Time to REFRESH

Our bodies are a direct reflection of our daily choices. -> Yikes...

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Moment of honesty:: these past 6 weeks of moving have consisted of many days in which we made quick, "convenient" and stress based choices. And we're feeling it. 

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Nate and I are committed to getting our groove back in October. There are always reasons to wait for anything in life... Family visiting, weddings & holidays.. But we've decided to find our rhythm at a pace we can be consistent with.

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For the next month, we will stick to our normal 80/20 rule of nutrition and fuel our bodies with superfoods from Shakeology each day. For the next month, we will exercise utilizing our at home programs to cultivate consistency. We will dive in with our online accountability group to spur on not on each other, but our community of friends, family and even new acquaintances who want to live the same lifestyle and accomplish big goals.

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To get started right, we're spending the next three days <beginning tomorrow> using a plant based cleanse called the 3 Day Refresh to jump start our metabolism, shed some water weight/bloat, reboot our system and prime our bodies for change.

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This is an all-natural, gluten-free, vegan cleanse that allows you to EAT and only lasts 3 days. This will be my third go around with the refresh and each time gets better and better--> this, however, will be Nates first time and I can't wait to share his experience with y'all!

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Follow our journey this week and consider committing with us in October to join our health and wellness group online.

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Imagine what you might miss out on if you wait for the "perfect" time to start something that could change your life.

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To read more about the 3 Day Refresh click here:: http://bit.ly/1MUnEWC

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Here goes!!

Greek Yogurt All Day

Believe it or not, it took me foEVAH to hop on the greek yogurt train.

1) I'm a HUGE texture person.. so this "gunky" stuff seemed gross.

2) I heard the it was really sour & that seemed odd to me being that I get my sour fix from Sour Patch Kids.

3) I'm the type of personal that refuses to do something just because it seems popular. I thought greek yogurt was some pinteresty fad that people would get over soon enough..

 Chobani is LAUGHING hysterically at their success as I type.

1) Greek yogurt is now a protein STAPLE in our house. If you go with Chobani, as opposed to many off brands, you can get the original flavor with very little sugar added and as much as 16+ grams of protein in each serving!!

2) There are SO many ways to down play the sour/tart factor. Original greek yogurt is super tasty with honey, stevia or agave! 

3) Greek yogurt is WAY more dynamic than traditional yogurt.

Point #3 brings me to the reason for my post today. Greek yogurt can be used ALL.DAY.LONG. Seriously let me just show you.

Breakfast:

My favorite ways to have greek yogurt with my breakfast is to make a bowl with crunchy granola and cold fruit OR with hot steel cut oats and warm cinnamon apples (can you say fall, y'all!?).

Baking Substitute:

-> for butter or oil!

Check out the recipe for Blueberry Yogurt Muffins HERE ,where I substituted half of the butter the recipe called for and ALL the oil with plain greek yogurt!

Lunch:

Use greek yogurt in place of mayo -> I love making tuna salad with a dollop of yogurt, hard boiled egg, diced apple and a little pickle then serving it with a toasted pita or tortilla. {YUM} It's quick, simple, delicious, healthy AND 21 day fix approved!

I also use greek yogurt in my famous chicken salad that has lemon juice, tarragon, diced grapes, celery and occasionally red onion! You're welcome :)

Dinner:

Swap our your sour cream and top your tacos, salad and burritos with yogurt!! It was such a mental road block for me initially, but I can now EASILY swap out sour cream in just about any dish, dressing or DIP with chobani. I hope that just blew your mind a bit. Think about that for a second. Greek yogurt ranch dressing. Greek yogurt in your mexican layered dip. Greek yogurt mashed potatoes. The list goes on! Now I'm drooling..

Snack or Dessert:

During a strict meal plan, this stuff is like CRACK, but I promise you'll love this concoction any time! Mix up some peanut butter (or PB2) with honey, greek yogurt and cinnamon for a DECADENT fruit dip that you can make in bulk to keep in your fridge!

I might not have told you anything that you haven't heard before, but maybe I reminded you to actually use it more! If you have any other suggestions for me, please share them below! We're always looking for ways to make our snacks and meals healthier.

Happy Wednesday, friends!!

Tiny Kitchen Diaries: Food Prep Sneak Peek

So my hubby and I have been in a mega state of transition the past couple of months. Let me paint a picture for you::

He came home from a 7 month deployment

We renovated for a week straight (after spending only one day together)

Listed our home for sale- under contract in 3 days.

Traveled for about 2.5 weeks+ to see family

House contract fell through

Hubby left for another month on the day our AC broke (womp womp- typical murphy's law)

I showed house alone (with two giant pups) for 3 weeks before getting another contract on it

Hubby came home and we packed/moved out in a week

whirlwind..--> PHEW. glad that's over!

welllllll almost.

We then moved into a hotel room where we are currently residing for 27 days, while my hubby completes a month long, strenuous & extremely time consuming work process; however, it's over next Wednesday and we get to FINALLY move to the sunshine state.

#hallelujah 

We have been waiting 6 years for the chance to be closer to my family, soak up some beach rays and just relax down south for a few years of deployment-free bliss!

Reminding myself of ^^^ makes this temporary madness all worth it. Plus, I know that one day, these will be stories we share with laughter and maybe a fond memory or two. Oh and honey, there's no one I would rather be doing this all with {insert smoochey face here}.

In the mean time, it's mega entertaining for people to partake in our shenanigans. SO, today I bring you a food prepping sneak peek from my teenie weenie kitchen.

Here's what I've decided is totally doable with two baby burners, one microwave, a couple of super sticky pans & one whacked out spatula!

Breakfasts:

Shakeology /or/ coconut greek yogurt + granola

Lunch:

Shakeology /or/ plain greek yogurt tuna salad with sliced peppers /or/ pre-assembled green salads

Dinner:

Quinoa // Turkey Sausages // Chicken Burgers // Sweet Potatoes // sautéed kale // zucchini + onion stir-fry // steamed broccoli 

Snacks:

cubed pineapple /or/ hard boiled eggs /or/ sliced peppers

Not too shabby, right?

I also snagged strawberries, nectarines, cheese sticks, unsweetened almond milk, fig newtons, KIND bars, granola, pop chips, wheat thins & frozen yogurt + chocolate covered pretzels.

All things considered, we have pretty darn healthy choices for a whole week with a few tasty treats thrown in the mix. And this whole order took me about an hour (had to wash pans in between uses!).

Btw, I spent like $7 on baggies + minimal tupperware to use for our month here. 

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I hope this inspires you to stay health & grounded in your routine while you're on the go. Hotel living isn't always easy and it's certainly not the most convenient. BUT -> It's totally possible if your goals are important to you!

Need more tips? I'd love to chat!

Find me on Facebook.com/LindseyKollarGhoens

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email me at lindseykollar@yahoo.com

Let me share with you the food guide that rocked my nutritional world.

If you've never heard of shakeology before & want to know why I love to drink it every.single.day for breakfast or lunch, check out my experience HERE. 

For all you beachbody lovers out there:: yes, everything prepped above is 21 Day Fix approved! 

Can't believe I cooked in this kitchen for the last time. Time for a mini glass of wine to celebrate :)

Cheers!

XO

Calling all Dreamers and Go Getters!

Calling all dreamers and go-getters. You fur-parents and stay-at-home-moms. My fellow military wives and even full time students. Men and women who are sick and tired of living pay check to pay check- this is for you!

Are you a creative mind that needs an outlet? Maybe you'd love the opportunity to be recognized for your hard work. Have you capped out in your current position, but desire more potential for growth? Possibly, you're like me-- you need to lose weight, gain confidence and create opportunity in your life!

My team is expanding, y'all. The need for passionate, honest, driven and resilient entrepreneurs in the health and wellness world is both real and growing. What I do as a coach is work daily to end the trend of obesity while creating my own version of freedom for my family -> freedom of time, finances and CHOICE.

I'm looking to mentor 8 individuals in September and October. My desire is to pass along to YOU the tools needed to create a successful business. Whether you'd like to come home from your job to run your organization full time find a balance with your current job that will provide you with extra weekly or monthly income.. I'm here to help.

Beachbody isn't for everyone.. and that's okay. But if you have a heart for others and a fire in your belly to create change in your life, it COULD be for you!

Fill out the application below to be considered as one of my 8 new mentees in September and October. 

http://bit.ly/1WUEytM

Why not you?