A Fit Nurse: clean eating meal plan

Showing posts with label clean eating meal plan. Show all posts

Posted by Alyssa Schomaker / Saturday, July 5, 2014 / No comments / 3 Day refresh , Accountability , Alyssa schomaker , clean eating meal plan , lose weight , nutrition , Recipes , shakeology , Summer , Support , Vacation Tips

3 day refresh results and 30 day clean eating / Refresh support group

<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEil4Wlu_zK5AEmucO5mmrKY2_QFMrBP_QX0hDxx9TN1JCaCTP3HNjnEWk0MD4wdHI9Yt-aimq4V4yM24RODDYJcuKFJwYelIzeQ1aCy-bww9k67mXMcYc9UvgkNwPI-HpPFFLAcFR4rByf5/s1600/3+day+refresh+results.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="3 Day refresh , 3 day refresh results, Accountability , clean eating meal plan , A fit nurse , Alyssa Schomaker , Nutrition , Recipes , Shakeology , Support , Vacation Tips" border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEil4Wlu_zK5AEmucO5mmrKY2_QFMrBP_QX0hDxx9TN1JCaCTP3HNjnEWk0MD4wdHI9Yt-aimq4V4yM24RODDYJcuKFJwYelIzeQ1aCy-bww9k67mXMcYc9UvgkNwPI-HpPFFLAcFR4rByf5/s1600/3+day+refresh+results.jpg" title="" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">5.4 pounds gone!</td></tr>
</tbody></table>
<span style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;"><br /></span>
<span style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;"><br /></span>
<span style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;"><br /></span>
<span style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;">Now that the 4th of July is over, another holiday is history and we are officially into the heart of the summer its time to give ourselves a little detailed scrub down!!!  Lets face it, no matter how healthy we think we eat, how much we think we exercise, there is always room for improvement!  Everytime I challenge myself to keep track of my food, to intensify my workouts I notice big jumps in my fitness, my energy level and overall how I feel each day.  I know personally its easy to get off track.  It starts with ice cream here and a cookie there, a few cocktails with friends and smores around the campfire and before you know it you feel like an overstuffed smore!  All the working out in the world isn't going to take away that bloated & sluggish feeling you get when you over eat!  I know this because I totally did this the week after our trip to Vegas.  As I sat on my back porch brainstorming ideas for my next support group this idea hit me!</span><br />
<div class="separator" style="background-color: white; clear: both; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px; text-align: center;">
<a href="http://www.teambeachbody.com/shop/-/shopping/BCP3D160?referringRepId=401582" style="color: #888888; text-decoration: none;"><img alt="3 Day Refresh Support and Accountability to change your lifestyle" border="0" src="http://www.dropthecookie.com/wp-content/uploads/2014/07/3-day-refresh-300x272.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 1px solid rgb(255, 255, 255); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; padding: 5px; position: relative;" title="" /></a></div>
<div class="pinit-wrapper" style="cursor: pointer; left: 318px; opacity: 0; position: absolute; top: 808px; visibility: hidden; z-index: 9999;">
<a href="http://pinterest.com/pin/create/button/?url=http://melaniemitro.blogspot.com/2014/07/summer-3-day-refresh-clean-eating.html&media=http://www.dropthecookie.com/wp-content/uploads/2014/07/3-day-refresh-300x272.jpg&description=Summer%203%20Day%20Refresh%20&%20Clean%20Eating%20Accountability/Support%20Group" style="color: #888888; display: block; outline: none; text-decoration: none;" target="_blank"><img class="pinimg" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfXXyo7bKndheoAlxIdk154ze6nfus2h9Vp4aED76mrKmRUR0j5GX7xkVzg6eUtmW9bwK5rOQhPgxHiWj2QpgxHi0we4BsS-84QF9-3L5Z-2Fp3-KD95OO7gLzS-gJ6AJs3r6kuickRvm-/s1600/pinterestx1_72.png" style="-webkit-box-shadow: none; background: transparent; border: 0px; box-shadow: none; margin: 0px; padding: 0px; position: relative;" title="Pin on Pinterest" /></a></div>
<div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;">
<br /></div>
<div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;">
How about we kick off July with the brand new 3-Day Refresh Program and incorporate that into a 30 day clean eating & shakeology group! YES!  This is perfect!  Ok so why is it perfect you might ask?!</div>
<div class="separator" style="background-color: white; clear: both; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px; text-align: center;">
<a href="http://www.teambeachbody.com/shop/-/shopping/BCP3D160?referringRepId=401582" style="color: #888888; text-decoration: none;"><img alt="Clean eating and Shakeology Support Group" border="0" src="http://www.fitnancials.com/wp-content/uploads/2013/03/Take-Care-of-Your-Body-300x288.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 1px solid rgb(255, 255, 255); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; padding: 5px; position: relative;" title="" /></a></div>
<div class="pinit-wrapper" style="cursor: pointer; left: 318px; opacity: 0; position: absolute; top: 1208px; visibility: hidden; z-index: 9999;">
<a href="http://pinterest.com/pin/create/button/?url=http://melaniemitro.blogspot.com/2014/07/summer-3-day-refresh-clean-eating.html&media=http://www.fitnancials.com/wp-content/uploads/2013/03/Take-Care-of-Your-Body-300x288.jpg&description=Summer%203%20Day%20Refresh%20&%20Clean%20Eating%20Accountability/Support%20Group" style="color: #888888; display: block; outline: none; text-decoration: none;" target="_blank"><img class="pinimg" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfXXyo7bKndheoAlxIdk154ze6nfus2h9Vp4aED76mrKmRUR0j5GX7xkVzg6eUtmW9bwK5rOQhPgxHiWj2QpgxHi0we4BsS-84QF9-3L5Z-2Fp3-KD95OO7gLzS-gJ6AJs3r6kuickRvm-/s1600/pinterestx1_72.png" style="-webkit-box-shadow: none; background: transparent; border: 0px; box-shadow: none; margin: 0px; padding: 0px; position: relative;" title="Pin on Pinterest" /></a></div>
<div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;">
<br /></div>
<div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;">
So the 3 day refresh is designed to give you fast, clean, and efficient weight loss.  You can quickly drop a few pounds, break a bad habit and get back on track!  It's 3 shakes a day, a fiber drink, plenty of water, fresh fruits, veggies, and healthy fats so that you keep your energy and  your metabolism going.  It is not a juice or fasting diet but a healthy diet that is going to give your body nutrition vs starvation.  </div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; background: rgb(255, 255, 255); border: 1px solid rgb(255, 255, 255); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; color: #666666; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px; margin-left: auto; margin-right: auto; padding: 5px; position: relative; text-align: center;"><tbody>
<tr><td><span style="margin-left: auto; margin-right: auto;"><a href="http://www.teambeachbody.com/shop/-/shopping/BCP3D160?referringRepId=401582" style="color: #888888; text-decoration: none;"><img alt="3 day refresh support and accountability group" border="0" height="152" src="http://kendrafletcherfitness.com/wp-content/uploads/2014/06/IMG_3625-WM.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 0px 0px 0px; background: transparent; border: none; box-shadow: rgba(0, 0, 0, 0.0980392) 0px 0px 0px; padding: 0px; position: relative;" title="" width="320" /></a></span><br />
<div class="pinit-wrapper" style="cursor: pointer; left: 129px; opacity: 0; position: absolute; top: 45px; visibility: hidden; z-index: 9999;">
<span style="margin-left: auto; margin-right: auto;"><a href="http://pinterest.com/pin/create/button/?url=http://melaniemitro.blogspot.com/2014/07/summer-3-day-refresh-clean-eating.html&media=http://kendrafletcherfitness.com/wp-content/uploads/2014/06/IMG_3625-WM.jpg&description=Summer%203%20Day%20Refresh%20&%20Clean%20Eating%20Accountability/Support%20Group" style="color: #888888; display: block; outline: none; text-decoration: none;" target="_blank"><img class="pinimg" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfXXyo7bKndheoAlxIdk154ze6nfus2h9Vp4aED76mrKmRUR0j5GX7xkVzg6eUtmW9bwK5rOQhPgxHiWj2QpgxHi0we4BsS-84QF9-3L5Z-2Fp3-KD95OO7gLzS-gJ6AJs3r6kuickRvm-/s1600/pinterestx1_72.png" style="-webkit-box-shadow: none; background: transparent; border: 0px; box-shadow: none; margin: 0px; padding: 0px; position: relative;" title="Pin on Pinterest" /></a></span></div>
</td></tr>
<tr><td class="tr-caption" style="font-size: 14px;"><a href="http://www.teambeachbody.com/shop/-/shopping/BCP3D160?referringRepId=401582" style="color: #888888; text-decoration: none;">3 day Refresh Breakdown</a></td></tr>
</tbody></table>
<div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;">
<br /></div>
<div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;">
Then, once we jump start our weight loss clear out the gunk we can preserve our results and not slide back into old habits by continuing on for 30 days of clean eating!  So my thought process is this.  I don't want you to do the 3 day refresh and just go back to how it was before you started.  I want you to maintain and make progress.  So for 30 days I am going to teach you how to meal plan, how to prepare family friendly healthy recipes, give you snack ideas, teach you the importance of proper nutrition, the fundamentals of clean eating and how to fuel your body for energy and not comfort.  </div>
<div class="separator" style="background-color: white; clear: both; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px; text-align: center;">
<a href="http://www.teambeachbody.com/shop/-/shopping/BCP3D160?referringRepId=401582" style="color: #888888; text-decoration: none;"><img border="0" height="320" src="http://l.yimg.com/lo/api/res/1.2/A.zixnJuZxrO3uiL3agVow--/YXBwaWQ9eWlzZWFyY2g7Zmk9Zml0O2dlPTAwNjYwMDtncz0wMEEzMDA7aD00MDA7dz00MDA-/http://www.shakeology.com/blogs/wp-content/uploads/sites/4/2014/06/3606_3-Day_Refresh_ePostcard_19.jpg.cf.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 1px solid rgb(255, 255, 255); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; padding: 5px; position: relative;" width="320" /></a></div>
<div class="pinit-wrapper" style="cursor: pointer; left: 318px; opacity: 0; position: absolute; top: 2106.796875px; visibility: hidden; z-index: 9999;">
<a href="http://pinterest.com/pin/create/button/?url=http://melaniemitro.blogspot.com/2014/07/summer-3-day-refresh-clean-eating.html&media=http://l.yimg.com/lo/api/res/1.2/A.zixnJuZxrO3uiL3agVow--/YXBwaWQ9eWlzZWFyY2g7Zmk9Zml0O2dlPTAwNjYwMDtncz0wMEEzMDA7aD00MDA7dz00MDA-/http://www.shakeology.com/blogs/wp-content/uploads/sites/4/2014/06/3606_3-Day_Refresh_ePostcard_19.jpg.cf.jpg&description=Summer%203%20Day%20Refresh%20&%20Clean%20Eating%20Accountability/Support%20Group" style="color: #888888; display: block; outline: none; text-decoration: none;" target="_blank"><img class="pinimg" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfXXyo7bKndheoAlxIdk154ze6nfus2h9Vp4aED76mrKmRUR0j5GX7xkVzg6eUtmW9bwK5rOQhPgxHiWj2QpgxHi0we4BsS-84QF9-3L5Z-2Fp3-KD95OO7gLzS-gJ6AJs3r6kuickRvm-/s1600/pinterestx1_72.png" style="-webkit-box-shadow: none; background: transparent; border: 0px; box-shadow: none; margin: 0px; padding: 0px; position: relative;" title="Pin on Pinterest" /></a></div>
<div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;">
<br /></div>
<div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;">
Also, since it is vacation season and just about everyone I know is traveling at some point I am going to spend an entire week going over vacation tips, traveling rules, and how to enjoy your summer vacations and have balance without feeling deprived.  So no matter if you are traveling during this 30 days you can still feel accountable without guilt.</div>
<div class="separator" style="background-color: white; clear: both; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px; text-align: center;">
<img alt="3 Day Refresh, Summer health and fitness accountability" border="0" height="160" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdxCpNpM3HSt2TPG3mftxh0dRNaERBpJM-iHXS6dP5rE9B6tCGXxZTPpSqPY8VXqt6K2nhkUiWXphDDEPTdYlF652rxLjGJVZCsOW50oo1FWKrAdCcldMhO4A85M8_F4JiSqrEf6fNyR66/s1600/beach.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 1px solid rgb(255, 255, 255); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; padding: 5px;" title="" width="320" /></div>
<div class="pinit-wrapper" style="cursor: pointer; left: 318px; opacity: 0; position: absolute; top: 2516.796875px; visibility: hidden; z-index: 9999;">
<a href="http://pinterest.com/pin/create/button/?url=http://melaniemitro.blogspot.com/2014/07/summer-3-day-refresh-clean-eating.html&media=https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdxCpNpM3HSt2TPG3mftxh0dRNaERBpJM-iHXS6dP5rE9B6tCGXxZTPpSqPY8VXqt6K2nhkUiWXphDDEPTdYlF652rxLjGJVZCsOW50oo1FWKrAdCcldMhO4A85M8_F4JiSqrEf6fNyR66/s1600/beach.jpg&description=Summer%203%20Day%20Refresh%20&%20Clean%20Eating%20Accountability/Support%20Group" style="color: #888888; display: block; outline: none; text-decoration: none;" target="_blank"><img class="pinimg" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfXXyo7bKndheoAlxIdk154ze6nfus2h9Vp4aED76mrKmRUR0j5GX7xkVzg6eUtmW9bwK5rOQhPgxHiWj2QpgxHi0we4BsS-84QF9-3L5Z-2Fp3-KD95OO7gLzS-gJ6AJs3r6kuickRvm-/s1600/pinterestx1_72.png" style="-webkit-box-shadow: none; background: transparent; border: 0px; box-shadow: none; margin: 0px; padding: 0px; position: relative;" title="Pin on Pinterest" /></a></div>
<div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;">
<br /></div>
<div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;">
So how does this work?  Well if I am not your Team Beachbody Coach then you would make me your coach.  Contact me below by filling out the application to join!  You are required to purchase the 3-day refresh challenge pack from me as your coach.  Then, you are accepted into my closed online support group that will begin on the 14th of July.  </div>
<div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;">
<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.teambeachbody.com/shop/-/shopping/BCP3D160?referringRepId=401582" style="color: #888888; text-decoration: none;"><img border="0" height="313" src="http://media-cache-ak0.pinimg.com/736x/b3/3a/65/b33a65ce40b3370d73d1463890af7726.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 1px solid rgb(255, 255, 255); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; padding: 5px; position: relative;" width="320" /></a></div>
<div class="pinit-wrapper" style="cursor: pointer; left: 318px; opacity: 0; position: absolute; top: 2923.296875px; visibility: hidden; z-index: 9999;">
<a href="http://pinterest.com/pin/create/button/?url=http://melaniemitro.blogspot.com/2014/07/summer-3-day-refresh-clean-eating.html&media=http://media-cache-ak0.pinimg.com/736x/b3/3a/65/b33a65ce40b3370d73d1463890af7726.jpg&description=Summer%203%20Day%20Refresh%20&%20Clean%20Eating%20Accountability/Support%20Group" style="color: #888888; display: block; outline: none; text-decoration: none;" target="_blank"><img class="pinimg" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfXXyo7bKndheoAlxIdk154ze6nfus2h9Vp4aED76mrKmRUR0j5GX7xkVzg6eUtmW9bwK5rOQhPgxHiWj2QpgxHi0we4BsS-84QF9-3L5Z-2Fp3-KD95OO7gLzS-gJ6AJs3r6kuickRvm-/s1600/pinterestx1_72.png" style="-webkit-box-shadow: none; background: transparent; border: 0px; box-shadow: none; margin: 0px; padding: 0px; position: relative;" title="Pin on Pinterest" /></a></div>
</div>
<div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;">
We will start with the 3 Day Refresh then 30 days of replacing 1 meal a day with Shakeology, healthy eating and any exercise of your choice.  It does not have to be a Beachbody Fitness Program, although I encourage you to do some form of physical activity for 30 minutes a day 5 days a week!  :)  (21 Day Fix, P90X3, Chalean Extreme, Piyo, T25).</div>
<div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;">
<br /></div>
<div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px; text-align: center;">
</div>
<div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px; text-align: center;">
<br /></div>
<div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;">
Each day you will log into the group for your tip of the day, daily motivation, inspiration and accountability. I will share recipes along with ways to handle late night munchies, sugar cravings, emotional eating, temptations and more.  You will be accountable each day to report with the group your food and your workouts!  </div>
<div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;">
At the end of the 30 days we will measure our progress, submit our results and in 30 days you will have kicked bad habits, introduced new healthy habits and be on your way to creating life long health and wellness for you and your family!</div>
<div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;">
<span style="color: blue; font-size: medium;"><b><br />
</b></span></div>
<div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;">
<span style="color: blue; font-size: medium;"><b>Does this sound like something you would like to do? </b></span></div>
<div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;">
<span style="font-size: medium;"><br />
</span></div>
<div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;">
<span style="font-size: medium;"> If so, join me my completing the application below.</span></div>
<div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;">
<span style="font-size: medium;"><br />
</span></div>
<div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;">
<span style="font-size: medium;">Then, create a <a href="https://www.teambeachbody.com/signup/-/signup/free?referringRepId=207516" style="color: #888888; text-decoration: none;">free account</a> so that I am your Team Beachbody Coach.</span></div>
<div class="separator" style="background-color: white; clear: both; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px; text-align: center;">
<a href="https://www.teambeachbody.com/signup/-/signup/free?referringRepId=401582" style="color: #888888; text-decoration: none;"><img alt="Free Team Beachbody Account, 3Day Refresh, 30 Day Clean Eating & Shakeology Support Group" border="0" height="243" src="http://www.91daychallenge.com/blog/wp-content/uploads/2012/05/xteam-beachbody1.png.pagespeed.ic.-iEH0tAzlR.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 1px solid rgb(255, 255, 255); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; padding: 5px; position: relative;" title="" width="400" /></a></div>
<div class="pinit-wrapper" style="cursor: pointer; left: 318px; opacity: 0; position: absolute; top: 4166.296875px; visibility: visible; z-index: 9999;">
<a href="http://pinterest.com/pin/create/button/?url=http://melaniemitro.blogspot.com/2014/07/summer-3-day-refresh-clean-eating.html&media=http://www.91daychallenge.com/blog/wp-content/uploads/2012/05/xteam-beachbody1.png.pagespeed.ic.-iEH0tAzlR.jpg&description=Summer%203%20Day%20Refresh%20&%20Clean%20Eating%20Accountability/Support%20Group" style="color: #888888; display: block; outline: none; text-decoration: none;" target="_blank"><img class="pinimg" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfXXyo7bKndheoAlxIdk154ze6nfus2h9Vp4aED76mrKmRUR0j5GX7xkVzg6eUtmW9bwK5rOQhPgxHiWj2QpgxHi0we4BsS-84QF9-3L5Z-2Fp3-KD95OO7gLzS-gJ6AJs3r6kuickRvm-/s1600/pinterestx1_72.png" style="-webkit-box-shadow: none; background: transparent; border: 0px; box-shadow: none; margin: 0px; padding: 0px; position: relative;" title="Pin on Pinterest" /></a></div>
<div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;">
<br /></div>
<div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;">
<br /></div>
<div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;">
<span style="font-size: medium;">If you are anxious to get started then purchase your 3-day refresh challenge pack here and make sure to message me and I will add you to the group and get you up and running!  </span></div>
<div class="separator" style="background-color: white; clear: both; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px; text-align: center;">
<a href="http://teambeachbody.com/shop/-/shopping/BCP3D160?referringRepId=207516"><img alt="3 Day Refresh Challenge Pack" border="0" height="190" src="http://coachwoot.com/images/3-day-refresh-challenge-pack-sale.png" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 1px solid rgb(255, 255, 255); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; padding: 5px; position: relative;" title="" width="400" /></a></div>
<div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;">
Either way, the cut off for registration is <span style="color: blue; font-size: medium;"><u><b>Wednesday July 9th!</b></u></span>  So don't wait until the last minute or you might miss an opportunity to truly transform your health and feel your best this summer!</div>
<div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;">
<br /></div>
<div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;">
<br /></div>
<div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;">
Stop saying tomorrow, stop putting off the small changes because you never know what tomorrow will bring!  You only have today, your health, your choices and this 1 life! It's so precious and I can't say enough about how important it is to take care of what we have!  </div>
<div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;">
<br /></div>
<div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;">
So whether you need a total overhaul or just a few tweaks now is your time!  From woman to woman, mom to mom, business owner to business owner trust me YOU have TIME to put yourself FIRST for 30 minutes each day!  </div>
<div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;">
<br /></div>
<div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;">
<br /></div>
<div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;">
<br /></div>
<br />
<iframe allowtransparency="true" frameborder="0" height="1161" scrolling="no" src="https://alyssaschomaker.wufoo.com/embed/mm3lsxj1xvu47f/" style="border: none; width: 100%;"><a href="https://alyssaschomaker.wufoo.com/forms/mm3lsxj1xvu47f/">Fill out my Wufoo form!</a></iframe>

3 Day refresh, Accountability, Alyssa schomaker, clean eating meal plan, lose weight, nutrition, Recipes, shakeology, Summer, Support, Vacation Tips

3 day refresh results and 30 day clean eating / Refresh support group

5.4 pounds gone! Now that the 4th of July is over, another holiday is history and we are officially into the heart of the summer its ...

Posted by Alyssa Schomaker / Monday, April 28, 2014 / No comments / 21 Day Fix , A fit nurse , clean dinners , clean eating , clean eating meal plan , food , low cal , Recipes

Skillet-Grilled Red Pepper Shrimp & Grits!! Only 224 Cals per serving!

<div class="separator" style="clear: both; text-align: center;">
<br /><br /><img alt="SkilletGrilledShrimp_article" class="attachment-post-thumb wp-post-image" src="http://d1ujpofy5vmb70.cloudfront.net/wp-content/uploads/featured_image/SkilletGrilledShrimp_article.jpg" style="border: 1px solid rgb(204, 204, 204); color: #555555; font-weight: bold; margin: 0px; max-width: 100%; padding: 0px; vertical-align: baseline;" /></div>
<div class="separator" style="clear: both; text-align: center;">
<a class="addthis_button_stumbleupon_badge at300b" href="" style="border: 0px; color: #5fad00; cursor: pointer; font-family: Roboto, 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 15px; line-height: 22px; margin: 0px; padding: 0px; vertical-align: baseline;"><br /></a></div>
<h2>
<b>Skillet-Grilled Red Pepper Shrimp & Grits!! </b></h2>
<div id="main" style="-webkit-box-shadow: rgb(204, 204, 204) 10px 0px 12px -12px; border: 0px; box-shadow: rgb(204, 204, 204) 10px 0px 12px -12px; color: #555555; float: left; font-family: Roboto, 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 14px; margin: 0px 0px 20px; padding: 10px 0px 0px; vertical-align: baseline; width: 640px;">
<div class="post-23189 post type-post status-publish format-standard hentry category-20-minutes-or-less category-classics-made-clean category-dinner-tonight category-gluten-free-recipes category-quick-easy category-recipes category-under-45-minutes tag-cheddar tag-cheese tag-cornmeal tag-dinner tag-grits tag-shrimp tag-southern wpautop" id="post-area" style="border: 0px; float: left; font-size: 15px; line-height: 22px; margin: 0px; overflow: hidden; padding: 0px 20px 0px 0px; position: relative; vertical-align: baseline; width: 620px;">
<div id="content-area" style="border: 0px; float: left; margin: 0px; padding: 0px; vertical-align: baseline; width: 620px;">
<br /><div style="border: 0px; margin-bottom: 15px; padding: 0px; vertical-align: baseline;">
<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Serves</strong>: 4<br /><strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Hands-on time</strong>: 10 minutes<br /><strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Total time</strong>: 20 minutes</div>
<div style="border: 0px; margin-bottom: 15px; padding: 0px; vertical-align: baseline;">
<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">INGREDIENTS:</strong></div>
<ul style="border: 0px; list-style-image: initial; list-style-position: outside; margin: 10px; padding: 0px; vertical-align: baseline;">
<li style="border: 0px; margin: 0px 0px 0px 5px; padding: 0px 0px 5px; vertical-align: baseline;">1/2 cup quick-cooking grits</li>
<li style="border: 0px; margin: 0px 0px 0px 5px; padding: 0px 0px 5px; vertical-align: baseline;">1/2 tsp garlic powder</li>
<li style="border: 0px; margin: 0px 0px 0px 5px; padding: 0px 0px 5px; vertical-align: baseline;">1 tsp Worcestershire sauce</li>
<li style="border: 0px; margin: 0px 0px 0px 5px; padding: 0px 0px 5px; vertical-align: baseline;">1/8 tsp ground cayenne pepper</li>
<li style="border: 0px; margin: 0px 0px 0px 5px; padding: 0px 0px 5px; vertical-align: baseline;">1/2 tsp sea salt</li>
<li style="border: 0px; margin: 0px 0px 0px 5px; padding: 0px 0px 5px; vertical-align: baseline;">1 oz shredded reduced-fat sharp cheddar cheese</li>
</ul>
<div style="border: 0px; margin-bottom: 15px; padding: 0px; vertical-align: baseline;">
<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">RED PEPPER SHRIMP</strong></div>
<ul style="border: 0px; list-style-image: initial; list-style-position: outside; margin: 10px; padding: 0px; vertical-align: baseline;">
<li style="border: 0px; margin: 0px 0px 0px 5px; padding: 0px 0px 5px; vertical-align: baseline;">Olive oil cooking spray</li>
<li style="border: 0px; margin: 0px 0px 0px 5px; padding: 0px 0px 5px; vertical-align: baseline;">1 medium red bell pepper, chopped</li>
<li style="border: 0px; margin: 0px 0px 0px 5px; padding: 0px 0px 5px; vertical-align: baseline;">12 oz medium raw peeled shrimp, rinsed and patted dry</li>
<li style="border: 0px; margin: 0px 0px 0px 5px; padding: 0px 0px 5px; vertical-align: baseline;">1 tbsp safflower oil</li>
<li style="border: 0px; margin: 0px 0px 0px 5px; padding: 0px 0px 5px; vertical-align: baseline;">1 tsp paprika</li>
<li style="border: 0px; margin: 0px 0px 0px 5px; padding: 0px 0px 5px; vertical-align: baseline;">1 tsp garlic powder</li>
<li style="border: 0px; margin: 0px 0px 0px 5px; padding: 0px 0px 5px; vertical-align: baseline;">1/2 tsp fresh ground black pepper</li>
<li style="border: 0px; margin: 0px 0px 0px 5px; padding: 0px 0px 5px; vertical-align: baseline;">1/8 tsp sea salt</li>
<li style="border: 0px; margin: 0px 0px 0px 5px; padding: 0px 0px 5px; vertical-align: baseline;">2 medium scallions, trimmed and finely chopped</li>
</ul>
<div style="border: 0px; margin-bottom: 15px; padding: 0px; vertical-align: baseline;">
<strong style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">INSTRUCTIONS:</strong></div>
<ol style="border: 0px; list-style-image: initial; list-style-position: outside; margin: 10px; padding: 0px; vertical-align: baseline;">
<li style="border: 0px; margin: 0px 0px 0px 10px; padding: 0px 0px 5px; vertical-align: baseline;">Prepare grits: In a medium saucepan, bring 2 cups water to a boil on high heat. Stir in grits and return to a boil. Then reduce heat to medium-low, cover and cook for 5 minutes or until liquid is absorbed. Remove from heat, stir in garlic powder, Worcestershire, cayenne and salt; cover and set aside.</li>
<li style="border: 0px; margin: 0px 0px 0px 10px; padding: 0px 0px 5px; vertical-align: baseline;">Meanwhile, prepare red pepper shrimp: Heat a large nonstick skillet on medium-high. Coat skillet with cooking spray, add pepper and lightly coat pepper with cooking spray. Cook for 4 minutes, stirring frequently, until pepper begins to lightly brown on edges. Set aside on a plate.</li>
<li style="border: 0px; margin: 0px 0px 0px 10px; padding: 0px 0px 5px; vertical-align: baseline;">In a medium bowl, combine shrimp with remaining ingredients, except scallions and cheese, and stir until well coated. Add mixture to skillet in a single layer and cook on medium-high, without stirring, for 2 minutes. Stir and cook for 2 more minutes, until shrimp is opaque in center. Remove from heat and stir in red pepper and scallions.</li>
<li style="border: 0px; margin: 0px 0px 0px 10px; padding: 0px 0px 5px; vertical-align: baseline;">To serve, divide grits among 4 dinner plates and sprinkle evenly with cheese. Spoon equal amounts of shrimp mixture over top.</li>
</ol>
<div style="border: 0px; margin-bottom: 15px; padding: 0px; vertical-align: baseline;">
<em style="border: 0px; font-size: 16px; line-height: 21px; margin: 0px; padding: 0px; vertical-align: baseline;">Nutrients per serving (1/2 cup shrimp mixture and 1/2 cup grits): Calories: 224, Total Fat: 6 g, Sat. Fat: 1 g, Carbs: 20 g, Fiber: 1 g, Sugars: 2 g, Protein: 21 g, Sodium: 486 mg, Cholesterol: 131 mg</em></div>
</div>
</div>
</div>
<script id="hiddenlpsubmitdiv" style="display: none;"></script><script>try{for(var lastpass_iter=0; lastpass_iter < document.forms.length; lastpass_iter++){ var lastpass_f = document.forms[lastpass_iter]; if(typeof(lastpass_f.lpsubmitorig2)=="undefined"){ lastpass_f.lpsubmitorig2 = lastpass_f.submit; lastpass_f.submit = function(){ var form=this; var customEvent = document.createEvent("Event"); customEvent.initEvent("lpCustomEvent", true, true); var d = document.getElementById("hiddenlpsubmitdiv"); if (d) {for(var i = 0; i < document.forms.length; i++){ if(document.forms[i]==form){ d.innerText=i; } } d.dispatchEvent(customEvent); }form.lpsubmitorig2(); } } }}catch(e){}</script>

21 Day Fix, A fit nurse, clean dinners, clean eating, clean eating meal plan, food, low cal, Recipes

Skillet-Grilled Red Pepper Shrimp & Grits!! Only 224 Cals per serving!

Skillet-Grilled Red Pepper Shrimp & Grits!! Serves : 4 Hands-on time : 10 minutes Total time : 20 minutes INGREDIENTS: 1/...

Posted by Alyssa Schomaker / Thursday, January 2, 2014 / 1 Comment / A fit nurse , Alyssa schomaker , beachbody , clean eating meal plan , intuitive eating meal plan , nutrition for p90x3 , p90x3 meal plan

Week 1 P90x3 meal plan and goals for 2014

Happy New Years everyone! Can you believe that 2013 is here and gone! We are already on our second day of 2014 and I have spent the last week on the couch. I was diagnosed with influenza on Saturday and then continued to get sicker so back to the hospital I went... additional diagnosis of pneumonia. <br />
<br />
I am getting antsy to get my workouts in again. Especially with my team health and fitness group and my Ripped Resolutions challenge group kicking it into high gear to claim 2014 as the year they kicked all diets to the curb and made it a lifestyle they can live with forever. I started p90x3 before I got sick and was loving all of the workouts. I was burning 300-400 calories in only 30 minutes! You can't beat that right?<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaEeuuc-eujgj48WPzfs8DDxp7kL4NZm1hT27tMSgUwFTks6UvDsO0TQkvSvQA30saqFZ16eLDg2Mi2yiC1xzd9Z7pSrJHjNAtOjRkl0PtsuxeEDpmMh_7wMHXv3iiDFlIKJ0j2xUFLtxr/s1600/IMG_5359.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="p90x3, alyssa schomaker, A fit nurse, motivation, health coach, nurse" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaEeuuc-eujgj48WPzfs8DDxp7kL4NZm1hT27tMSgUwFTks6UvDsO0TQkvSvQA30saqFZ16eLDg2Mi2yiC1xzd9Z7pSrJHjNAtOjRkl0PtsuxeEDpmMh_7wMHXv3iiDFlIKJ0j2xUFLtxr/s320/IMG_5359.JPG" title="p90x3 total synergistics" width="320" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"></div><br />
<br />
I haven't been able to workout since last Friday. So I have spent this time studying the p90x3 nutrition guide also working on some goal setting for my health and fitness in 2014.<br />
<br />
<br />
The p90x3 nutrition guide is a simple plan to follow and based around intuitive eating. Intuitive eating is the ability to listen to your body cues so that you make the right decisions nutritionally. Think of it as the healthy cousin of impulsive eating. Cravings should be a good thing. An intuitive eater uses them to understand what is lacking in their diet, wether it is carbs, proteins, fats, or even a micronutrient such as iron or sodium. A lack of fat in your diet might have you cravings raw nuts or avocado. A lack of carbohydrates fruit instead of soda.<br />
<br />
I plan on completing an entire blog post later this week on the nutrition guide for p90x3 so stayed tuned.<br />
<br />
When I made my meal plan this week I incorporated some new menu suggestions from the p90x3 nutrition guide. The meals were quite tasty and even my kids enjoyed them.... winner winner chicken dinner! Here is my P90x3 meal plan for this week:<br />
<div class="separator" style="clear: both; text-align: center;"></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkNn3jmlxgWxNVT7cMsuTSMDwScFP0X_eN6dLApBUmUdPWVyuO3QHwAZ8yJZZSDDmG2llSFNkMgtUc1OCcUq3jz6XuQD9F6vtqginGDYuOpm77kSuTRmjPcXnUpC92ZhPaSDBdYrvRkqsT/s1600/mealplanp90x31-2-14.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="p90x3 meal plan, p90x3, nutrition, a fit nurse, clean eating, intuitive eating, meal plans, " border="0" height="323" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkNn3jmlxgWxNVT7cMsuTSMDwScFP0X_eN6dLApBUmUdPWVyuO3QHwAZ8yJZZSDDmG2llSFNkMgtUc1OCcUq3jz6XuQD9F6vtqginGDYuOpm77kSuTRmjPcXnUpC92ZhPaSDBdYrvRkqsT/s640/mealplanp90x31-2-14.jpg" title="P90x3 meal plan" width="640" /></a></div><br />
<br />
<br />
<div style="text-align: center;">Do you set health and fitness goals for yourself every year? I am very big on goal setting. I have this obsession with making lists just so I can cross things off. It makes me feel very accomplished. LOL! There are some BIG goals that I want to accomplish this year. But, most importantly is being in tune with my body and listening for when I am pushing it too hard. I am positing my goals here for some accountability! We all need some good old accountability in our lives.<br />
<br />
Here are my goals for 2014:</div><div style="text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQKUjePcsRgLl1SoN2a0SLPDzUsd86UftrvrGUltRDPki9Myn7Nel1paEBFTdgVZB1nF9O4C7jrhalK7KZbtS3gFfTe6XO4P5lYWGQV-43fxCa2Hl4wvuuKztvq8hev6ktKX-3QAOA1P_S/s1600/2014healthandfitnessgoals.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="alyssa schomaker, fitness goals, a fit nurse, 2014, motivation, accountability, " border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQKUjePcsRgLl1SoN2a0SLPDzUsd86UftrvrGUltRDPki9Myn7Nel1paEBFTdgVZB1nF9O4C7jrhalK7KZbtS3gFfTe6XO4P5lYWGQV-43fxCa2Hl4wvuuKztvq8hev6ktKX-3QAOA1P_S/s640/2014healthandfitnessgoals.jpg" title="My 2014 fitness goals" width="456" /></a></div><br />
I can't wait to get started. First, I have to focus on my health though before my fitness. I will have challenge groups running every two weeks throughout the year. I keep them small for increased accountability so if you want to get rid of the excuses and learn a ton of valuable information while getting in the best shape of your life then be sure to <a href="mailto:schomakeralyssa@gmail.com" target="_blank">Contact me</a>!<br />
<div style="float: right; margin: 4px;"><a href="javascript:void((function(){var%20e=document.createElement('script');e.setAttribute('type','text/javascript');e.setAttribute('charset','UTF-8');e.setAttribute('src','http://assets.pinterest.com/js/pinmarklet.js?r='+Math.random()*99999999);document.body.appendChild(e)})());"><img alt="Pin It" class="aligncenter" src="http://img.photobucket.com/albums/v419/green_tea/pin.jpg" /></a></div><br />

A fit nurse, Alyssa schomaker, beachbody, clean eating meal plan, intuitive eating meal plan, nutrition for p90x3, p90x3 meal plan

Week 1 P90x3 meal plan and goals for 2014

Happy New Years everyone! Can you believe that 2013 is here and gone! We are already on our second day of 2014 and I have spent the last wee...

Posted by Alyssa Schomaker / Saturday, July 5, 2014 / No comments / 3 Day refresh , Accountability , Alyssa schomaker , clean eating meal plan , lose weight , nutrition , Recipes , shakeology , Summer , Support , Vacation Tips

3 day refresh results and 30 day clean eating / Refresh support group

Posted by Alyssa Schomaker / Monday, April 28, 2014 / No comments / 21 Day Fix , A fit nurse , clean dinners , clean eating , clean eating meal plan , food , low cal , Recipes

Skillet-Grilled Red Pepper Shrimp & Grits!! Only 224 Cals per serving!

Posted by Alyssa Schomaker / Thursday, January 2, 2014 / 1 Comment / A fit nurse , Alyssa schomaker , beachbody , clean eating meal plan , intuitive eating meal plan , nutrition for p90x3 , p90x3 meal plan

Week 1 P90x3 meal plan and goals for 2014

Morning Meltdown 100 test Group

THAT COACH LIFE

Beachbody is going International

Welcome To Le Blog

Contact Form

Follow Us

Want to learn more about health and fitness coaching?

Instagram

Inspiring Looks

Popular Posts

Blog Archive

About Us

Photo On Flickr

More Links

Contact Form

Total Pageviews

Beauty