My transformation from Fat Girl to a Fit Momma and my quest to help others reach their goals!
Author: Fat Girl to Fit Momma
Mother of four, Air Force wife, fitness & Ultimate Portion Fix and 2B mindset nutrition certified master coach, doggie mom, foodie, PiYo Fitness Instructor and a recovering fat girl turned fit momma. I want to share my experience, favorite recipes, and fitness tips to help you live a healthier and happier life!
Eat like you love your body today! Happy Valentines Day to everyone!! Whether you are celebrating with you special one or your little kiddos like me you will likely have a choice of healthy versus not so healthy today.
I chose a healthier option today to show my body the love rather tear it up with too much sugar and fat. Instead of topping the pancakes with chocolate syrup I opted for a delish balsamic glaze, yummy sweet and a little tangy!!
Our celebratory breakfast was Protein Pancakes with mixed berries and a Balsamic Glaze.
Blend all ingredients together until smooth and creamy. Scoop small portions onto hot non stick griddle and cook approx 2 minutes per side.
Balsamic Glaze
1/2 cup Balsamic Vinegar
Bring to a boil over medium heat in a small not stick pot, reduce to simmer. Allow to simmer approx 10 minutes, checking and swirling in pot. As the liquid evaporates it will become thicker. Remove from heat and let cool. As it sits it will become thicker.
Top pancakes with mixed berries (sliced strawberries, raspberries, blueberries) and balsamic glaze.
Want to learn more about healthy eating, get recipes, get support, and join my next weight loss accountability group with me as your coach sign up today for FREE!!
What if you could start a workout program now, commit to it for 21 days, get one meal each day included, no need to count calories or points for the rest of your meals, workout just 30 minutes a day, be allowed wine & chocolate, AND lose 10-15 pounds?
Would you be interested?
Danielle did exactly that! She was a heavy smoker, and she decided to quit. She thought a fitness program would help her push through the difficulty of quitting and toward a healthier lifestyle. In 21 days, she lost 10.2 lbs and 18 inches!
Here’s how it works… If you commit to YOURSELF with 30 days of Shakeology, I’ll give you the 21 Day Fix workout, the same workout that Danielle used to lose 10.2 pounds and 18 inches in just ONE round! And the same one that Jessica used to lose 62 pounds in just SIX MONTHS and fatten her wallet with $500 in Beachbody Challenge Prize!
Is 2016 your year? Are you going to reach those goals you keep setting? Or is it going to be another year where you end the year just the same? I want to help you get there and I’ll be there every step of the way, every single day! You’ll have one on one coaching with me, an fun and engaging accountability group, prizes, support, motivation… everything you need!
If you’re ready to take just 3 short weeks and start focusing on you, here’s what you need to do:
Send me a message to fatgirlfitmommafitness@gmail.com all you need to say is “I’m ready!”
I’ll give you the special link to get 21 Day Fix- you’ll just need to pick your Shakeology flavor (including the brand new Cafe Latte my new favorite flavor)
Once you order, reply to the email, and I’ll send you a $10 gift pack to sweeten the deal!
In 48 hours, you’ll have access to the 21 Day Fix workouts, as well as P90x, Insanity, TurboFire and more, streaming on demand
To recap, you get one meal a day for just $4.33 for a full meal, and I’ll give you the full 21 Day Fix, access to it streaming on Demand within 48 hours of ordering, a meal planner, and a $10 gift card! So….. are you in? The sooner you say YES, the sooner you can start seeing some results…. just reply to this email! But don’t wait! In order to give one on one coaching, I can only do this for a few people!
Check out this 21 Day Fix approved Recipe
Spaghetti Squash Sausage Lasagna Boats
Ingredients
3 small to medium spaghetti squash (about 5 cups cooked)
salt and fresh pepper, to taste
1/3 cup part skim ricotta cheese
2 tbsp grated parmesan cheese
1 tbsp chopped parsley (or basil)
3/4 cup whole milk shredded mozzarella cheese
For the sauce:
1 tsp olive oil
1/2 onion, finely chopped
3 cloves garlic, minced
14 oz Italian chicken sausage
14 oz (1/2 can) crushed tomatoes
salt and fresh pepper, to taste
2 tbsp chopped basil
1 bay leaf
Directions:
Preheat oven to 400ºF
Cut spaghetti squash in half lengthwise and scoop out seeds and membrane
Season lightly with salt and black pepper
Bake about 1 hour, or longer if needed on a baking sheet, cut side down
(If you prefer the microwave, cut squash in half lengthwise, scoop out seeds and fibers and place on a microwave safe dish and cover. Microwave 8-9 minutes or until soft)
In a small bowl combine the ricotta cheese, 2 tbsp parmesan cheese and parsley.
In a large deep sauté pan, heat oil and add onions and garlic; sauté on medium-low for about 3 to 4 minutes, until soft
Add the sausage and cook, breaking up into smaller pieces until browned and cooked through
When cooked, add the crushed tomatoes and adjust salt and pepper to taste
Add the bay leaf and cover, reducing heat to low
Simmer 20 to 30 minutes, then add in fresh basil at the very end.
When spaghetti squash is cooked, let it cool for about 10 minutes keeping the oven on (If you microwaved this, preheat the oven to 400°F)
When the spaghetti squash is cool enough to handle, use a fork to remove flesh, which will come out in spaghetti looking strands reserving the shells
Drain the squash on a paper towel to soak up any excess liquid, then toss with half of the sauce
Place the spaghetti squash back into the 6 shells and place on a baking sheet
Top each with remaining sauce, 1 tbsp ricotta cheese mixture, and 2 tbsp mozzarella cheese
Bake in the oven for 20 – 30 minutes or until everything is hot and the cheese is melted.
Nutrition:
Servings: 6 Size: 1 boat
Calories: 246 Fat: 13 g Protein: 17 g Carb: 17 g Fiber: 2 g Sugar: 7 g Sodium: 701 mgCholesterol: 71 mg
I am a food and fitness accountability coach. I run online accountability groups to offer support and help people reach their weight loss goals and find happier healthier and more fulfilling lives. I work out daily, I am a work in progress and I am growing a business helping others while I get fit.
Who can do this?
Anyone with a desire to help others.
Anyone with a desire to get healthy.
Anyone with a drive to gain financial freedoms as an entrepreneur.
Who need NOT apply?
People looking for a quick fix either financially or physically.
What is a Fitness Coach?
Someone who enjoys improving their health.
Someone who enjoys helping others.
Someone who is working on their fitness journey.
Someone who took a leap of faith and tried something new.
Someone who would like to leave the 9-5 and start working on building their own dreams of success. *Learn more HERE straight from my mouth on my daily actions
You DO NOT need to be a personal trainer
You DO NOT need to be a fitness expert
You DO NOT need to be a nutrition expert
You DO NOT need to be at your ideal weight body
You DO NOT need to have previous experience in sales or as a business owner.
It only takes a strong desire to help others live healthier, happier, and more fulfilling lives.
Is this you? Ready to learn more? Message me and let’s connect
Take a leap of faith and join me for our next Fit Biz Bootcamp.
Beachbody does not guarantee any level of success or income from the Team Beachbody Coach Opportunity. Each Coach’s income depends on his or her own efforts, diligence, and skill. See our Statement of Independent Coach Earnings located in the Coach Online Office for the most recent information on our Coaches’ actual incomes.
The leaves are changing, the mornings are crisp, and the infamous Pumpkin Spice Latte has returned to all the Starbucks around the world. If the loads of sugar doesn’t scare you check out some other scary ingredients.
I am a recovering PSL lover. When I gave up the sugar laden chemical $h*T storm drinks I also gave up the PSL. But I have a wonderful healthy replacement!!!
Pumpkin Spice Latte
1 Scoop Vanilla Shakeology
1 Shot Espresso
1 Cup unsweetened Almond Milk
1/2 cup Pumpkin Puree
1/2 tsp Pumpkin Pie Spice
Today I started cleanse/detox to get me back on track and clear out some bloat using a 3 Day Refresh. A detox isn’t necessary all the time but here are some signs you may need one. I have been suffering from some nasty patchy skin and severe belly bloat. For me the 3 Day Refresh will help me get back on track and clean out my system.
Are you suffering from any of these signs?
1. Low Energy/Fatigued
With the inundation of energy drinks and the steady popularity of caffeinated beverages you’d think we were all suffering from low energy.
But making up for the lack of energy with stimulants like caffeine and taurine does more damage in the long run. After the pick-me-up there is often an energy crash that leaves you feeling worse than when you started. Additionally these energy drinks and stimulants take a serious toll on your liver, further exacerbating the problem and sending you into a low-energy spiral.
How a Detox Helps: A detox can help you flush out the things that are preventing you from feeling energetic and having a pep in your step.
2. Constipated
Chronic constipation is a sign that something isn’t right in your digestive system. If you’ve tried increasing your fiber intake and adjusting your diet with limited results, it could be your body telling you that it needs a cleansing. Frequent Indigestion is also a common sign.
If you’ve accumulated years of waste in your bowels and colon, including impacted fecal matter and more, constipation could be just one symptom of a larger, more pressing problem.
How a Detox Helps: A colon cleanse is the order of the day if you’ve been battling with bouts of constipation. An effective colon cleanse will not only clear your colon of any stored up fecal matter, but will cleanse your digestive tract as well, improving your digestive health along the way.
3. Brain Fog/Unable to Focus
There are several energy drinks on the market claiming to improve focus. If you consistently find that in your natural state you lack the ability to focus and find yourself adrift in a mental fog, your body could be screaming at your to detoxify it, and this is its cry for help.
Once you free yourself of toxins in the form of candida, heavy metals, and more, you’d be surprised how much better you’re able to focus, stay on task, and get things done.
How a Detox Helps: A detox helps get rid of the toxins that are preventing your brain from firing on all cylinders.
4. Overweight/Trouble Losing Weight
If you’re not at your ideal weight even after several earnest attempts at weight loss, it could be that you were fighting an uphill battle thanks to all of the toxins in your body. Or if you are trying to drop those last few pounds but just cannot break through the plateau.
When you detox the body you are bringing things back to square one rather than starting at a disadvantage. It not only helps the body shed body waste and lose weight as a byproduct of doing the detox, it sets the stage for healthy weight loss with the adoption of a better diet and a more active lifestyle.
How a Detox Helps: A detox cleans the slate if you will, and allows you to start fresh rather than swimming upstream by trying to be healthy while still having plenty of stored up toxins.
5. Trouble Sleeping
An excessive amount of toxins can keep you up at night, tossing and turning as your natural cycle is disrupted. Melatonin signals the body for sleep, but an excessively toxic body can reduce the amount of melatonin that is released, and cause a domino effect when it comes to getting natural, restful sleep.
Try a detox before resorting to sleep aids, which will only prolong the problem.
How a Detox Helps: A detox helps you by restoring your body to a more natural state. You can then be more apt to follow the patterns of the circadian rhythm, getting tired at appropriate times at night thanks to melatonin released by the body, and waking up with the birds feeling refreshed and recharged.
6. Unexplained Soreness/Stiffness
Do you wake up in the morning feeling sore and stiff even though you didn’t do anything the previous day to justify feeling that way?
When you have toxins in the body that need to come out you are more likely to suffer from inflammation, because many of the foods and beverages that cause toxicity also lead to inflammation.
If you’ve never done a detox to flush these toxins from the body, they build up over the years and can lead to premature and undue soreness and stiffness in the body.
How a Detox Helps: A detox can help reduce excessive inflammation, which in turn helps to soothe the aches and pains brought on by too much inflammation in the body.
7. Skin Problems/Allergic Reactions
You may have noticed that your skin has been having issues, and nothing that you’ve tried has been able to fix it.
A topical treatment isn’t going to help if the cause of your skin problem is excessive toxicity in the body. It’s time to get to the root cause and follow a proven detox program that lists skin conditions as one of the symptoms it can relieve.
How a Detox Helps: A detox works at the source of the problem, ridding the body of toxins that can lead to rashes, outbreaks, and allergic reactions on the skin, as well as sneezing, coughing, and asthmatic conditions.
Learn more about cleansing your system with the 3 Day Refresh.
Here’s how to get your hands on the 3 Day Refresh for yourself. There’s 2 options…
1. The 3 Day Refresh Kit | The option comes with the all that you need for your 3 days + 3 servings of vegan Shakeology (1 for each day)
2. 3 Day Refresh CHALLENGE PACK | This option gives you an entire month of Shakeology so that you can keep up the healthy habits after your refresh is done. And it’s priced at a big discount! Booyah! You get the entire 3 Day Refresh Kit plus a month supply of Shakeology so that after you finish your 3 day refresh you can sustain the healthy habits and hopefully continue your amazing results!
I won tonight with dinner. The girls devoured it and asked for seconds!! It was delicious and a great healthy alternative to fish sticks or deep fried
Coconut Dijon Crusted Tilapia
4 3-4oz Tilapia Filets
2 T coconut flour
2 T dijon mustard
1 egg white
1 tsp fresh chopped parsley
dash of garlic powder
Mrs Dash Salt Free Chipotle Seasoning
Olive Oil
1/4 C non fat plain greek yogurt
2 tsp dill relish
Mix seasoning, flour, and parsley and spread out on small plate. Mix egg white and dijon for egg wash. Coat each filet in dijon wash and roll in coating. Lightly coating.
Heat non stick pan on Medium High, add enough olive oil to lightly coat the pan (approx 1 tsp). Cook tilapia filet approx 5-8 min per until brown on each side.
Mix yogurt and relish. Serve with steamed veggies. Boom!!
HaHa so I was looking through old emails and found a survey that I did when I was in college. I giggled because so much had changed but I thought I would share my 4 Thing Survery again. Let’s play!
Four names that people call me other than my real name:
Mommy
Babe
Sassie
Cass
Four jobs I’ve had:
Waitress
On Air Asstant Producer
Store Manager Home Depot
Administrative Asst
Four movies I’ve watched more than once:
Priscilla Queen of the Desert
As Good as it Gets
Mary Poppins
Book of Life (on repeat with my daughters)
Four books I’d recommend:
The Bible
100 Years of Solitude
#GIRLBOSS
Compound Effect
Four places I’ve lived
Des Moines, WA
Bar Harbor, ME
North Pole, AK
Mountain Home, ID
Four places I’ve visited:
Madrid, Spain
Cancun, Mexico
Puerto Rico
Atlantis, Bahamas
Four places I’d rather be right now:
On the Beach
Swimming in the ocean
In Bed
Snuggled with my hubby
Four things I prefer not to eat:
Peas
strong onions
Water chestnuts
Yellow Mustard
Four of my favorite foods:
Pizza
Sushi
Honeycrisp Apples
Almond Butter
Four things I am looking forward to in 2016:
My Hubby coming home from Korea
Moving to Florida
Growing my business to help over 500 people next year
My little girls starting school
Four people I tag to answer these questions:
Most of my friends don’t blog, so I’d love anyone to fill this out or to answer some of the questions in the comments.
When I first heard of Black Bean Brownies I was convinced that it was some kind of code language for pot brownies that I wasn’t hip to in my mid-30 lingo. Then they started to pop up in my Pinterest feed on nearly a daily basis, clearly my entire social network was not a bunch of pot heads, and if they were they were finding some amazing ways to disguise their vices. Upon further investigation I found these little black beans to be the key to AMAZING super moist brownies!!
As I have been focusing on removing the junk (artificial flavor, preservatives and added sugar) from my diet one thing that continued to go missing was my delicious ooey-gooey brownie. I love the idea of substituting the black bean for the flour and upping the ante on the fiber intake! Serious double win in my opinion!! So here you go….after several attemps and modifications this is my new fave recipe for Black Bean Brownies.
1 15 oz can low sodium black beans
3 tablespoons coconut oil
4 stevia packets or 3 tablespoons raw honey
4 1/2 tablespoons Extra Dark Special Cocoa powder
2 large eggs
dash cinnamon
dash sea salt
1/2 tsp baking soda
1tsp baking powder
optional extras: unsweetened coconut flakes, walnuts, mini choco chips
Preheat oven to 350 degrees. Drain and rinse black beans. Combine all ingredients in blender or food processor with exception of extras. Process until well combined. Fold in extras. I added walnuts to the ones in the picture after spooned into cupcake liners. Line cupcake tin with liners and fill each 1/2 full. Bake approx 20 minutes or until toothpick comes clean.
Let cool. Top with greek yogurt and berries for a yummy and nutritious alternative to the box brownies.
I recently relocated back to the Puget Sound area to be near family while my hubby is deployed for a year. Part of our departure meant that we had to leave the comforts and amenities we had while living on our prior military base, including free access to a gym. Yes I am a Team Beachbody coach that went to the gym! I only used the gym 1 or 2 days a week to do lifting during workouts that required more weights than I had at home and it was honestly nice to let the girls play with other kids while I worked out.
Now that I have relocated to the Puget Sound area I no longer have access to the gym, nor did I have the space to pack all my weights and weight bench with me while staying with family. Would this be a valid excuse to lower my focus on my goal of competing in a bikini competition, and maybe put it off a year? Sure. Am I going to do that? HECK NO!!! I am just going to have to get more creative with my workouts and super attentive to my nutrition. No more….”I am bulking…sure I can have spaghetti”. The carbs I will be getting will be laser focused to the proper time of day and to correspond to my workouts. Plus I will be upping my intake of protein to focus on muscle maintenance while trying prevent any catabolism.
I am also going to be doing all my workouts from home using my 5, 10, and 15lb dumbbells and my resistance bands, gravity and my body for resistance.
Here is the plan:
Strength Training using P90X3, Body Beast, 21 Day Fix Extreme and PiYo
Cardio Conditioning using Insanity Max :30, Turbo Fire, 21 Day Fix Extreme and Les Mills Combat.
I will be doing 6 days a week Strength, plus 4 days Cardio for the first 9 months. Then I will switch to 5 days strength and 5 days Cardio for the remainder of the time leading up to the competition.
It is going to be a challenge but I am up for it. Plus once I establish a goal I don’t back down! So I will not let not having time, space, a gym membership or the ideal living condition stop me or slow me down. You simply have to be bigger than your excuses.
If you would like to join me during my next 21 Day Fitness Challenge please fill out a quick survey HERE to help me understand your needs. I will be in touch in 24-48 hrs to do your free fitness and nutrition consultation.
Does your head spin when you try to figure out what to eat and how much? Have you ever gone a little insane counting calories and grams of fat and carbs and weighing out every morsel of food that passed your lips? Chances are that if you are struggling with weight loss like I did for nearly my entire adult life you really need to simplify your approach and just focus on the quality of your foods. The best foods in combination with the best portions will help you get results you have been chasing with super low calorie diets that haven’t worked. Depriving ourselves is not sustainable and it isn’t healthy.
You can’t lose weight without watching portion size and removing the junk from your food. The surprising thing about this though is that you may need to eat more throughout the day, but of the right foods. Rather than skipping meals and then binging at the next meal, it’s really a matter of spacing out your eating to keep your body and metabolism fueled all day long. So while it’s true that there can be too much of a good thing, it’s all about refocusing on eating more of the right foods but ensuring proper amounts all day long.
Here’s how to eat more of the right foods and how to balance out your portions. These are tips that I use to help others gain control of their health and live happier healthier lives. It isn’t some magic pill but simple principles and focusing on quality.
Replace Your Bad Habits: Have you ever heard it takes 21 days to learn a new habit. This is very true. Don’t expect to suddenly wake up tomorrow and know exactly what to eat, when to eat, and how much if today you are used to meals from a box or the freezer. Know that you will not make healthy changes overnight, so do not beat yourself up if it takes you some time. But that being said, you also cannot get lazy about it. You must actively participate in the process of learning healthy habits for them to become second nature. The average time to create a good habit is about 3 weeks or 21 days. So give yourself this time, allow yourself to transition and embrace the change, and commit to it as your body gets used to powerful and nutritious foods.
Learn portions: Yes portion and quantity does matter and so you need to learn what a serving of chicken or whole wheat bread. This is not something to leave to your “eyeball estimation” when you are new to portion control. Find a system and learn the system. Then once you know it go back every once in a while and check your portions.
Quality is Queen: If it is labelled “Low Fat” “Diet” “Snack Pack” “Natural” or “Low Calorie” it likely means devoid of nutritional value. Processed foods, fast foods, fried foods, and even “diet foods” will only harm your body not help it. Artificial preservatives, flavors, colors, added sugars and chemicals found if processed foods only slow your body down. They are not proper fuel and your body many times doesn’t know what to do with it and it is stored in fat cells. YUCK! When you focus on whole foods that come from the ground (veggies, fruits, nuts, grains) or eat something that grows in the ground (grass fed patured meats and fish) your body will respond amazingly! You are now giving it the fuel it knows how to manage and it will boost your metabolism. Once you get rid of the wrong foods and really welcome in the right ones, you can enjoy healthy eating in a whole new exciting way.
Mini-Size my meals: By tossing out the window 3 meals a day and fueling your body with 5-6 mini meals you will keep your metabolism buzzing right along all day. If you aim for 3 hour in between eating your body will turn into a calorie busting machine. You will have more energy, you close will start to fit differently and you have more clarity of mind. The first thing that is impacted by blood sugar drop is our thought process. I don’t know about you but I like to think clearly all day long, not just 3 times a day.
Hydration is Happiness: I remember learning that the human body is made up of 75% water in 3rd grade. I remember thinking WOW! How am I not slushing around non stop, but that is how my brain worked as a kid. So if we are three quarters water it is very important that we are replenishing our system throughout the day for proper function. The best rule of thumb is to take your body weight, divide by 2 and this is how many ounces you should drink throughout the day. It is also best to “wake up” your metabolism first thing in the morning with a glass. So for a 150lb woman that would equate to 75 ounces. If you do intense exercise add 8 ounces for every hour you exercise to compensate for sweat.
Changing the way that you eat and keeping yourself fueled like this will not only help you to lose weight, but also to feel more satisfied all day long—and that’s what it means to manage your portions, eat better foods, and to get healthier through all of this in the meantime!
If this makes a lot of sense to you and you want to give portion control eating a try, I have just the group for you! We start in just a few weeks, so let me know if you are interested by filling out the application for my Portion Control Challenge HERE
Cassie Cain Coaching 