most of my day behind a desk staring at a computer and most evenings I’m on my laptop.  My life was pretty sedentary because of my job and my hobby.  However, that’s even more of a reason to make sure I get my workouts in.  Now-a-days I’m a bit more active in the day, however; I still make it a priority to get my daily workout video done. I wake up and the first thing I do is my Beachbody workout. Our bodies are amazing and can do amazing things as long our minds allow it.  Set aside that time to get moving.

Lifestyle

MIA

Hi Friends! Happy Monday! I’m sorry I’ve been MIA! Ive spent the last two weeks so sick and actually ended up in the hospital last night and received a double blood transfusion yesterday. Unfortunately, the cancer is getting the best of me and its so frustrating. I haven’t needed a blood transfusion since November and I have been feeling so well up until last week. Hopefully this is short lived and I start to feel well soon!

As you can probably imagine I haven’t worked out in over a week. I am hoping to start my 21 day program tomorrow.

Anyway, I just wanted to hop on and let you all know I was alive. Make sure you follow me on Instagram to keep up with my daily updates.

Wellness Wednesday

Wellness Wednesday: My Top 5 Wellness Wednesday tips

Hey there! I just wanted to stop by and give you some of my most useful and simple wellness tips so you can hit the ground running today and everyday. We are flooded with so much information on the internet, TV, from our friends and family and all over the place it is hard to know where to focus and what to believe. I personally take the simple approach to health and fitness and I think it’s a great place for everyone to start or to reset. Stress is a big contributor to weight gain and poor health outcomes so stressing about how to lose weight or how to feel better can make matters worse, not cool!

Life is not about what diet you are on or what challenge you opt in to is next, instead it is about living your life to the fullest at your optimum health. Wouldn’t you agree?

1. Chew Your Food. Sounds pretty basic and should go without saying BUT we all forget, and I am right there with you. We are so used to chewing feverishly or not chewing at all because we are so busy and want to get to either the next bite or our next task. Chewing is one of the first steps of digestion (thinking, smelling and salivating are the ones that come before that) and is a crucial step most of us miss. Have you ever eaten so fast you have a stomach ache? Could be because you swallowed too much air but could also be due to the fact that you did not give your body a chance to digest the food and it’s working overtime to do so. Slowing down and chewing will help you realize sooner when you are full. Start counting how many times you chew per bite today to see if you chew at all!  Slow down, enjoy your food and heck even put your utensils down between bites, make my day!

2. Sit Down to Eat. Another one that should go without saying, but how many of us eat in the car, standing up, at our desk but on our computer, in front of the TV with a plate on our lap? I could go on, but you get the point. We are so out of touch with food and meal times that we eat out of habit, mindlessly and in a hurry. I urge you to sit down to eat and not in front of a TV or computer but at a table or surface and really enjoy your food. You will most likely feel more satisfied after the meal and won’t be as tempted to go grab something else to keep you company on the couch. Leave the couch cuddles for pets and humans, not chips and ice cream.

3. Drink water and enough of it. How many times do you reach the end of the day only to realize you never drank a sip of water? Many of us get by with coffee, food and sugar sweetened beverages when our bodies really need WATER. Grab a water bottle and keep it with you. Rule of thumb is to drink half your body weight in ounces but if that is too big of a jump, add 1 cup extra (that’s a total of 8 ounces) today and see how you feel. (Note: if you up your intake drastically you will need to run to the bathroom more, which will in turn help you with tip #4).

4. Move throughout the day. This one is especially for all you 1-hour fitness couch potatoes. You know, those of us who work out really hard 1 hour a day but spend the rest of the day sitting in a chair? This is not great for your health. Find ways to get moving. Maybe it’s a short walk on your lunch break. Maybe it’s petitioning to have a stand up work station. Maybe it’s being creative and making your own stand up desk. Maybe it’s challenging the office to a 50 air squats/day challenge. You get the point. Whatever it is, get moving DURING the whole entire day! Use an app or reminder on your computer or phone every hour or so to remind you to get up, move, stretch and look away from the screen! Heck maybe get a fitness tracker to see how many steps you are really getting each day, you might be shocked.

5. Get to Bed. Seriously. We are walking zombies and sometimes we need to go to bed. You need 7 to 9 hours of sleep to be at your optimal health, yowza! Sleep can help with everything including athletic performance, memory, behavior, anxiety, weight loss, sex drive and oh so much more. We could all use a wee bit more beauty rest, so if you are reading this in the dark, in bed, on your phone, shut it down right now and go to bed, NOW!

If these 5 tips are overwhelming to you, that’s okay, start with one and you will be better today than you were yesterday. Once you’ve put one into place, start with the next and so on. Small steps can lead to a long term lifestyle change. If we try to change everything at once we can get discouraged, and that is no fun at all.

Lifestyle

Transform 20 Review

Transform :20 Program Details

The Workouts

Well, if you were actually reading above you know the workouts are 20 minutes. 20 minutes. Not 21, not 24, 20. When Shaun T says “let’s go,” you better be ready to MOVE. HA!

There are 3 Phases to the program:

  1. Commit
  2. Climb
  3. Conquer

Each phase gets harder. The moves more intricate. And the motivation, more impactful.

Each workout has a different name:

  • Burn
  • Faster
  • Stronger
  • Powerful
  • Cut
  • Balance

Burn though Cut (aka the Monday through Friday workouts) are intense.
You’ll be doing lots of fast feet movements up and down the step (think Speed 1.0/2.0 from T25 with a step), to lots of pushups, lots of burpees, and lots of abs.

To be honest, Week 1 was super rough for me! Not only because the step makes it even harder, I just wasn’t used to the non-stop, go go go, cardio anymore. That first workout will test your will to continue my friends — just keep going. You will get stronger.

Balance incorporates stretching, lighter cardio, and strength work.
It’s the perfect ending to the week. As of writing this blog, I am on Week 5, and my mindset has undergone a complete shift. I look forward to my workouts and I am loving it!

Each workout has 3 “Transformers.”
A Transformer is a move timed for a minute where you have to push yourself to complete as many reps as possible. You track these in the Transformation Trackers. They really do measure your improvements week-to-week.

My suggestion for the Transformers — if you are like me and have a hard time counting and moving fast (not puking), to record yourself doing the transformers so you can go back and count your reps following your workout.

And as of Week 6, I’ve lost 6 pounds!

Have I had some cocktails — YES. On those days where I indulge in a glass of wine, I follow (strictly) 2B Mindset. Lots of water, lots of veggies!

The Transformation Trackers

When you can track it, you can improve it, right?! Well, Shaun T uses that concept and provides us with a daily tracker that not only tracks your Transformers, but your food, and your mood. Because let’s face it, that is bound to change over the course of 6 weeks. HA!

I highly encourage you – TRACK TRACK TRACK!

Really sticking to the tracking process allows you to see your improvements over time and to gauge your level of commitment. It was really a stretch for me to do it, but I am glad I did. I have seen my numbers improve, and well, my mindset strengthen.

My Transform :20 Experience (Weeks 1–5)

At this point, you should know I will never lie to you about my reviews of our programs, so, here’s the honest truth.

That picture above? Yep, that’s how I was feeling the entire workout!

I absolutely, positively, with 100% conviction — HATED Day 1.

Hand to heart, 10 minutes into the workout I pondered shipping my step back to Beachbody and saying “thanks, but no thanks!” But at the end of Week 1, I understood what this program was about.

It’s about a transformation from the inside out.

And while at that moment, I didn’t yet realize how the program would impact me personally, I knew that my quitting would prevent others from experiencing massive and transformative personal breakthroughs. It was about more than the tough and fast moves, it was about the words, the positive affirmations, the positivity, the growth. I could see where Shaun T was going with this. He was going to push us to our breakthrough point. Ahhhh, got it!

Part of my apprehension on Day 1 was also due to the fact that I thought I was in much better shape. Remember the “fittest year of my life” thing. Yeaaaaa, not so much. This would require a different kind of fit. So, feeling slow and winded was a humbling experience and one that I would need to get used to as I pushed and got stronger every day. Day by day, I would get faster and stronger. Faster and stronger. That would be my goal.

But Day 2 was better and by Day 3 I was getting the hang of it.

And it was in Day 2 that I realized I had missed the whole “Transformer” thing in Day 1. Likely, because I was busy planning my exit from this group. HA!

By the end of Week 1, I had already lost 5 pounds and I was feeling fantastic. Who knew you could get results to fast with only 20 minutes a day! Drops the mic. This is going to rock people’s world!

Alright let’s all calm down — on Week 2 we headed to Las Vegas and I had Amazon ship me a step to our hotel. I know, I am extra AF. The first test of will-power was upon me. Was it easy? HELLLLLL NO! I had to workout while people were hanging at the bar. Not fun at all. But I made a commitment and so I pushed through.

Week 3 (the Climb phase) was my personal breakthrough week. It’s when I finally felt myself coming alive in this program. I was now looking forward to each workout, to the message, to the Transformers. Instead of having negative thoughts for 20 minutes, I found myself being my biggest cheerleader. Pushing myself to new heights. Week 4 I absolutely found myself in the ZONE.

And here I am, in Week 5 (the Conquer phase) being pushed even harder and staring down the barrel of finishing this amazing experience.

I am going to end here and circle back when I can show you my results and my overall complete experience and results. Hopefully, by reading this, you have felt inspired to embrace a new and different journey like I have.

Trust and believe — it will be worth every minute.

Ready To Try It With Me?

I’ll be hosting monthly Challenge Groups for anyone wanting to try this program with me! I’ll help you get set up with the right Challenge Pack, help with nutrition planning, and encourage and motivate you every step of the way!

Lifestyle

Week In Review

Hey!

Happy Friday! This week was my week so get back on track and I’m really proud of myself. I officially finished Transformation 20 on Wednesday and started my new 21 day fitness program yesterday. The old Megan would have said, “I’ll start on Monday” but not the new Megan, the new Megan starts on a Thursday. Woohoo!🎉🎊

I’m still working on my eating. I’ve been on point with my meals, however; I fall off my program when it comes to snacking, (especially in the afternoons). Drinking my superfood shake at 3pm definitely helps me fight cravings but I’m still not doing as well as I should.

I know In time I will succeed. For now I’m proud of myself for completing my workout plan. This is the first time in my life I’ve ever successfully completed a workout plan I started!!

Here’s my goals for the next 21 Days:

  • Follow the program everyday
  • Drink my Superfood Shake in the afternoon
  • Stay on track with my points

Lifestyle

Sick

One weekend of partying in Vermont and I am officially sick, just proves I can’t hang hang like I use to. Just Kidding but I really am sick. I woke up with morning feeling really achy and had a slight fever. Vermont was so fun catching up with old friends and making new ones.

On Friday when we arrived we all hung out and had some beers and wine and cooked dinner together. Saturday morning we woke up bright and early to head to the slopes. Mike and I mostly skied the green trails but did adventure to some blues. After skiing we did my favorite thing, drinking at the ski lodge aka Apres. It was so fun to hang out with the band and warm ourselves up after a cold day of skiing.

Saturday evening we all went out to one of the local bars called The Pickle Barrel. We had a blast dancing to the live music and just being with friends. Sadly on Sunday it was time for Mike and I to head home. Mike was so sweet and drove the whole way because I was not feeling too hot.

six

I woke up this morning with a fever and feeling rather achy so I am taking it easy and giving myself a rest day. I have a lot of volunteering this week so I a hoping I am better for the kids. Here’s my plan:

*Monday- rest

*Tuesday: – T:20: Stronger

*Wednesday – T20: Powerful

*Thursday – T20: Cut & Balanced