Do you use the F word?

I just love time spent with a good friend! I especially love time spent with a good friend that has a good listening ear!

Kinda sad but true, it's hard to find those these days. Half the time there's an ear open, but a thumb & an eye scrolling through Facebook and the other eye staring off into space. I'm GUILTY! So when you sit down with a good friend (no phones in sight) and have a true heart to heart conversation, it's kind of refreshing!!!

I had the privilege of having one of those NO PHONE ZONE good for the soul conversations the other day!

We sparked up a conversation on a subject that been twirling around in my head and heart a lot these days...

WHAT IS HOLDING YOU BACK FROM TAKING THAT LEAP AND FOLLOWING YOUR DREAMS?

A simple chat back and forth talking about what it is "WE WOULD LOVE TO DO" to not only make an impact but be able to work with purpose and passion, got my wheels turning!

About mid way through the conversation, after we both assured and encouraged one another that we are both naturally suited for the types of work that is seeping out of our hearts, we asked each other,"SO WHAT'S HOLDING YOU BACK?"

Both of us replying with a laundry list of..... oh I don't know, the timing is not right, I'm not sure how to start, do I have the knowledge or skills....blah, blah,blah!

But then it hit me..... do you know what it really comes down too?

THE F WORD!!!!!

THE BIG FAT CREEPY F WORD!!!!

FEAR!! FEAR!!!! FEAR!!!!

The week following my good for the soul heart felt conversation with my good ear listening friend I thought long and hard about this!

WHAT'S HOLDING ME BACK FROM GOING FOR IT?

The answer.

ABSOLUTELY NOTHING!!!

We've got two options in life people.... we can live FEARLESS or we can live FEARFUL!

I don't know about you but I want to be on the FEARLESS train!

CHOO....CHOO!!

If you've got something in your heart... a profound message, a dream job or maybe you simply want to let go of the limiting mindset that holds you back from living your life to the fullest. The time is now!!


Do this 5 minute check in and ask your self these 3 questions?

* When I wake up in the morning I feel energized & excited or I feel stagnant & drained?

* Each night when I go to bed I feel accomplished with a clear mind and a full heart or I hit the sheets feeling anxious, scattered/overwhelmed and/or stressed?

* When I think of my current job or daily routine I feel like it's heart work (I feel passionate & purposeful) or I feel like it's hard work (a day to day grind where I'm just going through the motions)?


This is just a little something for you to think about! If you are feeling stagnant, drained, overwhelmed or just unsure on how to pick your self up and move forward. LET'S CHAT!!!

This can range from relationships and career paths to health and happiness.

I am working on a little something and would love to get your insight!! You can reach out to me via email valleypappas@gmail.com

The F WORD!!!

To be FEARLESS or FEARFUL?!

That is the question.


xoxoxo-

Valerie

Hey... you got a sec?

I've got a secret to share!

I've recently discovered a new approach to staying motivated and a system that is helping push me towards my health and fitness goals with out spending hours in the gym and restrictive dieting. I've removed the pressure of the ALL OR NOTHING MENTALITY from my mind set and have found a way to COMMIT to GETTING FIT through daily habits and mental shifts that are not only changing the way I look but how I feel on the inside!

I am so excited about this I just had to share it with all of you! 

Let me explain. 

Truth is I recently feel off my healthy lifestyle track:( 

Yup, I admit it!

I allowed the ALL OR NOTHING MENTALITY TO GET THE BEST OF ME!

I, like many people do gave myself full permission to enjoy the holiday season knowing that I would kick off the NEW YEAR with some lofty FITNESS GOALS. After hemming and hawing over the idea to compete again this year, I decided to place that on the back burner and work on some other areas of my life. As I had mentioned in previous posts I truly wanted to spend this year focusing on creating a healthy balanced approach to a healthy lifestyle that didn't included drastic eating/exercising regimens and 12 week prep sessions. 

This was something I thought would be OH SO EASY for some one like myself who has spent that last two years following super strict prep programs to shape her body to fit into a teeny weeny bikini!

FALSE!!!

What I quickly realized is ...

A.) I AM A GIRL WHO NEEDS TO HAVE A PLAN OF SOME SORT IN PLACE 

and 

B.) I'VE BEEN SUCKED INTO THE VORTEX OF THE ALL OR NOTHING MENTALITY

For some staying in shape is second nature to them, possibly something that was instilled in them at a young age. I give massive KUDDOS to those who like clockwork get up and are at the gym by 6AM on a daily basis. A around of applause to the truly dedicated who have never drooled over a french fry and can turn their back on chocolate any day of the week. I ADMIRE SUCH DEDICATION! 

I personally will never fall under that umbrella, I refuse to give up my my beloved DARK CHOCOLATE and will spend the rest of my life mustering up the motivation I need to implement healthy habits such as moving my body daily! So here's the good news...I'M AM A-OK WITH THAT! The not so good news is ... I am not A-OK with is the ALL OR NOTHING MENTALITY that has slowly crept into my mind. 

Allow me to explain further...

A few weeks back in typical routine I was going about my normal day. I was up early to get lunches packed for my family and had spent some time on the computer responding to emails and such. I had a few errands I wanted to get checked off my list earlier in the day which meant my workout would be pushed to a midday or early evening, NO PROBLEM! A midday workout most days of the week is not out of the norm for me. But by the time I got home, which ended up being later than I anticipated I was in a MIDDAY FUNK!!!

I had ZERO desire to load up the leg press and the thought of the DREADMILL made me cringe:0 

However, instead of succumbing to the calling of my couch I decided I would make a last stitch effort at getting my exercise in for the day and hit a 60 MINUTE HOT YOGA POWER CLASS! 

YAY ME!!! A ROUND OF APPLAUSE, RIGHT?! 

WRONG! The problem was as I was driving towards the studio thoughts of disappointment kept creeping into my head. I was feeling like although I was headed to take a SWEATY CALORIE TORCHING YOGA CLASS it wasn't enough (in my mind) due to not being a GO HARD, OH MY LORD MY LEGS ARE ON FIRE WORKOUT! 

I had to pause on those thoughts for a moment. At what point did I start thinking that just because I'm am not enduring a heavy weight lifting session or busting out a set of plyo lunges that I am not doing something good and healthy for myself. When exactly did I stop patting myself on the back for the simple fact that instead up curling up on the couch for a midday snooze, I CHOOSE to get into my car and drive 20 minutes to take a hot yoga class. THIS WAS CRAZY TALK! 

It was very clear and eye opening that some where along they way I allowed myself to get caught up in the GO HARD OR GO HOME mindset instead of recognizing the powerful shifts I had made in CHOOSING to make healthier choices regardless of how big or small. It was at that moment that I realized that my commitment to my health and fitness needn't not be about a specific regimen or the elimination of a particular food group. But more about committing to making healthier decisions day by day, week by week. The ALL OR NOTHING MENTALITY would be yesterdays news and each day moving forward I would just commit to doing HEALTHY ACTS OF KINDNESS TOWARDS MYSELF! If that meant a killer weight lifting session one day GREAT! But if the days following were a midday walk or an early evening yoga class that is still considered ME...CHOOSING & COMMITTING TO A HEALTHY ACT OF KINDNESS TOWARDS MYSELF! 

So why do I want share this with you? 

SIMPLE! There is one thing I DO KNOW! There is nothing more powerful then having support & accountability when it comes to reaching your goals! It's truly the one thing I love to do ... I LOVE HELPING OTHERS by sharing what has and hasn't worked for me:) I believe in the power of not only making a commitment to ourselves but to each other to help motivate and inspire!

I would love nothing more than to create a COMMIT TO FIT MOVEMENT ~ A GROUP OF STRONG LIKE MINDED WOMEN EMPOWERING ONE ANOTHER to LIVE A HEALTHY & HAPPY LIFESTYLE!

So I've decided to start this by KICKING OFF a COMMIT TO FIT SPRING SLIM DOWN CHALLENGE GROUP! 

I will spear head a group through a 21 DAY health & fitness challenge that will focus on the mental shifts and daily habits that are helping me reach my goals with out spending hours in the gym & super strict dieting! I will also share workouts & nutritional tips to help you lean out & tone up just in time for summer! The approach on this 21 DAY program will be like nothing you have experienced before! 

If this sounds of interest to you and/or are looking for a new approach to your health & fitness goals please email me directly at valleypappas@gmail.com and I will happily forward you more information! 

I would love to have you join me!

Here's to getting healthy & happy, 

Valerie

Fit, Fierce & Fabulous - My 5 DAY SLIM DOWN RECAP!

Can I just say how happy I am that Spring is just a 20 short days away!! I am READY!

Well I take that back, I am getting READY!

I can honestly say I am not quite ready to shed the dark layer of elastic that I have been hibernating in these last few months, but give me a few months of solid focus and I'll be ready for CUTOFFS SEASON:)

You know the saying #SUMMERBODIESAREMADEINTHEWINTER, everyone putting in the work now so they can shed a couple of layers of clothing in the summer months and feel good in their BIKINIS! Admittedly as much as I love SUMMER, I have never been one to prance around in my bathing suit. Some years have been better than others, but more often than not I haven't felt comfortable letting it all hang out. The last few years have definitely been a bit of a turning point for me as I have gained more confidence not only in my body physically but acceptance in parts of my body that I once loathed. I have realized that that there are certain areas I will never be able to change about my body, but what I can change is my mindset and actions! I can't control my height or the size of my hips, but I can control shaping my legs to be lean and strong and my belly to be flat by watching what I eat.

TRUTH IS ~  WE JUST HAVE TO DECIDE TO TAKE CONTROL!

I made a simple vow to myself this year when I decided not to train for a competition in 2015, that I would work towards creating a body that I am both proud of and feel strong in with out drastic measures. This means creating a well balanced health & fitness routine that WORKS FOR ME. I want to wake up each day with a plan in place. I want to fuel my body with healthy nutritious foods & allow the occasional treat for balance and peace of mind. LIFE IS TOO DAMN SHORT TO LIVE ON CHICKEN & SWEET POTATOES YEAR ROUND! I want a work out routine that offers variety, gives back to my body and doesn't force me to have the ALL OR NOTHING MENTALITY and did I mention IS FUN! I want to be surrounded by a community of free spirited, down to earth & highly motivated women who share daily inspiration to help push me along! I also made a vow that I wouldn't spend hundreds of dollars on programs that didn't line up with everything I mentioned above!

So let's talk timing a bit ... the last two months I have felt a little all over the map. I started off January thinking I was going to be training once again for the 2015 Emerald Cup, but quickly realized that both the timing was not right and my heart just wasn't in it this year. It was a difficult decision to make and one that kind of left me feeling like OKAY, NOW WHAT! I continued through the end of January and Febuary feeling a little disheveled with my routine. I was sort of going through the motions doing a little food tracking here, a little weight lifting there, but no solid plan ~

AS I MENTIONED I AM A GIRL THAT NEEDS A PLAN!

So when I say let's talk a bout timing .... I'm referring to the PERFECT timing that I just happen to come across my old BEACH BABE DVD, that tempted me to throw it in for my daily workout, that then sparked my curiosity as to why I never gave the TONE IT UP program a fair chance several years ago when I first purchased it! That then pushed me to pull it out and spend some time rereading the program and researching the new updated editions! To discover that the TONE IT UP program is exactly what I am needing right now! All of this "PERFECT TIMING" led me to kicking off this last week with the 5 DAY SLIMDOWN, which led me to reigniting my DETERMINATION to want to push forward and make 2015 my healthiest, happiest year yet!

So here it is my RECAP of the 5 DAY SLIM DOWN...

This past week has not only sparked my determination, but it also helped my realign my priorities and got me back to a few healthy habits that I had lost sight of. Like setting my alarm a little earlier than normal to give myself enough time to START MY DAY with a quick CARDIO SESSION! Not only does this help me get some extra cardio in for the day, but it energizes my body & mind, as well as sets the tone for my day to help me continue on with my healthy decisions!

I have to say although not perfect as I had some social outings this past week, I stuck pretty darn close to the SLIMDOWN guidelines as far as the nutrition goes. I felt light and energized all week long, had zero digestive issues which is HUGE for me & got a at least 1 - 2 workouts in each day! Best part .... on Friday my husband said "honey you look really good, I can totally tell your program is working" WHOOP, WHOOP! HE NOTICED!!! I did weigh myself Saturday and all though I am ANTI SCALE GIRL, I knew it was important to get a read for the this 5 day RECAP so here you have it down a total 3.4lbs for the week!

As great as I feel and as a 3.4lb loss is, I am so excited to continue on with TONE IT UP lifestyle! I love that I can incorporate this with my BeachBody Coaching and continue to utilize my favorite BB workout programs too! I've already began setting up this next week with both my workouts & meal prepping. I plan to stick with several of the SLIMDOWN recipes and add in a few of the TONING recipes from the plan too!

I stayed motivated throughout the 5 DAY SLIMDOWN by staying connected to the TIU COMMUNITY! Every morning I would head to the TONE IT UP App on my phone to see the workout of the day, do a quick read of their latest blog post & check the TIU community feed to see how the other TIU members were staying motivated. Seeing their posts on instagram inspired me to keep pushing and get creative my with meals & workouts! This will definitely be part of my NEW MORNING ROUTINE!!

I also just pre ordered Katrina & Karena's new book Fit, Fierce & Fabulous which releases in May and I can't wait to read it! I absolutely loved this beautifully written statement they posted describing the Fit, Fierce & Fabulous Girl!

I'm definitely on a my way to becoming a Fit, Fierce & Fabulous girl!

Thank you for following my along this last week! Looking forward to sharing more of my journey with you;)

Here's to getting healthy & happy,

Valerie

Mama Said There'd Be Days Like This!

Do you remember that song? Catchy little tune, huh?

It came to me as I was putting together this post because YESTERDAY was definitely one of those days!

So first off my Day 3 post is a little delayed, OOPS!

Yesterday was a little nuts and I choose to get some shut eye over typing while sleepy!



Can I just say this week is just flying by!    

Truth is Day 3 didn't quite start out like I had hoped for. I woke up with a slight headache which is totally out of the norm for me. I have a feeling my body is trying to fight off some seasonal allergies (POLLEN BE GONE)! I received a bit of stressful news right out of the gate and on top of that I needed to respond to a request from our tax accountant which completely distracted me from my early morning BOOTY CALL. Shame on me, I should have known better than to even think about messing with checking my inbox before my workout!!!

HELLO ..... CAN YOU SAY PRIORITIES!!  

I DID NOT let any of this derail me though, I simply got my early morning to dos done and went about my day. Still nursing my headache I opted for a 30 minute INCLINE WALK/JOG INTERVAL on the treadmill for my afternoon BOOTY CALL! I have to say I immediately felt better after a good SWEAT SESSION:) So I decided to stay in the zone and go ahead and bang out my TONING ROUTINE for the day right then and there. 

I opted for Katrina's Malibooty routine which I LOVED! It was just what I needed ... some serious isolated movements for the BUM BUM! One of my favorite exercises from the routine was this one ... WOWSER, IT HURT SO GOOD!

I kept my foods simple as I was pretty busy all day, but I got all the good stuff in and stayed the course! Here's a glimpse into Day 3

WAKEUP : BOMBSHELL SPELL

M1 : Egg White Cups & Grapefruit

JUICE : SPARK

M2 : Cantaloupe & Cashews

M3 : Spinach Salad w/Veggies, Quiona & Chicken

JUICE : Mamma Chia

MIDDAY SMOOTHIE : Pineapple, Mango & Coconut Smoothie

M4 : Grilled Shrimp, Cilantro Lime Cauliflower Rice & Spinach Salad

M5 : Tone It Up Flourless Cookie

As you can see we added a little something sweet at the end of the day, (tee hee hee)! My daughter who is doing so awesome on this program with me was having a bit of a sweet tooth and wanted something more than fruit. I was happy to direct her right to PINTEREST to find a healthier alternative to satisfy her hankering! There are so many TONE IT UP recipes to choose from which is another thing I am really enjoying. This is forcing both of us to branch out and experiment a little!

So Day 3 recap is ...  YOU CAN'T ALWAYS CONTROL THE SITUATIONS AROUND YOU, BUT YOU CAN CONTROL HOW YOU REACT TO THEM!!! 

I could have easily let the stress and craziness of the day get to me, but I didn't! And that my friends is a huge win in my book!!!!

Here's to getting healthy & happy, 

Valerie

Vision Boards & Tummy Tucks ~ All In A Days Work!

Don't worry I am not going under the knife anytime soon! 

I am actually just sitting here sipping a little bubble water (in a wine glass of course;) wrapping up my Day 2 of the 5 Day Slim Down! 

So what does a VISION BOARD & TUMMY TUCK have to do with my day 2 you ask? 

Well it's simple, they were both on my BEACH BABE todo list today:) Day 2 went off without a hitch and as I sit here and type I am ending the day feeling incredibly excited and motivated to kick some serious booty on the TONE IT UP program. Let me tell you why...

Having completed some serious training regimens and then dabbling with a few that I didn't even come close to sticking with. I can often tell the difference between programs that are going to get you real maintainable results and ones that are so far fetched that you couldn't possibly create a lifestyle of it, not to mention gaining back double what you lost on the plan (Can you say HCG DIET)!!

Now I realize I am only on Day 2 and still in the SLIM DOWN phase, which is a little more strict. But I can honestly say that this PROGRAM is definitely not a DIET, it's a LIFESTYLE! I can see how the daily routine they have you following is one you can for sure implement without experiencing burn out or feeling so deprived you derail from it. From the habitual early morning BOOTY CALL to the EVERYTHING IN MODERATION mindset with the HEAVY on the FRESH, LEAN & GREEN and a little wiggle room for treats and indulgences! It's definitely a LIFESTYLE you can LIVE WITH!

So let's get to the good stuff, how did Day 2 play out for me...

WAKEUP : BOMBSHELL SPELL

BOOTYCALL : 30 minute walk

M1 : Greek Yogurt topped with Strawberries & Banana

TONING WO : BIKINI BODY ROUTINE

JUICE : KEVITA 

M2 : Cantaloupe & Cashews

M3 : Spicy Mustard BIKINI WRAP

TONING Round 2 : SUNSET STRETCH & SUN KISSED ABS from BEACH BABE DVD

JUICE : Coconut Water

MIDDAY SMOOTHIE : LEAN OUT 

M4 : Chicken Breast, Cilantro Lime Cauliflower Rice & Kale Salad

M5 : Apple w/ Cinnamon

That's some serious food right? I keep my starches limited to earlier in the day and I have to say that the MIDDAY SMOOTHIE definitely ties me over until dinner. HAPPY BELLY!

Now, let's talk a little workout shall we... 

I kept my cardio light this am and just opted for a walk to loosen up my sore legs. But I made up for it by completing three TONING workouts today, which I loved! I felt like I got a killer workout but tons of variety so I never felt bored and I especially loved my TUMMY TUCK:)  The sun kissed abs delivered some serious core engagement and Karena had me grunting during the TUMMY TUCK move, OUCH! 

But I have to admit my favorite part of Day 2 was creating my #bikiniseries vision board. I was lucky enough to sync up with a group of TONE IT UP gals on instagram who are doing the 8 week BIKINI SERIES. This is an 8 week program Katrina & Karena do to get us all motivated and ready for summer!! They have yet to release the 2015 BIKINI SERIES edition so a group of us are doing last years to get a jump start;) I am basically following the weekly workout schedule and the occasional sunset challenges which are often personal development based and/or meditation. Yesterdays challenge was all about creating a VISION BOARD that reflects how I want to feel as I head into the summer months. I ABSOLUTELY LOVE THIS!! I am all about the power of VISION BOARDS so I was ecstatic to check this off my list! 

Check it out, MY 2015 SUMMER TIME VISION BOARD! 

I did it online so I could save the image to my phone. I set it as my wallpaper so I get the chance to glance at it several times a day ~ IT'S ALL ABOUT STAYING MOTIVATED RIGHT?!!

There you have it Day 2 in a nutshell, it was an awesome day! 

I am loving the TONE IT UP community and all of the inspiration I am getting each day! 

Here's to getting healthy & happy, 

Valerie

5 Day Slim Down ~ Day 1

One day down.... 4 to go!

Today was Day 1 of the 5 Day Slim Down, a precursor if you will to the TONE IT UP program. It's not mandatory to start with the slim down, but as mentioned in my BEACH BABE IN TRAINING POST, a great way to kickstart the system so I decided I would give it a go!

First things first, I set my alarm an extra 30 minutes early giving myself plenty of time to get my morning TODO's done so I could make my *BOOTY CALL!

*Booty call is a 30 minute RISE & SHINE cardio session of your choice!

Knowing that I was scheduled to teach a 9:30 AM yoga class, I decided to get my BOOTY CALL in on my way to work. So I carved out just enough time to chug down some SPARK and my BOMBSHELL SPELL SHOT and hit the STAIRS for some serious booty work!

Yeah, I climbed those for a straight 25 minutes, OUCH! 

After I limped back to my car I realized how evident it was that I need to climb stairs a little more often. Kind of crazy how effective this form of cardio is! I can box jump, jog a 5k & cuss my way through Insanity Max 30... but STAIRS, HOLY HELL!! My heart rate went from zero to 160 in a matter of seconds. Needless to say it felt amazing and I clearly needed it!

GOOD NEWS IS ...

My food today was totally on point! Here's a quick break down of how the day played out in the nutrition department.

Wake Up : Bombshell Spell
M1 : Greek Yogurt & Fresh Strawberries
Juice : Coconut Water
M2 : Banana
M3 : Spicy Mustard BIKINI WRAP
Juice : Mamma Chia
MIDDAY SMOOTHIE : Kahukis Colada Smoothie
M4 : Tropical Tilapia, Asparagus & Cucumber/Radish Salad


I have to say I am not at all used to all of the fruit but there is something to be said for lightening things up and keeping it fresh & fruity! I was actually quite full for most of the day and I am guessing that has something to do with all of the liquids I consumed. I only had a short moment of hunger which fell between M3 and the MIDDAY SMOOTHIE, so I decided to nip that in the butt by going for an afternoon walk with my dog.

Speaking of walk! I wrapped day one up by completing a TONE IT UP workout from the BEACH BABE DVD and a couple extra back moves from their 3 moves to a sexy upper back! It's definitely a different style of workout than I am used to as the weights are a little lighter and the movements more isolated for toning & tightening, but I can always use more of that so I'll put the work in!

So there you have it DAY 1 a SUCCESS! I am signing off to get some serious shut eye because this girl has an EARLY MORNING BOOTY CALL (wink, wink)!

Here's to getting healthy & happy,

Valerie

It's Time to Meal Prep Ladies!

Hot Damn!

I have just been slaving away over here!

You know, just meal prepping my way through my Sunday!

Ok, not really. It literally took me a total of 2 hours to shop, chop & store. That included hitting up both Trader Joe's and Safeway before the crazy Sunday afternoon rush and high tailing it back home.

As I mentioned in yesterdays post, I am gearing up to start the 5 day slim down from the TONE IT UP program tomorrow and I am not messing around here folks!

I am a firm believer that to have any success you must PLAN, PLAN, PLAN!
For me that means filling the fridge with everything I need to keep it healthy and easy enough that I can just grab and go!

I took a thorough scan of the 5 Day Slim Down plan and hit the ground running! As I mentioned above Trader Joe's was my first pit stop this morning. It's pretty much routine that I hit there first to check what I can off my list, because TJ's has some crazy good prices! I load up on fresh juices, veggies, some basic fruit (banana, apples, oranges) & any odds and ends like hummus, almond butter, etc. I then dropped by Safeway for the items I couldn't find at traders, like rice paper wraps & collard greens.

 Check out the 5 day line up ...

Do you see all of this freshness!!! It's like a rainbow of good health!!! 

Seriously though, I feel healthier just looking at all of this goodness! And knowing that this is what I will be fueling my body with this week makes me want to scream from the rooftops ... Yay Me! 

I kept my prep simple as I didn't want to jump too far ahead. Oh and a quick SIDE NOTE (I know, it's highly likely I am ADD) did I mention I talked my little Riley girl into joining me on this TONE IT UP adventure:) I'm so excited!! I can't think of a more powerful way to show her how important it is to take care of your body then to lead by example! To be able to share with her what it means to fuel your body with healthy whole foods and create the habit to move your body daily makes me GIDDY! Ok, back to prep. 

So as I was saying, I kept prep pretty simple. I focused on prepping what I would need in the early AM as that is typically when I am a walking zombie and don't want to have to think too long or too hard! I went ahead and made up our BOMBSHELL SPELL SHOTS to for go needing to measure out anything at 6AM. I was hoping to find some mini mason jars to store these but had no such luck. I settled for these mini GLAD containers and I have to say they worked out perfectly. They are exactly 1/2 cup serving which is pretty much the serving for the shot, so TWO THUMBS UP! This little concoction is the first thing you sip on in the AM. Not only does it help jumpstart the metabolism, it also aids in digestion and energizes you! And I LOVE the name!!

As we all know breakfast is the most important meal of the day, so it would only make sense that I prep some good healthy options for us. I whipped up a dozen egg white frittata muffins and a couple servings of protein pancakes to heat up and serve over the next couple of days! CONFESSION ~ I have yet to order the TONE IT UP PERFECT FIT PROTEIN POWDER and I definitely plan to as it  is a plant based protein. I recently learned that I have an allergy to WHEY which is crazy considering how much I supplemented with it during my competition trainings (defiantly explains the constant bloating and uncontrollable breakouts). Needless to say breakfast for the next few days is served and looks pretty YUMMY!

 I am fortunate enough to be able to stop home for lunch most days, so for me it's all about having everything in the fridge so I can grab and go. I cooked up 4 chicken breasts two ways, I simply poached and shredded two breasts and slapped a homemade spicy mustard marinade on the other two and baked them up. This will be the perfect mid day protein to throw into a BIKINI WRAP or toss into a salad. I have to admit my current lunch menu is pretty darn close to this minus the occasional bowl of PHO #sorrynotsorry! But it never occurred to me to use collard greens to create a wrap, PRETTY BRILLIANT HUH?! 

The leaves are extra large and a heck of a lot sturdier than the romaine leaves I have used in the past. 

I removed the stem, gave them a quick rinse and stored them in the fridge for a quick 1...2... wrap it up BIKINI WRAP RECIPE! 

As I mentioned the 5 DAY SLIM is a little more structured, the daily menu is all about LEAN, CLEAN & GREEN. The morning is more for fruits & protein, the afternoon is LEAN PROTEINS & CLEAN GREEN VEGETABLES! 

This is only for 5 days, the benefit is to simply kickstart your system and help in creating those good for you HEALTHY HABITS! After the SLIMDOWN, the GOOD FOR YOU CARBS & HEALTHY FATS are reintroduced:) 

So there you have it, my simple Sunday prep! I typically cook dinner in the evenings for my family, so it will be simple enough for me to bake up and piece of fish and roast some veggies for my LEAN & GREEN DINNERS.

So here we go....

I'm all ready for tomorrow:) I've got my alarm set 30 minutes early for my BOOTY CALL WORKOUT and will be walking out the door as I head to work with some pre made protein & fruit!

I plan to check in daily through out the 5 day slim down, so stay tuned for tomorrows post! As always if you have an food prep questions I'm here to help!

Here's to getting healthy & happy,

Valerie