5 ways to get your extra servings of veggies in!

Hide it:

It’s the easiest way, even for the most pickey of eaters. Maybe you don’t like the taste of a lot of fruits and veggies, or maybe eating them alone or raw is a complete turn off.

  • Add broccoli to Mac & Cheese give your comfort food some extra nutrients
  • Spinach in your smoothie! I promise you won’t even taste it.
  • Add an extra can of tomatoes to chili.
  • Peppers and onions on tacos or fajitas.

 

Spice It Up:

If there was a choice of steamed veggies with no seasonings in a buffet, there is a good chance that I would pass and just get the fries. Make the veggies fun add some spices make the potatoes garlic and herb, or cajun or taco style. One of my favorite brands of spices is Mrs. Dash because It’s all the flavor without the added sodium. In the past Mrs. Dash had only the original flavor. However, if you go to the spice isle today there will probably be an entire section of just Mrs. Dash with flavors ranging from spicy cajun to tomato basil and onion. A little olive oil and a dash of seasoning can go a long way when you are making vegetables.

Make it colorful:

There are a ton of health benefits to eating a variety of colorful fruits and vegetables. Eat the Rainbow! It’s not just about the broccoli, green veggies and lettuce, they are great for you but colors other than green are good too. If you want extra detail on how all of this works, check it out at http://www.todaysdietitian.com/newarchives/110308p34.shtml

 

Pick it with a plan:

Do not  just buy a vegetable from the grocery store because you were told it’s good for you. If you are not going to eat it, or do not have a plan to eat it, it can add up to a lot of expensive food  rotting in your fridge. The plan does not have to be some extravagant dish that takes you hours to make, unless that’s what you wanted. Sometimes the plan can be as simple as washing your produce, cutting it up and leaving it on the counter during the day to snack on. The point is, only buy it if you are going to use it.

 

Make it pretty:

Much of what we choose to eat is based on how the food looks. Over cooked soggy burnt vegetables are unappetizing regardless of the taste. If the food looks gross you probably would not even taste it to see if it is better than it looks. Try not to overcook your veggies. Grilling, sauteing and blanching veggies can keep them looking as delicious as they taste. If it takes adding cheese to your broccoli to eat broccoli, do that. Make it the way that you know you will eat it!

 

If you are looking for more specific recipes on ways to add fruits and veggies to your everyday foods feel free to shoot me an email, I’d love to talk food with you! jenabartholomy@gmail.com

Top Strategies to Stay Active Through the Holidays!

As the busy holiday season approaches, it can easily be used as an excuse to derail from your fitness program.  But don’t let it!  The busier we get, the more we need movement.  Not only does exercise build our resiliency to harmful stress hormones like cortisol, it increases our energy output and enhances our feel-good mood boosters.  Exercise does a body good!  Here are Coach Kendra’s top tips to staying active this time of year:  

Let go of perfect.  We don’t expect it in other areas of life – school, work or in with our family members.  So why do we expect “perfect” when we think about our fitness routines? You may miss a workout.  I do it all the time.  It’s not the end of the world. Really. Just make sure you get the next one done.

Forget your workout routine; just challenge yourself.  You may not have time for your full routine, so don’t do it! Exert yourself for 10 minutes if that’s all you have. Your body responds to the challenge of exercise, not the amount of time you spend doing it.

Focus on what you can do, not what you can’t.  Every year I hear an endless parade of, “I’ve just been so busy with the holidays and family visits, that I couldn’t workout.”  This year, focus on what you can do instead of what you can’t. 

Pick your top 5 favorite exercises.  Write down your 5 favorite exercises– I’m sure squats will be on everyone’s list this year!  When you need a blast of movement, do all of them for 30 seconds each. It will be easier if they are bodyweight exercises, but you can use anything as long as they are your favorites. 

Remember that the holidays come at the same time every year.  Your favorite holiday comes on the same day each year (for the most part). Those annual celebrations won’t catch you by surprise, so there’s no reason why you can’t plan for them. Unknown interruptions to your fitness program like sick kids or an urgent work meeting can’t always be avoided, but when celebrations come every year there’s no excuse. Enjoy the holidays but don’t wreck your fitness plan in the process. Keep at it and you’ll get a little better each year!

 

Fresh Beginnings

If I were to be completely honest with you, I would fill you in on a little secret.  Pregnancy and me are NOT best friends.  

 

Don’t get me wrong.  I’ve never been faced with nine months of morning sickness, puking, hemorrhoids or bed rest.   No, I’d actually say I am a pretty healthy mama to be, all things considering.  I just don’t really enjoy it.  There’s the unexplainable exhaustion, all day long.  The weird cravings that strike at random times during the day, the swollen ankles, constant peeing and back pain to name just a few of the lovely side effects.  I could write a whole blog on my complaint department but that’s not really why I’m here.  

 

What I am learning to appreciate with each new pregnancy is the humility it teaches me as a fitness instructor.  Yes, I said it.  Truly understanding what it feels like to start from scratch and begin from ground zero.  I have been teaching fitness for almost 15 years now and while I can modify most everything for everyone, I tend to forget how intimidating and hard exercise can be, if you are completely new.  And so I start all over again, after baby #3.  

 

It’s kind of like riding a bike.  The first few weeks are painful, mentally exhausting and to be honest, intentionally challenging to stick with as a caregiver.  You definitely need to have some WHY-power fueling your motivation day after day!  And the other driving factor for anyone post baby is to start figuring out when all this weight is going to come off, right?  Things have shifted, things don’t work the same and you just don’t feel comfortable in your skin anymore.  Here are a few lessons I am learning this month that I thought I might share with you…new mom or new to getting healthy:

 

  1. Be patient.  It took nine PLUS months to put the weight on, so allow yourself some grace.  You just created a human and it takes time to rebuild habits, routines and old muscles back into shape.  Instead of focusing on the scale, focus on daily habits.  Create a 30-day calendar and mark off all the days that you can stick with your water intake, a plank (or two), a 10-minute walk outdoors or eating a salad.  These simple but powerful habits will build your confidence for the long haul!  Once you hit that 30-day goal, celebrate your progress!  (I might suggest doing something out of the house like a pedicure or massage, but online shopping works too!) 
  2. Build your core from the inside out!  I’m not talking crunches here but simply holding an isometric contraction in your gut, as if someone is going to punch you.  Try this throughout the day….take a nice deep breath in and then as you exhale, try to pull your belly button towards your spine and “hollow” out your belly.  Hold for 5-10 seconds and then release.  Do this for 5 minutes in the morning and at night.  Better yet, as you hold the contraction, practice your kegels at the same time (as if you have to go to the bathroom really bad and need to hold it in!)  These pelvic floor muscles are critical to helping you get back in shape sooner than later!  In fact, after six weeks of recovery, I would highly recommend trying out a Pilates class with us at Allegro Coaching, either in studio or in one of our online programs!   
  3. Sneak in some meal prep during nap time.  I always try to make it a game and see if I can prep at least one meal in 20 minutes or less.  (That usually gives me another 20 minutes left to still shower or enjoy a cup of coffee!)  Recently, I hosted a FREE 7-day clean eating week with other busy moms and shared my healthiest recipes that are vegetarian, easy and tasty!   Not only will it help you feel accomplished, great nutrition is so important for more energy during the day, for you AND baby!  Below is one of our staple meals during the week….Curried Cauliflower Heaven!  Heck, even my older kids will eat this one so you know it’s a hit!  (If you want to jump into my next 7-day clean eating week program, message me here and I’ll be sure you get ALL my favorite meal ideas!

Healthy holiday appetizers so good, you’ll forget they’re good for you!

Have you been brainstorming what to make for your upcoming holiday parties? Wanting to take something healthier, but ensure everyone will love it too? We have got you covered with not one, but THREE, simple, tasty recipes to whip up for those holiday parties. Or any other time, really.

 

Chocolate Almond Fruit Dip

  • 1½ cups fat-free Greek yogurt
  • ½ cup almond butter
  • ¼ cup honey
  • 2 tbsp. unsweetened cocoa powder
  • 1 tsp. vanilla extract

Add all the ingredients to a bowl and whisk together until smooth.  Cover in fridge until time to serve with fresh fruit (apples, strawberries, pineapple, clementines, etc.)

 

Sweet Potato Bites with Bacon & Avocado

  • 2 tablespoons extra virgin olive oil
  • 2 sweet potatoes, scrubbed clean, peels on
  • 1 and 1/4 teaspoons kosher salt, divided
  • 3/4 teaspoon black pepper
  • 1/3 cup granted 2% sharp cheddar cheese
  • 2 medium avocados, peeled, pitted, and diced
  • 2 tablespoons non-fat or 2% plain Greek yogurt
  • 1 tablespoon fresh lime juice
  • 1/2 teaspoon smoked paprika
  • 3 ounces bacon (about 4 slices)
  • 3 tablespoons freshly chopped cilantro

Preheat oven to 425 F.  Line two rimmed baking sheets with foil, then brush with 1/2 tablespoon olive oil each. Slice potatoes into 1/2 to 1/4 inch cross-sections (use a mandolin if you have one.) Arrange slices in a single layer on the oiled baking sheets, then brush tops with remaining olive oil. Sprinkle with 1 teaspoon salt and black pepper. Roast for 20-25 minutes, until golden brown underneath, rotating the pans 180 degrees and changing their positions on the upper/lower racks halfway through. Flip, then roast for an additional 8 minutes. Remove from oven, sprinkle with cheddar, then return to oven and bake for an additional 3 minutes, until the cheese is melted and bubbly.

Meanwhile, in a small bowl, combine the avocado, Greek yogurt, lime juice, remaining 1/4 teaspoon salt, and smoked paprika. Mash lightly with a fork, but still leave the mixture slightly chunky. Set aside.

Fry bacon in a large skillet over medium heat, then remove from pan and set between two paper towels set atop a dinner plate. Blot away excess grease and, when cool enough to handle, chop into small pieces.

Once the crisps have baked, top each with a dollop of the avocado mixture, chopped bacon, and cilantro. Serve warm or at room temperature.

 

Skinny Mediterranean 7-Layer Dip

      • 8 oz. hummus
      • 1 tomato, diced
      • ½ cup diced cucumber
      • ½ cup nonfat Greek yogurt
      • ⅛ tsp salt
      • ¼ tsp paprika
      • 2 canned artichoke hearts, chopped
      • 2 roasted red peppers (4 halves), diced
      • ¼ cup crumbled feta cheese
      • 2 tbsp minced flat-leaf parsley
      • Kalamata olives, chopped (optional), for garnish

Instructions In an 8- by 8- square serving dish, spread the hummus evenly on the bottom. Layer the tomatoes and cucumber over top.  Dollop the yogurt over the vegetables, then gently spread with a rubber spatula. Sprinkle the yogurt with salt and paprika.  On top of the yogurt, layer the artichoke heart, roasted red peppers and feta cheese. Sprinkle the parsley over top and garnish with olives.  Serve with fresh vegetables, pita chips or crackers.

Tasty, Simple Thai Shrimp Pizza

img_3772Pizza! Everyone’s favorite meal, right? Switch things up and try this simple, unique pizza at your next family dinner! 

Thai Shrimp Pizza

Pizza crust:
Make your own or purchase one at the store.

Other ingredients:
1.5 cups shrimp
1 red pepper
½ white onion
½ to 1 cup cheese of choice – Goat or feta, mozzarella, pepper jack (we suggest a white cheese)
1 tbsp. oil

Sauce:
5 tbsp PB2
2 tbsp soy sauce
2 tbsp rice vinegar
Sriracha to taste
Directions:

  1. If pizza crust is not pre-baked, or you’re making your own, place in oven according to directions.
  2. Heat oven to 350 degrees.
  3. Place 1 tbsp. oil in heated pan, cook shrimp. Add in any seasonings you’d like. I used a little salt, pepper and curry. Set aside in a bowl once cooked.
  4. Sauté vegetables in the same pan shrimp was cooked in.
  5. Spread vegetables and shrimp over pizza crust. Sprinkle shredded cheese over top.
  6. Bake in the oven for about 15 minutes, until cheese is all melted and turning just golden brown.
  7. While pizza is baking, make sauce.
  8. Take the pizza out of the oven, let cool for just a couple of minutes. Then drizzle sauce over pizza and serve!

*Take note from our mistakes. The sauce tastes much better when put on AFTER baking.

 

 

 

10-Minute Meals to satisfy the whole family

Hi friends, Coach Kendra here. One thing I completely understand is life is busy!  And at the end of a busy day, the last thing you want to think about is whipping up a fancy dinner.  As a busy mom of three, a wife and a small business owner, I am right there with you. The pressure to be great at cooking is big, I know. In fact, I grew up with a mom that was an amazing cook.  She could whip together a meal in no time at all, but it typically involved a 9 x 13 pan with ground beef, tater tots, canned soup and frozen veggies.  Oh, and jello with canned fruit on the side!  I’ve had to learn how to cook meals that are not just healthy, but are kid friendly and require minimal time in the kitchen.

Want in on my little secrets?

Practice makes perfect

I don’t know of any client or friend who lives a healthy lifestyle and doesn’t learn to enjoy cooking, at least somewhat.  You may hate it now, but it’s not as bad as you think.  Maybe you just need to start by getting your kitchen more organized and set up for success.  For example, do you have enough counter space to assemble meals, chop vegetables and have a great system for all your cooking utensils?  Maybe you need to start in the pantry and stock up on staples that you can rely on during busy week nights.  Things like canned tomatoes, beans, salsa, marinara sauce, chicken broth and spices.

Simplify

Do you feel as if you’re in complete disarray when it comes to meal planning systems? Don’t worry, you’re not alone! You just need to find a system that works for YOU.  I recommend having a visible meal planning board in the kitchen, so you know that tacos are on Tuesday, skillet night is Wednesday and lettuce wraps are Thursday.  I also recommend that you simplify your existing collection of recipes.  I’ll admit, I have recipes in my cabinet that I have never even used, or made it and didn’t like it.  Get rid of them!  You really only need 10-15 great go-to recipes a season.  SIMPLIFY!

Time management

I can’t spill all the beans but my last tip would be to better utilize your time at night.  Mornings for me look like a chicken with its head cut off.  It’s just plain nuts.  I’m lucky to get my hair up in a pony tail some days.  If you have a few minutes at night, use that commercial break or time cleaning up around the house to prep your dinner for the next day.  Place chicken breasts in a zip-lock bag and add olive oil, seasoning to marinade over night.  Ground turkey up in a skillet with olive oil and chopped onions.  Add taco seasoning and you have taco salad, taco soup, taco pizza, taco whatever all week long.  And who doesn’t love the handy dandy crock pot?  Dump and cover.  Now that is my kind of cooking!

Enjoy some of my favorite go-to 10-minute meals below.  For a complete list of recipes or to schedule a LIVE cooking workshop at your workplace, email kendra@allegrocoaching.com!  You can also check us out on Pinterest to see some of OUR favorite meals at Allegro!

 

Asian Chicken Lettuce Wraps 

  • asian2 chicken breasts pounded very thin and chopped into small pieces
  • ½ cup water chestnuts, roughly chopped
  • 1 large carrot, diced
  • ½ cup shelled edamame
  • ½ white onion, diced
  • ½ teaspoon salt
  • ¼ hoisin sauce
  • ½ teaspoon garlic powder
  • 1 tablespoon sriracha sauce
  • 1 head butter lettuce or iceberg lettuce

 

Drizzle a large pan with olive oil and heat over medium heat. Add chicken and next 4 ingredients to large pan. Sauté over medium heat 5-10 minutes until veggies are tender and chicken is cooked through.  Add remaining ingredients (except for lettuce) to the pan. Stir and sauté about 5 minutes longer. Serve in lettuce leaves and top with additional sriracha sauce.

 

 

Easy Creamy Crock-Pot Coconut Curry Chicken

curry

  • 2 lbs chicken breasts, cut into chunks
  • 2 tablespoons coconut oil
  • 3 garlic cloves, minced
  • 1 medium onion, chopped
  • 1 can full fat coconut milk
  • 1 (6 oz ) can tomato paste
  • 2 teaspoons garam masala (can be found in regular grocery stores)
  • 1 teaspoon curry powder
  • 1 teaspoon chili powder
  • 2 tablespoons arrowroot powder
  • 1 teaspoon fine grain sea salt
  • ¼ teaspoon ground black pepper

*arrowroot powder acts like cornstarch

 

 

Heat coconut oil in a medium skillet over medium-high heat. Add onion and garlic and saute’ for 4 to 5 minutes, until translucent. Add garam masala, curry powder and chili powder and saute’ for 1 minute, until fragrant.

Stir in coconut milk, tomato paste, salt, and pepper. Reduce the heat to low and add arrowroot powder. Whisk until the lumps are gone, turn off the heat.

Grease the inside of your crock pot bowl with a bit of olive oil. Add chicken chunks, pour the sauce over it and stir to coat. Cover and cook on low setting for 5 hours.  Serve over cauliflower rice.

 

 

Taco Stuffed Avocados with Adobe Sauce

  • taco4 avocados, sliced in half and pitted
  • 1 package of ground turkey (or 1 lb ground beef)
  • 1 cup shredded cheddar cheese
  • 1 cup sour cream
  • 1 chipotle pepper in adobo sauce, minced
  • 1 teaspoon adobo sauce
  • 2 medium tomatoes, chopped
  • ¼ cup cilantro leaves, chopped
  • Salsa

 

Preheat oven to 400 F.  Cook turkey in a skillet until brown (add taco seasoning for extra flavor).  Place ground turkey and shredded cheese inside avocados and bake for 10 minutes.  Meanwhile, mix sour cream with adobo sauce and pepper.  Dice tomatoes and cilantro and garnish your avocados with toppings and serve warm!

 

Farmers Market Frenzy

farmers market 1

Farmers Markets can be a wonderful way to find fresh, often organic, foods; along with other fun, unique goods. After going once, you’ll be hooked. But if you’ve never been, here are some great tips to follow!

First things first, you need to find a farmers market. You might be surprised how close one is to your home or work. Check out Local Harvest to see what’s near you!

 

Now, let’s get into the nitty-gritty of how to shop at a farmers market!

Tip #1: Bring cash
Most farmers markets are cash only. While some might accept credit cards, it’s unlikely.

 

Tip #2: Timing
Timing is everything. If you want the biggest selection and freshest produce, arrive right at opening. Shopping later, however, allows you to barter with the vendors, most do not want to take home their products.

 

Tip #3: Check everything out first
Make a loop around the entire farmers market first. You don’t want to get to the end of the market, find something you’d love to try and have no cash left! As well, some of the vendors may be selling the same items, so don’t be afraid to price shop.

If you expect to be at the market for a while, make your larger purchases towards the end of your trip so you do not have to carry them around.

 

Tip #4: Be prepared
Vendors may not always have bags on hand, so it is best to come prepared with your own bags and containers. As well, it’s never a bad idea to have a cooler with ice in your vehicle to keep everything fresh; especially if you’ve got a long drive home or other places to stop.

 

Tip #5: Buy in season
You can get some of the best tasting in-season foods at farmers markets. Check out this great, frequently updated list from The Rapidian to see what is in-season when.

 

These are just a couple simple tips to get you through a farmers market. You’d be surprised by the fun items you can find and great deals on foods you frequently purchase at the grocery store.  Plus, if you have kids, they’ll LOVE walking around, talking with farmers and learning new things.
Not sure what “organic” means or why you should purchase organic? Check out our blog “What’s up with this “organic” food?” for helpful information.

 

Stir up your weekly dinner

 

Have you been looking to stir up your weekly dinner menu? Then this recipe may be just what you’ve been looking for. Everyone loves egg rolls, right? Now you can enjoy egg rolls in a new way without an ounce of guilt! This recipe is a must try – you’ll have everyone drooling over the smell alone. Trust us.

Depending on how many you’re serving – there may be leftovers and you can enjoy the goodness the next day for lunch! It re-heats well and still tastes great.  

IMG_0159

Egg Roll Stir-Fry
1 pound ground beef or pork
1 large onion, diced
1 small head of cabbage
3 carrots
4-5 cloves garlic, minced
1 tablespoon grated fresh ginger
1/2 teaspoon black pepper
2 tablespoons sesame oil
1 tablespoon extra virgin olive oil
1/4 cup soy sauce

Cook and crumble ground meat in a very large skillet until meat is cooked through. Drain meat, place back in skillet then add in onions, leave on low heat until adding in other veggies.

While meat and onions are cooking cut cabbage into thin shreds; set aside.

Peel carrots with a vegetable peeler then either dice small or use the peeler to shave off thin slices; set aside.

Combine garlic, ginger, pepper, sesame oil, evvo and soy sauce in a small bowl and stir to combine; set aside.

Add cabbage and carrots to ground meat then cook and stir over medium-high heat for 3-4 minutes. Add soy sauce mixture then stir well.

Reduce heat to medium and continue cooking for 5-10 minutes or until cabbage is tender.

Recipe makes approximately 4-6 servings.
 

Recipe source, here.

Happy muscles = happy, stronger body

You work hard all day long; going from work, to the gym, to home and maybe even chasing your kids around.  You push your body every day, sometimes to its limit.  Do you want to keep your body going strong and feeling great? Incorporating regular massage sessions into your routine is one way to ensure you will be at your best, always. Whether you sit at a desk all day,exercise regularly or are an elite athlete, regular massages will keep you bringing your A-game!

Research continues to show that regular massage therapy improves range of motion, reduces recovery time and increases muscle tone and flexibility.  Since massage acts as an “auxiliary heart” by increasing circulation, it gets rid of toxins and other metabolic wastes generated as a by-product of strength training. Not only will you feel better, but you will also recover quicker after workouts and keep your joints healthy and happy- for the long haul!

Here are a few other surprising ways massage can help:massage athletes

  1. Corrects posture ofdaily sitting
  2. Eases muscle pain
  3. Soothes anxiety and depression
  4. Improves sleep
  5. Boots immunity
  6. Relieves headaches

Click here to read about the massage types we offer!

 

 

As well, massage can be great for women who are trying to get pregnant, are pregnant or who have recently given birth. However, there are things to consider, especially during pregnancy.  It is highly recommended that a woman consult with her physician prior to getting a massage.

There are several key benefits of massage for a client who is pregnant or postpartum:

  • Lowers blood pressure, which helps the client to relax…and every new mom or mom-to-be definitely needs this!
  • Helps to move lymph through the body and increases circulation. The movement of lymph assists in the processing of toxins and shuttling vital nutrients to the different parts of the body.
  • Helps to ease muscle aches and decreases the time of recovery from strenuous activities.
  • Help alleviate much of the discomfort that can occur with pregnancy such as: low back pain, leg cramps and discomfort, difficulty sleeping, depression or anxiety, water retention and weight gain.

Interested in scheduling a massage with one of our therapists? Click here for more information or call (616) 451.9000 to schedule.

You can’t out train a bad diet

bad diet1A few days ago, I finally got to organizing some of my old pictures books in the basement. {Keep in mind we just moved into our new house two months ago so I think I am doing pretty good here!}  I started paging through my college year books and remembering the “good ole days” of playing basketball, watching 90210 and thinking I was SO cool at the weekend party house.  Those were the days when my breakfast consisted of two massive bagels with cream cheese, a huge bowl of cinnamon toast crunch, all washed down with a large vanilla cappuccino.  And I still had wash board abs.  I was working out five hours a day as a collegiate athlete.  So those late night pizza runs or binge drinking weekends didn’t even matter when it came to my weight.  Now…fast forward to today, when I am closer to 40 than 30, and realizing that you just can’t out train a bad diet. Period.
 
Whether your goal is to lose weight, maintain weight, PR in your next performance event or just be healthy, this pertains to YOU.   Research now shows that an unhealthy diet will cause more disease than physical inactivity, smoking and excessive alcohol, combined.  It’s time to clean up your diet and fuel for success!
 
First of all, most of us underestimate the number of calories we actually consume in an average day.  If you find yourself justifying frequent pizza nights or late night appetizers with friends for a spin class or A-Fit workout the following day, you may want to recalculate how many calories you are actually burning in comparison to the ones you are taking in.  This is where a heart rate monitor like the MyZone will help you fine-tune your workouts and Myfitnesspal can help you stay on track with your caloric intake.  
 
Second, to really change your physique and stay toned requires INTENSE exercise. You won’t have the physical endurance to push through tough workouts if your diet isn’t up to snuff. Yes, that unfortunately means that while Reese’s Pieces and soda may give you a sugar high that you mistake as energy, they won’t fuel you to PR on the squat track or around the track.  Also, if you consume high fat foods in the evening, they could be disrupting your sleep, which will leave you too tired to go all out at the gym.  
 
Finally, if you are feeling “unmotivated” to even start an exercise program, it could be because of the daily foods you consume.  Whether you are eating too much fat, too many calories or not enough of either; it can make you feel slow and less driven to exercise at all.  Diet and exercise are a feedback loop and go hand in hand.  
 
So the bad news is that you can’t get away with pop tarts and bagels every morning, nor can you eat like you did in college.  But the good news?  We’ve got the solution to help you get started fresh.  It’s called the 21-Day Slimdown and it is PERFECT if you need to get back to basics and need some guidance and accountability to achieve quick and easy results.  You’ll get your own personal nutrition coach, a guided meal plan, Shakeology to eliminate cravings and pump your body with over 70 super foods and greens daily….PLUS the education and motivation to stick with it day after day.  Better yet, we’ll throw in 3 weeks of free classes so you move to eat and eat to move!  And that’s a win-win feedback loop!  
To start your 21-Day Slimdown, please contact amanda@allegrocoaching.com
21 Day Slimdown no person (1)