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    6 years ago

Wednesday, April 26, 2017

DR from Afar!

Weekly Update!!  This week I'm supposed to be in the Dominican Republic (Punta Cana) with my husband - all expenses paid - for a coaching trip.  A year ago I was working out on the balcony of a cruise ship on the same trip - quite honestly one of the BEST trips of my life. Surrounded by health and happiness, people of all ages and backgrounds, shapes and sizes and abilities celebrating health.

As a coach, one of the best parts is the community and culture created by the company, which includes sending a handful of coaches annually on community building vacations across the world.

So why am I not there?  I am about 2 weeks 'too pregnant' to go this year - and while I am sad to be missing the experience and know that there's a vacant room waiting for me in the sun, the health of my baby is my priority right now!

So here's to a week of remembering last year's trip and mentally revving up for our trip to Mexico next year!


And here's that wonderful bump that's keeping me off the plane - even if I was cleared to travel, I have a feeling it'd be an 'interesting' flight with this basketball sitting on my lap on the flight!





It's been a while since I've shared some morning photos - so here it is! This is the reality of my workouts. I wake up and can't even open my eyes most mornings.  I snap a photo and post it to my morning warriors group (if you want motivation to wake up in the mornings, send me a note, and I'll add you!).  Then I smile and I get moving.

Start your day with a smile - it makes a difference, I promise!


This week marks the 'last' week of my teaching until post baby - here I am at 33 weeks side planking with my baby belly and toddler buddy.   Side planking is hard, doing it with a baby bump and squirmy 3.5 year old is even harder - but 100% worth it.  I am grateful because of coaching I am ABLE to teach, I have the flexibility in my schedule and finances to bring fitness to moms across CT, something I'd never have been able to do with my old career.


These photos are from last week but I wanted to share my growing tummy from 6 to 33 weeks - I find photos to be really interesting and am grateful this time I took 'belly shots' without being fully covered up!



While my morning workouts are my sacred 'me' time - once a week I let this little bugger join me in the basement (he normally gets his mommy workout time in when we are teaching class together).   As he gets older I'm finding him participate more and more with me - here he is squatting and planking cowboy style this past weekend!


This week marked my 60th day of 'Hammer and Chisel' - my results are significantly different this time around (for obvious reasons), I got bigger, but what I notice most is that my face got less puffy!! And I also have yet to swell up at 34 weeks pregnant (with my son I was a hot mess by this point!).



Another healthy habit I'm picking back up is READING.   This is something coaching has really taught me - and not reading foofy books (those are fun too) but reading books that make me a better person, a better friend, a better coach and mom.    Plus who can pass up an excuse to get in some Vitamin D?


Food corner! When I don't go shopping, I have to get creative.  Here is an 'impromptu' sauce I made out of simmering cherry tomatoes that were about to go bad, left over corn on the cob (removed from the cob), garlic and olive oil - I cooked them until the tomatoes were soft then immersion blended for a sweet creamy sauce!



I've also been getting more creative with my shakes these days - we found some freshly picked wild blueberries in the deep freezer from last summer and they pack SO MUCH FLAVOR, so I've been adding them to my shakes for some extra yum, so good!



Here is my most prideful 'we have no food' food prep of the week!   I pulled together a crock pot dish using:

Quinoa
Canned (no sodium) tomatoes
Tofu
Red Peppers, Green Peppers and Yellow onion diced and sauteed
Taco Seasoning
Black Beans

I even was able to snag an avocado from my mom to top off some of the servings - so good!




And another 'we have no food' food prep - used the rest of the avocado along with grilled veggie burger (that was in the freezer), toasted Ezekial bread (from the freezer) and lettuce (from the garden) for a yummy dinner!



And of course....every day includes one or more of this amazing super food drink - PACKED with nutrients, void of chemicals, void of soy, void of artificial ingredients and one thing I can always count on to get me to a meal even if I have no other food in the house!


I'm happy to help you with your journey, please contact me via Chapmaki@gmail.com or create a free account under me to connect: www.TeamBeam.us (select Join --> Free Account).
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If you enjoy my blog, I'd love to have you in my private (women only) Facebook Group dedicated to health, fitness and nutrition: https://www.facebook.com/groups/FitandHealthyPrivateGroup/


If you'd like to work with me as your coach, create a free account:  http://www.beachbodycoach.com/chapmaki


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CONTACT EMAIL: chapmaki@gmail.com 

Tuesday, April 18, 2017

33 Weeks and Counting!

Weekly Update: This week I'm starting to realize how SOON this baby is coming!!   I am continuing with my morning workouts, and teaching 3 classes a week (normally this time of year it's 5, but I've slowly been ramping down with teaching).   It's interesting to me, my daily workouts are modified but actually not that hard compared to my daily activities like putting on my sneakers, and walking up the stairs!

I think many women see those things as hard and imagine that workouts must be impossible, but the reality is when I workout (especially at home), I can modify, no one is watching me, I feel STRONG.  
Teaching has been amazing, but I will admit that it's getting harder to demonstrate moves, but at home I don't have to worry about modifying because it's me, my weights and my tv!

So here it is, my favorite quote from this morning's workout - no matter your struggle the only thing standing between you and your goals is YOU.  There is always a way.



I am just so grateful for the support and tools I have with coaching - they are making this pregnancy so much more manageable in general - and having a toddler, well - you need energy! So while every day stuff is hard, I'm still able to have energy and fun with my son (I can't imagine having this much energy the way I was eating with my first pregnancy!)


And here we are with our once a week workout together - he plays most of the video, but occasionally will jump in for some moves - here he is with 'his' weights (3lbs) doing some chest presses with me!


Another favorite quote from this week - coaching, as well as working on my own personal journey has helped me a lot as a PERSON, weight loss, strength, and physical health aside, it's helped me mentally and emotionally.

It's also allowed me time with this little guy that I'd never have had if I was still tied to my corporate job.   I 'get' to teach classes with him.  Teaching classes is a hobby, it is very hard to teach enough classes (even with my own LLC) to pay the bills and cover expenses associated with having your own business (rent, gas, insurance), but I LOVE it, which is why I do it.  And I would have never been able to have the time to teach these classes if I was working my old job.   


And THIS guy is my why 100% through and through.



Here I am at a team dinner with some of the amazing women on my coaching team. I love how we can get together and just have fun - I used to DREAD work dinners (yep, totally dreaded them), but these days I love them.


While I may not 'look' how I expected to pregnant, I feel 100% better than I ever imagined.   And I'm proud that I'm comfortable taking photos like this, and that my son SEES me being comfortable.




Less than 2 months until we meet this little nugget!


In food news!   The company just came out with our NEWEST flavors - vegan varieties of the vanilla and cafe latte.  I lean towards vegan so I was super excited to taste test, and they passed!!!



Here are some of my foods from the week - This is loaded up with veggies (the sauce is a TON of veggies).


And we officially started grilling season!



Another go-to for me is eggs (see the sauce under them..I love it!)


And I'm back to brussel sprouts as well - cooked with garlic, turmeric and fresh pepper for added nutritional benefits and flavor..YUM!




I'm happy to help you with your journey, please contact me via Chapmaki@gmail.com or create a free account under me to connect: www.TeamBeam.us (select Join --> Free Account).
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If you enjoy my blog, I'd love to have you in my private (women only) Facebook Group dedicated to health, fitness and nutrition: https://www.facebook.com/groups/FitandHealthyPrivateGroup/


If you'd like to work with me as your coach, create a free account:  http://www.beachbodycoach.com/chapmaki


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CONTACT EMAIL: chapmaki@gmail.com 

Thursday, April 13, 2017

Ultimate Reset: What is It?

Beachbody’s Ultimate Reset program is a breakthrough, 21 Day detox cleanse that gives our bodies a metabolism boost. We reclaim our bodies, release toxins, then restore our metabolism.
When Beachbody came out with this nutrition plan I was thrilled!  I had already completed the 21 Day Fix, PiYo, and was drinking Shakeology and tried several other workout programs and products and was in great shape, but I needed that extra boost to achieve my ultimate goal.
I’m so happy to share that I dropped 5.8 lbs with this program in just 3 weeks.  (The average person that follows this nutrition plan, loses 15 lbs! That’s incredible.) The best part…
  • I learned how much water to drink, the type of water to drink and when to drink my water throughout the day.
  • I was introduced to foods that you I didn’t typically eat and now I LOVE them! Like Kale and Beets.
  • I have several delicious and healthy recipes that I use all the time.
  • I’ve gained knowledge for a lifetime of good eating.

Order Today! 


This Ultimate Reset product is a breakthrough detox cleanse that’s used to set the body’s internal reset button in only 21 days. It’s not a lemon pepper and cayenne cleanse, a liquid cleanse or anything else like it. The Beachbody Ultimate Reset is the all-natural alternative to harsh cleanses and starvation diets that returns your body to optimal health naturally in just 3 weeks! And…You don’t need to work out for the 3 weeks. Only light yoga and walking are allowed. Your body is doing a lot of work to clean it out, so you want to give it time to rest.
The Beachbody Ultimate Reset will help you reclaim your body, weaning it from craving unhealthy foods and preparing it for change. You’ll release the toxic compounds that are clogging your cells, and restore your metabolism to maximum efficiency, feeding it with the nutrients, enzymes, and probiotics it needs for healthy performance.
Typical cleanses can do as much harm as good by starving your body of exactly the nutrients it needs. On the Ultimate Reset, you’ll eat better than you have in years and feel great doing it! I promise you won’t starve. You’ll be surprised how much food you actually can eat ๐Ÿ˜‰

Menu & Sample Recipe:


Contact Me if you’d like to join my private online accountability group as I go through this program!   

Here’s what you get with the Ultimate Reset:




Six Essential Supplements: 


  1. Detox
  2. Alkalinize
  3. Oxygenize
  4. Optimize
  5. Mineralize
  6. Revitalize

Extensive Support from me as your coach and other customers in the private online accountability group.
  • You get a Participant Guide Book with all the information you need, plus a three-week full eating plan which includes recipes and cooking tips. You’ll get instructions on what to eat and what time to eat each and every day.
  • Two DVDs How To Reset: explaining how to get started on the program, plus the Beachbody Ultimate Reset Cooking Class, showing you just how easy it is to prepare healthy Ultimate Reset recipes.
  • A Reset Bracelet, symbolizing your dedication to transforming and ultimately resetting your life and reminding you to give thanks for all you have.
  • Supplement Travel Pouch to make sure you’ll never have to worry about forgetting your supplements.
The whole program is laid out so it’s simple to follow. You’ll recharge your body and feel the best you have in years. I felt absolutely incredible!

Beachbody Ultimate Reset Cleanse Shopping lists

The first thing you want to do is scan the list for Phase one, this will be the most extensive list as there are a number of oils in addition to the foods to purchase for the first week. Your best bet for Ultimate Reset shopping is to go to a whole foods store. They have 99% of everything on the list, and will make shopping much easier on you.
Remember you will not be eating anything else in your kitchen so may as well give it away or throw it out.
For anyone with Celiac Disease or those that need a gluten free diet, The Beachbody Ultimate Reset can be done gluten free and also can be completed as a vegan.


The Ultimate Reset is a 3 Phase Program. Each phase is one week long.
PHASE 1 RECLAIM: You reclaim your body, preparing yourself for change. You’ll slowly start to remove the stress on your digestive system and help get your body back to a healthy pH balance. In this phase, you’ll gradually remove red meat and dairy from the diet.
PHASE 2 RELEASE: You help to release toxic compounds that are clogging your intestinal tract, blocking proper nutrient absorption. As harmful substances are carried away, your body should feel lighter and your energy should begin to increase. You’ll now be eating a fully vegetarian diet.   (You won’t be running to the bathroom during this phase so don’t panic ;))
PHASE 3 RESTORE:You begin to restore your body to maximum efficiency, introducing essential enzymes and probiotics, and helping your body get the most from the foods that you eat now mostly fruits and vegetables.
With the Beachbody Ultimate Reset you get these benefits:
* Stronger immune system
* Increased energy
* Increased endurance
* Better digestion
* Increased metabolism
* Weight loss
* More positive mood
* Increased mental clarity
If you’re feeling run down or you’re stuck on a plateau Beachbody’s Ultimate Reset may just be what YOU need ๐Ÿ™‚
And when you are ready, I would LOVE to have you join my All Women online health and fitness accountability group for motivation, guidance, inspiration and support! 
I'm happy to help you with your journey, please contact me via Chapmaki@gmail.com or create a free account under me to connect: www.TeamBeam.us (select Join --> Free Account).
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If you enjoy my blog, I'd love to have you in my private (women only) Facebook Group dedicated to health, fitness and nutrition: https://www.facebook.com/groups/FitandHealthyPrivateGroup/


If you'd like to work with me as your coach, create a free account:  http://www.beachbodycoach.com/chapmaki

------------------------------------------------------------------------------------------

CONTACT EMAIL: chapmaki@gmail.com 

Wednesday, April 12, 2017

Uneasy

Weekly Update: This week has been hard - it started out with some early Easter indulgences, and then I got some news mid week changing things with my delivery date. I do not do well with change or uncertainty (something I'm constantly working on), so it's been throwing me for a loop!

That being said, I am getting excited to meet this baby and no matter what, I have to remind myself the goal is a healthy baby even if that means things don't go as I planned.



So in the mean time, I'm continuing to do what I know I love and helps me cope with stress - workout!   Even just thinking this way is a huge progress for me, with my pregnancy with my son when I was thrown curve balls I fell into a deeper and deeper spiral.  This time is different, this time I have support, tools and a career that keeps me focused on the good.



And here's just a PART of that community at a quarterly event we have. There is so much joy and energy in this room, it's contagious. 





With working out on topic, I also wanted to share some common alignment issues with working out, particularly when your chest is facing the ground (this includes in a plank or push up).   The safe position is the top, where you have a lengthened spine from your tailbone to the crown of your head.   In the second photo, I'm straining my upper back and neck by not engaging my back/shoulders and letting the weights pull my hands forward, and in the last one, I'm 'over' arching my spine, putting my back in a ton of strain as well as my neck!


Here I am teaching class with my little buddy. I am forever grateful for coaching because it's enabled me to teach these classes.   It's allowed me to bring fitness to the lives of other moms in a classroom setting while helping many of them at home as well, and it enables me to share my love of fitness with my son. Without the financial independence given to me with coaching, I wouldn't have the flexibility to offer these classes that bring me so much joy!


And food news, my food hasn't been all struggle - I made one of my favorite casseroles this weekend, zucchini! 


And I've been having eggs every morning (and sometimes at dinner!)


Here's one of my on the go lunches - a veggie burger, hummus and red peppers in a wrap..easy, balanced an portable!




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If you enjoy my blog, I'd love to have you in my private (women only) Facebook Group dedicated to health, fitness and nutrition: https://www.facebook.com/groups/FitandHealthyPrivateGroup/


If you'd like to work with me as your coach, create a free account:  http://www.beachbodycoach.com/chapmaki

CONTACT EMAIL: chapmaki@gmail.com 

Mommy & Me Website: http://www.fitandbalancedmom.com/

Cloud Bread

CLOUD BREAD RECIPE

Cloud Bread


Prep time
Cook time
Total time
Cloud bread is light, fluffy, low carb, high protein (well, for bread) and is just 47 calories per slice!
Serves: 3 servings, 2 pieces each
Ingredients
  • Nonstick cooking spray
  • 3 large eggs
  • 1 dash cream of tartar
  • 1 dash sea salt (or Himalayan salt) (to taste, optional)
  • ⅓ cup reduced-fat (2%) plain Greek yogurt
Instructions
  1. Heat oven to 300° F.
  2. Lightly coat large baking sheet with spray. Set aside.
  3. Separate egg yolks from egg whites. Place whites in a medium bowl. Place yolks in a separate medium bowl. Set aside.
  4. Add cream of tartar to egg whites. Beat with a mixer on high until stiff peaks form, about 4 minutes. Set aside.
  5. Add salt and yogurt to egg yolks. Beat with a mixer on medium until blended.
  6. Gently fold ⅓ of egg white mixture into egg yolk mixture. Fold in the remaining egg white mixture until just incorporated, being careful not to overmix.
  7. Using a spoon, transfer a scoop of egg mixture onto prepared baking sheet, gently spreading into a thick pancake shape about 3 inches in diameter. Repeat with remaining batter.
  8. Bake for 25 to 30 minutes, or until golden brown and exterior is crispy to the touch. Immediately loosen cloud breads with a spatula; allow to cool on the baking sheet for 3 minutes, then transfer to a wire rack to cool completely.
  9. Serve immediately, or store in an airtight container.

Nutritional Information (per serving):
Calories: 94
Total Fat: 6 g
Saturated Fat: 2 g
Cholesterol: 184 mg
Sodium: 167 mg
Carbohydrates: 2 g
Fiber: 0 g
Sugars: 2 g
Protein: 9 g
(½ Red)

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If you enjoy my blog, I'd love to have you in my private (women only) Facebook Group dedicated to health, fitness and nutrition: https://www.facebook.com/groups/FitandHealthyPrivateGroup/


If you'd like to work with me as your coach, create a free account:  http://www.beachbodycoach.com/chapmaki

CONTACT EMAIL: chapmaki@gmail.com 

Mommy & Me Website: http://www.fitandbalancedmom.com/