With results you can see, fitness + nutrition makes a great start!

**I'm not an expert, just a trainee!**

Tuesday, December 18, 2012


Friday, December 14, 2012

Slow Carb Brownies

Delicious, gluten free, wheat free, low glycemic index yummy brownies....you'll love them!

Preheat oven to 350
Get out the blender

Add to blender:
1 can black beans, drained & rinsed
1/4 c Truvia Sweetener
1 egg
4 egg whites
1 teaspoon vanilla extract
1/4 c unsweetened cocoa powder
pinch of salt
2 Tablespoons butter
1 teaspoon instant coffee
1 Tablespoon Coconut Nectar (optional)
1 Tablespoon Raw Cocoa Nibs (optional)

Blend Well
Pour Batter in 9x9 or 8x8 brownie pan
Bake 30 minutes, until edges start to pull away from pan

Wednesday, December 12, 2012

Food: The Friend and Family Circle

It seems like every friend or family event I attend centers around food and/or drinks.  In the past, it has been a vicious cycle through the holidays; I go, I eat, I come home miserable.  Well, not really this year; I've been watching my portion sizes like crazy!  It doesn't mean it's not hard to indulge with everyone else though.  Just indulge small, enjoy and go home not-so-miserable.

Monday, December 10, 2012

10 Reasons To Stop Eating Wheat

She did it again!  Another great video I had to share with all of you.

My Advice on Cutting out Wheat:
Eat those fruits and veggies and scratch the wheat out of your diet,
create a meal plan so you're not tempted to eat wheat products,
Use alternative grains like millet, sorghum, rice, corn, quinoa that are nutritionally better than wheat,
plan your snacks.


I post a lot of motivating pictures, comments, ect. to help keep me and you motivated to work out.  But, here's the real motivation:
  • maintain a healthy weight
  • strengthen your bones
  • enhance your muscles
  • reduce your risk for heart disease, type 2 diabetes, and some types of cancer
What's more motivating than being healthier and living a longer, more quality life?
It's not a simple go big or go home solution.  Something as simple as taking a walk after dinner can help keep you healthy!

Friday, December 7, 2012

Fitness Trends

What's new for 2013...absolutely nothing!  People are going back to using push-ups, pull-ups and planks for body weight resistance training.  It's been happening for centuries and is still one of the best workouts you can get.  The number of personal trainers is on the raise and they're using strength training techniques as their core workouts!  So, skip the gym and get your workout on wherever you are, without the fancy gym membership!

Thursday, November 29, 2012

Healthy Habits

Nobody needs to limit everything; you have to indulge sometimes.  The real key is not to over-indulge. Create healthy habits and feel good about yourself and your efforts toward healthy nutrition.

Wednesday, November 28, 2012

The Driving Force That Motivates

I'm not sure what that is, but some people sure have more of it than I do!  I LOVE being productive and motivated, but sometimes I'm just not.  That's reality.  Life happens, kids keep you running in 3 directions at once, the dog needs to go to the vet, hubby has a doctor appointment....whatever those things are that keep you so busy your workout motivation fades.  Sweatpants are my only motivation today and I for no reason want to take them off...even to shower.  So, maybe at naptime when I have things to do like dishes and laundry and bills to pay, I'll put off all of that and sneak in a workout to make me want to throw the sweatpants in the washing machine and shower!

Monday, November 26, 2012

Fight To End Obesity

The statistics are astounding!  Obesity is a HUGE problem today and growing.  Do your part in the fight against obesity and take small steps toward a healthier lifestyle!

Monday, November 19, 2012


Adding your favorite fruits to your meals is a great way to make small changes that last a lifetime for good nutrition and dietary choices!

Wednesday, November 14, 2012

Supplements: Green Coffee Extract

Dr. Oz is at it once again with weight loss.  A few months ago he recommended Green Coffee Extract.  Now, drinking coffee is NOT going to give you the same results. Green Coffee Extract comes from UNROASTED coffee beans.  Roasting the beans removes the bitterness, and the chlorogenic acid that aids in weight loss.  When you're looking at an extract to purchase, you're looking for GCA or Svetol in the active ingredients at 45% or higher.  It can be taken before each meal.  Now, here's the bad part....the WARNINGS!  This supplement is NOT to be consumed by children or women who are pregnant or breastfeeding.  Ok, there's not really any known side effects....THUMBS UP!  But, read the label carefully.  Make sure there's not added caffeine and you're looking for at least 450 mg Green Coffee Extract.  And, make sure the product was made in the USA, it's the real stuff!  Those made in China extracts are low quality and you won't see the same results.  Those with the good results have taken it for up to 22 weeks, so your results may not be noticeable for a while, but paired with proper nutrition and exercise can be a very helpful supplement.

This is a good one! (I should get paid for this, but I don't!)

Or check out http://www.vitacost.com/nrg-x-labs-gcb-800-green-coffee-bean-extract-60-capsules at VitaCost

Quote by Benjamin Mays

Monday, November 12, 2012

Frustrated With The Scale?

Throw away the scale and take measurements.  
Nothing is truer than wrapping a measuring tape around your waist!

Tuesday, November 6, 2012

Core Strengthening and Training

Building a strong core is the key to a healthy body.  The core is the area between your hips and your shoulders.  A strong core reduces back pain and improves posture and athletic performance.  It aids in reducing body injuries, improves respiratory function, tightens tummy muscles, enhances neuro-muscular function and control and strengthens stabilization.

Most people think of sit-ups when they think of core strengthening.  But, sit-ups only work the abdominal muscles.  Using a stability ball and pilates are great for adding core strength.  But, in my opinion PLANK is the ultimate core strengthening exercise!

Check out my Plank post for different variations of plank to help strengthen your core!

Sunday, November 4, 2012

Healthy For the Holidays Challenge

Do you gain weight through the holidays like I do?  
Start today to get healthy and LOSE weight through the holidays
Healthy for the Holidays Challenge

Follow these easy steps
1.  Skip the Sugar
2. Replace 1 meal a day with Shakeology
3. Maintain small Portion Sizes at each meal
4. Add in Healthy Snacks
5. Get Active and Stay Active
          Pairing Shakeology with a Beach Body workout (Insanity, Turbo Fire, Chalene Expreme, P90X, P90X2, RevAbs, Body Gospel, Slim in 6, Turbo Jam, Hip Hop Abs, Brazil Butt Lift, Body Beast, 10 Minute Trainer, Les Mills Pump, Les Mills Combat, Tai Cheng, Rockin Body, Power 90) will maximize results.  If you would like to try a BeachBody workout combined with Shakeology, please contact me for information on Challenge Packs to save money and lose big!

Order Your 30 Day Supply of Shakeology HERE


Pick Your Flavor

After receiving your shakes, make sure to take your weight and measurements, write them down and send them to me at cassjo2@hotmail.com with Healthy For The Holidays Challenge in the subject line or txt them to me at 309-333-8519.

Saturday, November 3, 2012

No Excuses

There are no excuses that should make you feel better about unhealthy life choices.  Get up off your bum and move! 

Jumping Jacks
Push Ups
Take A Walk
Run to the Mail Box
Wall Sits
Leg Lifts
Take the Stairs
Park Farther from your destination

You can do it!

Friday, November 2, 2012

Eat Clean

Turbo for $53

I want to share this GREAT, AMAZING Deal with you!  Click HERE to shop for your copy of Turbo Fire for $53!  Good only while supplies last, so HURRY!  I think you're limited to 5 copies, so think Christmas....Great Gifts!

Check back!  Beach Body has been running GREAT deals on workouts lately.  They just ran a special on RevAbs two weeks ago.  So, check back soon!

Healthy Tip Of The Day!

Instead of Coffeemate or KCups, try a little Peanut Butter in your coffee!  It's an easy solution to those high sugar creamers.

Tuesday, October 30, 2012

Chocolate Shakeology Recipes

Here's some great Chocolate Shakeology Recipes I've found the last 6 months I thought I'd share!  I LOVE warm shakes, they helped me kick a pot-a-day coffee habit and they're just SO good.

Shakeology Peanut Butter Cups
4 Tbsp Chocolate Shakeology
2 Tbsp Coconut Oil
4 Tbsp PB2
2 Tbsp Water
3 mini cupcake foils

Microwave coconut oil to melt, then stir chocolate shakeology with coconut oil.
In a separate bowl combine PB2 and Water.
Put 1 tsp chocolate Shakeology mixture in bottom of foils.
Put 1 tsp PB mixture in foils.
Top cups with rest of the chocolate Shakeology mixture.
Freeze 5-10 minutes and ENJOY!

Chocolate  Coconut SHAKE
1 scoop chocolate Shakeology
1 cup almond milk
1 cup of ice
a splash of coconut extract
BLEND and Enjoy!

Chocolate Caramel Mocchiato 
1 scoop chocolate Shakeology
1 c coffee
1 c warm milk
1 Tbsp Coffeemate Caramel Mocciato

Chocolate PeanutButter Coffee
1 scoop chocolate Shakeology
1 cup warm milk
1 cup coffee
1 Tbsp Peanut Butter or PB2 or Chocolate PB2

HOT Chocolate
1 scoop chocolate Shakeology
2 cups warm milk

Frothy Chocolate Shake
1 c milk
1 c frozen vanilla yogurt
1 scoop Chocolate Shakeology

*If it states to blend, I put it in the blender, otherwise, I just use a shaker cup.

Monday, October 29, 2012

Some Days Are Tough. That Why.....


If you're not sure where to start with good nutrition, check your grocery store.  Most larger grocery stores have a dietitian on staff.  They can show you great, more nutritionally sound alternatives to your regular foods and often can recommend great cook books, have meetings or nutrition plans that can really help you lose weight and eat great.

How does good nutrition pay?  I know, it's expensive to eat healthy.  But, it does pay in the long run.  People who eat right live a more lengthy and quality life than those that don't.  They have less medical bills and are generally healthier people.

Try the Fooducate app on your phone!  This is a great app to show you healthier alternatives to the foods you already eat!

Thursday, October 25, 2012

Beat Obesity

The Obesity epidemic in the United States is out of control.  I know, I used to be obese.  I've been working hard at losing weight for over a year and a half.  I was a size 24, then a 20....now I'm down to a 15.  I have 40 more pounds to lose to get to my goal weight, which means I should be around a size 11.  I will be so happy to reach all of my fitness goals!

Start today with one small change.  Substitute a health snack for an unhealthy one.  Switch up your soda for a glass or two of water.  Stop buying unhealthy foods.  Take a walk daily; it doesn't have to be long.  Every single small change you can implement into your daily life will have long term effects.  Small steps lead to big changes over time.

You could lose 40 lbs by next year if you start today, get really serious with a plan and stick to it!  You can do it.

Tuesday, October 9, 2012

Try Again

I've missed more than 9,000 shots in my career. I've lost 

almost 300 games. 26 times, I've been trusted to take the 

game winning shot and missed. I've failed over and over and 

over again in my life. And that is why I succeed.

 -Michael Jordan

Thursday, October 4, 2012

Food Scarcity: How Does It Effect You?

Continuing to eat clean and healthy may become more and more expensive.  Americans have had it really good for a long time.  The thought of not having affordable food is the farthest from our minds.  With the lack of Russian production last year and the drought in the southern US states last year and the expanding drought in the US this year, food isn't within reach for people worldwide.  Food is a basic necessity and we have to have it to survive.  Are you prepared?

The following countries have been greatly effected by raising food prices; Morocco, Algeria, Libya, Egypt, Sudan, Gaza, Syria, West Bank, Iran, Iraq, Yemen, Bahrain,  Djibouti.  Now, if you're not familiar with where theses countries are, they're in the Middle East.  Yes, I mean those countries that have the oil.  That just goes to show, you can't trade oil (not a necessity) for food (a necessity).

I paid over $5 a bundle for asparagus.  Wheat, sugar, pork and beef are at all time highs.  Inflation is working it's magic and people are pushing extras out and food supply is tight.

Go Foods have a 25 year shelf life if you're wanting to stock up on foods.  Start growing the foods you can; lettuce, potatoes, tomatoes; whatever you can fit in the space you have.  Mel's Guide To Square Foot Gardening can get you started maximizing your space to grow your own veggies in what little space you have.  I utilize window boxes inside in the winter to grow greens.  Pinterest has good ideas on gardening too!  If you don't have a deep freeze, get one.  Buy sides of beef, buffalo and/or pork locally at your locker.  It dramatically cuts the price, supports local and it's fresh.

Tuesday, October 2, 2012

America's Food Crisis: The Omnivor's Delimma

I came across this video about a book I've been thinking about reading.  Being raised on a farm and being a farmer myself, I understand both sides.  It takes a balance of foods to be healthy.  But, it takes A LOT of food to feed the world.  There has to be an answer somewhere.

Monday, October 1, 2012


Refined sugars are TERRIBLE for your body.  AND, Cancer feeds on it.  Eat clean, naturally sweet foods, like fruits, and beat sugar cravings.