13 Healthy & Halloween Treats

Want some healthy treat ideas?! Check these out!

https://www.teambeachbody.com/teambeachbodyblog/nutrition/13-healthy-halloween-treats-for-kids

Get Fit While Helping Others Do the Same FROM HOME!

Have you been thinking about working on your own weight loss or fitness/nutrition goals but wanted some extra accountability? Coaching has been the thing that helped me FINALLY stick to a workout and clean eating plan because I was simply sharing my journey on social media and in turn inspiring others! If you've ever had the desire to work from home while getting healthy, this is your chance.

Fill out the application below to receive some info on joining my amazing team of coaches :)
We provide training throughout your journey as well as an awesome community of men & women to help you reach your goals!

Do you want to lose 5-15 pounds, tone up, eat healthier and have more energy in 3 weeks???

Doesn't matter where you live! It's all done ONLINE! Fill Out This Questionnaire to get started!

Try the 21 Day Fix, Country Heat, CIZE and More, FREEEEEE for 30 days!!!!

Have you ever wanted to check out some of the most popular programs from BeachBody before you commit? Why wouldn't you?! 

Did you know that you can do just that FREE for 30 days?!

With BeachBody On Demand, you can try before you buy, or just keep streaming your favorite workouts!

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Wanna Make a Bet?!?!

Enter to WIN your VERY OWN copy of Country Heat!!

• What you get:
  1. DVD's
  2. Color Coded Portion Control Containers
  3. Nutrition Guide & Recipes
  4. Shakeology Shaker Cup
  5. 2 Packets of Shakeology
  6. Workout Calendar Poster

** Fill Out This Form To Enter!! **

Country Heat

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Country Music mixed with FUN Dancing Cardio!

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Hammer & Chisel - Full Program - FREEEEE for 30 Days!!!!

Did you know that the full program for Hammer & Chisel is now available on BeachBody's OnDemand program?

It's like the Netflix of workouts and it's FREEEEEE 100% stinkin' free for 30 days.

I can't believe they released it for free, but I don't think it'll be on there forever so sign up for your free trial with me TODAY to get FULL access to the program everyone has been talking about!!

SIGN UP HERE >>>>  https://teambeachbody.com/signup/-/signup/free?referringRepId=474649

June Sale Items are now posted!!

This is the one you've all been waiting for!!!! Make this the best summer yet :) http://coachlpfitness.blogspot.com/p/this.html

Don't miss out on grabbing these programs, starting at $10 when you purchase Shakeology!

You get the healthiest meal of the day, all natural, whole foods that taste amazing (chocolate, strawberry, vanilla or cafe latte) or pair it up with our performance line for max energy and recovery!

ENDS 5/31

CIZE BUNDLE PACK - http://www.teambeachbody.com/shop/-/shopping/BCPCZ160?referringRepId=474649

MAX:30 BUNDLE PACK - http://www.teambeachbody.com/shop/-/shopping/BCPIM205?referringRepId=474649

Tips on How to Meal Prep

Meal prep! 

I shared this same information in my current online accountability group as they get ready to start their first full week of healthy eating and workouts!

It might seem like an annoying thing now but later on it'll seem like another task like taking out the garbage or mowing the lawn.

Think of it this way.... You spend an hour or so prepping on a day where you have more time so that during the week you can grab and go or just pop it in the oven and save yourself a lot of time when you have work, kids activities, etc.

Here are some tips:

http://www.beachbody.com/beachbodyblog/nutrition/10-tips-to-make-meal-prep-easier?repeat=w3tc

May Promotions!! - CIZE!!

Get the awesome new hip hop dance workout, CIZE, that is taking the nation by storm with Celebrity trainer Shaun T!!

- Pair it with a 30 day supply of Shakeology or the 3-Day Refresh and get the program for just $10!!

Love the idea of Insanity but can't commit to 35-55 minutes or some of the hardcore moves???

Get it done in 30 minutes with MAX:30 and have the reassurance of an on-screen modifier that you can see the entire time!!

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The bonus???

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Sign Up for CIZE:

http://www.teambeachbody.com/shop/-/shopping/BCPCZ160?referringRepId=474649

===> Preview CIZE

http://coachlpfitness.blogspot.com/p/cize.html?m=1

Sign Up for MAX:30:

http://www.teambeachbody.com/shop/-/shopping/BCPIM205?referringRepId=474649

===> Preview MAX:30

http://coachlpfitness.blogspot.com/p/insanity-max-30.html?m=1

How Do BeachBody Coaches Earn Money???

How do we earn money as BeachBody Coaches? It's the question we all want an answer to when we hear about this coaching opportunity. Sure, I love the products or I'm thinking about trying them, but what is the true benefit or potential of becoming a coach? How do you make your personal fitness into a business?

The answer is here :)

http://coachlpfitness.blogspot.com/p/how-do-beachbody-coaches-earn-money.html

5 Day Sneak Peek!!!!

Ever wanted to see what goes on in my 4 week accountability groups that I rave about all the time and brag about the results of my group members?

For the first time ever, I'm holding a
5 DAY SNEAK PEEK so you can check it out for yourself and see if it's a good fit before you commit smile emoticon see what I did there smile emoticon

30 minute workouts, you can pick from any of the programs BeachBody offers like 21 Day Fix, PiYo, CIZE, Hammer & Chisel, Insanity, etc.

Each of you will also get a FREE packet of Shakeology just for joining and so you can try it out!

Spots are limited to 10 people, due to the Shakeology giveaway and so I can make sure it's not too crowded and can help you out through the week!

It's all done online and yup, it's totally FREE!

Who needs someone to stay on them every day to make sure you are sticking with it?!

Message me, or comment below so I can message you or you can also email me:
===> coachlp262@gmail.com

Or send me a message through this site on the right ====>

April Promotions Are up and Running!!!!

Check em' out!!!!

21 Day Fix Extreme - BeachBody

Tips for a Healthier Easter!!

Easter is a day of celebration and indulgence in wine, red meats, and sugary sweets. While it's easy to go overboard in the Easter feast, it's all about balance. Yes, you are allowed your Cadbury Creme Eggs, but use these tips to keep you from completely falling off your diet plan. 

1. Start with the real breakfast of champions: You may not be able to control what's served at the brunch table, but you certainly can control what you eat when you wake up. Make a giant green smoothie or juice, to load up on nutrients and filling fiber.
2. Drink plenty of water: Place thin cucumber and lemon slices in your water glass for a liver-detoxing and digestion-aiding beverage.
3. Fill up on veggies: Before you dive into the cheese plate or Easter basket full of candy, munch on a plate full of veggie sticks or salad. The fiber will fill you up, so you are less inclined to overindulge in the bad stuff. 
4. Remember your serving sizes: Serve half of the plate with veggies, a quarter with grains, and a quarter with protein. If you prefer stricter measurements, forget the cups and teaspoons, and use your hand as a measuring cup. One thumb equals one serving of cheese. An open palm equals one serving of meat. A closed fist is one serving of fruit or vegetables. A cupped hand is one serving of grains.
5. Enjoy bread and candy last: After you've filled up on veggies and protein, then enjoy the bread and butter, Peeps, jellybeans, or chocolate-covered caramels. While it's tempting to inhale five or six candies in one sitting, slow down and thoroughly savor each bite.

Source: pop sugar

Country Heat - New Country Line Dancing BeachBody Workout With Autumn Calabrese - COMING THIS SUMMER!

Casper Slide Workout!

Who thinks this would be a fun workout?! I DO!!!!

Want your abs to burn? Hold a plank to the cha cha slide󾌴 Dan Baldwins one of many great ideas hahah and it's fun!
Posted by Haley Mahoney on Wednesday, March 2, 2016

Brand New SALES & PROMOTIONS PAGE!!!!

Check out the Sales Page every month for new promotions & savings on your favorite & NEW programs!

Top 5 Reasons People Retain Water

Top 5 Reasons People Retain Water

Although the human body is mostly made of water, it is not normal for people to gain weight because of excess water. This condition, in fact, is the result of an imbalance not only in water but in the important electrolytes and minerals (sodium, phosphorus, magnesium, etc.) that our body needs. This can also be a wake-up call for you that you may be developing a serious medical problem. Best evaluated and addressed by a healthcare specialist, water retention can be caused by one of these five major reasons:

1. Dietary Habits

running girlThe consumption of excess sodium is the main culprit in water retention. Sodium can be found in large quantities in processed foods, restaurant dishes (especially fast food), and even in foods you may not suspect (salad dressing, cereals, and canned soup). When possible, cook at home using filtered water and low sodium recipes and read labels carefully before purchasing food products.

Nutritional deficiencies (vitamins B1, B6, and B5, and protein) can also trigger water retention. You should also be aware that a low-carbohydrate, high-protein diet can put unnecessary strain on the kidneys, the organ responsible for controlling water in our bodies. Your kidneys are responsible for filtering a number of substances and can become strained if they have to detoxify and eliminate unusually high quantities of protein.

2. Lack of Exercise

Whether it is too much standing, sitting for long periods of time, lying down because of injury, sickness, pregnancy, or not having a very active lifestyle, lack of exercise is a major reason for water retention. When you exercise, you force the veins to carry back waste products and used-up blood to the heart, which, in turn, cleans that blood, with the aid of other organs. This aids in the secretion (much of it through the bladder) of excess fluids.

People who don’t exercise, on the other hand, often develop swollen limbs, over-burdened organs, and weight gain. Exercise is, in fact, one of your best defenses against water retention.

source: http://www.freedrinkingwater.com/water_health/health1/1-stop-retaining-water-by-drinking-more.htm

High Protein Snacks to Keep You Full, Energized and Heklp Fuel Your Workouts

Whether you're fueling up before hitting the gym or taking a midday snack break to avoid the 3 p.m. lull, high-protein snacks are the tastiest way to keep on going. These snacks that pack in plenty of protein along with other nutrients are the perfect way to fill up, and give us longer-lasting energy than carb-heavy options.

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12 "Healthy" Snacks That Make You Hungrier READ 

And if you think you're limited to boring hard-boiled eggs, think again. These 27 delicious, healthy, and easy options have even more protein than an egg (one large contains about 6 grams).

Nut Butter Boat

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1. Nut Butter Boat

Any vehicle for nut butter is perfection in our book. Try loading a few celery sticks with a serving of any nut butter (like almond, cashew, walnut) topped with a few whole almonds or raisins. If you’re not a fan of celery, try scooping out the middle of an apple and filling it with your nut butter of choice.

2 tbsp natural nut butter with 1 cup apple or celery slices: 8.3 grams protein

2. Jerky

Be careful to avoid sodium- and sugar-filled brands, but low-sodium, natural, or lightly-flavored options are a great source of protein—here are some of our favorite healthy brands! This chewy snack is also keeps fresh for months when packed properly.

One single-serving pack: 10 grams protein

3. Mixed Nuts or Trail Mix

Mixed nuts provide an easy way to get a delicious dose of protein in a convenient, shelf-stable package. Try a mixed bunch for variety and a combo with dried fruit for some added sweetness. The best bang for your protein buck? Almonds and pistachios. They're higher in protein than their nutty peers.

1 tbsp each almonds, pistachio nuts, sunflower seeds, walnuts, raisins, and chocolate chips: 6.5 grams protein

4. Pumpkin Seeds

Those orange gourds aren’t just for carving. Pumpkin insides, scooped out to make room for spooky faces, can actually make a healthy little snack full of fiber and immunity-protecting zinc once they’re washed, dried, and nicely roasted.

2/3 cup pumpkin seeds, rinsed and coated with 1 tsp curry powder and a pinch of salt, roasted at 300 degrees for 20 minutes: 8 grams protein

5. Deli Rollups

Consider it a sandwich without the bread! This Paleo-friendly savory snack packs in almost double the protein of a hardboiled egg, and sneaks in a few vegetables to boot! Remember to stick to a lower-salt variety of meat to keep those blood pressure-spiking sodium levels in check.

2 slices deli turkey rolled up with 1 slice cheese and 1 slice tomato: 11.9 grams protein

Chunky Monkey Shake

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6. Chunky Monkey Shake

If protein powder is just not your thing, there are plenty of alternatives to creating a high-protein beverage, including this banana-y pick-me-up, bulked up with chocolate milk and peanut butter, which provides both healthy fat and cardiovascular benefits in addition to protein. It’s time to get funky, monkey!

1 medium banana, 1 tablespoon of peanut butter, and 1 cup of low fat chocolate milk blended with 1 cup of ice: 15 grams protein

7. Mini Bean-and-Cheese Quesadilla

It might take an extra minute to prep, but combining these two high-protein treats is totally worth it, especially when the result boasts both fiber and calcium too. Cook it in a dry nonstick pan until the cheese is melted and tortilla is lightly browned, then wrap it in foil and stick in a plastic baggie for easy transport.

1/2 cup black beans, 1 tablespoon salsa, and 1 slice cheddar cheese in a small whole wheat tortilla: 17.9 grams protein

8. Shake it Up

While getting your protein from whole food sources is ideal, an occasional dip into the protein powder canister is also convenient when your protein intake is low, and when it comes to protein shakes, the combinations are endless! Pour yours into a portable tumbler for a sippable snack on the go.

1 scoop vanilla whey protein powder, 1 cup orange juice, and 1 cup ice blended until smooth. (Thanks @JCDFitness!): 18 to 32 grams of protein, depending on brand.

9. One Kind Plus Bar

We're not huge supporters of prepackaged bars, but we make an exception for KIND Plus bars thanks to their all-nut base. When you’re really in a pinch but are reaching “hangry” status, keep one of these stashed in your bag as a quick, nutritious way to quell that grumbling tummy.

1 Almond Walnut Macadamia with Peanuts KIND Plus Bar: 10 grams protein

10. Edamame Poppers

The only thing more fun than how much protein you can get from a serving of edamame is getting to eat these little beans out of their bright green pods. Buy them fresh and steam, or use the pre-cooked frozen variety and briefly microwave to defrost before chowing down.

1 cup edamame pods sprinkled with sea salt: 15 grams protein

Hummus Dippers

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11. Hummus Dippers

How’s this for an unconventional use of a travel coffee mug? Put a few dollops of your favorite hummus in the bottom of the container, stick a handful of vegetable sticks (carrots, celery, and snow peas are a great mix) vertically in the hummus, screw on the top, and throw in a purse or gym bag for an easy, on-the-go, super-healthy snack.

1/3 cup hummus with 1/2 cup mixed vegetable sticks: 6.7 grams protein

12. Portable Cheese Platter

Who doesn't love a classy cheese plate? Make yourself a mini version (or fill a Tupperware box) with a cheese stick along with some whole-grain crackers for crunchy carb action, and a few almonds for an all-around protein, healthy fat, and fiber upgrade.

1 stick 2-percent string cheese with 3 whole-wheat crackers and 10 almonds: 9.6 grams protein

13. Greek Yogurt and Granola

Picture sitting on a Greek isle with this snack in hand. Along with a higher level of protein than regular yogurt, the Greek stuff provides plenty of calcium and probiotics to fight inflammation. Now soak in that (imaginary) view and enjoy!

1 single-serving container yogurt with 2 tbsp granola: 16 grams protein

14. Mini PB&J

Sometimes, it’s best to stick to the classics. Downsize this lunch box favorite to make it perfect for snack time—just make sure you use all-natural peanut (or almond!) butter and a fruit-juice sweetened jelly to avoid trans fats and extra sugars.

1 slice whole-wheat bread with 1 tbsp natural peanut butter and 1 tsp all-fruit jelly: 9 grams protein

15. Perfect Parfait

In a transportable container, alternate layers of nonfat Greek yogurt with a handful of fruit (either fresh or frozen works great!). Then top with a drizzle of honey and a sprinkling of toasted oats to add crunch to this protein- and probiotic-packed treat.

1/2 cup nonfat Greek yogurt with 2 tablespoons oats and 2 tablespoons berries: 12.9 grams protein

Chocolate Milk 

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16. Chocolate Milk

No, we're not going back to preschool. But chocolate milk is actually a great source of high-quality protein (especially post-workout). Try keeping a single-serving, shelf-stable box in your gym bag or backpack for snack attack emergencies—just try to find one that’s also low in sugar!

1 cup one-percent, reduced sugar chocolate milk: 9 grams protein

17. Gobble, Gobble

It can be Thanksgiving any time of year with this festive favorite. This comforting combination of deli meat, cheese, veggies, and dried cranberries includes a bit of every food group, and the protein-packed final product is guaranteed to hold you over for a good few hours!

One piece whole-grain bread, sliced lengthwise, topped with 2 slices roasted turkey, 1 slice Swiss cheese, 1 lettuce leaf, 1 slice tomato, 1 teaspoon mustard, and 1 teaspoon dried cranberries: 20.4 grams protein

18. Tuna and Crackers

Along with protein, canned tuna adds some vitamin D and omega-3 fatty acids to your mid-afternoon munchies. Scooped up with a few whole wheat crackers, it’s a mini-meal that’s both simple and satisfying.

1 single serving (3-ounce) pack of wild albacore tuna salad (try the Starkist brand) plus 11 Wheat Thin crackers: 12 grams protein

19. Toasted Quinoa

Try this unconventional way to enjoy the gluten-free superfood: lightly sweetened, and toasted to crunchy perfection. Pack it in a container on top of yogurt, or like we tend to do with our favorite granola, eat it by the handful!

1/3 cup quinoa mixed with ½ tbsp ground flax, 1 tbsp shredded coconut, and 1 tbsp maple syrup, toasted at 425 degrees for 10 minutes: 9.4 grams protein

20. Basic Burrito

When the mid-afternoon slump calls for something spicy to wake you up, try this bite-sized flavor fiesta. The bulk of the protein comes from the black beans and cheddar, while a spoonful of salsa adds a small but powerful dose of cancer-fighting lycopene. If you want to make it vegan but equally protein-rich, just replace the cheese with extra beans.

1 small whole wheat tortilla, 2 tbsp mashed black beans, 2 tbsp shredded cheddar, 1 tbsp salsa: 8.4 grams protein

Grape and Cheese Sticks

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21. Grape-and-Cheese Sticks

Dice a half-inch thick slice of cheddar cheese into squares (you should end up with about 6 small pieces), and alternate the cubes with grapes onto toothpicks. The sweet and savory contrast of the cheese and fruit is super sophisticated (and delicious), and a little bit goes a long way to fit your protein needs.

1 ounce cheddar cheese with 6 grapes: 7.1 grams protein

22. Protein Bites

No baking required, only four ingredients, portable, and tastes like dessert? This is our kind of quick-fix treat! Nut butter acts as the binder as well as the source of most of the protein in this recipe, while oats and dark chocolate chips give it its cookie-like quality while adding both fiber and antioxidants.

1 1/2 tbsp nut butter, 3 tbsp oats, 1/2 tbsp honey, 1/2 tbsp dark chocolate chips, rolled into balls: 8 grams protein

23. “Cheesy” Popcorn

When it’s not doused in butter and artificial flavorings, popcorn can be a super healthy snack, thanks to being a fiber-rich, satiating whole grain. Ratchet up its protein content by dusting the kernels with nutritional yeast, the vegan, B vitamin-packed answer to parmesan cheese.

3 cups air-popped popcorn coated with 2 tbsp nutritional yeast and a sprinkle of salt: 8.9 grams protein

24. Healthier Puppy Chow for One

Yup, it exists! This version of the cavity-inducing sweet snack cuts down considerably on the sugar by replacing the powdered stuff with honey and adding protein powder to give it the staying power that the original lacks. While it’s still not exactly health food, the single portion yield is great example of moderation without deprivation.

3/4 cup original Chex cereal coated with a melted mixture of 1/2 tbsp honey, 1 1/2 tbsp peanut butter, 1 1/2 tbsp dark chocolate chips and dusted with 1/2 tbsp vanilla protein power: 10 grams protein

25. “Cheesy” Kale Chips

The ultimate in salty cravings, potato chips are one of the easiest snacks to overdo it on (seriously, who eats just one serving at a time?!). Next time you need a big pile of something crunchy on the go, swap out the store-bought spuds for a baked bunch of homemade kale chips instead. While just as crisp as regular chips, this two-cup serving comes with the added benefits of giving you over 40 percent of your daily value of vitamin A and C, plus a hefty dose of protein from the nutritional yeast topping.

2 cups kale leaves coated with 1 tbsp olive oil and 2 tbsp nutritional yeast, baked at 325 degrees for 15 minutes: 9 grams protein

Roasted Chickpeas

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26. Roasted Chickpeas

There’s so much more to chickpeas than hummus, and one of the tastiest ways to enjoy these cholesterol-lowering beans is also the simplest. Roast them with some basic seasonings for an extra crunchy, nutty bite, and carry them in a ziplock or small container to pop a handful when you feel hunger coming on.

3/4 cup chickpeas roasted for 20 to 30 minutes with 1 tablespoon each olive oil, salt, and cayenne pepper: 9 grams protein

27. Homemade Chia Pod

This one requires some advance planning since it needs to be chilled for at least 4 hours, but we promise the effort is minimal and the wait is well worth it. Soak the chia seeds in non-dairy milk right in a portable container so that all you have to do is grab and go for a snack that’ll give you more than 30 percent of your daily value for calcium, iron, and magnesium.

1/4 cup chia seeds, 1 cup almond milk, 1/2 tbsp honey: 7 grams protein

source: greatist.com

Want a quick strength workout that'll really get your heart rate up?

Try out these Strength & Cardio moves from the all new Hammer & Chisel program by BeachBody :)

Want to get in shape for Spring & Summer? Ask me about my next Online Challenge Group! You'll get the results you dream of with the support of Coaches like me!

57 Lives Changed In 2015

Last year I helped 57 people get started with their weight loss & healthy habit goals. This is in addition to the 23 people I helped in 2014.

They say "Don't give, to get" but in this case, I feel that all of my nutrition & fitness support, plus my overall moral support gave me a lot of self worth.

That's not to say that my family and friends don't give me plenty of that but this is the icing on the cake. Every "Thank You", Every "I couldn't do this without you", Every "I'm so happy to not wake up sad anymore", Every "Thanks for being there when no one else would" to the ultimate thanks of "Thank you for saving my life, because I didn't want to live off of medication anymore and I was afraid the condition of my health was going to leave my child without a mother" made every second worth it.

- "We Are What We Repeatedly Do."

I'm not a miracle worker, I'm not a doctor, I'm not even a professional trainer or nutritionist.... but I am dedicated to teaching others the same healthy habits that have not only changed me physically but mentally. I also strive on the lives that my coaches and clients have helped. It's a way of paying it forward. So while I'm not ahead of you at the drive-thru paying for your latte (well maybe I am : P ) I'm gifting to you the simple tools that will help you lead a healthier and happier life.

I have set a goal for myself to double that number this year.... An even better way to do that is for me to help others, well.... help others!

*********** I'm looking for 4 people (women or men) who like doing nice things for others and want to get healthy this year and keep themselves accountable by helping others do the same. You don't need to be at your goal weight or anything like that but think of it as supporting each other! Each of you can reach out to other people that I can't. You have a connection, something unique about you that will be welcoming to them and in turn you have helped another person live a healthier life.

As if that wasn't enough, it also helps my family with extra income that we have now turned into a savings account. The fact that I can do this all from the comfort of my own home or my kids basketball game or gymnastics class is beyond wonderful! How much time do you spend scrolling through Facebook in a day? Just think if you took 30 minutes to an hour a day encouraging others, how much impact you could have on them and yourself! I have a "What is Coaching" sneak peek starting on Monday, February 1st and I would love for anyone who felt the least bit inspired by this post to like, comment or message me for more information. Let me help you make 2016 the best year yet.

COACHES. SAVE. LIVES.

New Cafe Latte Shakeology is here!!

Have you been excited to try the new cafe latte flavor of Shakeology?! Do you like coffee? How about chocolate Shakeology? If you said yes, you'll probably love this one! I just switched my flavor for this month! Woot!

Get yours here:

http://myshakeology.com/lp262

Hammer & Chisel - 10 Minute Hammer Abs!

Try these 2 moves out for a serious core workout.

Hammer & Chisel - Total Body Hammer!

Woah.... this was a pretty intense workout but I loved how this was introduced on Day 7 so I could work my way up to it!

Sore glutes? Find relief here

Got sore glutes and you cannot.... Sit down? Bend? Or well let's be honest, do anything?! Try these stretches!