Countdown to Summer

Summer bodies are made NOW!! We can’t wait until June because by then it’s just too late! I want to feel & look my best when the weather heats up & I definitely want to feel pretty amazing in my tank top & shorts!!

I kicked off my COUNTDOWN TO SUMMER group last week & the ladies in my group are serious about getting summer ready! I’m so excited to lead them on a path toward success!!

These are my results from my first round of the 21 Day Fix:

 

21 Day Fix

 

When it comes to getting ready for summer there are a few things that have got to change in order to see + feel results!

  1. You need to commit to a program.  The program I’m committing to this month is the 21 Day Fix. I’ve been having serious knee pain & Ill need to modify any jumping but it’s worked for me last year & Im going for another round!

This week’s schedule:

Summer Countdown Workout Schedule

 

2. Next up is a meal plan. I fall into the first bracket so 1200-1499 calories. According to the 21 Day Fix eating plan I get:

Red – 4

Green – 3

Purple – 2

Yellow – 2

Blue – 1

Orange – 1

Teaspoon – 2

While I’m pretty good about sticking to these categories, I’m not so great at actually measuring out my food with the containers – big mistake!! So, this round is all about measuring out my portions to get results!!

I know I’ll get hungry to to help with that I must stay on top of my water intake. I also love to drink Good Earth Sweet & Spicy Tea – my favorite!!

Heres what this week’s meal plan looks like:

 

21 Day Fix meal plan

 

Okay so there’s the plan & it’s going to get serious results!! Stay tuned for before + after photos!

 

21 Day Fix group

 

Ready to get serious results too?!

Join the next challenge group – we start the beginning of every month!

Just comment below or send me a message & Ill get you all the details!!😃

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Taking ACTION!

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This just hit me today in church . . .

We can talk + make excuses + read amazing quotes & books to get us on the right track to change whatever area of life we feel like we need to work on.

BUT nothing will change until we take action.

I can be this way with my relationship with God.
Sometimes I don’t feel close to Him but then I just want to kick myself because it’s my lack of action (not spending time with Him) that got me to that place.

He’s always there but I’m the one that’s gone my own way & haven’t made time to connect with Him.

It’s a new week . . . what area of your life are you fully ready to commit to & take ACTION?!!

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Trader Joe’s Recipe

Trader Joe's Recipe

Trader Joe’s Recipe

 

Love Trader Joes!!❤️

This is a super easy lunch that I made in 5 minutes!

Diced veggies (Trader Joes)
Edamame (Trader Joes)
Grilled chicken (leftovers from dinner last night)

Add 1 T. coconut oil in pan. Sautee diced veggies & edamame in pan & add chopped chicken until heated through.

Easy + healthy lunch!!😋

Trader Joe's Recipe

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Mommy Guilt

 

Mommy Guilt

Sometimes things aren’t fair & it just is tough!!

Before I gave birth to my firstborn I read every book out there. I wanted to do everything perfectly & be a good mom. Plus, I really was never a “kid” person & had only changed maybe one diaper my entire life!

So, I was definitely super freaked out that I was going to be in charge of a little baby. Plus, my husband & I were alone, living in Miami & we didn’t know anyone – like NO ONE!!

I planned all along on nursing. I really didn’t think I would do anything differently because that was what every book + doctor + friends told me to do.

We welcomed our newborn boy into the world & once we got home from the hospital nursing was not going well. I talked to my sister & she said what I was experiencing was not normal.

My baby was crying a lot. I was crying a lot. I felt like this baby thing was not for me!

I desperately tried to reach out for support. I called a local La Leche League. No one returned my call.

So after 6 days I gave my baby a bottle & he fell asleep. He was satisfied & I felt guilty & like a bad mom. I had pretty much starved my baby & had no clue!!

Even though my baby was now sleeping + peaceful because he wasn’t hungry anymore, I had major mommy guilt because he still wasn’t nursing!

After two weeks I found a local hospital that specialized in lactation & I reached out for help! Oh man, I was so stressed out + feeling helpless + just plain exhausted. It’s so hard being a new mom.

After months of eating oatmeal + drinking beer + hot soup + lots of water + pumping for hours every day I was done. Pumping produced at most 4 ounces of milk every day & even though the lactation specialists were super encouraging I was just done with all of it!

I had to get over the fact that it just wasn’t working. I had to get over feeling mommy guilt that I wasn’t going to nurse. I just had to move on & know that I was still a good mom.

Being a new mom is really tough. We can try & do our best but things don’t always work out. Was the decision to quit nursing earth shattering? No. I have a healthy kiddo & do not regret the choice I made.

Moms, you’re doing the best you can.
No one else is in your shoes.
You are everything to your child & that is enough.

If you’re struggling as a new mom please reach out for help! I wasn’t aware of the resources available & it would’ve saved me from a lot of struggles.

For for daily motivation + recipes + fitness visit www.facebook.com/KendraKMaraman & LIKE my page!

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Time – Saving Workout for Busy Moms

This past year I have completely changed up how I work out. It’s been one of the best things I’ve done for myself.

I used to waste so much time working out. While it was great to have a long stretch of mommy alone time it was stressing me out!! Waking up at 5:15 am, driving to the gym for Spin class & driving back home took almost 2 hours!! Nearly every afternoon I was exhausted & took a nap while my preschooler napped!

Not only was I wasting time to work out, I wasn’t seeing the results I thought I should! I was mainly doing cardio workouts (running + Spin) & still needed to include strength training. I just couldn’t figure out when I’d fit that in too!!

Heres my before photo. This is working out six days a week & eating moderately healthy.

21 Day Fix Before

I needed a workout that was short + included a simple eating plan & this was perfect for me as a busy mom of two little boys!

Here’s what I did!

The 21 Day Fix!

After I received my box I took out the Eating Plan & determined which calorie bracket I fit into.

I determined how many color coded containers I get per day & then I planned out my meals & made a grocery list. I love that I don’t have to make separate food for me! I can make meals that my whole family can enjoy! A lot of my favorite recipes are on this blog. Click HERE

21 Day Fix

The BEST time for me to workout is before anyone else is awake in the morning which means 6 am. Let’s face it – much better than when I used to drive to the gym at 5:15 am – yay! It’s quiet in the house & it’s just me sweating my butt off!

Each day was a different 30 minute workout which was great because I never got bored & it was a great mix of cardio & strength training. The workouts are 7 days a week but if I had to skip a day I used Sunday as my make-up workout!

21 Day Fix

The Eating Plan was a bit challenging at first because I had to keep track of all the food I ate each day. This was actually a really good thing because it made me aware of EVERYTHING that was going in my mouth!

I found it challenging to not eat so many carbs (my favorite!) but it got easier & my body adjusted.

I really liked that I could search on www.teambeachbody.com & Pinterest (under 21 Day Fix recipes) for healthy + easy recipes. It wasn’t hard to meal plan at all! Loved that!

Completing the 21 Day Fix was a huge accomplishment for me! It was an amazing program because it was simple + saved time!

Here’s a comparison of my before & after pics. I did not drop a lot of weight (5 pounds) but I lost fat & gained muscle which is much more important to me! I lost 6 inches overall!! Remember, this was completed in 21 days!! Pretty impressive!

21 Day Fix

If you’re a busy mom that’s ready to make a change then I would love to help you!!

Each month I run wellness groups for moms that want to gain confidence + lead healthier lives. Just comment below or message me so we can chat & see if the 21 Day Fux would be a good fit for you!

Click HERE for more information on the next group!!

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Break the Cycle of Emotional Eating

Emotional Eating

 

Over the past few weeks there’s been a lot of stress + anxiety around me. So many marriages on the rocks, people sick, death . . .

There’s so much pain in people’s lives & it’s heart breaking.

So, I pray. The list seems so long but I know God knows every single hurt + worry + pain in each person’s life & I know He’s in control.

We are not in control & the sooner I remember that & give God all my worries + fears the more peace I have in my heart. But it’s hard.

When stress + anxiety take over what do you do?

I know for me it’s really easy to turn to food for comfort. Cravings strike & I give in. I guess it’s just a lot easier to eat & have instant gratification than to work on feelings.

It’s definitely easier to make excuses than to make changes – right?

For the month of April I’m inviting you to join me on a journey to discover how to work on your emotional eating. This is a topic that keeps resurfacing in all of my groups & it’s really tough to make healthy choices until we dig a bit deeper.

Yes, it will be challenging but if you feel like this is an area in your life that needs attention then let’s do this together!

You get:
** One month of accountability in a private Facebook group
** Short, at home workouts
** Daily tasks + questions as we work through the book “Crave” by Lysa Terkeurst
** Healthy eating plan
** Guidance of a fitness trainer

Let’s do this!! Just respond below with the words “I’m In” AND your email address & we’ll get you set up!!

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Purpose For Your Pain

 

Purpose For Your Pain

Need a little direction & purpose in your life?

Do you ever feel like the days pass by & you’re not really doing anything except getting through each day?

I’ve had times in my life where I’ve felt like this.
I know God has a special purpose for me & it’s really hard to sometimes figure out what that is.

Being a coach + fitness instructor is where God wants me right now . . .

Looking from the outside you don’t see the hours of work I put in per week & how many times I’ve wanted to give up.

BUT I continue because so many people tell me they’ve been encouraged & inspired from a Facebook post or they’ve gained a new confidence in themselves from being in one of the group’s I run every month.

None of this is on accident. God knew long ago that this is where I’d be. A story of a young girl who was overweight with no confidence & full of negativity now having people come to her saying how they’ve been encouraged!!! Wow!

Reading “You’re Loved No Matter What” & love this:

“So if you’re sitting there wondering if God can use you because your life is not as it should be, and your heart is aching – know that your greatest hurt will probably be your greatest ministry.

Like the disciple Thomas who doubted until he touched the scars of Jesus, some people in your life need to see your broken places more than your victories.

. . . God sees purpose in our brokenness even when we don’t, and He can use it to bring forth beauty that blesses those around us.”

Let God use your brokenness to minister to others. You’ll be amazed at how His work through you can change someone else’s life.😊

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Healthier Sloppy Joe’s

 

If you’re not a fan of sloppy joes then this recipe will change your mind!!

I tried it out on my family the other night & they all loved it (me too!). To make it healthier I used ground turkey.

If you’re making this for kiddos you might want to skip the red pepper flakes & Tobasco so it’s not too spicy!

Healthier Sloppy Joe's
This recipe is super easy plus it makes leftovers which I sent in my husbands lunch!
Original Recipe: http://thepioneerwoman.com/cooking/sloppy-joes/

INGREDIENTS:

2 pounds ground turkey
1 large green bell pepper, diced
1/2 large onion, diced
1 cups ketchup
3 cloves garlic, minced
2 tablespoons packed brown sugar
2 teaspoons chili powder, or more as needed
1 teaspoon dry mustard
1/2 teaspoon red pepper flakes, or more as needed – I skipped this!
Hot sauce, such as Tabasco – I added just a little bit so it wouldn’t be too spicy for my kiddos!
Worcestershire sauce
Salt and freshly ground black pepper
8 whole wheat hamburger buns

DIRECTIONS:

Start by browning the ground turkey in a large pot over medium-high heat.

Add in the green peppers and onions. Stir, and then add 3/4 cup water, the ketchup and garlic. Stir it around to combine, and then add the brown sugar, chili powder, dry mustard, red pepper flakes, and hot sauce, Worcestershire, salt and pepper to taste. Stir to combine, and then cover and simmer over medium-low heat, about 20 minutes.

Spoon a good amount of the meat mixture onto the bottom hamburger bun and then top with the other half. Serve with fruit, veggies + dip, or salad.

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Need more healthy recipes + a new start with your fitness & nutrition?

Join a monthly wellness accountability group! It’s a group just for women who are ready to lose weight, need accountability, & gain confidence! It’s all about making healthy changes + being positive!!

CLICK HERE

 

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Take Out Fake Out

Take Out Fake Out Recipes

Take Out Fake Out

Take Out can not only be unhealthy but expensive!

How often does your family eat out or get take out each week?
Do you find that eating out is just easier + faster?

I get it! As busy moms sometimes it’s just easier to eat out but did you know you can make some of your favorite take out foods at home & add a healthy twist?!

These are five recipes my family enjoys & they’re quick + easy!

Here I’ve provided a menu, grocery list, & recipes to get you through your week!!

**Recipes serve 4-6 people*

Take Out Fake Out
You can substitute ingredients if you have special dietary needs or sensitivities!!

Several of the ingredients are pantry staples so you may already have them! Double check before you head out to the store!
Okay, so you’re all set!

Take Out Fake Out

These recipes are easy & I’ve included two crockpot recipes since it’s such a time saver when kids have activities in the evening!

 

Slow Cooker Paleo Cashew Chicken

Slow Cooker Paleo Cashew Chicken

Photo & Recipe: http://www.wholesomelicious.com/slow-cooker-paleo-cashew-chicken/

INGREDIENTS:

4 chicken breasts cut into 1-2 inch bite sized pieces

2 T Arrowroot powder (Paleo) or flour

2 T coconut oil

1/4 cup coconut aminos (Paleo) or soy sauce

2 T apple cider vinegar

1 T chili garlic sauce

3 T ketchup (Paleo – organic or make your own)

1/4 cup fresh squeezed orange juice

2 T honey

3/4 cup chopped cashews

1 large red bell pepper, chopped

INSTRUCTIONS:

  1. Place arrowroot powder or flour in a bag & add chicken pieces. Shake to coat chicken.
  2. Heat a skillet, add coconut oil, & brown chicken (keep raw on the inside).
  3. Mix together coconut aminos or soy sauce, chili garlic sauce, ketchup, fresh orange juice, & honey in a bowl.
  4. Add chicken + sauce to slow cooker.
  5. Cook on low for 4-6 hours.
  6. Add cashews & bell pepper & heat for 10 minutes.
  7. Serve with brown rice or quinoa.

 

Baked Crunchy Taco Casserole

Take Out Fake Out

Photo & Recipe: http://www.heatherlikesfood.com/baked-crunchy-taco-casserole/

INGREDIENTS:

1 lb. ground turkey

1 can (14.5 oz.) diced tomatoes, drained

1 packet taco seasoning

1 cup cheese, shredded

1/4 cup salsa verde

10 taco shells

Optional – lettuce, tomatoes, cilantro, sour cream, lime

INSTRUCTIONS:

  1. Preheat oven to 400 degrees
  2. Brown & drain meat.
  3. Stir tomatoes, seasoning, & salsa into meat
  4. Arrange taco shells standing up in a pan. Fill each she’ll with meat mixture.
  5. Sprinkle cheese over the top & bake for 15-20 minutes.
  6. Top with lettuce, tomatoes, cilantro, sour cream, guacamole, lime juice, or anything else your family likes!

This is a great recipe to double or triple for hungry teenagers or a party!!

You can make a vegetarian version by replacing the meat with tempeh or beans!

 

Slow Cooker Asian Lettuce Wraps

Slow Cooker Asian Lettuce Wraps

Photo & Recipe: http://therecipecritic.com/2013/01/slow-cooker-asian-lettuce-wraps/

INGREDIENTS:

2 lb. ground chicken

3 green onions

8 oz. can water chestnuts, drained & chopped

1 cup shredded carrots

1 cup frozen edamame

4 t soy sauce + more for taste

2 t teriyaki sauce + more for taste

1 t rice vinegar

1/2 t black pepper

1 can chicken broth

2 T hoisin sauce + more for taste

12 leaves butterhead or iceberg lettuce

Soy Peanut Dipping Sauce:

1/4 cup soy sauce

1/4 cup rice vinegar

1/2 T chili sauce

1 T creamy peanut butter

1 T water

1 T honey

  • Stir peanut sauce ingredients together & set aside.

INSTRUCTIONS:

  1. Brown & drain ground chicken.
  2. In slow cooker add cooked ground chicken, white parts of the green onion, water chestnuts, carrots, edamame, soy sauce, teriyaki sauce, vinegar, & pepper. Pour chicken broth over all & stir.
  3. Cook on low 3 – 4 hours.
  4. Drain mixture & add hoisin sauce + green onion slivers.
  5. Serve in lettuce cups. Serve with soy peanut dipping sauce.

 

Chickpea Curry with Rice

Chickpea Curry with Rice

Photo & Recipe: http://www.howsweeteats.com/2013/07/easy-chickpea-curry-with-coconut-rice/

INGREDIENTS:

1 1/2 T coconut oil

1 leek – cleaned, trimmed, & sliced (just use the white part)

1 red pepper sliced

1/2 t salt

1/2 t pepper

2 garlic cloves, minced

1/2 t freshly grated ginger

2 T red curry paste

1 cup sugar snap peas, cut into thirds

1 (14 ounce) can coconut milk

2 cans chickpeas, drained

DIRECTIONS:

  1. Heat a large skillet over medium heat & add coconut oil.
  2. Stir in the leeks, red peppers, salt & pepper
  3. Cover & cook until the vegetables are slightly softened.
  4. Add in the garlic & curry paste & stir to coat. Cook 5 minutes.
  5. Add in snap peas & coconut milk. Increase heat & simmer for 5 minutes.
  6. Add chickpeas & cook for 5 minutes more.
  7. Serve over rice.

 

Flatout Pizza

Flatout Pizza

INGREDIENTS:

Flatout Bread – bakery or bread section of grocery store or use your favorite healthy pizza crust

Pizza, marinara sauce, or BBQ sauce

Shredded cheese

Pizza toppings – veggies, Canadian bacon, olives, ground turkey, turkey pepperoni, etc

Be Creative!

INSTRUCTIONS:

Spread pizza sauce onto Flatout, add toppings + cheese. Place under broiler until cheese is melted & Flatout is crispy.

 

Join a monthly Challenge Group!!

Are you ready to start your own health & fitness journey?!

It’s built in accountability & you’re given all the tools you need to achieve results!

Click HERE to learn more!

 

 

 

 

 

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Perfectionism

Perfectionism

 

Picked this book up a while back & just started reading it!
It’s got lots of gold nuggets if you’re someone who struggles with perfectionism!

Maybe this will speak to you too?

“Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is – His good, pleasing and perfect will.” Romans 12:2

Here’s the books take on this verse:

“Test & Approve are active words. They’re experimental. They imply trying something & seeing what happens.

If you’re supposed to be perfect, then you don’t feel the freedom to take risks. Every time you test something & it doesn’t work out, you see it as failure and as a source of fear.

In contrast, God is more likely to see it as part of the growth process in your life. You’ve learned something new that will help you move forward in what He has for you.”

Being perfect & being afraid to fail has always held me back & a big reason why I haven’t taken risks. Becoming a coach & leading a team would’ve been in the big time FAILURE category but for once I acknowledged His prompting.

IF you are feeling stuck or scared or not so equipped it’s ok.

It’s normal to have those feelings ———> but it’s also ok to just jump in the midst of fear.

It’s not about being perfect, it’s all about trying something new & learning what God has to teach you along the way.

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