6/13/15

5 Day Clean Eating Challenge

OK, take a deep breath and know that this is really not that hard and the rewards you get from it can be life changing!


What is Clean Eating?

Clean eating is a lifestyle that focuses on eating foods in their most natural state! The way God made them. Think about what our ancestors ate. Doritos and Oreos were not a staple inter diet! lol. 



Here are some basic DO's and DONT's of Eating Clean...


The DO List...

  • DO try to eat 6 small meals a day (Breakfast, Snack, Lunch, Snack, Dinner, Snack)
  • DO try to eat Breakfast within an hour of waking up
  • DO eat a combination of lean protein, complex carbs & healthy fat at every meal                                                        
  • DO drink Plenty of Water (Rule of Thumb: Your body weight divided by two will give you an idea of how many ounces to drink a day. This is so important for our bodies.)
  • DO plan your meals and snacks. I encourage everyone to plan at least a week ahead. Planning up front helps set you up for less stress and more success! 
  • DO adhere to proper portion sizes for all meals and snacks. I could probably eat a whole bowl of guacamole, but that really won't help me reach my goals! lol!

The DON'T List...

Avoid all processed foods (especially white flour and sugar) This is such an important one. Best tip when you are shopping the grocery store...only shop the perimeter if you can. 
Avoid the middle isles. 

Avoid any chemically charged foods. Basically this involves label reading...if you can't read it, don't eat it!
Avoid all preservatives and artificial sugars. Stick with natural sweeteners like: Stevia, Coconut Sugar, Honey, Agave, and Maple Syrup. 


Avoid sugar loaded beverages. If you are addicted to soda, try sparkling water infused with fruits or herbal teas with honey or another natural sweetener.
Limit (or avoid) alcohol intake. There are so many empty calories that we get from this.
Avoid Fast Food like the Plague!! Just don't do it!!! Pack snacks in your car that are portable. Almonds, Apples, bananas, even a few whole grain crackers.

I know what your thinking...What can I eat than. This stinks! lol! 
No worries, there are so many more things that you can eat. Vegetables, Fruits, Whole Grains, Proteins and Healthy Fats. There are so many marvelous combinations and recipes available online. Especially Pinterest! Use your Free resources to find ones that you love and then you will be happy to and excited to eat them! 

This is your opportunity to grow and expand your knowledge about Clean Eating, its benefits and try new recipes! You may discover new things you love! For the longest time I didn't like avocado plain and now I LOVE it added to my wraps and sandwiches!! So be open-minded in this process.

If you follow the correct portions and eat the right balance of foods and water, you should NOT feel hungry or deprived. You should feel satisfied after you eat a meal, not stuffed! You will probably experience sugar cravings at first, but these will dissipate over a few weeks. You may even experience your body fighting your changes, but don't give in!!



****This is such an important thing to remember***

It is ok to TREAT yourself on occasion! Just remember your goals and one treat for the day is ok, but don't snowball into the entire day! You don't want to derail the progress that you've worked so hard for! Planning treats is a helpful trick. For example I used to be a coffee creamer junkie! This stuff is not good for you! But, I do miss it sometimes. So, I treat myself on Sunday mornings with a cup of decaf coffee and half the creamer I used to use. 

If you choose to have a donut as your treat, DON'T eat the whole box!! You get the picture. ;) 


A few tips to getting you started....

  1. Clean Out your Fridge and Pantry. You may even find some science experiments in the far back if your anything like me. Hehe! Toss them and start looking at labels. If it doesn't fit in your new plan, toss it and don't feel bad about it!! It wasn't good for you anyway! (If its something that is new and you feel bad about tossing it, you can always donate it to someone that still wants to eat it. ;)
  2. Make Your Meal Plan There are a number of ways you can make your meal plan. You can write it out on a calendar or chalkboard, or you may want to create or use a template you have on your PC. All a matter of preference. I like to provide sample meal plans in my Clean Eating and Fitness Groups. This gets you started quickly. I also provide a template that allows you to create your own. 
  3. Make a Grocery List I like to plan my meals ahead so I know exactly what I need to buy at the grocery store. With that list, I can be in and out without distraction! And don't forget things like Extra Virgin Olive Oil, Coconut Oil and Spices. There are a lot of great salt free spices you can even make with the ones that are in your own cupboard. Mrs. Dash Salt-Free seasonings are great! They have a huge variety. Here is a great shipping list for beginners.
  4. Load up on Fruits, Veggies and Lean Meats These can be such a great, convenient way to get your power calories in for the day. You can buy things for the week in bulk and get a better price...like larger chicken breast packs! Stay away from prepackaged meals! You must become a label reader and if you look at the ingredients for many of these prepackaged items, there are so many additives and preservatives! Stay whole and natural. If you can't read it, don't eat it. Always look, never assume. Sometimes companies use the word "Natural" on the packaging and the ingredients don't fit the entire package, only part. 


  5. Prep and Pack Meals I usually do all of my shopping Sunday morning, then meal prep right away so I am prepared for the week. I wash and cut all of my veggies and fruit for the week.  Makes it easier to use them for snacking and meals such as stir fry, fajitas and omelets. Sometimes we even grill or roast a bunch of veggies for the week.  Having meals ready to 'Heat 'N Eat" has saved me a lot of stress when I get home from work and the kiddos are hungry! I also cook half my chicken on Sunday and half on Wednesday (this keeps it fresh) so I can use it throughout the week for the stir fry, pasta dishes, wraps and salads. Being a mom of four I am all about EASY and NUTRITIOUS! No time for fuss! 
  6. Pack your Meals. If you work out of the home or your own the go...pack a cooler! You can store your meals for the day alone with some ice packs. It makes your food accesible, keeps you away from fast food and limits your excuses for not eating healthy. There are always solutions. 
  7. Be Patient, Positive & K.I.S.S. (Keep It Simple Silly) Sometimes it is overwhelming to change something you've been used to for most of your life! But I promise you that if you follow this plan, you will create some great new habits that will surely benefit your health! KISS...you don't have to have complicated recipes if your short on time, Buffalo Chicken Salads, Wraps, Fruit Salad, Apples, Grilled Steaks or chops with steamed or grilled veggies and a salad! Simple and delish! Do what works for you, but stay within the food list. There are many healthier options to substitute for the things we love. We sub Greek Yogurt for Sour Cream and it's great! You will find your way! If you get stuck or feel frustrated, ask for help. I will be happy to point you in the right direction and provide positive encouragement! 

Change doesn't happen overnight. Sometimes you may get frustrated and overwhelmed. It's ok! We've all been there when we try something new. But remember WHY you started this journey. Remember WHY you want this change. I believe YOU can do anything YOU work for! This is a lifestyle change....NOT a DIET! I live my life 90% clean and 10% maybe not so clean. It has become second nature. Sometimes we may fall off the wagon, but as you know, as long as you get up, dust yourself off, and jump back on with determination.....YOU will SUCCEED! 

I am thrilled that you have chosen the path of Clean Eating and I look forward to guiding you on your journey! 

Feel free to email me: nibor803@gmail.com or 
I love bringing new friends aboard for a great reason!
XO! 
Robin Hegan 

6/10/15

Beachbody Summer Clearance Sale!! June 10th-16th


Summer is fast approaching & Beachbody knows how to be a part of the heat! 

***SUMMER SALE!!***

***Click the link and then CLick "SHOP" in upper right corner. Then click "Summer Sale" to see the products!
---> Shop Summer Sale Here


***BONUS ---> Want to earn an EXTRA 25% off of all of your products, including the SUMMER SALE? If you've been thinking about becoming a Preferred Discount Coach...NOW is the time to sign up! Send me a message at nibor803@gmail.com and I will send you the details along with links so you can sign up right away to get the EXTRA 25% off of your Summer Sale purchases. (And don't let the word "Coach" scare you. You can sign up just for the discount, you don't have to work the business. ;) 



Some of the programs that are on sale.....P90X, Brazil Butt Lift, Insanity Asylum, Slim in 6 and more!! I seriously can't believe some of the prices!! 

Les Mills Pump and Combat are no longer being made so this is a last chance to get these great programs at 40% off (65% off if you sign up to be a discount coach.)

BUT...ACT FAST! THINGS WILL SELL OUT QUICKLY because the DEALS are GOOD!! 

***Click the link and then CLick "SHOP" in upper right corner. Then click "Summer Sale" to see the products!
---> Shop Summer Sale Here


Sneak Peak at some of the deals....




---> There are amazing deals on EQUIPMENT and APPAREL too!!

***BONUS ---> Want to earn an EXTRA 25% off of all of your products, including the SUMMER SALE? If you've been thinking about becoming a Preferred Discount Coach...NOW is the time to sign up! Send me a message at nibor803@gmail.com and I will send you the details along with links so you can sign up right away to get the EXTRA 25% off of your Summer Sale purchases. (And don't let the word "Coach" scare you. You can sign up just for the discount, you don't have to work the business. ;) 



5/30/15

Sweating for the Wedding!! | June 8th

Are you getting ready for a wedding this Summer? Would you like to lose 10 lbs in 30 days? Do you want to tone up, have more energy and feel great? If you're the Bride, the Groom, Mother of the Bride or Groom, part of the Bridal party, or even a lucky guest; this special invitation is totally for you!! Everyone wants to look and feel their best for the BIG day!! 

Get ready to SWEAT for the WEDDING!! 


Sweating for the Wedding | robinhegan.com


We have 35 weddings at our destination wedding venue, Oak Lodge,  this Summer! My husband Matt Hegan is the amazing wedding planner at this unique wedding venue in the Laurel Highlands of Pennsylvania. So I already know of 35 weddings filled with individuals that would LOVE to be part of this group to get ready for their wedding day!! 

What is included in the Sweating for the Wedding Challenge?

This is a health and fitness accountability group for any bride-to-be or anyone in a wedding party! We will be using an at-home workout program, like the 21 Day Fix, with meal plans and Shakeology, while offering accountability & support to hit our goals before the big wedding day! We will also be discussing wedding planning processes (aka: stresses :)) and tips, as well as building confidence while we are building our best bodies! 


Click on the picture to order a Sweating for the Wedding Tank!
This is a super cute Easy find!! 

How do I join Sweating for the Wedding?

I want to keep our group small and intimate, so I will only be accepting 10 clients for this special Challenge Group! If you would like to be one of them simply send an invite request to the Private Facebook Group and I will help you get started...


I can't wait to help you achieve the rocking body to go with your rocking dress and shoes!! Hehe! 
If you have any questions before you commit you can email me at nibor803@gmail.com

XO! 
Robin Hegan
Diamond Health & Fitness Coach
for Beachbody




5/13/15

Calling all COOKIE MONSTERS ~ (21 Day Fix Cookies)


Since we started our "fit nest"  about 3 months ago I am constantly amazed at the changes I've noticed in my children's awareness of what they eat. I am not restricting them from all of the junk food that is constantly geared to our children on a daily basis! They do eat processed cookies, fruit snacks, chips and crackers with artificial ingredients and added sugars. Blah! But we've certainly cut back on what we offer them in our home. We try to be the example and make good choices while encouraging them to make good choices too.

BUT, speaking of COOKIES....I came across an amazing, easy, quick and clean cookie recipe that I think most kids would enjoy on another fitness blog: getfitwithnikki.com And the best thing is that it  provides us with a sweet treat, but keeps us on track with our healthy lifestyle. 

Be careful though, it's hard to eat just one! 

Banana Oatmeal Cookies

(Makes 8. Serving size is 2 and replaces 1 Yellow container on the 21-Day Fix)
Ingredients:
1 cup Old Fashioned Rolled Oats
2 tsp ground Cinnamon
1/4 tsp Sea Salt
2 medium ripe Bananas, mashed
1/4 cup semi-sweet chocolate chips (I used Dark Chocolate Chips)
1/4 cup unsweetened shredded coconut
Directions:
1. Preheat oven to 350 degrees.
2. Lightly grease baking sheet with coconut oil.
3. Combine oats, cinnamon and salt in a medium bowl, making sure to mix well.
4. Add mashed bananas, chips and coconut, mix well.
5. Drop by heaping Tbsp onto your baking tray.
6. Flatten the cookies with wet fingers (so they don’t stick) or a silicon spatula.
7. Bake for 14-15 minutes, or until they are firm.
8. Cool and Enjoy!
Before baking! We ate them all before I could take an after! Lol! 

5/6/15





NEW Beachbody Products Coming ~ July 2015


Let's introduce... CIZE


I am so excited these two NEW products are available to you July 2015! 
I had the privilege to participate in a CIZE workout in Pittsburgh a few weeks ago, and let me just say if you like to dance you will love this workout!! Actually I am not a very confident dancer and I LOVED this workout! 
cize
The END of exerCIZE....HEHE! Tricky, right! 
Seriously though, if you are a lover of dance and would like to burn fat and calories while moving your body to the jam...then CIZE is going to be the perfect workout for you!
CIZE is the newest, intense dance fitness program courtesy of Shaun T. According to the official product description, “You’ll have so much fun challenging yourself to master the dance choreography that you won’t even realize you’re working up a sweat.” According to Shaun T...ANYONE CAN DANCE! I can't wait to add this to my collection!! 
FREEBY ALERT>>>WANNA WIN A FREE CIZE BASE KIT??

Beachbody will select one winner from all the peeps who enter their name in the Team Beachbody email collector to be notified as soon as CIZE becomes available to order.

Oh, HELLO Beachbody Performance line!


Beachbody continues to amaze me with the time and resources that they put into creating these breakthrough additions to the nutrition catalogue! Beachbody Performance is designed by Harvard-trained scientists and rooted in cutting-edge exercise physiology and performance nutrition research, this top of the line supplement system amplifies your performance—and your overall results from any fitness program—safely and effectively.



Beachbody Performance contains scientifically proven ergogenic (performance enhancing) ingredients and plant-based nutrients to help maximize exercise performance and recovery safely, effectively, and naturally.


No artificial colors, flavors, sweeteners, or preservatives. Order Beachbody Performance individually by formula, or all together in a stack.

What's included in the Beachbody Performance line?


The system has four powder drinks formulated with key ingredients scientifically shown to be effective. They can be used alone or easily customized depending on your fitness goals.




  1. ENERGY                                                                                                  BEACHBODY PERFORMANCE ENERGIZE PRE-WORKOUT (Lemon Spark Flavor) - Improves intense exercise performance, increases energy and endurance, and sharpens focus, and reaction time.
  2. HYDRATE
    BEACHBODY PERFORMANCE HYDRATE DURING-WORKOUT (Citrus Cooler Flavor) - Supports hydration during exercise, replaces electrolytes lost during exercise, fuels working muscles, and improves endurance.
  3. RECOVER
    BEACHBODY PERFORMANCE RECOVER POST-WORKOUT (Chocolate Chill Flavor) - Speeds muscle recovery, promotes lean muscle synthesis, combats exercise-induced muscle soreness, and improves muscle strength recovery.
  4. RECHARGE
    BEACHBODY PERFORMANCE RECHARGE NIGHTTIME (Vanilla Dream Flavor) - Supports overnight muscle recovery, improves overnight adaptation to exercise, promotes lean muscle synthesis, and reduces muscle breakdown.



PLUS: BEACHBODY PERFORMANCE CREATINE - This add-on has no flavor and mixes well with the Post-Workout formula to improve high intensity exercise performance, increase muscle strength and power, and enhance the effects of resistance training.

* For those already drinking or interested in drinking the Shakeology supplement, it is perfectly fine to use Beachbody Performance supplements in addition to a daily regimen of Shakeology. However, for best results, do not mix Shakeology with any of the Performance formulas.
And...you can order the supplements individually by formula, or all together in a bundle.
If you have any questions or are interested in becoming a Beachbody coach so you can get
a 25% discount or build your own business by sharing these amazing products with others please CONTACT ME.

5/3/15

21 Day Fix Chili

Slow Cooker Chili - 21 Day Fix Approved

I love to make this on a Sunday and portion out for a few lunches during the week. 



1lb lean ground turkey, browned and drained
1/2 chopped onion
1tsp minced garlic
1 green, yellow or red pepper, chopped
1 large can diced organic tomatoes, low sodium
1 small can of green chilis
1 can garbanzo beans
1 can black beans, low sodium
1 can kidney beans, low sodium 
1/2 cup frozen sweet corn
1 can pure pumpkin
1 1/2 T chili powder
1/2 tsp. ground cumin

Place al ingredients in Slow Cooker and cook on low for 4-6 hours. 
For an extra fancy bowl of chili...top each serving with sprinkle of cheddar cheese and dollop of greek yogurt. 

This recipe makes about 6 - 1 1/2 cup servings. 

Each serving is counted as: 
1 Red, 1 Yellow, 1 Green and 1/2 Blue if you use cheese. 


Fixing to Change {Join ME} ~ I challenge you!



Let me just say I CAN NOT Believe that I am going on my 12th week of Beachbody's 21 Day Fix Program!! Me...the girl that hasn't exercised since College (and even then, it really wasn't that much, Lol!) 

This is MY Life now! I did it! I can tell you from experience that 21 days is enough to create a New Habit and break some old ones! I've never felt this way about eating and exercising in my entire life! And I eat a lot of food on this plan! Food that I actually like! I even have a glass of wine or another treat once a week. It's a lifestyle I can live with and love. 

Every day I complete the program, I honestly smile knowing that I didn't quit. Each day gets me closer to my personal goals!

But this isn't just my journey!! This is a journey that I am destined to share with others. I believe I was meant to share my story and inspire you to make the same changes in your life so that you can live longer and stronger too! 


Let's face it, we are all caught up in this crazy life of work, work, work sometimes play, sometimes a little Facebook, TV, special events, eating out for convenience, our kids, our grandkids, our spouse, our friends...on and on the list goes. And all of these things are so very important. Did I mention laundry? 

BUT guess what? In order to keep going,  you need to take some time to FOCUS on YOU! Join Me!


If I can squeeze in one 30 minute workout/day and get 4 kiddos to eat healthier with me, then you certainly CAN too!! Lol!

If you want to see, and feel the rewards of a healthy lifestyle then join me! 

Ready? I challenge you to change! 

Purchase the 21 Day Fix Challenge Pack  or the advanced 21 Day Fix Extreme Challenge Pack.


Once I receive your order, I will add you to our Private Accountability Facebook Group where you will find more details to prepare for our 21 Day Fix Challenge beginning May 11th! 


So looking forward to sharing this journey with you!!

XO! Robin