Tag Archives: diet

The list.

11 Sep

How many times in your life have you tried to lose a few pounds? I know I’ve tried several times. I failed in the past because I didn’t educate myself or ask for help. 80 pounds later, I feel like I can dish out some advice.


  • Identify your WHY. Why do you want to lose weight. Write down the top 5 reasons and keep them close to you. If you ever wonder why you started this or you get discouraged, just take out your list and that will revive your ambitions.
  • Set short and long term goals. They can be monthly, quarterly, and annually. This way you always feel like you have to look forward to something. This will also keep you from setting unrealistic goals because as your body changes month to month your goals will change. Trust me.
  • Pick out a workout program. Find something that you will LOVE. You need to look forward to doing this every day. Don’t get something that you will dread doing. Pick something that inspires you.
  • Go shopping! Picking out a new workout shirt or shoes is a fun way to reward yourself. I find that I’m more excited to workout when I have a something cute and fun to wear.
  • Designate a special area. I am fortunate enough to have a room I can set aside as a workout room. If you do not have this advantage, no worries! Use your living room, bedroom, garage, etc. Any place will work. Just make it your own!
  • Weigh and measure. I do not stalk my scale. But, when you first begin, you need to weigh yourself. Don’t go overboard and weigh in daily. Your weight fluctuates too much and this can cause confusion and frustration. Weigh once a week or once every two weeks. Measurements are what you need to look at. Measure each arm and leg, your butt, chest, hips, and neck. Record this in a notebook so you can look back and see how much you improve every week. This is very motivating.
  • Track your nutrition. This is key. If you think you can get out of this one, think again. Go online, use an app. Do whatever it takes. You need to see where you are every day. Not only should you be creating that caloric deficit when you are trying to lose, but you need to look if you are getting the proper nutrition and fuel your body needs.
  • Identify your weaknesses. Is it sweets? Salty snacks? Get them the heck out of your house. If they’re not in there you won’t eat them. If you are tempted to eat junk-just picture me yelling at you.
  • Educate yourself. Subscribe to a fitness magazine. Read a book on nutrition. We all know that knowledge is power.  I look at it like this: If I had to take care of something very special, I would want to know everything about it, treat it right and love it.  You are special. You need to treat yourself right and love yourself. Put yourself on a pedestal. It’s time to take care of yourself. Our bodies need to move and be fueled with the proper foods. If you want to live long and healthy that is.
  • Support. Surround yourself with supportive family and friends. Let them know what you are doing. They need to be considerate of your goals. They might want to join you! Always keep in mind when temptations arise that you are in control and you know and will do what is best for your body. If some people can’t see that or don’t care, then you may want to do some weeding…

I hope this list of mine will be of some help to you. Whether you are on your journey or you want to start tomorrow. Don’t wait until another Monday rolls around. Screw that! Start now!

If you have any questions about this list, need some guidance or help picking out a workout program please comment below or email me at sweetsnsweat@gmail.com

Banana Bread Oatmeal

18 Jul

Did you see my post on Facebook this morning? My yummy Banana Bread Oatmeal? I made it ALL by myself and it turned out delicious!

1/2 cup oats (I used Bob’s Red Mill 5 Grain Rolled Hot Cereal)

1 cup Almond Milk

1 teaspoon Nutmeg (to taste)

2 teaspoon cinnamon (to taste)

1 tablespoon vanilla


Mix all ingredients except for banana in small pot and heat until oats are cooked through. When it is to the consistency you prefer take off heat. Pour in bowl and cut up a banana and place on top. Enjoy!


I ran this morning before work. After I run I ALWAYS have Shakeology. It’s important to replace lost minerals and nutrients. It also re-energizes and reduces muscle soreness. There are so many more reasons why I still drink this every day. I could go on and on. Want me to? Later? Ok.


Anyways, about an hour after I drink my shake I make my breakfast and it’s usually oatmeal. Peanut butter oatmeal is one of my favorites, but I decided I was in a banana bread mood. Hence, the new recipe.

About once or twice a week my husband and I do our own things for dinner. That’s when I make something I know I love and he doesn’t. Then I can eat it all! I found a zucchini (a huge zucchini) sitting in my garden today. I decided to chop it up and just roast it with a bunch of other root veggies like beets, carrots, and onions. I doubled the batch so I can I have left overs tomorrow. I made some quinoa to go along with it. They pair nicely.


Tomorrow is my Friday. Tyrell informed me that he hates when people say that. He’s just jealous. I’m getting excited for the weekend. It’s our class reunion (10 years). We had such a small class, only 13 of us, so it will be fun to see and visit with everyone. I better start looking for something to wear now…

Miracle Sauce

23 May

Sunday-P90X 2 P.A.P Lower
Monday-Treadmill run
Tuesday-P90X 2 P.A.P Upper
Wednesday-P90X 2 P.A.P Lower

I am getting back into my groove! I am so freakin’ sore, but that’s a good feeling though. According to the scale I am 60 pounds lighter than I was last year before I got a brain and started taking care of myself.

Cooking has been fun this week because I can make what I want. Still keeping it healthy and as clean as possible. I am back to having my beloved Shakeology for lunch again. SO happy about that! I have been making them with almond milk, water, ice, PB2, and a quarter of a banana.

I have been eating fresh fruit for breakfast and snacks. Except this morning, I had oatmeal. I was in the mood for something warm, so I switched it up a bit. Because I’m crazy like that.

Dessert last night.


I was prepping for supper and I was thinking about all the work that goes into cooking a healthy meal. Now, it doesn’t bother me, but I can see how it can discourage people, especially if they are not big on cooking. My biggest tip is organization. After you come home from the store wash all of your produce and store on the shelves in your refrigerator. I like to put the foods I use the most in a basket. I usually use onions, peppers, carrots, zucchini, and cucumbers in almost every meal I make. So I have all of these in a basket and I can just grab it and get to work. I don’t have to dig around in the crisper and search through all the plastic bags. This is much more efficient and fun. Plus, it makes your fridge look fancy inside…


Tonight’s dinner was somewhat of a miracle. I made homemade spaghetti sauce. I made a separate batch for Tyrell with some meat. The sauce had zucchini, green and red peppers, mushrooms, garlic, onion, and carrots. All over organic whole wheat angel hair pasta. I also made a big spinach salad.


The miracle occurred sometime around 5:30 pm. My son, I repeat, MY son, ate this meal with me. If you know Maddox, you know he is the pickiest eater ever. The best part, he kept picking out the tomatoes and zucchini. Moms, you have to understand where this excitement comes from. May not seem to be much to some, but to me, it was a miracle! Keep it healthy. Amen.

Ultimate Reset: Day 20

18 May

Day 20! One more day to go! I am not excited that this journey is just about over. I have to say I am very proud of myself. This took a ton of commitment and learning, but I am so much better off now. I will go into that more tomorrow. WARNING Speech coming soon.
I started off the day with a pear, peach, and an orange. After I was half way through scarfing it down, I realized I forgot to snap a picture. Oops.

Lunch was a BIG salad. Mixed baby greens, tomatoes, sprouts, cucumbers, avocado, red pepper, and some red onion.

Dinner was a whole bunch of veggies sauteed in coconut oil and brown rice.
One of my favorites.

So, it’s Friday and I plan to go to bed early and sleep in a bit. Maybe fall asleep to Golden Girls. Sounds perfect. I am such a loser.

Ultimate Reset: Day 19

17 May

2 more days!
I loved my breakfast this morning. A peach, pear, kiwi, and an orange. I am THE breakfast girl and I give this one two thumbs up. I highly recommend starting your day off with a big plate of fruit. God didn’t give us some sugary, processed cereal. He gave us beautiful fruit, so eat it!

Lunch was a gigantic spinach salad topped with avocado, red peppers, tomatoes, and cucumbers. So good. What are your favorite salad toppings?

Dinner was quickly thrown together. I cooked up some tempeh, steamed some spinach, threw some tomatoes on my plate, and sliced up some avocado. Quick, easy, healthy, and delicious.


My challenge group begins Monday, so if you want in, then speak up now!

Ultimate Reset: Day 18

16 May

It is day 18. Time has certainly flown by. Breakfast was an orange and a granny smith apple. I am so grateful we have a granny smith apple tree right in our backyard. Come on fall!

Lunch was delicious. A spinach salad with tomatoes, avocado, and jicama.

Dinner was some veggies and rice. How do you cook your veggies? I love frying them in coconut oil. Try it!

I have learned so much and I want to share everything with you. I want you to feel as good as I do. I want you to appreciate your food. I will be starting a challenge group soon. It will be focused on clean eating and working out. If you are interested, please contact me either here or on my Facebook by tonight. You have nothing to lose but some inches and bad habits! Start now!

Ultimate Reset: Day 16

14 May

Monday, Monday. Day 16 already. My breakfast was amazing this morning. Cantaloupe and kiwi. The cantaloupe was just perfect. Mmmm

Lunch was…you guessed it! Another microgreen salad. Am I sick of these? Nope!

Dinner was something new. Roasted cauliflower, steamed spinach, and brown rice. Oh my, this meal was super good. The recipe called for cury, but I chopped up some garlic and squeezed some fresh lemon on top instead.


Good day today! Total weightloss so far is 10.5 pounds. I am already thinking about Sunday, when I am done with the Reset, I can’t wait to start my third month of P90X2 and have a big old chocolate Shakeology shake! I miss that the most.

It’s getting warmer out there! Are you ready for your summer wardrobe? As a Beachbody coach, I have had the honor of helping people set and reach their fitness goals. I have been thinking of starting another challenge group. We would focus on clean eating and daily workouts. We would set up a private facebook group and I will provide motivation and guidance. So, if you are ready to learn, workout, and change habits then this challenge is for you! If you are interested, please visit my facebook and send me a message. I will be waiting to hear from you. Have a great evening!

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