How to Avoid Over-Indulging During the Holidays

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Happy Holidays!  This week is going to be filled with celebrations, traveling, family dinners, get-togethers with friends, & FOOD.  Lots & lots of food.  So how will you deal with the vast array of delectable temptations put before you this holiday?  Here are a few tips that will help you avoid over-stuffing your stocking:
*Make a meal plan!  You know you have a busy schedule between now & New Years, so take a few minutes today to plan out your meals & snacks, identify the events that will have the biggest temptations & build a plan of attack!  Schedule healthy meals & snacks for yourself, as well as planning your cheat meal (and let's be honest, this week it will most likely be more than one, so take it easy & don't go hog-wild!)

*Watch your portions.  There are going to be lots of tempting foods around you  - choose wisely & keep your portions reasonable.  Remember to fill at least half your plate with vegetables & fruits!  Fill up on the good, HEALTHY stuff!

*Bring a healthy option to share!  Check out some of my clean eating recipes and take a dish to share with your loved ones.  Then you can load up on something you know is healthy & minimize your portions of foods that will derail your progress.

*Drink lots of water!  People often confuse thirst for hunger.  Ideally you should be drinking half of your body weight in ounces of water & being properly hydrated will help you avoid hunger pangs & keep you from grazing the appetizer table.  In that same vein - Don't drink your calories.  Alcohol, egg nog, soda...they may all be tasty treats, but those calories will add up quickly.  Choose your beverages wisely.

*Do not hang out by the food. Grab your water & your healthy snack & WALK AWAY FROM THE FOOD TABLE!  Socializing by the food table will lead to mindless grazing.  When dinner is over, help clear the table, do the dishes, play with the kids...do not hang out & keep picking away at the food.

*Beware of the dessert table!  This is my personal downfall.  I LOVE sweets & could easily go down the table sampling each & every delectable morsel.  But I know that all that extra sugar will just turn into belly fat...no thank you!  So I will plan my dessert wisely, carefully choosing the ONE dessert item to indulge in & I will keep my portion reasonable.  Then I will grab a mug of hot green tea & walk far, far away from the dessert table.

*Make your workouts a priority! You know you will be consuming extra calories this week.  Be sure not to miss a workout, even though you are extra busy.  Get your sweat on, make it count, & get that metabolism burning!

*If all else fails, eat only when you are actually HUNGRY.  You forgot your healthy dish at home, you are traveling & have no real control over the foods that are served, your will-power is low....even if you do not follow any of these other tips, stick to this one.  Only eat during your regular meal times / only eat when you are actually hungry.  Don't just grab a cookie or a hand-full of candy because "it's there & it tastes good."

I hope you have a very happy & healthy holiday & enjoy many blessed times with loved ones & friends.

Looking to improve your health in 2014?  Check out my New Year, New You Challenge Group.

Want to help others reach their health & fitness goals as a Beachbody coach? Complete this application to join my team: https://jhrbek.wufoo.com/forms/coaching-application/

Chicken Tortilla Soup

I made this Chicken Tortilla Soup in the crock pot the other night & we have been enjoying the left-overs ever since. It is a hit with the whole family & SO SIMPLE. Love it!! 
In a large crock pot combine:
-2 14 oz cans of diced tomatoes with mild green chiles
-2 14 oz cans diced tomatoes (no salt added)
-32 oz (one box) low sodium chicken stock
-2 lbs boneless, skinless chicken breasts
-1-2 tsp. ground cumin (depending on your taste)
-1 tsp black pepper
-1-2 tsp. oregano
-4 cloves minced garlic (or substitute garlic powder)
-1 large Onion, diced
-2 bell peppers, diced (choose your favorite color- I had red on hand)
-2 cups frozen corn
Cook in crockpot on low for approx 8 hours or high for 4 hours. When soup is almost ready, remove chicken & shred with two forks. Then return shredded chicken to the crockpot & stir.
*when serving, as a spoonful of plain Greek yogurt to add a little creaminess.
*I think a can of black beans would be a nice addition as well. I plan on trying that next time I make this. And I WILL be making this again!!

Click here for more clean eating recipes!

New Year, New You Fitness & Clean Eating Challenge

It's that time of year again when we sit down to reflect on the past year & accomplishments and start making plans & resolutions for the new year.  Do you have improving your health & fitness on your list of goals for 2014?

In July 2012 I made one of the most important decisions of my life...I took control of my health & wellness, I joined a Beachbody challenge group with my friend & coach, Melanie.  My initial goal was to fit into my non-maternity pants when I returned back to my teaching job after the birth of my fourth child.  By incorporating regular exercise, clean eating, & drinking Shakeology daily I achieved the goal of wearing my old pants, but gained so much more....increased self-confidence, increased energy (I can keep up with the kids now!), and a healthy lifestyle for my entire family!  In 90 days I dropped 40 lbs. & 20 inches and learned how to set a healthy example for my family.  Are you ready to take the leap and gain a new lease on life?

In the New Year, New You Fitness & Clean Eating challenge group you will receive personal support from me, your coach.  You will get daily motivation, accountability, health & fitness tips, and access to a community of like-minded people whom are all striving to get fit & healthy for the new year.  You will learn about clean eating & be provided with sample meal plans, clean eating recipes, tips for navigating the grocery store, how to eat clean on a budget, guidance on how to make healthier restaurant choices, & more!

If you are ready to take control of your health & fitness and feel your very best fill out an application to join the challenge here: https://jhrbek.wufoo.com/forms/challenge-group-application/ 

If you have any questions or would like to get more info email me at jessicahrbek@gmail.com

Clean Eating on a Budget

You can't eat from the dollar menu & have a million dollar body! Ever hear that? But I surely know that buying fresh, healthy foods isn't always easy on your wallet! Consider the long-term effects of how you are fueling your body. Consider the medical bills you could potentially AVOID by eating healthy, avoiding obesity, avoiding high blood pressure & high cholesterol. Sounds like a huge savings to me.
But for the immediate money saving, here are a few tips I abide by to get the biggest bang for my buck in the grocery store.
*Before making your weekly meal plan, refer to your grocery store sales fliers for the week & see which meats, fish, & produce are on sale. Incorporate those items into your weekly menu.
*Plan to eat & buy produce that is in season in your area. Not only will it be fresh & locally grown, it will cost less because it is in season & abundant.
*Make your meal plan before going shopping & use your meal plan as a shopping list. Only buy those items needed for your weekly meals & snack.
*Don't go to the grocery store hungry. This will make you more likely to go off-list & over budget.
*Eat less meat. Depend on less costly forms of protein like eggs, legumes, & beans.
*Keep your left-overs & eat them for another meal! In the picture above I used leftover chicken to make a wrap for lunch. Yum!
*When making items like soup, stew or chili make a large batch & freeze extras for future meals.
*Look for sales expensive items (like boneless skinless chicken breasts) & buy several packages. Break them down into family size portions & freeze for future use!
*Eat in more often. My family wanted pizza the other night. To order take out it would've been over $20. I made HEALTHIER pizzas for the entire family for about $10!
*Skip dessert! Your waistline & pocketbook will thank you. Have a cup of green tea to stave off that after dinner craving.

For some family-pleasing clean eating click here!

Gingerbread Vanilla Shakeology

This was lunch today! I did a little experiment & I turned out DELICIOUS!!
Gingerbread Vanilla Shakeology
Ice
6 oz water
6 oz unsweetened vanilla almond milk
1 scoop vanilla Shakeology
1 Tbls. pure maple syrup
1/2 - 1 tsp. ground ginger (depends on your taste)
1 tsp. ground cinnamon

Click here to check out my other favorite Shakology recipes!
Click here for clean eating recipes!

14 Day of Christmas Shakeology Shake-Off

Looking to try out Shakeology but not ready to commit to a full month? The 14 Day Shakeology Shake-Off is your perfect opportunity to learn the benefits of Shakeology first hand, get the tastiest recipes, and get health & fitness tips too! The Shake-Off group will be held in a closed group on Facebook that can only be accessed by Shake-Off participants.  

Sound good?  Spots are limited, so don't wait! The Shake-off begins December 9.

Your first step is to go to www.beachbodycoach.com/JESSHRBEK& set up a FREE membership to have me as your coach.

Then you have two options for the Shake-Off:
1. Get 14 single serving packets that I can ship to you. I have chocolate & a few vanilla. You can get all one chocolate or chocolate with a few vanilla. It is $5 per packet, so that is $70 for the 14 days, plus $5 for shipping.

2. You can order Shakeology HD through my web site which gives you a bag with a 30 day supply. This method breaks down to about $4 per serving, gives you free shipping, plus I'll send you a free shaker cup. In addition, there is a "bottom of the bag guarantee" with Shakeology HD. If you try it & decide it's not for you, you can return it (even an empty bag!) for a full refund. 

Which will work best for you?  Email me at jessicahrbek@gmail.com or send me a message at www.facebook.com/FitMommaOfFour to secure your spot in the 14 Day Shakeology Shake-Off.

Shakeology is an all- natural health shake that is used to replace one meal or snack a day to promote better over-all health, digestive balance, curb cravings, increase energy, & aide in weight loss. It's like 6 trips to the salad bar in a glass.  With chocolate, vanilla, tropical strawberry (vegan), greenberry, & vegan chocolate to choose from you are sure to find a flavor you will love!

Click here to check out my favorite Shakeology recipes.

P90X3 Exclusive Test Group!

Is this Exclusive P90X3 test group the right fit for you?  Read on to find out!

*Are you a P90X or P90X2 graduate & hungry for some more Tony Horton?
*Did you try P90X or X2 & quit because the workouts were to long or because you were not good at keeping yourself accountable?
*Have you be interested in trying P90X but knew you could never find 1 - 1 1/2 hours a day to workout?
*Do you need some extra accountability, motivation, support, and help with healthy meal plan & recipe ideas?
*Are you interested in getting in the best shape of your life in just 30 minutes a day?

If you answered YES! to any of these questions then this Exclusive P90X3 Test Group just could be the answer to your workout woes!

What is P90X3?
*P90X3 is a 90 day fitness program with world-renowned trainer, Tony Horton.
*16 new 30 minute workouts on 8 DVDs.
*The P90X3 program is split into 3 Blocks.  Block 1 & 2 are each four weeks long.  Block 3 is five weeks long.
*Workout ranging from cardio, strength, pilates, yoga, MMX & more...you'll never get board!  P90X3 is full of new moves & exercises to maximize your results in just 30 minutes a day.
*As Tony Horton says himself, "It's not easier, it's just faster!"

What are the BENEFITS of being part of the Exclusive P90X3 Test Group?
*Individualized support from me, your coach!
*Support, motivation, & accountability in the closed P90X3 Test Group Facebook Group.
*Clean eating recipes & meal plans.
*Shakeology recipes
*Working with a support system makes you 80% more likely to stick to new fitness programs!

What are the requirements to be part of the Exclusive P90X3 Test Group?
*Test Group participants must commit to completing the P90X3 program, beginning your workouts on December 30, 2013.
*You must replace one meal a day with Shakeology.
*You must commit to incorporating clean eating during the 90 days of the test group (trust me, you'll never want to go back to your old ways of eating!)
*Sign up to have me as your coach.  Please go to www.beachbodycoach.com/JESSHRBEK to set up your free membership now!

How can I get P90X3?
*P90X3 will be available for purchase on Tuesday, December 10.  To be the first to know when X3 is available for purchase sign up for your free membership with the above link.  You will receive an email as soon as the sale is open!  December 10-31 only, the P90X3 challenge pack will be on sale at the introductory price of $180 (the challenge pack price will go up to $205 Jan. 1).  In the challenge pack  you will receive the 90 day P90X3 workout program, nutrition guide, program manual, schedule of workouts, a 30 day supply of Shakeology, free 30 day club membership, and FREE SHIPPING.  You save over $65  when you buy the P90X3 challenge pack versus buying the program & Shakeology separately.
*If you are looking to purchase P90X3 for a loved one's Christmas gift, be sure to place your order by Dec. 15 to ensure delivery by Christmas.

What are the benefits of purchasing through me, your Beachbody coach?
*You secure your spot in the Exclusive P90X3 Test Group, beginning Dec. 30, 2013.
*By purchasing P90X3 through me, your Beachbody coach, you will get a FREE P90X3 hat.  What better way to show everyone that you are doing the newest, hottest workout in town?

**Click here to purchase your P90X3 Challenge Pack now! http://www.teambeachbody.com/shop/-/shopping/BCPX3205?referringRepId=215391

To purchase the P90X3 Workout only: http://www.teambeachbody.com/shop/-/shopping/X3Base?referringRepId=215391

Ready to join?  Complete this application to join the Exclusive P90X3 Test Group TODAY!   https://jhrbek.wufoo.com/forms/challenge-group-application/

These are some of the results from folks who tested out P90X3 while this program was being developed.