Last 90 Days of 2018

October 1 - January 1

Welcome to the Last 90 Day Challenge...

Who is ready.....for SOME Better Health, Happier Thoughts, and Movement Motivation? 

Our 90 Day Challenge begins today! 

Why should you join our Last 90 Day Team?  Here is your commitment.
1. You commit to feeling better the end of the year instead of just waiting until January 1st (and perhaps gaining an additional 10-15 pounds).

2. You work hard at reading the labels and measuring your portion sizes where carbohydrates are concerned for LESS inflammation and LESS belly fat.

3. You make the decision that EVERY day is a good day to move. The more you move, the better you feel. 30-60 minutes of sustained heart rate whether walking, cycling, running, or Vinyasa Flow yoga. While a gentle class is a good decision, you do not get your heart rate in the zone.

4. You sleep better because you go to bed at a designated time and get up at a designated time. Imagine that you have a HOT date and don't want to miss out. Bed between 8-10 pm and up 7-8 hours later.

5. You drink more water and less sweet drinks or diet pop. They are empty nutrition wise. When I stopped drinking diet soda, I lost the last 10 lbs I was working so hard for, merely by cutting out the diet drinks.

6. You stop making excuses on why you don't have time, you are too stressed out, and you get on your yoga mat every single day. Even 15 minutes is better than sitting on the couch. I can help you with a yoga sequence if you cannot get to the studio. If you set your timer, you will be shocked at how much you can do in 15 minutes.

7. You decide that your well-being is worth 5 minutes of quiet time each day. You can meditate with your cup of coffee. You can pray on a walk. You can train your body and mind to be still; it just takes practice. The only requirement is "NO SOUND."

8. Go outside. Yes, just 12 , "I am fierce, I am brave, and I am strong." This is mine.

10. The only requirement is to try.

My commitment to you is to email you as a personal certified trainer each day with encouragement.  I would appreciate hearing back from you on what is working and how you are doing.  Even though we have many people involved, I am treating it as if you have hired me for $75.00 per hour to coach you to success.  There is, however, no cost to you (other than your punch card participation).

First recipe for Low Carb, More Fat, Higher Protein (good for vegans and vegetarians) is as follows:

Nut Medley Granola

• 2 cups shredded unsweetened coconut
• 1 cup almonds
• 1 cup walnuts
• 1 cup pecans
• 1/2 cup coconut oil
• 1 teaspoon cinnamon
• 1/2 teaspoon nutmeg

1. Preheat oven to 250 degrees.
2. Spray pan with nonstick Pam or use parchment paper (you may use 2 pans if you double the recipe)
3. Toss together the coconut and nuts in a large bowl.
4. In a smaller bowl, combine oil and spices; pour over nut mixtures and stir.
5. Transfer to the baking sheets and spread out evenly.
6. Bake for about one hour.  Your house will smell heavenly.
7. Toss about every 10-15 minutes so that it browns nicely.
8. Cool and store in an airtight container.
9. You may add 10 drops of stevia to the oil, but I do not care for the taste of stevia.  I didn't use it.
10. This is not low fat.  It is low carb.
11. Net Carbs:  4 grams; fat 80%, protein 10%, carbs 10%
12. Makes 8 servings.