Village Coach Fitness http://villagecoachfitness.com Feel Good. Perform Better. Be Your Best. Sat, 18 Aug 2018 15:45:58 +0000 en-US hourly 1 Staying in Charge When Temptation Pops Up http://villagecoachfitness.com/staying-in-charge-when-temptation-pops-up/ http://villagecoachfitness.com/staying-in-charge-when-temptation-pops-up/#respond Sat, 18 Aug 2018 15:41:54 +0000 http://villagecoachfitness.com/?p=6293 I'm certainly no stranger to the occasional urge to rip open a chocolate bar, go through the drive-thru window, or dive into a bag of my favorite chips -- and I'll bet you aren't a stranger to this either.  The occasional indulgence isn't anything to be alarmed about, but if you find yourself licking the […]

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I'm certainly no stranger to the occasional urge to rip open a chocolate bar, go through the drive-thru window, or dive into a bag of my favorite chips -- and I'll bet you aren't a stranger to this either.  The occasional indulgence isn't anything to be alarmed about, but if you find yourself licking the remnants of these indulgences off your fingers on a more regular basis, you’ll need to practice some control to get in charge of those cravings. The goal here is to be in charge of your cravings, not have them be in charge of you. 

Here’s how to handle these cravings and get back in the saddle for your healthy routine.

Get to the root of your cravings

Take note of when you’re going for these foods. Is it boredom? Did you have a horrible day at work? Is it that time of the month? All of these things can be a trigger for your cravings. Try to be mindful of them once you identify them. Next time the craving comes around, stop and evaluate your surroundings, noticing what may be triggering this craving.  Restrain yourself 80% of the time and enjoy the things you crave 20% of the time. Eating healthy the majority of the time will lower your cravings drastically, anyway.

Try to eat more often

It may sound counterintuitive, but if you eat more often, you’ll keep your blood sugar levels on an even keel. Pack a healthy snack to enjoy mid-morning and another to have mid-afternoon. By doing so, you’ll feel fuller longer and be less likely to head to the office vending machine.

Slow down when eating

Mindful eating is the best way to keep from overeating, whether you’re eating a nutritious meal or splurging. Your brain doesn’t get the message that your stomach is full for about 20 minutes.  Therefore, slowly chew your food. Savor the flavors. You’ll find you won’t need to eat your entire portion, nor will you feel like you have room for dessert.

Do something else

Cravings never last forever. Eventually, you’ll forget about your craving if you distract yourself. Go for a walk, read a book, message your friends, put up the laundry or involve yourself with anything else that you can think of. Before you know it, you’ll have forgotten about that nagging craving.

Swap smartly

If you really can’t help munching while you are watching a movie, swap out unhealthy options for healthier ones. Choose crispy carrot and celery sticks with hummus or a small serving of mixed nuts. Want something cool, sweet and refreshing? Freeze melon balls to get an ice cream-like experience without the guilt.

Keep your food cravings out of the house

You know the saying “out of sight, out of mind,” right? It’s so true when it comes to food cravings. As much as possible, keep these things out of your home. If you get late-night cravings, you won’t have those things around to binge on, and you’ll be less likely to go out of your way to get them.

Cravings will come and go, but when you're armed with solutions to combat them, you're putting yourself in the position to control the cravings, rather than being controlled by them.  

So, let's get honest here.  I have a strong selective cravings for chocolate bars.  I notice it happens when I am overwhelm or dealing with tough issues. It makes me feel better right away and then crashed later with tears of guilt.

What craving nags you the most?

Hit reply and let me know.

We are having our Grand Re-opening on August 18th, 2018 at 11 am. Come celebrate our new location with us and bring your family and friends. You can reply to RSVP and tell us how many in your party!

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August 2018 Spotlight of the Month http://villagecoachfitness.com/august-2018-spotlight-month/ http://villagecoachfitness.com/august-2018-spotlight-month/#comments Wed, 15 Aug 2018 14:03:51 +0000 http://villagecoachfitness.com/?p=6218 We're so excited to share with you the personal story about this months' spotlight member of our tribe, Yvonne Shull . We love having her as apart of our tribe, her dedication with living a healthier lifestyle is encouraging! Here is our August 2018 Spotlight Tribe Member: Determined, Dedicated, Yvonne Shull!Yvonne's Story: "I am from Centerville, Ohio, […]

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We're so excited to share with you the personal story about this months' spotlight member of our tribe, Yvonne Shull . We love having her as apart of our tribe, her dedication with living a healthier lifestyle is encouraging! Here is our August 2018 Spotlight Tribe Member: Determined, Dedicated, Yvonne Shull!

Yvonne's Story:

"I am from Centerville, Ohio, after high school, served 1 Tour of duty with the United States Marine Corps.  After getting out of USMC, joined the Orange  County Sheriff’s Department.  Served 28 years with the OCSD, worked in the jail, patrol, investigations.  Retired as a Sergeant in 2014. " 

  

What is your favorite inspirational quote?

"Never give up"

 What are your personal health and fitness goals?

"Stay healthy and fight Multiple Sclerosis always."

What ONE thing keeps you most focused and motivated to continue to work hard to reach your goals?

"Maintain my independence and mobility."

How has Village Coach Fitness made a difference in your life?

"I have been working out with Coach Fatimat since my retirement in 2014.  I have had my ups and downs with Multiple Sclerosis and some relapses which have resulted in weakness in legs and poor balance.  Coach always adapts my workouts to my benefit, and according to my neurologist, my workouts have improved and maintained my mobility"

What would you say to someone on the fence about making a change & committing to their goals?

 "If anyone is considering coming to work out at village coach fitness, I would highly recommend.  Does not matter where you are starting from ,you will make improvements and have support and encouragement along the way!"

We LOVE you Yvonne! We're so grateful to have you be apart of our Village Tribe! Thank you for sharing your story with us all! Don't forget to show Yvonne some love by leaving a comment below!

                            

If you're looking to start your fitness journey, Call or Text us today for a free consultation!

                                    Call or Text: 951-296-3546                                                  

E-mail: support@villagecoachfitness.com

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Fast Workouts for Busy People http://villagecoachfitness.com/fast-workouts-for-busy-people/ http://villagecoachfitness.com/fast-workouts-for-busy-people/#respond Thu, 02 Aug 2018 17:00:16 +0000 http://villagecoachfitness.com/?p=6210 The post Fast Workouts for Busy People appeared first on Village Coach Fitness.

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Delicious Drinks for that Hot Summer Day http://villagecoachfitness.com/delicious-drinks-for-that-hot-summer-day/ http://villagecoachfitness.com/delicious-drinks-for-that-hot-summer-day/#respond Thu, 19 Jul 2018 18:00:28 +0000 http://villagecoachfitness.com/?p=6203 One of the best ways to beat the heat this summer is with a refreshingly tasty beverage in hand. Pure water is, of course, the drink of choice and should regularly be consumed to avoid dehydration.  By adding a squeeze of fresh lemon to your water, you can pack even more of a beneficial punch.  But […]

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One of the best ways to beat the heat this summer is with a refreshingly tasty beverage in hand. Pure water is, of course, the drink of choice and should regularly be consumed to avoid dehydration.  By adding a squeeze of fresh lemon to your water, you can pack even more of a beneficial punch. 

But on those occasions you want a little something extra, or you’re looking for the perfect summer beverage to serve at your weekend gathering, there are some delightfully refreshing options to choose from.  Whether you want to add a dash of rum into your drink or leave it kid-friendly, these drink options are sure to please (and are oh-so-easy to make)

Here are my favorite soothing summer beverages that you can enjoy with or without alcohol for more summer sunshine in your glass with no guilt:

Cheery Cherry 

  • 1 cup organic cherry juice

  • ¾ cup organic orange juice

  • ¼ cup cold filtered water

  • Fresh orange slices

  • Alcohol option: 2 ounces of vodka

Combine all ingredients in a pitcher. Fill glasses with ice and pour the drink mixture in. Garnish with the orange slices. 

Passionate Pineapple Punch

  • 1 cup organic passion fruit juice

  • 1 cup organic pineapple juice

  • ¼ cup fresh-squeezed lime juice

  • ¼ cup coconut water

  • Lime seltzer to taste

  • Lime wheels for garnish

  • Alcohol option: 3 ounces of rum (note: you can use a flavored rum like coconut, mango, or anything else you desire)

Mix everything except the seltzer together in a pitcher. Fill your glasses with ice and pour the contents of the pitcher in. Top off each glass with the seltzer. Add a lime wheel garnish. 

Watermelon Wave

  • 4 cups of watermelon chunks

  • 6 to 8 large basil leaves

  • Pinch of sea salt

  • ¼ teaspoon white wine vinegar

  • 1 quart chilled water

  • Alcohol option: 6 ounces of vodka (regular or watermelon)

Puree the watermelon in your food processor or blender. Season with salt and vinegar, then strain into a pitcher. Add the chilled water (and vodka if you’re using it). Add the basil leaves and stir in. 

Citrus Sangria

And finally, we’ll end with one just for the adults. Sangria is a true summer delight, especially this citrusy version!

  • 1 bottle (750 mL) chilled medium-dry red wine (like a Malbec or Rioja) 

  • 2 cups chilled lime seltzer

  • 1 cup fresh orange juice

  • 2 limes, sliced

  • 2 lemons, sliced

  • 2 oranges, sliced

The hardest part about this drink recipe is waiting! You combine everything into one large pitcher, cover it and chill it until it’s time to serve.

Don't forget to consume a glass of water regularly throughout the day to avoid dehydration in the summer heat.  Eating a lot of water-filled foods can help, too, such as watermelon, cucumbers, celery, etc.

We are at our new location on Van Buren and Washington-near the Stater Bros and Old Tuesday Mornings! Take advantage of our One Week Free now-Just reply “My Free Trial” to this email and we will set you up right away!

​Call/Text: 951. 296. 3546

E-mail: support@villagecoachfitness.com

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Cookout Ideas That Aren’t Hotdogs or Hamburgers http://villagecoachfitness.com/cookout-ideas-that-arent-hotdogs-or-hamburgers/ http://villagecoachfitness.com/cookout-ideas-that-arent-hotdogs-or-hamburgers/#respond Thu, 28 Jun 2018 18:00:07 +0000 http://villagecoachfitness.com/?p=6184        One of the best parts of summertime is gathering outside with your friends and family to enjoy delicious food and conversation.  The fireflies, warm, dewy air and longer days are the perfect equation for gathering to experience the essence of summer. Cookouts are a staple of summertime, but if you're trying to […]

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       One of the best parts of summertime is gathering outside with your friends and family to enjoy delicious food and conversation.  The fireflies, warm, dewy air and longer days are the perfect equation for gathering to experience the essence of summer. Cookouts are a staple of summertime, but if you're trying to eat healthy, you may be left munching on the veggie tray as everyone else fills their plate with hotdogs and coleslaw.

       You don't have to be stuck with just the veggie tray.  There are numerous healthy options to choose from during the summer cookout months, so there's no need to be left out of the fun or go home hungry.  

Here are a few of my summer cookout staples...

1. Veggie Burgers

Whether you make them from scratch or buy them pre-made, veggie burgers give you that summer BBQ feel, while avoiding the red meat. These taste great if you put them on a whole grain bun, or even a lettuce wrap if you are gluten sensitive.  Dress it with the typical toppings and condiments, and you won't even notice the difference. Delicious!

2. Cauliflower Mashed Potatoes

We all love mashed potatoes, but many don’t like the calories or nutrient profiles of potatoes. You can now get the texture and love of this summertime favorite, for far fewer calories with some mashed cauliflower. Just add some garlic and olive oil for a delicious flavor profile that mimics the real deal.  

3. Sweet Potato “fries”

The perfect companion for your veggie burger!  Skip the regular french fries and lean towards the healthier option -- how about some baked sweet potato ‘fries?’ They have a higher nutrient profile, and since you are baking them, fewer calories!  You can even toss them on the grill for a crispy option to sweet potato fries.

4. Shish Kabobs

Shish kabobs taste great during the summer.  Adding zucchini, squash, red onion and mushrooms make this a deliciously healthy and easy to hold meal. If you desire animal protein for your shish kabobs, try tossing some organic chicken or wild caught shrimp in between your veggie layers.  Drizzle your favorite BBQ sauce on, and you've got yourself a delicious and healthy meal. Here's a tip to not over-cooking or under-cooking your veggies/meats. Place all your meat on one kabob, all your mushrooms on one kabob, all your zucchini on one kabob and so on so that you can control how long each kabob is on the grill!

Eating healthy through the summer months does not have to be hard.  With just a few minor adjustments, you can turn pretty much any dish into a delicious and healthy meal without skimping out on the flavor at all! So give these a try at your next BBQ, you will not be the only one who enjoys these dishes.

Jump start your fitness this summer with our 21-Day Body Reset with your friend! Click HERE for more information. Never miss any of our tips and recipes again. Like us on our fan page HERE

​Check us out at our new location! 

17072 Van Buren Blvd, Riverside CA 92504

​Call/Text: 951.296.3546

​Questions/Concerns: support@villagecoachfitness.com

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June 2018 Spotlight of the Month http://villagecoachfitness.com/june-2018-spotlight-of-the-month/ http://villagecoachfitness.com/june-2018-spotlight-of-the-month/#comments Sat, 23 Jun 2018 17:00:59 +0000 http://villagecoachfitness.com/?p=6155 We're so excited to share with you the personal story about this months' spotlight member of our tribe, Nancy Yavorsky. We love having her as apart of our tribe, her dedication with living a healthier lifestyle is encouraging! Here is our June 2018 Spotlight Tribe Member: ​Sassy, Fabulous and Fearless Nancy Yavorsky! ​Nancy's Story: "I’m from Port […]

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We're so excited to share with you the personal story about this months' spotlight member of our tribe, Nancy Yavorsky. We love having her as apart of our tribe, her dedication with living a healthier lifestyle is encouraging! Here is our June 2018 Spotlight Tribe Member: ​Sassy, Fabulous and Fearless Nancy Yavorsky! 

​Nancy's Story:

"I’m from Port Arthur, Texas, a major petroleum refining city in southeast Texas about 90 miles east of Houston. Three generations of my family have been involved in the petro chemical business over the years. I attended a small liberal arts college nearby and enjoyed a 12-year career in state and local government planning in Austin, El Paso and Houston. I met my husband a structural design engineer, in Houston where we both worked on a rail transit project. He designed the tunnel and some stations for Houston Metro; I worked on parts of the Environmental Impact Statement. We have one son, born in Houston. Moving really began after he was born, first to Dallas, then Washington, DC, Los Angeles, Cairo, Egypt for a couple of years, and back eventually to Rancho Cucamonga. We made other business trips to Europe but I guess my favorite was Singapore. Sorry this is long and boring, but I wasn’t born yesterday and have totaled up quite a bit of mileage over the years."

What Sports do you enjoy?

"The only sports I played were whatever ones were going on in my neighborhood at the time. I am definitely not athletic and spent all my spare time in school in band and music. I used to be into football since it is the dominant sport in Texas, but I’m not very interested any more. I did do some races several years ago, walk/run, maybe 12 half marathons and three marathons – Honolulu, Texas and LA. I trained with the Loma Linda Lopers and still stay in touch with many of them. I love the party atmosphere at the races and the medals. Not sure if I will do any more long distance races, but they sure were fun. And very good for the ego!"

​What is your motivation to workout?

​"I have always liked the energy I have when I’m up and moving every day. I spent countless hours and logged many miles over the years simply walking our dogs. I decided I needed to focus on strength training these past years so that’s what I chose to do. Incidentally, an unexpected benefit to working out has been building the extra strength I need to race my car. I have been on three California racetracks with instructors from Speed Ventures and I realized immediately that it takes great strength to control the car, especially core and upper body strength to make the sharp turns at high speeds."

​How does working out make you feel?

​​​​"Powerful, energetic, healthy and definitely badass!"

What are your fitness goals?

​"Keep getting stronger and more flexible every day. And eat food. Really high octane food so I can keep up with my high performance car."

​What do you do to make sure you have time for your workouts?

​"Schedule workouts before any other activities. I am very fortunate to have a flexible schedule, so workouts can come first. I know it can be very difficult to find time when you are raising a family and their needs come first."

​What is something positive you’ve learned about yourself since you started regularly exercising?

​"Exercise improves my emotional well being and the good feelings affect every other part of my life. I have learned also to take personal losses much better, especially the loss of my husband two years ago to cancer. I am convinced that if I did not have the great exercise and support I am getting from Fatimat and Caylyn I would be curled up on the couch in fetal position most days."

What kind of milestones have you accomplished & what were the results?

​"I am very happy about losing weight and keeping it off, building muscle and really proud that I don’t need blood pressure medications and antidepressants any more. I really don’t like taking drugs."

​What would you say to someone on the fence about joining the Village?

​"Jump off right now and join up! It’s a no-brainer!!"

We LOVE you Nancy! We're so grateful to have you be apart of our Village Tribe! Thank you for sharing your story with us all! Don't forget to show Nancy some love by leaving a comment below!

If you're looking to start your fitness career, Call or Text us today for a free consultation!

                                    Call or Text: 951-296-3546                                                  

E-mail: support@villagecoachfitness.com

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Simple Summer Snack Options http://villagecoachfitness.com/simple-summer-snack-options/ http://villagecoachfitness.com/simple-summer-snack-options/#respond Thu, 14 Jun 2018 18:00:52 +0000 http://villagecoachfitness.com/?p=6147 Summer produce boasts various delicious fruits and veggies that we wait all year to enjoy. Watermelon, juicy cantaloupe and berries bursting with flavor are a few of my favorite summer treats. The summer months are often filled with loads of outdoor activities which leave your schedule jam-packed.  For good reason, these summer months are what […]

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Summer produce boasts various delicious fruits and veggies that we wait all year to enjoy. Watermelon, juicy cantaloupe and berries bursting with flavor are a few of my favorite summer treats. The summer months are often filled with loads of outdoor activities which leave your schedule jam-packed.  For good reason, these summer months are what memories are made of and what your children look forward to as they dredge through the cold winter months.  

But a lot of time outside can leave less time in the kitchen, which is precisely why I commit to choosing a few simple, healthy snacks for the kids (and myself) as we are out and about, and rotate them through the season.  Healthy eating doesn't have to be complicated, and a quick snack doesn't have to be a bag of potato chips. It can be much, much more delicious...

Here are a few of my favorites:

Fruit Kabobs.  Slide any of your favorite fruits on a kabob stick, and you've got a portable snack with no guilt.  Some delicious fruit in season during summer include: blackberries, cherries, strawberries, and melons.  All of these are excellent choices for fruit kabobs

Apple Donut.  No, not really a donut (sorry) -- but it's quite delicious.  Slice apples into rounds that resemble a donut and top with your favorite nut butter.  You can even make a sandwich out of it by putting the nut butter between two slices of apple rounds.  

Cucumber Rolls.  Thinly slice cucumbers into long slices that you can then use to roll toppings inside.  Use toppings such as tuna salad, cherry tomatoes, guacamole, whatever your heart desires.  These are great little bite-sized snacks for when hunger strikes.

Granola Bites.  There are an endless amount of energy ball recipes you can choose from.  They typically involve almond butter, raw cacao powder, granola, and dates.  It's not quite that simple, but the energy balls are a perfect little snack to carry along, and with the cacao in it, it tastes like an absolute treat. Two or three energy bites later, and you're most certain to be tied over until dinner. 

Celery, Nut butter & Grapes.  An oldie but a goodie.  You can bring along celery sticks with almond butter on the side for dipping, or you can fill the inside of your celery stick with almond butter and chopped grapes.  It's always a crowd pleaser.

Preparation is the biggest factor in eating healthy, in my opinion.  If you have healthy food around (and the absence of junk food), you'll make healthy decisions.  Setting yourself up for success is the biggest gift you can give yourself and your family, so make a plan each week of what healthy snacks (and meals) you'll have ready for a moments notice, and enjoy your time living and enjoying your life!

Jump start your fitness this summer with our 21-Day Body Reset with your friend! Click HERE for more information. Never miss any of our tips and recipes again. Like us on our fan page HERE.

​Call/Text: 951-296-3546

E-mail: support@villagecoachfitness.com

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May 2018 Spotlight of the Month! http://villagecoachfitness.com/may-2018-spotlight-of-the-month/ http://villagecoachfitness.com/may-2018-spotlight-of-the-month/#comments Thu, 24 May 2018 18:00:13 +0000 http://villagecoachfitness.com/?p=6091 This month is extra special because we have two spotlights of the month! We're so excited to share with you the personal story about our power couple ​Aubree and Brian Fuentes for our May tribal member Spotlight! We love having this duo as apart of our tribe, their dedication with living a healthier lifestyle is […]

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This month is extra special because we have two spotlights of the month! We're so excited to share with you the personal story about our power couple ​Aubree and Brian Fuentes for our May tribal member Spotlight! We love having this duo as apart of our tribe, their dedication with living a healthier lifestyle is encouraging to others! Here is our ​May 2018 Spotlight Tribe Members: ​Dedicated, Motivated, and Enthusiastic Brian and Aubree Fuentes!

​Their Story:

Aubree was born and has lived in CA her whole life. Brian was born in Arizona and moved to CA shortly after and has lived in CA since then. Together, they own a preschool in Riverside called Children's Lighthouse. Additionally, Brian has a career with the Riverside City Fire Department currently as a Firefighter Engineer. "We love to travel with our family!"

Aubree and Brian Fuentes are owners of Childrens Lighthouse, a learning center in Riverside.

​​Are you involved in any sports? Aubree played soccer her whole childhood and Brian competed in Cross country and still enjoys taking long distance runs.

What is your motivation to workout? "The need to be healthy, maintain an active energy level and enjoy life with our kids." Brian wanted to support Aubree on her journey and they enjoy working out and encouraging one another.​​​​

​How does working out make you feel? "We feel much stronger and more balanced. ​We feel like we get more accomplished in a day when starting with a workout."

What are your Fitness Goals? "To continue to increase strength, and tone muscles."

How do you make time for your workouts? "I have scheduled my workouts in my calendar so when I am making other appointments and plans, it is all worked around the workouts. I work out in the morning right after I get kids off to school. That has been a better schedule for now."

What is something positive you've gained since working out regularly​? "I enjoy encouraging others to do something they think is unreachable. I try to be more encouraging to others for starting healthy habits. ​​"

What kind of milestones have you accomplished? "We have definitely learned the value of eating right and making choices. After we have worked out so hard in the morning, we don’t want to ruin it with eating unhealthy the rest of the day. We read labels much more and know what we are choosing. Sometimes we enjoy sweets but we are more aware of how often and how much."

What would you say to someone on othe fence about joining the village?  "I definitely would say… jump the fence and jump all in. The encouragement you get from the Coaches, the encouragement from others on the same journey, and the excitement when you go from not using any weights (thinking you never will) and then you start adding weight is an amazing feeling. There is no price tag on a healthy lifestyle."

We LOVE our Fuentes Family ! We're so grateful to have you guys be apart of our Village Tribe! Thank you for sharing your story with us all! Don't forget to show them some love by leaving a comment below!

If you're looking to start your fitness career, Call or Text us today for a free consultation!

                                    Call or Text: 951-296-3546                                                  

E-mail: support@villagecoachfitness.com

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5 Ways to Ditch Brain Fog http://villagecoachfitness.com/5-ways-to-ditch-brain-fog/ http://villagecoachfitness.com/5-ways-to-ditch-brain-fog/#respond Thu, 17 May 2018 18:00:34 +0000 http://villagecoachfitness.com/?p=6083 Do you ever have those days where you can't seem to think straight?  It can feel like your brain is actually foggy, and you can't possibly see through the fog to get to your thoughts.  Fatigue often accompanies brain fog -- feeling easily irritated, forgetting things or having trouble learning new things, feeling unmotivated, anxious, […]

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Do you ever have those days where you can't seem to think straight?  It can feel like your brain is actually foggy, and you can't possibly see through the fog to get to your thoughts.  Fatigue often accompanies brain fog -- feeling easily irritated, forgetting things or having trouble learning new things, feeling unmotivated, anxious, lacking concentration and even insomnia. The stress of life can cause brain fog to take root, but the good news is you can do a lot to clear the fog in your head.

Here are a few simple tweaks you can start implementing now:

Change your diet.  One of the best ways to clear away brain fog is to change what you eat. If you are eating processed and artificial foods, it’s time to cut those out of your life, as they can cause a host of problems including brain fog. Beware of cutting carbs -- your brain needs them to feel more centered. Swap out unhealthy carbs for complex carbs made with whole grains. Start adding in more fresh fruits and vegetables. Doing these things will help reduce the inflammation that can set off brain fog. 

Go to sleep.  Your body needs sleep, and if you’re not getting enough of it, brain fog will prevail. Start going to bed a little earlier each night and having a routine of unwinding at bedtime to help prepare yourself for better sleep. The more sleep you get, the better your health will be overall and the clearer your brain will feel. 


Get more exercise.  Because exercise helps get the blood flowing through your body, transporting more oxygen with it, it’s a great way to clear brain fog. Plus, you’ll feel better too. Try a brisk walk, an outdoor run, yoga, or a HIIT at-home workout and feel the positivity of change all over.

Find healthy ways to manage stress.  Take a moment for yourself. Ignore your phone and find a way to unwind that makes you feel positively fulfilled. If you don’t, you can allow anxiety and fatigue to fester which can cause your cortisol levels to skyrocket. An overabundance of cortisol can prompt you to gain weight and have trouble sleeping, inducing the brain fog and feeling unwell.  

Cleanse.  Heavy metals and toxins are in our air, water, and even in our food. When we ingest them, it causes inflammation in our gut and takes a toll on our body.  Unfortunately, we cannot avoid them altogether, so we must be mindful of cleansing as often as possible.  As a simple daily task, try flushing out toxins with more water which will help move toxins out of the body and leave it refreshed. 

You don’t have to suffer from brain fog anymore. Take these steps for your health, and you’ll find you’ll see everything more clearly.

CALL or TEXT: 951-296-3546

Email: Support@villagecoachfitness.com

Ready to kick start your fitness journey and get ready for summer? Check out our 21 day bootcamp promo going on now! Click the link to reserve your spot today!

http://villagecoachfitness.com/21-body-reset/

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Easy & Healthy Lunch Ideas to Take to Work http://villagecoachfitness.com/easy-healthy-lunch-ideas-to-take-to-work/ http://villagecoachfitness.com/easy-healthy-lunch-ideas-to-take-to-work/#respond Thu, 03 May 2018 18:30:17 +0000 http://villagecoachfitness.com/?p=6072 Lunchtime can be a real challenge when you want to keep your food choices healthy.  There are tantalizing treats scattered throughout your office break room and your desk is in close proximity to the vending machines that can easily tempt you.   Temptation surrounds you and can veer you off of your path quickly, leaving you […]

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Lunchtime can be a real challenge when you want to keep your food choices healthy.  There are tantalizing treats scattered throughout your office break room and your desk is in close proximity to the vending machines that can easily tempt you.  

Temptation surrounds you and can veer you off of your path quickly, leaving you feeling disappointed and defeated.  To avoid these negative feelings, it's crucial to be proactive about your meals for the work week. The best thing to do in this situation is to prepare your lunches, but you might have no idea what to make or feel that's too time consuming.  After all, do you really need one more thing to add to your to-do list? I hear you loud and clear. I'm going to share with you some of my best and easiest lunches you can whip up in mere minutes so you can enjoy healthy lunches all week long.  

A Quinoa Bowl.  Quinoa is a food that is easy to prepare, very nutritious and that is incredibly easy to take to work with you. Of course, you want a little more in your bowl than just quinoa, but you can add anything you want to make your bowl delicious and filling. Vegetables that you enjoy -- possibly broccoli, zucchini, onion and a sauce of your choice.

Mason Jar Salads.  These are so simple, delicious and you can prepare them for the whole week in one sitting.  Use mason jar's to hold your salad ingredients so when you empty your jar into a bowl, it creates the perfect lunch salad for you. Start by putting dressing in first, then your toppings & veggies, and finish off your jar by adding your greens last. This will keep your dressing away from your greens, so they won't get soggy.  You can store these in the fridge for up to 5 days. 

Lettuce Wraps.  Simple enough, toss your favorite chopped veggies and any fitting leftover ingredients from your fridge in a lettuce leaf.  Drizzle with a complimenting sauce, wrap it up and call it a day. These pair well with soup, so keep that in mind as you're meal prepping for the week.  

Spaghetti Squash.  This is definitely one of my go-to quick, affordable and healthy lunches.  I always have a spaghetti squash on hand as they're so versatile. This is another great option for tossing in any leftover veggies from the fridge, mix with some marinara sauce and you've got yourself a pasta-free spaghetti that won't disappoint.  

These are just a few examples of all the delicious meals you can quickly prepare at home and take to work without too much of a hassle. Some take a little more time than others, but you can always use the Sunday to meal prep your meals for the entire week, so you don’t have to wake up extra early on your work days. If possible, you could even leave all the meals you created at work so you can grab it during lunchtime, and you don’t have to take anything to work all week.

CALL or TEXT: 951-296-3546

Email: Support@villagecoachfitness.com 

Ready to kick start your fitness journey and get ready for summer? Check out our 21 day bootcamp promo going on now! Click the link to reserve your spot today!

http://villagecoachfitness.com/21-body-reset/

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