Shawnda Lee

Last night I committed 100% to following a food plan.  Specifically, I committed to Portion Fix (bright, cute, little colored container system). I put it in writing.  I had my day planned out perfectly, and then my day started. First Up: If you're from Pittsburgh, you might know the song "cake in the break room."  Well, there is usually something in our break room.  Today it happened to be lovely looking danishes and muffins. I looked.  I looked again.  I saw a yummy cheese danish that I just wanted to grab.  Then I remembered the text message that I sent to my friend.  A coach on my team.  A text saying that I committed. So...this is what I ate instead: 1 YELLOW (carb), 1/2 RED (protein), and 1/2 PURPLE (fruit).  I felt good about my decision, although not saying it was easy. Shakeology for lunch, another fruit (banana) and a Greek Yogurt for a snack, and my day was going as planned.  Until... Up Next: Apparen...

It would be best if you just read this out loud and let it sink way in.  To be honest, most people could stand to hear this (self included).  And...there are no fancy pictures in today's blog to keep you engaged.  Just the words and you getting real with yourself. I've learned that for us, as human beings, sometimes the future is hard to visualize because it is way out there.  Many people have a hard time saving money, for example.  We could use our money for current pleasures, but guess what?  We will be paying later when our retirement account doesn't allow for us to retire when we want to. Think about smoking.  People smoke because they get pleasure from it; a relaxing feeling.  Current pleasure = pay later.  Unfortunately, later payment could be in the form of health problems.  What about nutrition and fitness?  Want to eat bad foods day after day while getting very little activity in?  Current pleasure = pay lat...

Perhaps the obvious reasons for becoming a Beachbody coach... 1. Financial gain - yep, you are going to make money. 2. Helping others with their health & fitness goals (fantastic, but obvious...you know that is what we do!). Here are some aspects of Beachbody coaching, though, that I had never expected and that I am so thankful for. 1. Ultimate accountability - not only do you have your customers, friends, family, challenge groups, and all of the people out there that just happen to read or listen to what you are sharing, but you also have a team of Beachbody coaches that you are working with.   It would be so much easier to give up if it was >>me and only me<< working on my health and fitness goals!  I'm in it and I won't give up now, no way!   2. Personal development - I really can't even put into words how this has changed my life.  Personal development is learning and working on me.  I commit to one hour o...

Yes, I would have to say this is the happiest year of my life.  Everything is coming together and everything is as I want it to be (except maybe I could wish for a little more time in the day). I'm not saying I've never been in a bad mood or sad, but for the most part, I am what I would consider happy.  I came across this picture the other day and it struck me.  Maybe this is me?  I got to thinking about the words because I know that many people misperceive me as being either shy or unhappy.  Even my own spouse has said he isn't sure of my emotional state at times.  I remember in high school, someone saying, "I just can't read you." The conclusion that I've come to is that it isn't necessarily that I think the world doesn't stop talking, but it is that I am content in observing.  I am happy to process in my own mind before I speak, and then, finally, I am happy to write it all out.  I have always hated being called shy or quiet.  ...

In our house, we have pizza night once per week.  Sometimes it is delivery, but we LOVE making our own pizza.  It tastes so much better, and I think it has to be healthier! We use a frozen dough, but it is 100% whole wheat. The adults like a non-traditional pizza!  We use a ranch sauce and then top with steak or chicken.  This time we did half barbeque chicken and half buffalo chicken. Here is a clean ranch recipe: 1/2 cup plain non fat Greek yogurt 1/2 cup low fat buttermilk 1/2 tsp. ground peppercorns 2 cloves crushed garlic 2 tsp. apple cider vinegar 1/4 tsp. sea salt The cheese!  Yum.  We use a 2% milk cheese.  Our kids love the pizza too. If you want to go with the traditional pizza, you can make it healthier by choosing a tomato sauce that is "no sugar added."  Some people have told me that it is hard to find, but the easiest way is to look for an organic sauce (not pictured here!). Here it is - the final produc...

21 Day Fix Meatloaf  = 1 red, 1/2 green, 1 tsp. Total Time:  1 hr. 15 min. Prep Time:  15 min. Cooking Time:  1 hr. Yield:  6 servings Ingredients: 1½ lbs. raw 95% lean ground beef (or turkey) 1 large egg 1 clove garlic, finely chopped 1 medium onion, chopped ¾ medium green bell pepper, chopped 1 medium celery stalk, chopped ½ cup all-natural tomato sauce 1 cup whole-grain bread crumbs 1 tsp. Dijon mustard 1 Tbsp. dried parsley Sea salt and ground black pepper (to taste; optional) Preparation: 1. Preheat oven to 350° F. 2. Combine beef, egg, garlic, onion, bell pepper, celery, tomato sauce, bread crumbs, mustard, and parsley in a large bowl. Season with salt and pepper if desired; mix well with clean hands. 3. Place mixture in loaf pan. Bake for 50 to 60 minutes or until cooked through.