Sunday, March 30, 2014

My P90x3 Transformation

Wow. That is all I can say after 90 days of pure hard work and dedication. I have been waiting to write this post since I started X3 on December 27th. I missed two workouts when I cut off a chunk of my finger, but other than that, each and every workout was completed. I ate clean (mostly, 80/20) and drank Shakeology every day (sometimes twice a day, because it is THAT good for you and is THAT filling). I can honestly say, without cleaning up my eating and having my shakeology, the results would not have been possible.

So often I see people who start using an at home program without support and without a coach. I want to be 100% genuine here in that if I had not had a coach or a challenge group, I would not have had the motivation to continue this program and reach the results. I had support the entire way and without that support, I would have given up when times got hard. Being a coach during this program held me so much more accountable, I knew I had challengers and people watching me..I COULD NOT FAIL...I had to give it 110% not just for myself, but for people who were relying on me to lead them.

This is the best I have felt in a VERY long time. I still have a bit of a ways to go, I plan to crush the rest of my health and fitness goals with the 21 day fix which I am starting tomorrow, March 31st. So now the moment you have all been waiting for, the exact measurements!:

December 27th (Day 1)
Weight: 153
Chest: 36
Waist: 36.5
Hips: 39
Left Arm: 13
Right Arm: 13
Left Thigh: 20.8
Right Thigh: 20.8

March 30 (Day 90)
Weight:145.6
Chest: 35
Waist: 33.5
Hips: 37
Left Arm: 12
Right Arm: 12
Left Thigh: 19.5
Right Thigh: 19

The most important thing I have learned from this experience is that NO one is perfect. We all have struggles..we all have off days and we all make mistakes. Because of my challenge group and my coach, I was able to get through the hard times without really becoming negative and was able to regain my focus. I am so very thankful for Beachbody and Tony Horton for helping me begin to reclaim my physical freedom. I feel amazing and now truly believe that if I can do this for 90 days, I can do ANYTHING. I also know that you have to give 100 percent the entire 30 minutes though, it's not a long workout so you need to be giving it everything you have for optimal results.

My review of this program would be a 4.7/5 (random, I know). The only thing I would have liked to see more of was a little more cardio towards the end (Tony is the expert though, not me, so I'll listen to what he has to say) and a little more variation in the last block. Other than that, I thought this was a phenomenal program and is definitely doable for all levels of fitness. The 30 minute workouts obviously are enough time and are effective. This make me very happy.

Are you interested in joining me in ending the trend to obesity? Are you ready to reach your health and fitness goals? Let me help you and create a path for success! Email me, tabearden@gmail.com, or fill out the challenge group application to be notified of your status. I am looking forward to helping as many people as possible in 2014 and I want YOU to be one of them!

Monday, March 24, 2014

Clean Crockpot Mexican Chicken


Crockpots are a blessing to me because I am definitely not a great multi-tasker in the kitchen. Things tend to burn and smoke and it's not good for anyone involved with the meal. Crockpots allow me to throw everything in and forget about it until my phone alarm goes off! Amazing! I was craving Mexican and this meal is CLEAN and hit the spot! Just watch your portion sizes:)

Ingredients:
4 boneless, skinless chicken breasts
1 cup of corn kernels
1 cup of organic black beans
Cumin Powder to taste
Chili powder to taste
1 small jar of salsa (15 oz)
1 cup of steamed organic, brown rice

Directions:
Put chicken, corn, beans, salsa, and spices in crockpot. Cook on low for 8-9 hours (depends on crockpot). You want the chicken to be done but not mushy!

Serve over a bed of 1/4 cup of cooked brown rice

Serves 4

Enjoy!


Sunday, March 23, 2014

P90X3 Week 12: Progress and Meal Plan



Yesterday was my last official day of block 3! I have 6 days left of a transition week and then my final results are in! I can't even begin to explain the changes I have made since starting this journey. My eating habits have gotten so much better. I've gotten stronger, leaner, and smaller. I still don't know the weight results yet as I haven't weighed myself, but I have a good feeling the scale has gone down a smidge! Here was the workout schedule for week 12 (lean):

Monday: MMX
Tuesday: Decelerator
Wednesday: Triometrics
Thursday:Pilates X
Friday: Decelerator
Saturday: CVX
Sunday: Rest

I also completed the St. Louis Fight for Air Climb on Saturday, needless to say, today is a little slow with the walking. It was a great cause and I raised $800.00 and can't say enough thank yous to the people who supported me and are helping me fight the fight against lung disease!

The meal plan for the week was pretty straight forward and looked like this:

Check back next Sunday for my final transformation, results, reviews, and the journey I am on to next!! Join me for your transformation, email me tabearden@gmail.com, the next challenge starts April 7th and I want you to be on that road to success!

Saturday, March 22, 2014

P90X3 Week 11: Progress and Meal Plan

I am a little late to post this, I just finished week 12 so stay tuned! Week 11 was a challenge, I was tired from long meetings at school and working extra hours at different places but I got it done and I am really starting to tell a difference in my upper body, which makes me very excited!

Here is the schedule that I followed for week 11 (lean):
Monday: Decelerator
Tuesday: MMX
Wednesday: Eccentric Lower
Thursday: X3 yoga
Friday: Triometrics
Saturday: Eccentric Upper
Sunday: Rest


I have had Pat hide the scale from me until I am done with week 13 (crazy to think I have less than 2 weeks left) because I was getting a little obsessive over checking my weight and we all know not everything is measured by the scale and weight fluctuates from day to day! I tried to stick to my meal plan the best I could, my nutrition wasn't great this week but I am definitely kicking it in gear for the last two weeks. No cheat meals and a 3 day Shakeology cleanse at the end of week 13 before the big weight in and final pictures!  I unfortunately forgot to save my meal plan after I created it, so I don't have that to share with you. I have lost another inch off of my waist though and have come to realize that gluten and wheat make me SO bloated by mid-day, it's not even worth it! I am so excited to finish off these last two weeks and share the rest of the journey with all of you! If you are interested in starting your journey to your transformation, email me at tabearden@gmail.com and we will do a free health and fitness consultation by email! We will sort out your goals and make big dreams for you. Looking for dreamers AND doers to make big things happen..Talk to you all soon!

Friday, March 21, 2014

Clean Eating Meatballs

Meatballs are a favorite dish among most families....but depending on how they are made they are not that good for you! Good news friends! I have a clean(er) version of meatballs that is pretty darn tasty if I do say so myself. Pair this with some spaghetti squash and organic marinara sauce and you have a clean, wholesome family favorite!



Ingredients:
1 lb of ground turkey
2 large eggs, beaten,
Onion powder to taste
Garlic powder to taste
1 tbsp of parmesan cheese
1/4 cup of quick oats

Directions:
1. Preheat oven to 375
2. Combine mixture and form into meatballs
3. Place meatballs on a non stick cookie sheet
4. Cook for approximately 15 minutes

Enjoy!

Tuesday, March 18, 2014

The Skinny on Froyo



Well as spring/summer approach many seasonal franchises begin to open their doors to their customers and soon we all fall victim to that evening "froyo"run because "it's good for us!". Well I am here to tell you a little about this tasty treat. If you don't know what froyo is, it's all the rage in healthy desert fads..most Froyo treats include:

-Probiotics to help regulate your digestive system
-Some froyo is dairy and gluten free
- Low fat/non fat, low in calories
-Calcium content

Well, while this is all fine and good we do know a few things..

-Low fat/Non fat items are typically replaced with SUGAR and other additives that are chemically processed and not good for us in the long run
-Dairy free and gluten free are good for those people who have sensitivities to it, while it is increasingly difficult for most people to properly digest dairy..there is no need to claim this trendy eating habit unless ones medical doctor recommends so.

And now we go into the toppings: cookie dough, brownie batter, m&ms, snickers, reeses peanut butter cup, gummy bears, etc....isn't this the stuff we are preaching to stay away from? Don't get me wrong, if you see my at Froyo, you WILL see the cookie dough on my decadent desert but I don't think we can call it healthy when we flavor this treat up with all of these high sugar, high fat, and high fructose corn syrup toppings..am I right?

While I am a big fan of everything in moderation, I do love Froyo and plan to eat it ON OCCASION. Like anything else, you have to watch your portion sizes and what you are putting on your frozen yogurt.

Would I deem this a healthy treat? Not exactly..is it better than some of our options? Absolutely, but that is up to you and what you add to the dessert.

P.S. Stick with the fruit:)

P.S.S. I am not a nutritionist. This is my opinion I have gathered from my observations and different information I have read. If you are looking for cold, hard statistical facts, you may want to check with a nutritionist or MD.

Mushroom Marinara Spaghetti Squash

I've never met a pasta..or a starch for that reason, that I didn't like. As we all know, these particular types of foods are not good for the waist line. Never fear, spaghetti squash is here! It gives you the same concept and fills the same craving, but gives you an actual nutritional value and doesn't weigh you down with all of that wheat and sugar! This super easy recipe will become a family favorite in NO time!!



Ingredients:
1 large spaghetti squash
15 oz marinara sauce--I choose classico because it's gluten free, inexpensive, and tasty!
12 oz of fresh, sliced mushrooms
Garlic Powder, to taste
Italian Seasoning, to taste

Directions:
1. Cook spaghetti squash in crockpot in 2 cups of water, on high for 3.5-4 hours
2. Be VERY careful when removing the squash, I recommend using oven mits no matter if you're taking it straight out or with a utensil.
3. Cut open squash and take out seeds. Scrape the spaghetti like noodles out and place them in a bowl.
4. Marinate mushrooms with a little EVOO. Add marinara sauce to mushrooms with garlic powder and italian seasoning to taste.
5. Add cooked squash to marinara mushroom mixture and stir well.
6. Top with a dash of parmesan cheese and enjoy!

Find Your Passion...And Run!!

If you know me very well at all, you will know that I have always struggled finding exactly what my calling is in this life. I love being a speech pathologist, but I knew I could do so much more outside of that. Some people teach yoga, others are philanthropists..I was blessed to find my passion through a google search of "t25" one day which made stumble upon my coach, Melanie. It has been a whirlwind adventure ever since and I have no intention of stopping or slowing down any time soon.
Am I certified personal trainer? No
Am I nutritionist? No
Am I going to be your biggest fan, cheerleader, motivator, and give you tools to succeed in reaching your goals? YES



I know most people think Beachbody coaches take a lot of selfies, shoot videos of their workouts, and photograph their food but while we are doing all of that..there is so much more! Have you ever tried documenting everything you do to reach a goal? If you go publicly, there is no, NOT doing it..no matter how insignificant you think you are, people care and people are watching..and that is an extra kick in the pants I had always been looking for before I found Beachbody.

What Beachbody Can Offer You:

If you are willing to give me your time and your faith, I am willing to give you ALL of the tools and information you need to not only thrive financially but to become a part of the phenomenon that is the dream team..we are number 2 in Beachbody..do you know how many lives you have the change to get to that place? Let's just say, ALOT!



So now that I have given you a glimpse into what Beachbody can do for you, you have to ask yourself..

1. Are you passionate about health and fitness?
2. Are you ready to be financially free?
3. Are you ready to CHANGE LIVES???
4. Are you ready to get in the best shape of your life?

If you answered YES to at least ONE of these questions, I urge you to click this link and fill out the application to join my team! 5 people will be selected for an apprenticeship group. By filling out the application it will also allow me to provide you with the link to an informational webinar on March 19th at 8 pm CST. I want you to take this leap of faith with me. Are you ready for the change? Obesity is on the rise and let's combat it TOGETHER!



When you find som

Monday, March 10, 2014

Clean Eating Beef Stroganoff



Have I ever mentioned how much I LOVE beef stroganoff? I love it so much...but it is SO not healthy for you. I attempted to clean it up a bit last night, while it is not the same and does not quite have the same creaminess, it hit the spot and did the trick for my craving.

Ingredients:
10 oz of quinoa pasta
10 oz fresh mushrooms
1 lb Top Sirloin Beef, cut into thinner slices
10 oz of plain, non fat greek yogurt
2 TBSP of whole wheat flower
1 medium yellow onion, diced
1 tsp of olive oil
Paprika
Garlic Powder

Directions: 
1. Cook meat according to directions on package. Set aside and keep warm.
2. Cook pasta according to instructions on bag/box
3. SauteƩ mushrooms and onion using oil..season with paprika and garlic powder to taste
4. Combine greek yogurt and flower together in bowl and mix well
5. Add yogurt/flower mixture to mushroom/onions, mix well and let marinate for 2-3 minutes
6. Add in meat and pasta and let simmer on low for 10-15 minutes
7. Serve and enjoy!


P90X3 Week 10: Progress and Meal Plan


 Week 10: DONE! BOOM! ROASTED!

Well it didn't quite go like that, but it's over and I am one week closer to my goal. This week was hard for me, I'm not sure why but I struggled with my workouts. I think I am starting to get bored with the program. The workouts are becoming the same for the last block and I'm ready to switch it up. BUT I am still seeing results, I'll be sticking with this one the entire way through. Three weeks left...but who's counting?

Schedule:
Monday: MMX
Tuesday: Decelerator
Wednesday: Triometrics
Thursday: Pilates X
Friday: Decelerator
Saturday: CVX
Sunday: Rest

I pumped up the weight with about half the exercises on CVX this week and I definitely noticed the difference. I also have noticed that I am engaging my core more with my exercises automatically and not having to double check myself.

Push-ups? Piece of cake..well the first 8-10 are and then it's a challenge. Striving for progress, not perfection..right?!

Here is the meal plan I followed for week 10:


This week also marked the beginning of my Insanity instructor journey! I am going to be teaching Wednesday nights (except every 5th Wednesday) at 6:30 at Powerhouse Gym St. Louis on Watson Rd.  You don't have to be a member to come, it's a 10 dollar drop in fee!

I have to say I loved teaching the class! It was such an amazing experience and big shout out to my co worker and success partner who came to beef up the attendance for me!

Who else out there is finishing p90x3 with me in the next few weeks? Who has been reading this journey and is interested in starting their own? Either way find me on facebook, http://www.facebook.com/tracie.bearden and send me a message! My next challenge group is starting soon and summer is just around the corner! Let's reach your goals, together!


Thursday, March 6, 2014

Adventures in Oil Pulling: Part 1

Oil Pulling: Put a TBSP of coconut oil (seasame seed oil, etc.) in your mouth and swish it around for 15-20 minutes daily for optimal results. Spit out the oil, rinse your mouth, and brush teeth immediately after the pulling.

What results are possible? This is what the internet says:

1. Better gum and tooth health
2. Give yourself better breath
3. Kill the BAD bacteria in your mouth

So there are good bacteria and bad bacteria and we want to kill the bad and keep the good. Well if you use an antibiotic, you're going to kill both, and we definitely don't want that! It is also said that this old Indian home remedy is said to kill the bacteria known for short as "strep". I've never had a problem with strep throat, but like my dad, it doesn't matter how many times a day I brush and floss, I always have plaque build up at the dentist.

I have a dentist appointment in two weeks and it is always not great and they always think I am not flossing (I AM!!!!), so I am going on a 7 day journey into oil pulling to see what it can do for me...and better yet, if it would work for you! I have taken a selfie of my mouth (classy I know) and will share the results with you all next Friday morning (my b-day, holla!!). Don't worry, I won't keep ya hanging, I'll be checking in with all ya'll on Sunday/Monday and let you know how it's working so far. Join me on my adventures in oil pulling if you're interested to see what it can do for you!!

Tuesday, March 4, 2014

P90X3 Week 9: Progress and Meal Plan


How true is that? It's true and I am living proof. I have accomplished so many of my goals in the last 9 weeks not only physically, but in my business and personal life. I am so excited to be on this journey and this week I did not feel any different. I completed week 9, which is in a block with week 11. Week 10 and 12 are there own block. Well I don't think block is the right term but they alternate schedules. Here's what week 9 looked like:

Monday: Decelerator: I had no idea working on the landing of these moves would make me so sore!
Tuesday: MMX
Wednesday: Eccentric Lower
Thursday: Yoga X
Friday: Eccentric Upper
Saturday: CVX
Sunday: Rest Day


I was SO freaking sore after eccentric upper and lower, mainly because they focus on those specific parts of the body, it was insane. What else is insane? I did two pull ups and two chin ups with my pull-up assist (hey it's progress and that's all that matters). I can't believe that I will be done with this program in less than a month. I truly think I have found my soul mate workout, Tony Horton is changing my life and my body! Loving it!


Here is the meal plan I followed for the week. It's still color coded for the fix purposes which has totally helped me with my portion control. I have upped my intake a tad (of veggies and protein) since I am burning so many calories with P90X3. I plan on doing the 21 day fix full on after p90x3 and then Insanity. Be on the look out, there will be a Shaun T challenge group coming up VERY soon...and everyone loves them some Shaun T!


On to week 10, so far it's been great! I am teaching my first Insanity class tomorrow night in Kirkwood, Missouri. If you're interested in attending, email me, tabearden@gmail.com for more information! Have a great week everyone!

Monday, March 3, 2014

Clean Parmesan Crusted Tilapia

I knew I wanted fish tonight but I needed a little extra flavor. I did some scouring and decided to try a "clean" parmesan crusted tilapia recipe. No bread crumbs needed! It was t-a-s-t-y!


Ingredients:
2 tilapia filets
4 oz of plain, fat free greek yogurt
1/2 tsp of garlic powder
1 lemon, juiced
2 tbsp parmesan cheese
Salt and Pepper to taste
Dash of Oregano

Directions:
1. Preheat broiler
2. Line baking sheet with foil
3. Place tilapia in foil and in broiler for 3 minutes, flip on other side and broil for another 3 minutes, and then flip again and broil for 2 more minutes
4. Combine yogurt, lemon juice, cheese, and spices together
5. Spread topping on each of the pieces
6. Broil for an additional 3-5 minutes, until golden brown


Enjoy!