Shae Blackburn

I’m looking for some healthy lunch ideas 💡so post your favorite healthy recipe in the comments below 😄

These kids & their slime.

This 26 week pregnant 🤰 Momma got her workout in. How about you?

Healthy & filling breakfast 🍳

12 Weight-Loss Excuses and How to Beat Them
1. I don’t know where to begin.
The process of losing weight can seem like rocket science at the beginning. But here’s the truth: You don’t need to have an advanced degree or set of special qualifications to start getting fit and shedding pounds.

“You don’t need a gym membership, a trainer, or fancy prepared meals,” says Dunston. “Start with the basics we learned in grade school: Eat less, move more. It doesn’t need to be a big production,” she explains.

In other words, start by making one healthy decision one decision at a time. Climb the stairs to your office. Squeeze in a set of squats as you wait for your coffee to brew. Pass on that afternoon snack. Take a 20-minute walk around your neighborhood after dinner.

Keep things simple, says Dunston. Before long, the seemingly small decisions you make to prioritize your health will add up.

2. I have too much weight to lose
The prospect of losing a large amount of weight is nothing short of daunting, but you don’t want to pull yourself out of the game before you’ve even taken a swing at bat.

“[I have too much weight to lose] is a self-defeating statement,” Dunston says. She recommends reading stories by people who had more weight to lose than you and were successful in their efforts. Use these success stories as inspiration and confirmation that your goals are possible.

You should also try reframing your thoughts: Instead of focusing on an end result that feels light years away, focus on making small changes that will carry you — slowly but surely — toward a healthier version of yourself. Celebrate progress over perfection.

3. I’m too old
You’re never too old to start taking control of your health. Strength, agility, and energy aren’t perks limited to the young. “The human body is designed to adapt, and it retains that ability right up until the moment the heart stops beating,” says Trevor Thieme, C.S.C.S. and Beachbody’s fitness and nutrition content manager. “That means no matter how old or unfit you are, your body is always ready to improve its condition,” he explains.

In fact, research shows that adults over the age of 65 who lift weights just twice a week don’t just lose fat and gain muscle, they also lower their risk for all-cause mortality.

Start with one thing you’d like to change — whether it’s eating more colorful meals or trying a new workout — and make it happen. Once you make a few easy changes to your routine, you’ll realize that your ability to adapt, learn, and challenge yourself isn’t incumbent on your age.

weight loss, weight loss excuses, lose weight

4. My schedule is too busy right now
Here’s an unfortunate truth: Life will always be busy. In fact, there’s a high likelihood that it may become even busier as time goes on, and your commitments and responsibilities double.

Don’t wait for some ideal, arbitrary future time to start taking charge of your health. “You can’t lose weight in the future, ever. You can only ever do it in the now,” Dunston says. “Because weight loss requires changes in behavior that, if you are not willing to make right now, you can’t ever make in the future,” she adds.

And you don’t need a gym membership or fancy equipment to get a killer workout in. Sign up for streaming workouts and you can get your sweat on whenever you want from the privacy of your own home. Plus, workout programs you can do online makes it easy to stick to your goals while you travel. “You can work out anywhere you can access the Internet with a computer or mobile device,” Thieme says.

Push your health to the top of your to-do list. Instead of viewing exercise and meal prep as optional activities or bonus tasks for when you have extra time, make them non-negotiable commitments, like brushing your teeth, showing up to the office on time, or picking up your kids from school.

5. I don’t know how to eat healthy
“People get bogged down in the idea of transitioning from how they’re eating to eating a perfect diet,” says Paige Benté, M.S., R.D., and Beachbody Nutrition Manager. But it doesn’t have to be black and white — even the smallest changes are beneficial, she explains.

Start with whatever seems most doable. Drink one less soda a day. Eat fruit as a snack. Sip a glass of water before every meal. Eat your sandwiches open-faced or wrap them in lettuce. To incorporate more veggies into your meals, “fill half of every lunch and dinner plate or bowl with non-starchy veggies,” Newgent says. Focus on eating whole, minimally processed foods as much as possible.

Newgent also recommends making small tweaks to your favorite meals, like doubling your veggie servings or swapping refined grains like white rice and white bread for whole grains like brown rice, whole-wheat pasta, or quinoa.

weight loss excuses, losing weight, weight loss

6. I don’t have time to cook nutritious meals
You don’t have to break the bank with expensive ingredients and complicated kitchen tools to cook wholesome meals. In fact, it can be as easy as tossing everything in a single pot. Bookmark healthy recipes and learn some new tricks and you’ll be a master chef in no time.

“Stock up on nutritious quick-cooking and no-cook ingredients, such as canned beans, canned low-mercury tuna, nuts, seeds, dried fruits, and whole-wheat couscous,” suggests Newgent. “Keep healthful entrees stashed in your freezer, too, such as veggie burger patties and bean burritos,” she says.

And remember, eating healthy doesn’t mean you need to buy everything fresh. “Frozen vegetables are your friend,” Benté says. “They’re usually picked at their peak of ripeness and flash frozen on sight, so they maintain their nutrients,” she explains.

For a quick and easy lunch or dinner, Benté suggests making a burrito bowl — skip the sour cream and shredded cheese — with meat, frozen veggies, precooked quinoa, and a scoop of hummus or salsa.

To save even more time, learn how to meal prep so you always have healthy options ready to go.

7. My family doesn’t like healthy food
You don’t have to cook two separate meals — grilled cheese for the kids and grilled chicken breast for you — to feed your family and stay on track with your weight-loss goals.

Instead, aim to cook more healthful versions of your family’s favorite foods. “For instance, if pizza is their pick, have pizza!” Newgent says. “But begin the meal with a salad, even if it’s just a very basic one. After salad, serve the pizza. Go light on the cheese and thin on the crust. Try fun-cut veggies or even pineapple as a topping,” she says.

It’s also a good idea to get the kids involved in the shopping or meal-prep stages of cooking. Look at fun recipes you’d like to try (like frozen banana pops or breaded chicken tenders), then spend time together in the kitchen experimenting. “The more they’re involved, the more they’re likely to eat the healthy foods you serve,” Newgent says.

8. I’m too stressed to think about exercising
If you’re too stressed to exercise, then exercise is probably exactly what you need. “Exercise calms and focuses the nervous and hormonal systems and directly counteracts the effects of stress on our brains and our bodies,” Dunston says.

In fact, the stress of exercising usually lies not in the exercise itself, but in the process of figuring out how and when to squeeze in a workout. That’s why Thieme recommends finding a way to make exercise a normal part of your daily routine.

“Find a time in your schedule that’s consistently free of demands and distractions (e.g., before the kids wake up, during your lunch hour, immediately after work), and follow a program designed by a smart trainer,” he suggests. “Once you make exercise a daily habit, it will not only cease to be a stressor, but it will help you feel less stressed in general.”

9. It’s hard to eat healthy when I eat out
Eating out and eating healthy aren’t mutually exclusive. What’s more, learning to manage your temptations and confront any unhealthy eating habits in social situations that revolve around food is a crucial part of the weight-loss process.

About 30 minutes before you eat out, Newgent suggests noshing on a piece of fruit or tiny handful of nuts to help curb your appetite. “On days you’re dining out with others, plan for extra exercise, even if it’s just walking,” she says. “Then if you indulge a bit more than usual, you’re balancing out those excess calories with activity.”

10. I’m too tired to exercise
When you feel sapped of energy, the last thing you want to do is push yourself physically. But oftentimes, you may feel lethargic precisely because you haven’t exercised.

“Research shows that as long as you aren’t overtraining, exercise often has an energizing effect on the body,” Thieme explains. “So if you feel too tired to workout, try working out anyway — you’ll likely find that you walk away from your training session feeling very differently,” he says.

You should also focus on getting more sleep. “Most people don’t get the recommended minimum of seven hours of sleep a night, and racking up sleep debt can torpedo your energy level,” says Thieme.

When all else fails, try exercising in the morning. “Our energy levels are highest after a good night’s sleep, we haven’t experienced the drains from the day on our energy at this point, and competing responsibilities are at a minimum,” explains Dunston.

11. I don’t want to give up all my favorite foods
Losing weight doesn’t mean giving up everything you enjoy. In fact, that kind of self-imposed restriction might make it more difficult for you to sustain healthy eating habits in the long-term.

Feel free to incorporate your favorite foods and indulgences into your routine, but be aware of portion sizes and aim to make healthy modifications whenever possible, advises Newgent.

For example, if you love comfort food like mac and cheese, “plan to have half a bowl of macaroni and cheese and half a bowl of steamed spinach, then mix them together so you’ll have a bowlful of goodness,” Newgent adds.

12. Working out isn’t fun
Exercising shouldn’t be a chore. “If you don’t enjoy [it], you haven’t found the right type of exercise, workout program, or trainer for your fitness level and personality,” Thieme says.

Try mixing up your exercise routine with something you like, Dunston recommends, whether it’s dancing, running, or riding your bike around town. You can also work out with a friend to keep things interesting, or listen to a juicy podcast or fun playlist to make the time pass more quickly, she adds.

The Best Way to Lose Weight
The most effective strategy for weight loss combines regular moderate to high intensity exercise with a healthy, balanced diet. Focus on cutting down on unrefined, processed foods, and aim to get 40 percent of your daily calories from carbs like veggies, fruits, and whole grains, 30 percent from lean protein, and 30 percent from healthy fats.

When it comes to your workout, consider switching up your usual routine to burn more fat. “Steady-state cardio (e.g., jogging, cycling, etc.) isn’t all that effective for weight loss because the body adapts to it quickly,” Thieme explains. “So if that’s how you’ve always exercised, consider trying something different, like strength training or high-intensity interval training (HIIT), which studies show are the most effective forms of exercise for losing fat.”

Beyond exercise and healthy eating, make sure you’re getting plenty of sleep, staying hydrated, and keeping your stress levels as low as possible.

The Bottom Line
It’s never too late to start taking ownership of your health. But before you get overwhelmed at the prospect of overhauling your diet or beginning a new workout regimen, start small: identify one healthy change you can make and commit to it. Before long, you’ll have a newfound sense of confidence that’ll help you incorporate even more healthy habits into your life so you can lose weight and feel your best.

https://www.beachbodyondemand.com/blog/grilled-pork-chops-with-peach-and-jalapeno-salsa

Yummy!!

Grilled Pork Chops with Peach and Jalapeño Salsa | The Beachbody Blog This flavorful peach and jalapeño salsa makes a superb summertime topping for grilled pork chops. It's easy to make and is ready in minutes. Get the recipe.

2 egg crepe with mashed strawberries warmed in lime juice...YUMMY 🍓🍳

Where does the fat go?

When you “lose” body fat, the fat cell (also called an adipocyte) does not go anywhere or “move into the muscle cell to be burned. The fat cell itself, (unfortunately) stays right where it was – under the skin in your thighs, stomach, hips, arms, etc., and on top of the muscles – which is why you can’t see muscle “definition” when your body fat is high.

Fat is stored inside the fat cell in the form of triaglycerol. The fat is not burned right there in the fat cell, it must be liberated from the fat cell through somewhat complex hormonal/enzymatic pathways. When stimulated to do so, the fat cell simply releases its contents (triaglycerol) into the bloodstream as free fatty acids (FFA’s), and they are transported through the blood to the tissues where the energy is needed.

A typical young male adult stores about 60,000 to 100,000 calories of energy in body fat cells. What triggers the release of all these stored fatty acids from the fat cell? Simple: When your body needs energy because you’re consuming fewer calories than you are burning (an energy deficit), then your body releases hormones and enzymes that signal your fat cells to release your fat reserves instead of keeping them in storage.

For stored fat to be liberated from the fat cell, hydrolysis (lipolysis or fat breakdown), splits the molecule of triaglycerol into glycerol and three fatty acids. An important enzyme called hormone sensitive lipase (HSL) is the catalyst for this reaction. The stored fat (energy) gets released into the bloodstream as FFA’s and they are shuttled off to the muscles where the energy is needed. As blood flow increases to the active muscles, more FFA’s are delivered to the muscles that need them.

An important enzyme called lipoprotein lipase (LPL), then helps the FFA’s get inside the mitochondria of the muscle cell, where the FFA’s can be burned for energy. If you’ve ever taken a biology class, then you’ve probably heard of the mitochondria. This is the “cellular powerhouse” where energy production takes place and this is where the FFA’s go to be burned for energy.

When the FFA’s are released from the fat cell, the fat cell shrinks and that’s why you look leaner when you lose body fat – because the fat cell is now smaller. A small or “empty” fat cell is what you’re after if you want the lean, defined look.

It was once believed that the number of fat cells could not increase after adulthood, only the size of the fat cells could increase (or decrease). We now know that fat cells can indeed increase both in size (hypertrophy) and in number (hyperplasia) and that they are more likely to increase in number at certain times and under certain circumstances, such as 1) during late childhood and early puberty, 2) During pregnancy, and 3) During adulthood when extreme amounts of weight are gained

Some people are genetically predisposed to have more fat cells than others and women have more fat cells than men. An infant usually has about 5 – 6 billion fat cells. This number increases during early childhood and puberty, and a healthy adult with normal body composition has about 25 to 30 billion fat cells. A typical overweight adult has around 75 billion fat cells. But in the case of severe obesity, this number can be as high as 250 to 300 billion!

The average size (weight) of an adult fat cell is about 0.6 micrograms, but they can vary in size from 0.2 micograms to 0.9 micrograms. An overweight person’s fat cells can be up to three times larger than a person with ideal body composition.

Remember, body fat is basically just a reserve source of energy and fat cells are the like the storage tanks. Unlike a gas tank in your car which is fixed in size, however, fat cells can expand or shrink in size depending on how “filled” they are.

Picture a balloon that is not inflated: It’s tiny when not filled with air – maybe the size of your thumb. When you blow it up with air, it can expand 10 or 12 times it’s normal size, because it simply fills up. That’s what happens to fat cells: They start as nearly empty fat storage “tanks” (when you are lean), and when energy intake exceeds your needs, your fat cells “fill up” and “stretch out” like balloons filling up with jelly (not a pretty picture, is it?)

So you don’t actually “lose” fat cells, you “shrink” or “empty out” fat cells.

Take-home lessons:

1. Calories count!The signal that triggers your body to release adipose from fat cells is an energy deficit… you have to burn more than you eat.

2. Cut calories conservatively. Starving yourself may cause quick weightloss at first, but never works long term because it actually decreases the activity of fat burning enzymes that release fat from the cells. to avoid this “starvation mode” use exercise to BURN THE FAT, not very low calorie crash diets.

3. Get control of your weight now. If you are gaining weight, and especially if your weight is climbing upwards out of control, make a decision to STOP RIGHT NOW. Your fat cells might be multiplying, making it more difficult to burn fat in the future. NOW is the time!

4. If you’ve already lost weight, you must be forever diligent. Your fat cells are not gone, they have merely “shrunk” or “emptied out.” Fitness is not a 12 week program, its a lifestyle. To stay lean you have to eat clean and stay active

5. Genetics are only a minor factor. You may not have control over how many fat cells you were born with, but you do control the major factors that determine how much fat you store: lifestyle, exercise, nutrition, mental attitude.

Genetics are not an excuse. The past is not an excuse. Your present condition is not an excuse. You can either make excuses or get results, but you can’t do both.

So keep educating yourself about the science, read these newsletters, take action every day and go out there and make it happen!

Here are some easy & delicious recipes to try!

11 Healthy Side Dish Recipes That Only Need 3 Ingredients Whipping up sides is as easy as one, two, three!

Why do you want to be fit & healthy?

I want to serve God & my family longer.

Make sure you have a buddy with you to motivate & encourage you 😁

My weeks go so much better when I plan in advance.

Cucumber noodles with an avacado sauce with tomatoes & flax meal.

It's Sunday!! Take the day to relax & reflect on the past week & plan next week so you have less stress.

REMEMBER this is the day that the Lord has made. We will rejoice & be glad in it.

Here is a yummy kid pleasing recipe!

http://lesssugarnaturally.blogspot.com/2013/01/sugar-free-coffee-shop-drinks.html

This was soooo helpful when I began my fitness journey

Less Sugar Naturally: Sugar-Free Coffee Shop Drinks http://lesssugarnaturally.blogspot.com/2013/01/sugar-free-coffee-shop-drinks.html

http://lesssugarnaturally.blogspot.ca/2013/02/Kale-Quinoa-Sweet-Potato-Salad.html

Yummy recipe for dinner🍠🍠🍠🍠

Less Sugar Naturally: Kale Quinoa Sweet Potato Salad I just found your blog and am enjoying reading about your journey. I've been striving for less sugar in my family's diet. We eat mostly whole foods, so it's all a part of the journey. I'm looking forward to trying this salad!

Here is one of my families favorite recipes:
Tortilla Soup

Food Processor:
3 cups of chicken or vegetable stock
1 rib celery
1 carrot (cut in 3rds)
1 clove garlic
1 small bell pepper or piece of a pepper
1 roma tomato (or handful of cherry tomatoes)
handful of fresh cilantro
1-2 tsp. of taco seasoning
a few pieces of onion
Throw it all in. Turn on your machine and do the magic. I then transferred mine to a pot on the stove, but you can just use preheated water if you want. Top it with tortilla strips if you have them, or when I saw it done, he just put tortilla chips right into the processor last thing. You have tortilla soup!! It is delicious!

If you have blood pressure issues, would like to get off of our medication, have sore joints, poor digestion, food cravings OR if you are pregnant, planning to get pregnant, nursing or post pardem then I have something for YOU...

It's called Shakeology! It is a Super food drink that nourishes your body down to the cellular level.

It has -no artificial colors or flavors AND is soy free.

If you'd like to try it let me know in the comments below

The scale does NOT define you!

If you want exceptional health you have to put exceptional food INTO YOUR BODY!🍯

6 of these ingredients are in my Shakeology!

If your interested in trying it comment below "exceptional health"

We are preparing food for the week! Thank you to my AWESOME 14 yr old daughter Mickenzie for all of her help.👏

Here are some of my senior year pics from High School
I was about 200 lbs. I felt terrible. I was always constipated or had diarrhea. I know too much info.
Fast forward to NOW!! I am all about being fit & healthy so don't judge a book by it's cover. Now people assume I have always been lean & fit.

http://www.straightupfood.com/blog/2015/06/07/beefless-stew/

I made this stew for dinner last night & it was a crowd pleaser!! My kids did add some salt to theirs.

Beefless Stew - Straight Up Food This hearty stew has everything you love about beef stew, but without the beef! It has large chunks of potato, carrot, celery, and onion, and portabella mushrooms stand in for the beef. Garlic, paprika, and fresh rosemary provide excellent flavor. Print Beefless Stew Prep time: 30 mins Cook time: …

Are you surrounding yourself with positive & encouraging people who will help you achieve your goals in life?
That is one thing I LOVE about My Beachbody family. They encourage me to be a better wife, mom, Jesus follower, & citizen.

💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦
How much water are you drinking everyday??

I easily get in 100 oz of water by carrying around this large water bottle.

Water helps control your appetite while nourishing your body.

If your lips & throat are dry you need more water.

Make sure you are heading to the store & getting your food prepped for the week!

I know Sundays are filled with faith, family, food, & fun BUT you can still eat healthy even if you have to pack it up & take it with you☺