Flack Attack Fitness

3 day refresh lunch :-) I am feeling so much better than I was when I started! Day one was rough because of all my poor food choice the last 2 months but today I feel like a million bucks and have so much energy :-)

The last 2 months I have not been very good at staying on track with my eating and workouts. Summer has been super busy, all the kids are home and summer BBQ's, parties and treats have done me no favour and I put back on 7 pounds!!! :-( After the results I got with Max 30 and how far I came this last year with my health, weight loss and fitness I have been really frustrated with myself for going back to old habits and not making myself a priority. I started my 3 day refresh yesterday and 21 day Fix and I am already feeling so much better and have more energy :-) Sometimes we stumble along the way, but you can get back up are keep going! I choose to keep going and I feel really, really good about that

So question for you....if you could change or work on one spot on your body what would you want to work on the most?

My half marathon yesterday was AMAZING!!!! Running through the vineyards of Dundee was breath taking! I am so glad I tried this one because going into I was really nervous about all the hills and everyone said this is one of the most difficult half marathons they have EVER done! I was truly concerned about NOT being able to finish it!!! Lol But, it turned out to be one of my favorites and I feel like I did really well! I am glad I stepped out of my comfort zone and did it anyways despite my worries! You never know what you can do until you try!!! So don't let something intimidate you because it might be "hard" or something new and scary to you. JUST TRY IT, because you are AWESOME!!

June is the month of 21 DAY FIX deals!!!

21 Day Fix & 21 Day Fix Extreme are BOTH on sale and if you feel stuck, don't know where to start or just want a new program to try...THIS IS IT!

When you buy the 21 Day Fix or Fix Extreme Challenge pack you get the ENTIRE workout program for only $10! This is one of my favorite programs and one that is so easy to incorporate into your life. If you are interested in more info about this great program, comment below or message me!

My 21 Day Fix & Fix Extreme Challenge Group starts Monday, July 6th!

Back by popular demand, tomorrow starts my FREE 14 Day Double "A" Challenge Group! We are focusing on our ARMS & ABS this go round and you wont want to miss this!!!

Comment "I'm in!" to join this fun & free challenge group to get your body moving and work on those Arms and Abs!

This is very true! You can't just diet and expect to be where you want to be physically & emotionally. It needs to be part of your life! Feeling good on the outside AND inside is equally important! make it your lifestyle to eat healthy and be physically active:-)

What do you see when you look at this?

Alright so I took the last two days off since I ran my half marathon on Sunday and then yesterday because I was sore and I have shin splints! BUT, I am feeling a little better today and am ready to jump back at it! Super excited!!!

What an amazing experience yesterday! I was so nervous and really worried I wouldn't be able to do it. But you know what? I did it anyways, and I don't have some amazing finishing time and that's OK!! My goal was to FINISH and I did at 3:20:54, 10 minuets before I thought I would!

The experience of completing my first half marathon was so unbelievably awesome for me and there is NO way I could have done this a year ago! I did not train as consistently as I would have liked with my running but the one thing that was consistent were my Beachbody workouts and it helped so much!

One of the MOST important things for me was my husband was such a huge support for me by telling me I could do it, cheering me on as I crossed the finish line and doing the race with me! I could not have done it without your amazing support hunny! I love you so much and I can't wait to do more with you and the kids!

Don't ever limit yourself, because your mind can trick you into thinking you can't do certain things because of whatever reason. BUT YOU CAN!!! Do them, TRY! You will be surprised at what you can do if you just do it!

It has taken me almost 30 years just to feel comfortable enough to be ME...and I am so much happier than I ever was when I was trying to please everyone else

We are all busy and of you can make eating healthy quick and easy why not do it?? When you are making dinner, make extra! Portion it out for lunches to take to work the next day! Or I have larger tupperware containers I put my extra veggies and protein in so I can scoop out what I need and reheat for a quick easy meal or snack at home!
Eating healthy doesn't have to be hard, so work smarter NOT harder when it comes to your food! :-)

There are some amazing deals going on this month!!! If you have been looking or even considering at getting a new in-home workout program don't wait, because these prices are not guaranteed after May! Contact me for more info and to get yourself on your way to a healthier, happier YOU! :-)

INSANITY MAX:30™ & Shakeology® Challenge Pack—only $180 (Regularly $205)
INSANITY MAX:30™ Kickstart and Shakeology Challenge Pack—Only $220 USD (normally $245 USD).*
Body Beast® & Shakeology Challenge Pack—only $140 (Regularly $160)
EXTENDED! PiYo® & Shakeology Challenge Pack only $140—(Regularly $160)
EXTENDED! PiYo & Shakeology Challenge Pack Kickstart—only $180 (Regularly $205)
EXTENDED! Ultimate Reset® & Shakeology Challenge Pack—only $275 (Regularly $305)

I can’t believe it has already been a year since I started with Beachbody! When I was first starting out it felt soooo far away and here it is! As I was writing this it was so crazy to me how much has happened and changed this last year with me, my family, with how we eat, how we feel and what we are doing to live a healthy active lifestyle. It has been such a blessing to have made these changes in our lives and I wanted to share my story.
Being a mother of four kids under the age of 5 years old I struggled with finding the time to eat healthy, exercise and make myself a priority. I would snack off the kid’s plates, eat whatever was around, not sleep much and definitely not exercise because when would I have time for that between diapers, cleaning and chasing kids? Then at the end of the day, I would have my usual large glass of wine (or two lol) after the kids were a sleep to wind myself down in front of the TV before going to bed.
I had been watching my friend Ashley’s transformation on facebook for about a year before I finally made the decision to give it a try, because in all honesty I was skeptical it wasn’t going to work because I had tried so many other things. But what did I have to lose? I signed up as a discount coach not really anticipating actually making a successful business out of it, but because I wanted the discount and we couldn’t afford to pay anymore.
Then, I did my first Biggest Loser Challenge Group and I lost 22 pounds in 90 days with T25! It was actually working! I felt so much better, I wasn’t as tired and I truly started to feel like there was a light at the end of the tunnel. Posting my weekly results and having others to talk to about what I was going through and celebrating all our successes together was such huge help and so motivating. Even though I got good results with T25, it was not my favorite program and towards the end of it I struggled to stay focused and felt like I wanted to try something else. So, I decided to give 21 Day Fix a try since I had hit a plateau with my weight loss and was struggling with my meals.
When I got 21 day Fix it was one of the biggest helpers in really getting me to understand what and how much of everything I needed to be eating. It was so simple and convenient to eat this way and having Shakeology was one of the best parts. Mornings can be CRAZY in my house trying to get everyone ready, fed, off to school, etc. so to have a quick shake I can throw together packed with tons of superfoods has been a HUGE help! Then after 21 Day Fix I tried Max 30 and really found out what my body is capable of! It was such an eye opener to me. I was doing regular burpees and high jumps without any modification by the end of it, I had muscles you could actually see and it was AMAZING! Of course there were times along the way where I didn’t eat very well during vacations, holidays, birthday parties etc. and I was so happy I had the 3 Day Refresh to help me get myself back on track during those times!
As this last year has gone on, I have lost a total of 40 pounds and 33.5 inches off of my body, I am training for my very first half marathon (with my husband!) in May and I have another one in July and I couldn’t be more excited! Just the other day I pulled my summer clothes out since it had been so nice out and I could not believe how big they were on me! I know a year seems like it is so long, but a year goes by in a blink of an eye and I am so glad I chose that day to start focusing on me, my health and my family. Thank you Ashley for helping me find the courage and the strength to believe in myself, get my life back and create an amazing business for me to help support our family! Also the biggest thank you goes to my amazing husband for always standing by me and believing in me every step of the way! I could not have done it without your love & support! I am so excited to see what this next year will bring for us and all the progress to come with my amazing Challengers that continue to inspire me everyday!

I LOVE to clean with white vinegar! It has so many uses and most of the things that go with it to make cleaners are already in your house! And we know buying cleaner at the store can be super expensive!
This is my go-to for cleaning my microwave:
Instead of wearing yourself out by scrubbing, simply fill a bowl (one that is microwave safe) with 1 to 2 cups of water, 2 tablespoons of white vinegar and a few drops of your favorite essential oil (if you want). Place the bowl in the microwave and run for 5 minutes. If you have a really messy microwave, leave it sitting in there for a few extra minutes after the timer goes off. Then just wipe clean with a damp towel.
Best and easiest way to clean it! Try it out, you wont be disappointed :-)

It's Friday, it's Friday! :-D

I love me some Shaun T!!! Take 5 mins. and do this belly busting workout! You can even do it in the kitchen!

https://www.youtube.com/watch?v=l0WlO-lNJ3M

Shaun T's Hip Hop Abs - 5 Minute Ab Blaster Get Shaun T's Hip Hop Abs Rockin' Abs and Hard Body Video while supplies last! Shaun T is the creator of Beachbody's INSANITY, Focus T25, Hip Hop Abs and Roc...

12 MORE DAYS left to get entered to win a FREE program!

How do you get entered??

Purchase a Challenge pack from me between 3/21 and 4/21 and you will be entered in the drawing for you next program FREE!!! If you have been waiting around for the "right time", THIS IS IT, message me now! You don't want to miss this :-D

So, the new healthy banana bread recipe I made yesterday turned out amazing!!! You can even make little fun additions like dark chocolate chips, pecans, coconut flakes, etc. to change it up a bit! :-) I hope you love this as much as I do!

Whole Wheat Oatmeal Banana Bread
(Makes one 9in. loaf)

Ingredients:
Cooking spray
1 heaping cup mashed banana
1/3 cup honey
1/3 cup unsweetened applesauce
1 teaspoon vanilla
1 egg
3/4 cup unsweetened vanilla almond milk (or skim, coconut, etc.)
1 1/2 cups whole wheat pastry flour
1 cup rolled oats
1 1/2 teaspoons baking powder
3/4 teaspoon baking soda
1/4 teaspoon salt
1 teaspoon ground cinnamon

Instructions:
Preheat oven to 350 degrees F. Spray 9-inch loaf pan with nonstick organic cooking spray.
In large bowl combine mashed banana, applesauce, honey, egg, almond milk and vanilla until well combined and creamy. In separate medium bowl whisk together whole wheat flour, oats, baking powder, baking soda, salt and cinnamon. Add wet ingredients to dry ingredients and mix until just combined (don't overmix!).
Pour into prepared loaf pan, sprinkle oats over top (if desired), and bake for 60-70 minutes or until toothpick inserted into center comes out clean with a few crumbs attached.
Remove from oven and place on wire rack to cool completely. Cut into 12 slices and enjoy! Keep bread tightly wrapped to maintain moisture.

To make vegan:
Use brown sugar, agave, or pure maple syrup instead of honey. Simply omit egg; the banana bread should still hold together just fine. However you can use a flax egg as well.

To make gluten free:
Use an all-purpose gluten free flour instead of whole wheat; make sure you also use gluten free oats and that all other ingredients are gluten/alcohol free (such as vanilla).

The Clackamas County Spring Garden Fair is coming up! I am so excited, my Mom & I go every year! Now to finish making my garden plans and finish turning the soil to get ready! Who else is going?

http://www.clackamascountymastergardeners.org/SpringGardenFair.htm

Clackamas County Master Gardeners Plant-Check: This free service is available to make your shopping effortless; just drop off your purchases and volunteers will hold them until you are ready to venture home. We made pick-up easy with a drive up area to get you on your way quickly. Plant-Check closes at 4:30 on Saturday, and 3:30 on…

Want a tasty, healthy alternative to Shepard's pie? Try this!

Turkey Herder Pie Recipe
(21 Day Fix, 21 Day Fix Extreme and Max 30, approved!)

Ingredients:
1 teaspoon olive oil
2 cloves garlic, minced
1 tablespoon of onions
1 green container of Peas/Carrots/Corn (I bought a frozen bag)
1 red container of ground turkey meat (or bison, beef, etc)
1/2 teaspoon finely chopped fresh thyme
1/2 teaspoon garlic powder
Pinch of Pink Himalayan salt
2ish red-skinned potatoes, cubed (1 yellow container later)
1 blue container shredded sharp Cheddar or non-dairy cheese (optional)
Freshly ground black pepper
Sprinkle of paprika

21 Day Fix Containers used: 1 green, 1 red, 1 yellow, 1 blue

Directions:
Preheat the oven to 425 degrees F. Heat the oil in a medium ovenproof skillet over medium-high heat. Add the garlic, carrots/peas/corn and onions; cook until tender and beginning to brown, about 5 minutes. Add the turkey, garlic powder, salt and thyme, and continue to cook, breaking the turkey up with a spoon, until the turkey is cooked through and lightly browned.

Meanwhile, place the potatoes in a medium pot and cover with cold salted water. Bring to a boil, lower the heat and simmer until tender when pierced with a knife. Drain the potatoes and return to the pot over low heat. Stir the potatoes for a couple of minutes to dry them out. Transfer to a bowl and mash them with your fork, adding a tiny bit of water (1/8 tsp) at a time until you reach your desired consistency. Season with salt and pepper.

Lightly spray an oven safe cooking dish (I used a small/medium Corning ware) Pour the veggies & meat mixture into the dish and cover with a yellow container of the “mashed” potatoes.

Lightly mist with nonstick cooking spray or oil mister and cover with a blue container of cheese (optional). Sprinkle the top with Paprika. Bake until the potatoes are lightly browned, the cheese is melted, and the turkey filling is bubbly around the edges, 10 to 15 minutes.

Did anyone feel like this yesterday?? Lol

I feel like I did pretty good. A scoop of potatoes, stuffing and a slice of apple pie w/ a little icecream at my families house and I only had 3 candy corns out of the kids basket! Phew! Lol
Don't feel like just because you had a bad meal or a bad day that you cant just shake it off and do better with your next meal! Don't let that derail your progress!
I am back on track with my eating today and getting my workouts in! :-) And NO I don't regret my tasty treats yesterday!

Need a healthy side dish to take to Easter lunch or dinner? Here is a quick, healthy and easy side:

Pasta with Asparagus, Tomatoes and Feta

1/2 box whole grain pasta
1 Tbsp. extra virgin olive oil
1 bunch asparagus spears, cut in 3/4″ pieces
1 tsp. minced garlic
Cherry tomatoes, halved
1/2 C. chicken broth
2 oz. feta or blue cheese

Prepare pasta according to package directions. Meanwhile, saute chopped asparagus in 1 Tbsp. olive oil and garlic until tender. Add 1/2 C. chicken broth and drained pasta. Remove from heat. Add tomatoes and feta cheese. Serve immediately.

ENJOY! :-)

There is going to be lots of tasty treats and savory family dinners today and you know what? Treat yourself a little! Give yourself permission to have a small piece of pie or a scoop of mashed potatoes, then fill your plate with healthy fruits & veggies!

Also, DO YOUR WORKOUT this morning! NO MATTER WHAT! We are all busy, but trust me, you will thank yourself for doing it :-)

Here is a fun Easter workout for those extra sweet treats, you may or may not be tempted to indulge in! Think before you eat and don't mindlessly eat whatever just because it's a holiday!

Have a great Easter everyone!

We got our eggs all dyed and then moved on to the kids birdhouse project! We had so much fun helping the kids paint birdhouses! They did such a great job! What fun activities is everyone doing today?

I seriously LOVE grilled cheese sandwiches! Don't you?
I love that I can make a healthy and tasty grilled cheese sandwich and still stay on track with my 21 Day Fix Extreme eating plan!
Use 2 slices whole grain bread, 1 slice reduced fat cheddar cheese, 2 tsp coconut oil (to use instead of butter) and grill like you normally would! Uses 2 yellow, 1 blue and 2 tsp. I only have this every once in a while, but it is so good! Also venture out and use sliced tomatoes or fresh basil! So many good, healthy ways to make it! Enjoy! :-)

Monday, April 6th starts my next FREE 14 Day Double "A" Challenge Group!
It's time to start getting ready for summer and what better way to do it then focusing on Arms & Abs!