Holiday Workout

With the craziness of the holiday season and all the holiday treats.... this is a rough time of year to stay on track and to fit a workout in. Here is a workout less than 10 minutes anyone can fit in from one of my favorite trainers.  Love his sense of humor and energy!  Enjoy!




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Taco Lettuce Wrap

I love lettuce wraps and love tacos but never would have thought to put the two together.  I found this healthier alternative to the traditional taco.  TACO LETTUCE WRAPS.  This is a very simple meal idea for those busy evening.

• Cook up the ground beef- Usually I use ground white turkey breast but this time I used grass fed organic beef that I get from a local food co-op
• Mix in the taco seasoning according to the package
• Romaine lettuce leaves
• Any toppings you prefer.  I used shredded cheese and tomatoes.  You could add light sour cream, taco sauce, avocado and whatever your toppings.

Once done scoop the ground beef on to the lettuce, add your favorite toppings and ENJOY!


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352 Fit Club Presents- T-25 Speed 3.0

 

 

Stepping it up this week and already seeing results with some definition in my arms (really need to work on the upper body strength for some of those obstacles), in my abs and legs.  My clothes are fitting better too!  I workout ~ 5 times a week on a regular basis but it is amazing at how just changing up your routine a little bit can improve your results. 

 

Today's "Spartan" workout aka P90X3 workout was Agility X.  This one tests your speed and agility. LOVED this one!  Day 2 officially in the books.

 

Tuesday nights are 352 Fit Club nights.  This is a free workout we hold every Tuesday to anyone who wants to come; ANY FITNESS LEVEL- from beginners to advanced doesn't matter.  As a Fitness Coach our goal is to first and foremost help people to achieve a healthier lifestyle.  So at least one day a week you can come workout out with a great group who helps support and encourage each other to do the best you can.  Then we encourage continued exercise throughout the week.  Each week we pick different videos from the Beachbody collection of workouts. 

 

Tonight we did T-25 Gamma Phase Speed 3.0. WHEW!!!!!! Is all I can say!  Talk about breaking a sweat- I think we were all drenched.  All in all burned ~350 calories in this 25 minute workout (yup only 25 minutes is all it took.)  This workout was a fast paced hi intensity cardio workout that is from Shaun T (creator of Insanity, Hip Hop Abs etc.)  There are 3 levels Alpha, Beta and then Gamma that builds on each other.  I have heard that there is now also a Delta which I have not seen yet.

 

Everyone did such a great job (even despite some equipment difficulties LOL it all worked out. 

 

 

 As I said everyone did a great!  If you are local to the Homosassa, FL area come join us we would love to have you.  You can check out http://www.meetup.com/352-Fit-Club/events/213923782/ for more details.

Other things we do with The 352 Fit Club is outdoor LIVE Insanity, classes, OCR training as well as competing in an OCR with our team, we do outdoor workouts that consist of interval running with simulated obstacles in between and coming up in November we have a group that will be competing in the Dragon Boat races. 

For more information on how you can join us click here.

  

 

 

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Spartan Chick In Training

 



I officially decided to accept the challenge and signed up to participate in the Spartan Sprint that takes place in Tampa in February 2015, which means I need step it up with my training so I don't have to do a zillion Burpees.  For those that aren't familiar, if there is an obstacle you can't do then you have to do 30 Burpees before moving on.  That could be A LOT of Burpees....

As part of my training I've decided to incorporate a second round of P90X3.  I had such great results with my first go around that I know I will have even greater success with the 2nd round.  My official start day is today 10/20/14 so check back often as I progress through my journey.




What is P90X3?

• An extreme workout program designed to burn fat, build lean muscle, and get you ripped in 30 minutes a day.
• The latest creation by extreme fitness expert Tony Horton, who found a way to help people get exceptional results with shorter workouts.
• Explosive 30-minute routines that are packed with dynamic, high-intensity moves, designed for maximum efficiency and effectiveness

This is such a great program that WILL get you great results.  I'm looking forward to the program helping me to boost my strength and endurance so I can get through some of those obstacles with greater confidence and ease.

For more information about this program click here

 

 

 

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• Take the Beachbody Challenge       

 

Pumpkin Spice Latte

I moved to FL 3 years ago away from the cold temperatures of the Ohio winters.  Love the Florida sunshine and the fact that we can drive to the beach in less than 2 hours.  However, this time of year there is a small portion of me that does miss the Fall weather which lead to the family traditions with my siblings of going to the Apple Orchards and going apple picking or going to the pumpkin patch with all the nieces and nephews.  You can do those things down here but just not the same effect in 80/90 degree weather.  One of my other favorite things about this time of year is Starbucks comes out with their Pumpkin Spice Latte- YUM.   One of my major weaknesses (actually Starbucks coffee in general).  I always try to order the "light" version- skim milk- no whip.  I just found this recipe for a homemade version of the Pumpkin Spice Latte (healthier version) so thought I would share.

This pumpkin spice latte has half the calories of your favorite fall treat.

Total Time: 10 min.
Prep Time: 5 min.
Cooking Time: 5 min.
Yield: 1 serving

Ingredients:
1 cup nonfat milk
1 Tbsp. pumpkin puree
¼ tsp. pumpkin pie spice
2 tsp. pure vanilla extract
1 cup brewed black coffee or 1 shot espresso
1 dash ground nutmeg (to taste; optional)

Preparation:
1. Heat milk, pumpkin puree, pumpkin pie spice, and extract in medium saucepan over medium heat; cook for 4 to 5 minutes, or until mixture is hot, but not boiling. It is ready when there are many small bubbles on the sides of the saucepan.
2. Remove from heat; mix vigorously with a whisk until frothy.
3. Pour coffee or espresso into serving mug; top with milk mEixture.
4. Top with nutmeg if desired.

ENJOY!

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3 Day Refresh Approved Dinner- Carrot- Seaweed Medley

 

Carrot- Seaweed Medley

 

 

Day 3 & final day of the 3 Day Refresh.  I'm feeling much better after doing this cleanse.  It's amazing how much better your body feels when you cut out the bad stuff.

 

Tonight's dinner included 1 Vanilla Fresh Shake made with 10 oz of water, 1 cup of Organic Vegetable Broth and Carrot- Seaweed Medley (pictured above).

 

Here's the recipe for the Carrot- Seaweed Medley

 

1/2 tsp.sesame oil

1/4 medium onion, cut into thin slices

1/2 medium carrot cut into matchstick sized pieces (I bought a bag already cut this way)

1/4 medium red bell pepper, cut into 1/2/ inch chunks

2 Tbsp. shelled edamame

2 Tbsp. arame seaweed (or hijiki seaweed)

1/4 cup water

1 dash Himalayan salt

1 green onion, thinly sliced

 

Instructions:

1. soak seaweed in cool water for 5 minutes, drain and set aside
2. Heat sesame oil in large skillet over medium heat.  Add onion, cook, stirring frequently, for 2 minutes
3. Add carrots, bell pepper, edamame, seaweed and water.  Bring to a boil.  Reduce heat to maintain a gentle boil, cook, covered, for about 5-8 minutes
4. Remove cover.  Add salt; cook 1 minute.  Add green onion.  Mix well.

 

It was quick to make and tasted good.  Will definitely make again.

 

 

Click here to find out how you can try the 3 Day Refresh



 

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3 DAY REFRESH

I have my good days and bad days where my nutrition is not always the best.  Being a busy mom who works full time followed by after school/after work activities convenience sometimes wins out over what's the healthiest for us.  So to get back on track I decided to do the 3 Day Refresh as a way to kick start better eating habits. 

I am currently on Day 2 and feeling better already.  I feel less bloated and much better overall.

The 3-Day Refresh is 3-day program of specially formulated shakes, healthy snacks, and delicious, easy-to-prepare meals that have been scientifically designed to help you lose weight and break the cycle of bad eating while dramatically improving the way you

 Why Choose 3 Day Refresh?

1. You need a clean break from a period of unhealthy eating.
2. You used to eat pretty well but have recently fallen off the wagon and need some help getting back on.
3. You want to jump-start healthy eating habits for a new workout program.
4. You want to quickly lose a few pounds for an upcoming event.
5. You've never been a healthy eater, but are ready to kick-start better nutrition for the first time. 
6. You want your clothes to fit better. 
7. You want more energy.
8. You love food and want to be satisfied while you lose weight and get healthier.
9. You’ve tried liquid fasts or other fad diets and they simply don’t work. 

Here are some pictures samples of what I've eaten the last 2 days.

Steamed Veggies with a tsp. of Coconut Oil

Water

Apple Pie Shake

 

 Apple Pie Shakeology Recipe

* 1 apple

* 8 oz. water

* 1 pack of Vanilla Fresh

* Dash of Cinnamon

* Ice

 

Blend together and there you have a tasty addition to your dinner

 

 

 

 

 

Healthy Snack to get me through my afternoon at work

Apples (Honey Crisp- my favorite)

PB2 (healthier alternative to Peanut Butter (only 45 calories per serving) 

 

Final results to come after tomorrow (Wednesday). Check back.

 

 

If you would like details of how you can do the 3 Day Refresh message me and I will get you the details.

     
 

FALL IS IN THE AIR- Apple Harvest Muffins

Apple Harvest Muffins

 

Take advantage of fall with these moist muffins. They’re less than 100 calories each!

 

 

Total Time: 28 min.

Prep Time: 10 min.

Cooking Time: 18 min.

Yield: 12 servings, 1 muffin each

 

 

Ingredients:

Nonstick cooking spray (optional)

1½ cups whole wheat flour

½ cup wheat bran (or oat bran)

1 Tbsp. baking powder

½ tsp. baking soda

¾ cup apple butter, no sugar added

½ cup low-fat buttermilk (or nonfat plain yogurt)

2 large egg whites

1 medium apple, chopped (about 1 cup)

½ cup chopped pitted prunes

 

Preparation:

1. Preheat oven to 350° F.
2. Prepare twelve muffin cups by lining with muffin papers or coating with spray.
3. Combine flour, bran, baking powder, and baking soda in a medium bowl; mix well. Set aside.
4. Combine apple butter, buttermilk, and egg whites in a large bowl; mix well.
5. Add flour mixture to apple butter mixture; mix until just blended.
6. Add apples and prunes; mix until just blended.
7. Divide batter among twelve prepared muffin cups.
8. Bake for 16 to 18 minutes, or until golden brown and tester inserted into the center comes out clean.
9. Transfer muffins to rack; cool.

October Challenge Group

 

 

 

 

 

 

 

  

OCTOBER CHALLENGE GROUP

 NOW FORMING

 Introducing the NEW & IMPROVED

P90

Are you looking to start a fitness program that will give you dramatic, visible results without going to the extreme?

Are you looking to start a program but either are new to fitness or haven't worked out in a while?

Do you have chronic pain or a past injury that limits your ability to do some of the more extreme programs?

Or have you done one of the prior programs such as P90X, P90X2 or P90X3 and are looking to maintain your gains while doing a less intense program?

If you answered yes to any of these questions then this could be the program for you!

 

 

My October Challenge Group is NOW FORMING

This will be a 30 day challenge that starts on Monday October 20, 2014.  Message Me Now. 

 

You won't want to miss out on this group and just in time prior to adding those Halloween Calories.

       

 

 

 

 

 

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Are You Drinking Enough Water?

One area that I always find I struggle with is making sure that I drink enough water throughout the day. Not because I don't like it.  I do and for the most part, aside from my coffee in the morning, water is usually my drink of choice.  The problem I run into is just taking the time to drink it.  I usually get so caught up in my day that I might not even think about it.

Did you know that the average human body is made up of 75% water?  On it's been recommended that you drink 8-8 oz glasses of water per day or other recommendations suggest drink 1/2 your body weight in water.  So if you weighed 150 lbs than you should drink 75 oz of water per day- more if you are working out.

Some of the signs that you are not drinking enough water and are dehydrated include: dry chapped lips, dry skin, headaches, achy joints and fatigue.

Drinking water has so many benefits for you including the following:

1. Increases Energy & Relieves Fatigue 
2. Promotes Weight Loss 
3. Flushes Out Toxins
4. Improves Skin Complexion
5. Maintains Regularity 
6. Boosts Immune System & helps fight infection
7. Natural Headache Remedy 
8. Prevents Cramps & Sprains 
9. Puts You in a Good Mood & helps improve your productivity

If you find you have trouble remembering to drink enough water trying setting a schedule.  Maybe drink 8 oz 1st thing in the morning when you get up, then set up to drink 20 oz before each meal.  Not only will you be hydrated, but it will also help fill you up quicker for your dinner.

If your just not a big fan of the taste of drinking water, try adding some flavoring to it such as as cutting up fresh fruit and add them to the water.  Things like lemon, cucumber, mint, berries just to name a few.  Adding any of these can to your water can give you a little boost and help you feel refreshed.  

Find out how you can be part of my next challenge group

 

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• healthiest meal of your day
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352 Fit Club Presents P90X3 MMX

Every Tuesday night I help host 352 Fit Club with 3 other Beachbody Coaches on my team.  These workouts are free to the public and everyone is welcome to join us.  Each week we do a different workout from the collection of Beachbody workouts (T-25, Les Mills Pump, Insanity, P90X3, Turbo Fire, Body Beast, 21 Day Fix, PiYo...... and many more).

Our goal is to get people active and moving and taking the steps to leading a healthier life.

Tonight's workout was P90X3 MMX.  We had such a great group with high energy tonight and everyone killed the workout.

What is P90X3? 

• An extreme workout program designed to burn fat, build lean muscle, and get you ripped in 30 minutes a day.
• The latest creation by extreme fitness expert Tony Horton, who found a way to help people get exceptional results with shorter workouts.
• Explosive 30-minute routines that are packed with dynamic, high-intensity moves, designed for maximum efficiency and effectiveness.

This is such a great program that will get you great results.  I have signed up to participate in The Spartan Sprint in Tampa in February 2014- this program will be included in my training schedule to help boost my strength and endurance. 

Find out how you can join me in my next Challenge Group.

Heather Meloy's Blog: September Challenge Group Now Forming

Heather Meloy's Blog: September Challenge Group Now Forming

Heather Meloy's Blog

Heather Meloy's Blog

September Challenge Group Now Forming

Meloy Fitness' September Challenge Group 

Will Be Featuring 

Spots are now open for my next Monthly Online Challenge Group

LOSE UP TO 15 LBS IN 21 DAYS!!! 21 Day Fix takes all the guesswork out of weight loss. There's no counting, no guessing, and no wondering. Just easy-to-follow portion control and one 30-minute workout per day. 21 Day Fix makes losing weight so simple, you can see results fast—up to 15 pounds in just 21 days, all from the comfort of your own home!

Are you a busy mom and/or work full time or simply don't have the time to go from class to class for your workouts and prefer to workout in the comfort of your own home?

The workouts can be performed in the comfort of your own home- so you can do them at a time convenient for you around your busy schedule.

If you are interested in finding out more information please comment below or leave me a message and I will be get in touch with you.

If you are interested in finding out more information please comment below or email me  message and I will be get in touch with you.

This Challenge Group Starts September 22, 2014 and the spots will fill up fast so hurry to reserve your spot.

Heather Meloy's Blog: Time for Yourself

Heather Meloy's Blog: Time for Yourself

Time for Yourself

One of the important things that I've learned as I've progressed through my journey to better health and wellness, is that you have to remember the importance of taking time for yourself.  It's not all about working out and eating healthy, but also about taking the time to clear your mind so you have the time to reflect on yourself and work on personal growth.  How you do this may differ based on your interests.  For me, one of the places I like to go, one of my relaxing places is the beach.  It gives me a sense of calm and peacefulness and helps to clear my mind.

This past weekend I celebrated my 40th (eek) Birthday.  Since it happened to fall on Labor Day weekend we had the extended weekend with the holiday and the kids being off school.  So we decided to take a much needed "mini" vacation and rented a condo on the beach.  It was such a relaxing weekend spent with my family in which we got to enjoy this beautiful view for 3 days and play in the ocean.  I couldn't have asked for a more perfect way to spend my birthday.

Recharging ones batteries is necessary to strengthen ones mind and body.  We all need time to relax and play and enjoy our families and friends. Its basically why we work so hard in the first place.  So be sure that you are taking care of yourself and that you find that place in which you can sit back and relax to clear your mind, even if just for a few moments at a time.  You will find doing so will be able to accomplish bigger things by taking that time to relax and reflect.

Calming sounds of the waves crashing

To find out more about me and my journey click here.

What is a Beachbody Coach?

PiYo 60 Day Challenge

For the last 4 weeks I have started my next step toward my fitness journey and working toward my 2014 transformation by taking part in the PiYo Challenge. It's the newest workout by Chalene Johnson (creator of Turbo Fire & Chalene Extreme).  I have done several different workouts in the past but hadn't done one that really focused on increasing my flexibility and strength at the same time.

Here are just a few of the pictures from some of the workouts.  In just a little over 4 weeks I am already feeling increased strength in my core (abs, back and glutes) as well as improved flexibility especially in my hamstrings and I feel like my overall posture has improved.

Lunges

Downward Dog- stretching that leg to the ceiling

Crouching Press- ups

One of my favorite stretches

Downward Dog

What makes PiYo unique?
Benefits of Pilates, yoga, and cardio—all in one!

It's an authentic, incredibly effective body-transformation program that combines Pilates- and yoga-inspired moves, all set to a faster pace, so you get your strength, flexibility, and cardio all in each workout. PiYo delivers the long, lean muscles and flat, toned abs of Pilates, a firm butt and strong arms like you'd get from yoga, and the weight-loss benefits of fat-burning cardio. The workouts take just 25–45 minutes each!

No weights. No jumps. Just hardcore results.

• You'll get the results of an extreme program without weights or jumps. You won't have to do the kinds of high-impact moves that can cause joint strain.  Ideal for any age, body type, or fitness level.
• Everyone—no matter what their fitness level—will lean out and tone up with PiYo. Beginners can follow the modifications demonstrated, and even super-fit athletes can use it to improve core strength and flexibility through the targeted Pilates- and yoga-inspired moves.

I'm loving the results I'm seeing in such a little amount of time that I can't wait to see what the end results will be.  If you would like to find out how you can be part of my next Challenge Group click this link or you can message me

Heather Meloy's Blog: 3 Day Refresh

Heather Meloy's Blog: 3 Day Refresh

3 Day Refresh

The 3-Day Refresh is definitely a plateau buster. I can’t believe the changes that occurred in just 3 days.  I've been working out regularly and trying to eat healthy but felt like I had hit a wall so decided to try out this 3 Day Refresh to give myself a boost.  It is just what I needed.  I feel revived and have a refreshed focus on clean healthy eating

In 3 days I lost 3.4 pounds, 1 3/4 inches off my waist, 1 inch off my hips, quads and calves and have never felt so good this quickly.   

Why Refresh?

• You need a clean break from a period of unhealthy eating.

• You used to eat pretty well but have recently fallen off the wagon and need some help getting back on. 

• You want to jump-start healthy eating habits for a new workout program. 

• You want to quickly lose a few pounds for an upcoming event. 

• You've never been a healthy eater, but are ready to kick-start better nutrition for the first time.

• You want your clothes to fit better. 

• You want more energy. 

• You love food and want to be satisfied while you lose weight and get healthier.

• You've tried liquid fasts or other fad diets and they simply don’t work.

I had no idea it would be this easy to get back on the healthy-eating wagon. Thanks 3-Day Refresh! I’m doing it again next month. Who’s up for a new 3-day challenge? Message Me for more information or if you would like to join me

You Can't Out Train A Bad Diet

The important thing to remember when working to reach any fitness and weight loss goal is that in order to see the best results you need to focus on your nutrition.  A good fitness plan is 80% nutrition and 20% Fitness.  You can workout 7 days a week but without changing your way of eating and chances are you won't see the results you are looking for.  This has been one of the most challenging changes I have had to make in my transformation.  I workout 5-6 days a week and have been doing so consistently for the last 2+ years.  Initially I started seeing changes with my workouts alone but quickly found out that I would also need to change what I was eating and how I was eating before I really started to see the results I was looking for. Things I've learned.....

Don't Skip Breakfast

I was never much of a breakfast person.  If it wasn't something I could grab and eat in my car on my way to work then I wouldn't eat, which typically meant most mornings I didn't eat.  I would go until lunch before I would eat anything.  I quickly learned that I was missing out on the most important meal of the day.  Starting each day off with a good nutritious breakfast is a great way to give your metabolism a boost, give you the energy you need to get through your morning and eating breakfast can lead you to make healthier choices throughout your day.  I now start every morning with my daily dose of dense nutrition Shakeology.

Drink Plenty of water
It is recommended to drink 1/2 your weight in oz per day.  So if you are 150 lbs it would be recommended for you to drink 75 oz. of water a day.  This is another area I was lacking in.  I would be sure to get my cup of coffee in the morning but would fail at drinking much of anything else the rest of the day.  I now carry a bottle of water with me where ever I go as a reminder to drink it through the day.  I keep it with me on my desk at work, in my car and where ever else I might go.

Eat a Well Balanced Diet

Be sure to eat a diet that consists of whole grains; fruit and vegetables, healthy fats such as olive oil, avocado, coconut oil, almond butter, hummus etc., lean proteins, avoid processed foods and eliminate soda.

Eat 5-6 small meals a day

Some of the benefits of eating 5 to 6 small meals per day including increasing your energy levels, accelerate muscle growth, and speed up your metabolism without storing fat.  You can break the calories down by staying around 300 calories for you main meals of breakfast, lunch and dinner and then choosing healthy snacks that are 100-200 calories.

Healthy snacks can include: almonds, apples with peanut butter or PB2 ; fresh berries with plain low-fat Greek yogurt, plain low-fat green yogurt with 1 tbsp 100% pure maple syrup, veggies with hummus and cheese just to name a few.

Below are some of my favorites that I like to take with me to work to get me through my afternoons.  This helps to give me a boost for my after work workouts.  I usually eat dinner later and need something to keep me going.

Apples & PB2

Water Greek Yogurt and Berries

Mixed berries Greek Yogurt and Flax seed

Carrots and Hummus

 


















To see the best results you have improve your nutrition.  This is just as important as increasing your fitness level.  Looking at where to start message me and I a can help.  I will be starting monthly clean eating/ healthy eating challenge groups starting in September.