Our Do Nothing, Do Everything Summer

Time is beginning to fly.

When my oldest was born it almost seemed as if time was standing still. She was never a good sleeper and is just now at 5 years old consistently sleeping peacefully through the night.  Those long nights of getting sleep in 2-3 hour blocks seem to last a lifetime. It felt like she was an infant forever. Then baby #2 came along. A great sleeper! His first few years seemed to fly by.

Now my oldest is registered for kindergarten and my youngest will be attending preschool 2 days a week. How in the world did we get here? I remember the days of longing for things to do with the 2 of them. Going to the playground, my youngest in the Baby Bjorn while my oldest traversed the playground with her friends. Summers ran into fall, winter and spring. The only thing changing was the weather. There was no real crunch for time. Vacations were scheduled when we felt like the crowds would be low, weather at home miserable and when my husband could get away from work.

All of that is about to change. We will soon be shuttling one child to kindergarten, scurrying across town to drop off the other. Slaves to the school schedule. Homework, all of the homework. Vacations will be dictated by when the best time it is for the kids to get away. Add on top of that any extra curricular activities the children might want to do. Gymnastics, soccer, music, golf, the list goes on. Our days will be busy. Very busy.

As I was thinking about our plans for the upcoming summer I suddenly became a little sad over the fact that Kindergarten would start around the second week of August.  Both kids want to take swim lessons (those are two week blocks everyday).What in the world are we going to do the rest of the summer? Nothing. And I think that's the way I want it.

Before I know it both of the kids will be in elementary school. Summers will soon be filled with summer camp, going to friends houses to play, sports camps. Those days will quickly turn into the years my kids spend their summers babysitting, mowing lawns or having a paper route to earn a little money, riding their bikes through the neighborhood with their "gang" of friends. Those days will  morph into "real" summer jobs, first cars, going out in the evenings with friends. Before I know it they will ONLY be home in the summer. Off to college, working full time all day and then meeting up with friends for parties, concerts and fun at night. Their only existence in our house will be to sleep and if not for the extra dirty dishes you probably wouldn't even know they were here.

So THIS is the summer that we will blissfully do absolutely nothing. We will spend our days playing in our pool and hanging out in our backyard. Eating ice cream for dinner and staying up way too late to play outside. Climbing up the slide on the backyard play set. Lying on our backs in the cool summer grass to watch the clouds, letting sticky Popsicle's drip down their legs all over the patio, leaving red and purple puddles for ants to find that we can watch "work".  We will spend our days blowing bubbles and watching them float over the fence to the neighbors yard seeing which one makes it the farthest. Setting up the sprinkler over the slide to make our homemade water park. Picking dandelions and letting them wilt in a plastic cup on the kitchen counter.

I plan to cherish every moment of the squeals of delight as they jump through the sprinklers, the smell of sunscreen on their skin and when my youngest tries to run away from me when I go to spray it on him. We will wake up most days with no plan. No time schedule. No where to go, no place to be. I want my kids to become bored. To try and find something to do with a box of scrap paper, crayons, glue and leftover scraps of material. To use their imaginations to create something wonderful.

I want to remember this day, this time, this summer. Because as every parent knows tomorrow they will be a little bit older...

Hello Summer!

I am so excited! The pool is almost ready, my 5 year old is done with Pre-K for the year and

Memorial Day Weekend in right around the corner!  Who doesn't LOVE this unofficial summer season kick off?

However, with this weekend comes the burgers, hot dogs, potato salad, cole slaw and all things barbecue and picnic related. Which can also pack on the pounds. While one "bad" meal won't make you gain weight it's sure hard to avoid the summer favorites throughout the ENTIRE summer. And I seriously love potato salad. And I didn't even begin to mention the ice cream...

So here are my tips and tricks for keeping clean eating in check and not falling into the mayo laden, loaded burger summer pitfalls.

Enjoy In Season Fruits and Veggies

The BEST thing about summer (besides lazy days by the pool) is all of the fresh summer produce. One of my favorite ways to eat more vegetables is fill up on a delicious vegetable kabob prepared on the grill. You could even add some shrimp or chicken for some protein.

Fresh fruit such as pineapple can add a little flair to your kabob. My favorite is mushrooms, green peppers and pineapples. Have you thought about throwing some watermelon on your grill? (be sure to keep an eye on your watermelon as its high water content can cause it to burn) How about peaches? Strawberries? One way to really add some unique flair to your next barbecue is offer fresh fruit kabobs as a dessert. Set out a bowl of fruit and have guests skewer their own combinations. My kids particularly love this as they can add whatever fruits they like.



Summer Salads

Since we're talking summer season foods lets not forget salads! But they don't have to be those ho hum garden kids! Cucumbers with Roma tomatoes marinated in balsamic vinegar is one of my favorites as is a wonderful cucumber salad with onions and a light marinade. Tabbouleh is a wheat salad that is delicious when prepared chilled and with olive oil, diced tomatoes, lemon juice and mint.






Burgers Aren't Just Beef!

There are TONS of options for your burger choices if you're avoiding beef. Pre-made turkey burgers are a great alternative as are salmon burgers or even grilled chicken! All of these options can be put on a multi-grain bun, topped with lettuce, tomatoes (or even a slice of cheese). And again fruit can really spice up a burger! Is beef the only option? Opt for one that is the correct portion size or simply cut one in half! I do try to avoid chips whenever possible but a small serving will be just fine to keep it to a minimum.

Just One Please...

Serving of starch that is! Keep starches to a minimum. Love corn on the cob or chips? Choose one and then wrap your burger in lettuce. Holding out for those cupcakes or strawberry shortcake? Skip the starches all together, fill up on protein and vegetables and save that starch for dessert.

Water, Water Everywhere

Try to avoid sweet sugary drinks. Not only will these make you even more thirsty, they easily pack on the pounds. My biggest tip, always have a cup of water in your hand. This will not only keep your hands busy and occupied and out of the snack foods, it will help keep you fuller so you wont be tempted to overeat when it comes to meal time.

Stay Active!

The point of living a healthier lifestyle is not about eliminating all of the things you LOVE! Its about moderation and balance. And if I know I'm going to be indulging, I make it a point to get my workout done first thing in the morning (I've even been known to throw in an extra 10 minute ab workout or even an extra walk around the block). Even participating in a little extra backyard fun can help burn those extra calories. Tag with the kids, hide and go seek or even a quick game of Frisbee can burn calories. Ask friends if they'd like to take a quick walk around the block after the barbecue. Its a great way to continue to socialize with friends while getting in some extra steps.

Interested in More?

Do you struggle to keep your eating on task throughout certain times of the year? Looking for a little extra help or motivation? Want some great meal plans, recipes and even MORE tips and tricks? How about recipes for some of those great salads you just read about? Contact me here and send me a quick message about my June 8th challenge group where I provide all of these things plus MORE. I will even work with you to help you find a workout that you'll love and will fit your lifestyle. Remember, its not about elimination, its all about moderation!

Whats a Challenge Group??

I'm pretty excited right now! I have 14 weeks until I leave for Nashville TN to attend Summit. In Beachbody land this is the time when coaches travel from all across the country to attend workshops, network, meet and workout with Beachbody's celebrity trainers and of course celebrate successes!

Looking at the calendar, I just realized I have EXACTLY enough time to do 1 round of P90X3 and fit in 1 final round of 21 Day Fix Extreme. And while this leaves me feeling a little overwhelmed, I know that the key to my completing these programs and getting great results will be my challenge groups.


One of the #1 questions I am asked when I'm sharing what I do with others is "What is a Challenge Group?" Challenge groups are totally unique to Beachbody and for me, was the key to my success with losing weight. To this day, the challenge groups that I run help me maintain my fitness goals AND push me to continue to set new goals.

During my first challenge group I had incredible support. Someone to be accountable to and if I was struggling, others to lift me up to help keep me motivated and inspired. I can specifically remember a day when I didn't want to press play. I posted my question about taking a rest day in my group and immediately got responses. Reasons to get in my 30 minutes, challengers just like me telling me that it was ONLY 30 minutes, reminding me of the reason I started this journey in the first place and great advice from my coach about getting to the REAL reason I felt like I needed to "rest".

 My challenge group was there when I had a day with 2 sick kids, doctors appointments and nothing healthy ready to eat for dinner. In the past I would have driven to the closest fast food restaurant just because I was tired and it was convenient. When I posted my struggle in the my group, fellow challengers helped me figure out what I could cook in a jiffy that was stress free, used what I had in the house AND followed my 21 Day Fix clean eating plan.

So ask yourself these questions:

Do you need some help staying motivated and accountable to your health and fitness goals?
Do you want to lose weight but don't know where to start?
Are you the type of person that needs someone constantly telling you what to do so you do it?
Do you enjoy working out with others?
Do you just want to maintain your body and learn how to eat healthier?

If you answered YES to any of these questions, a challenge group might just be what you need to help you reach those fitness goals.

FAQ's

Do Challenge Groups Meet in Person?

• No.  Beachbody challenge groups are entirely done online, on a private Facebook page. 

• I  provide tips, motivation, meal plans, recipes, accountability and challenges each day through a closed and private Facebook group!  This means no one but you can see what is posted or what YOU post.

• Typically in each group there are 5-25 others people all working toward their health and fitness goals, Sometimes the groups are geared toward everyone doing the same program such as 21 Day Fix or Insanity. Other times it's a mixed group where challengers are doing a variety of different programs.

How do I Become a Part of a Challenge Group?

• To be a participant in my challenge group, every person must purchase a Beachbody Challenge pack program. Included in your challenge pack is the program of your choice and a 30 day supply of Shakeology. Challenge packs are DEEPLY discounted in order for you to get the best value for your money. 

• I will work with you to help you find a Beachbody program that best fits your fitness goals.

• I will commit to you 100% to help you reach your health and fitness goals.

Have more questions? Check out my Inspire Fitness Facebook page HERE and send me a quick message. Let me help you reach those health and fitness goals!

But don't wait too long... My next Challenge Group starts April 20th and its my Six Weeks 'til Summer Bootcamp Group. Lets get summer ready TODAY!

How to Spend Less on Groceries

One of the biggest things I hear from a lot of people is that eating healthy is expensive. And yes, I whole heartily agree. It can most certainly add up. But if you plan properly it can actually save you money. Below are my tips and tricks on how I save money at the grocery store while keeping my diet (and my family's diet) clean.

We grocery shop for meat about 1 time per month. I have found it is much more cost effective to purchase meat (chicken, ground turkey and fish) from a warehouse store such as Costco or Sam's Club than from the grocery store. Non negotiable purchases for meat on my list are chicken breast, ground turkey and fish (on occasion). When I purchase these items from the warehouse store I am fully stocked for a little over a month.

Now its time to round out the rest of the meals with vegetables. I do try and buy fresh vegetables whenever possible. I make my initial purchases for the month at Costco. They usually get me through about a week and a half and stuff rarely goes bad (we eat a lot of fruit and veggies!)

However, the biggest question I get asked is how to get through the rest of the month? Here are the rest of my tips.

Blue Tape Bananas- What? Where I live our local grocery store sells "blue tape bananas". These are bananas that are just a little past their prime. They are wrapped with blue painters tape around the top, thus the name "blue tape bananas" (your local grocery store might call them something different.)

They're not completely bad but if you bought them and left them on your counter, in a day or two nobody would want to eat them. I buy these by the mother load when I can. Our local grocery store sells them for about 24 cents a pound. That's a killer deal! I get home, peel them all, slice them in half and throw them in my freezer in a gallon size Ziploc baggie. I LOVE to use these in smoothies (no defrosting needed) or I let them thaw and make banana bread.  You can also mash them when you first get them home then put them in a container and freeze them that way for a little frozen banana "ice cream".

Frozen Vegetables / Fruit- I do buy fresh and prefer it whenever possible. However, in between my trips to Costco I ALWAYS stock up on frozen vegetables. Broccoli, cauliflower, peas and corn are frozen staples in our house and are relatively inexpensive. I ALWAYS buy the generic brand and skip the fancy sauces or the ones in the microwavable steamer bags. Its just as easy to steam these using a steamer on the stove top and those cheesy or buttery sauces are loaded with calories we just don't need.

Eggs- Lots of eggs! We buy our eggs at Costco in bulk. Eggs are relatively inexpensive, are pretty versatile and are a great source of protein.  We do breakfast burritos, omelets, scrambled eggs and hard boiled. Whats great about eggs is they can pretty much work with any meal including a snack! 2 hard boiled eggs is one serving of protein.

Whole Grains- We don't eat a TON of grains but when we do its mostly brown rice, quinoa or couscous or whole wheat pasta. I NEVER purchase minute rice. Although its more convenient, its also more expensive. Its MUCH more cost effective to purchase traditional brown rice in bulk. I have a great sealed container I store it in so I never have to worry about it going bad. I don't purchase huge bags of potatoes only because we don't eat them fast enough. A 5 lb bag typically lasts us quite a while. And a plain baked potato is a great source of calcium!

Eat In- This alone is the BIGGEST way to save and stretch your grocery dollars! Not only are you saving money but you are ensuring that what you are eating is healthy and you know exactly whats going in it. I'm not saying NEVER eat out again. Just simply eat in more and watch your dollars add up.

Sugary Drinks- Our family pretty much drinks water or milk. We NEVER buy any sodas and juice is purchased maybe once or twice a month. We prefer almond milk or coconut milk which can cost more but since we are saving by not buying sodas or juices regularly its worth it.

Plan and Prep- If you take the time to plan out your month, you'll find yourself making a lot less trips to the grocery store to pick up odds and ends. A quick trip to the grocery store to grab whole wheat pasta can easily turn into spending $50.00! Once a month I prepare a menu for my family. I try to cook in larger batches at the start of the month so I can freeze leftovers for those busy nights when we only have time to reheat something or when I don't feel much like cooking. Having a plan definitely also helps from keeping us eating out simply because I don't know what to cook!

Treats and Sweets- We limit most of these to the things that the kids enjoy. Cookies we try to make at home as much as possible. We also have a lot of yummy Shakeology desserts that we eat like chocolate Shakeology bark or chocolate covered strawberries. You can click HERE to get those recipes!  If you'd like to get started with your own Shakeology you can contact me directly or you can simply get started HERE.

And of course if you have a garden you can save even more! Eating healthy doesn't have to cost a fortune. With a little preparation and planning you can actually save money and you might just find that you don't miss all those "extras" .

Easter Candy Detox!

Spring is here! And along with that comes Easter, which is only a week and a half away! Crazy, right? And every store I walk into I see aisles and aisles of Easter candy. And you know the problem with Easter candy, right? There's only certain candies that you can ONLY get at Easter! Cadbury eggs, anyone???

Even though my goal is to not overindulge, I'm pretty sure I'll be having some Easter sweets here and there. Not to mention the fact that our church does a cinnamon roll fellowship hour that is out of this world!

With that in mind, I'm definitely going to be doing an after Easter candy detox. And with summer quickly approaching I know I want to look and feel my best in my summer clothes. It always nice to feel confident in your summer clothes!

So since I plan on doing my own 3 Day Refresh, I thought it would be a great idea to invite you too! This time I am going to offer a 30 Day Clean Eating and Shakeology Refresh group.

Ok so what does that mean? 

For starters, the group is going to begin on Monday, April 6, 2015.   Yes, that is the day after Easter!  Perfect timing, huh?!  Anyways, we will all begin the group with the 3 Day Refresh.  This will be my third time doing the Refresh and I've outlined (in great detail of course) EXACTLY what the 3 Day Refresh involves! To access that information, click HERE Whether you are looking to drop a few pounds, break some bad habits, or if you've reached a plateau, this is DEFINITELY for you!!

How will the group work?

Everyone in the group will choose which 3 days work best the week of April 6th.  I will guide you through the planning and prep for the Refresh and provide you with support, motivation, and accountability to maximize your results!  THEN, when you have completed the 3 Day Refresh, the support is going to continue! I am going to continue the group for the rest of the month (30 days total) and teach about clean eating and meal planning!  You will learn about Shakeology and will be able to use the remaining 27 days worth throughout the rest of the group!  Shakeology is an all natural nutritional shake that will provide you with your daily dose of nutrients.  Some of the MANY benefits are that you will gain some natural energy (who COULDN'T use that?!), it will curb your cravings, and it will also help with weight loss!  It is actually a meal replacement shake with the proper carb:protein ratio that will keep you feeling fuller, longer!  It can replace any main meal or even be used as a snack! Additional perks of the group include recipes, customizable meal plans, grocery shopping tips, and more!


Added Bonus!
 
Yep! There is even an added bonus to all of this!  At the beginning of the month, Beachbody launched Beachbody On Demand! It is available to those who have a Club Membership.  A Club Membership also gets you some added perks like customizable grocery lists, access to message boards and more!  Ok so you're thinking, what's the "Added Bonus" ???  Well, when you purchase the 3 Day Refresh Challenge Pack, you get a FREE 30 day trial of the Beachbody Club!  Yes, that means Beachbody on Demand too!  You will have free access to over $1500 worth of fitness programs and nutritional plans!  In addition, there are SEVERAL full fitness programs available as well as a sneak peek workout of the newer programs like 21 Day Fix / Extreme, PiYO, Insanity Max 30 and more!  Whew!  Yep, you get all of this for FREE for 30 days!

What is included in the 3 Day Refresh Challenge Pack:

A Challenge Pack is a pretty much a bundle package at a discounted price.  So, with the 3 Day Refresh Challenge Pack you get:

* A month supply of Shakeology - flavor of your choice (that's 30 meals!)
* 3 Day Refresh Kit
* 30 Day FREE trial of the Beachbody Club - includes Beachbody on Demand
* Me as your Coach!
* Access to my Candy Detox (Clean Eating / Shakeology) group!
* Discounted Shipping

Oh, and should I mentioned that this is a special MARCH PROMOTION??!!!  Yay!!  You can actually get the 3 Day Refresh kit for just $10 with a bag of Shakeology!!  Talk about a deal?! But since I have made it my personal goal to help as many people as I can in 2015, I will give you $10.00 so your 3 Day Refresh is FREE! Yup, I'll pay YOU to be a part of my exclusive Challenge Group!

How do I Sign Up?!!

 This group is specifically for my new customers, current challengers, Coaches, and their customers, so, if you are already actively working with a Coach, unfortunately, I can not include you.

So, who is joining me on April 6th? Who is going to decide and commit to feeling great and having that self confidence that you never thought you'd have by the time Summer rolls around?!  Forget the yo-yo dieting.  Learn how to make positive, healthy changes that will end with a LIFESTYLE change!

Remember, there is limited availability so grab your spot soon!!  You can email me at melindabutkus@gmail.com OR simply message me on Facebook HERE!

21 Day Fix Extreme... The Nutrtion Plan

 I have to be honest, after I did the coach sneak peak workout on Saturday morning, I wasn't all THAT excited about this program and couldn't quite figure out what the buzz was all about. But then I listened to the Beachbody Coach National Call and heard it straight from Autumn Calabrese herself. And let me tell you I am now seriously considering getting this program when its launched on February 2nd.

When describing this program overall Autumn said "I created this program to get you seriously shredded in the shortest time possible. It’s a breakthrough 21-day fitness and nutrition program that combines simple portion control, focused nutrition, and extreme 30-minute workouts to help you finally get the lean, defined, hard body you’ve always wanted".

Who is this program for?
According to Autumn Calabrese this program is " for people with a dramatic short-term weight loss deadline like a big event, vacation or photo shoot. It’s also for 21 Day Fix graduates or graduates of other extreme programs like P90X^®, INSANITY^® and FOCUS T25^®. The next group is those who don’t have much weight to lose, but just want to shred up and see their abs. Lastly, this program is for people who don't want to count calories, weigh their food or follow complicated recipes. It was designed to make losing weight and getting shredded simple. Just follow the Extreme Eating Plan and get ready to see serious results!"

So how is this program different from 21 Day Fix?
The food lists have been changed. Some things from the lists have been eliminated and other more nutrient dense foods have been added. Cheats have been eliminated. That means no chocolate, no wine. The nutrition component of this workout is a lot more dialed in. This program also comes with 2 different meal plans. The "regular" everyday 21 Day Fix Extreme meal plan and also Autumn's "Countdown to Competition" meal plan. This is the exact meal plan Autumn uses 21 days before a figure competition or a photo shoot. According to Autumn "It’s my secret to shed fat and lean out every inch of my body. When you have to look great and have only 21 days to do it, this is the plan for you. I follow it when a big competition or photo shoot is coming up. It's a tough mental challenge, but so worth it."

The Workouts
Weights are incorporated into EVERY workout. Even Pilates uses resistance bands. There is an upper day, lower day, Pilates day, cardio days and an active recovery yoga day. There is high impact but there are modifiers for all workouts and you can take the high impact out and make it low impact.

This program is results driven, meaning that if you stick to the meal plan and do the workouts for 21 days you will see results. This program is for people that are ready to see serious results in terms of muscle definition and weight loss.

Are you ready to get the best results of your life in only 21 days? You can ONLY get this program through a Team Beachbody coach.  I am inviting you to be a part of the first group of the general public to use this program, in my upcoming 21 Day Fix Extreme Challenge Group. The test group  will begin on February 9th.

Fill out the application below or contact me to learn how you can be a part of this group!

click here to complete the application to be in my 21 Day Fix Extreme Test Group

21 Day Fix Extreme Sneak Peek!

Happy Saturday!

I just got done completing the all new 21 Day Fix Extreme Dirty 30 Workout. As coach that is part of the #1 Team in the company and under the direction of the #1 coach in the company these are perks I LIVE for!

 Autumn Calabrese, celebrity trainer that brought us 21 Day Fix is back with 21 Day Fix Extreme. This workout is scheduled to launch on Monday February 2nd and there's quite the buzz about this program and the results that the first test group got.

I was up and at 'em at 5:00 a.m. along with 37 other coaches via Zoom to get my Dirty 30 Extreme on to see what this buzz is all about. Dirty 30 Extreme consisted of 3 rounds, 4 moves each round and each move was with weights. Most of the moves are combination moves which increases your body's ability to burn more fat. Side lunges with arm raises, squats with a should press, etc.

I've been doing P90X3 for almost 4 weeks now and after doing Dirty 30 Extreme, my arms are shaky and my legs are already starting to get sore (particularly my ham strings) as I type this 1 hour after my workout. If you've done Dirty 30 or Upper Fix, then you know how much Autumn likes to work shoulders. This workout is no different! Lots of shoulder and core work for sure.

If you're ready to take your fitness to the next level or have gotten bored with 21 Day Fix, then 21 Day Fix Extreme is just what you're looking for. The 30 minutes flew by and I was surprised it was already over when we started the cool down. These "extreme" workouts paired with Autumn's nutrition plan will definitely get you the results you are looking for.

If you're a fan of Autumns, there's no need to be afraid of this workout! Its quick and challenging just enough to leave you with a "good kind of sore" the next day. And with all of the Beachbody workouts there is a modifier.

The Challenge Pack comes with all of the workouts PLUS color coded portion control containers, Autumn's Countdown to Competition Eating Guide, 21 Day Fix Extreme Eating Guide, bonus DVD's as well your 30 day supply of Shakeology and a shaker cup. And the BEST part of all is that this Challenge Pack will launch at a great price!

If you have questions about the 21 Day Fix Extreme and would like to get in on my exclusive test group message me or comment. The group begins on Monday February 2 and space is extremely limited!