Gobble Gobble Workout

Pre-Turkey Dinner Workout.  Then indulge ONLY in food that is worth it with no guilt.  Food is not bad or good.  We attach those feelings to food.  If you eat something indulgent enjoy every bite.  You ARE worth it.  

 

 

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Resting on Laurels

I remember when I stepped on the scale after three months with my trainer and saw I had lost thirty pounds.  I was ecstatic & flying high.  I walked outta that gym feeling taller, prouder than I had in years.  

I had lost THIRTY fucking pounds in  three months after going years without seeing the scale budge.

 I went to a dinner that night & my beloved bread basket came.  I thought,  ‘I just lost thirty pounds,  I can have a piece.’  Then the waitress asked if I wanted anything to drink.

 I thought for a second, then ordered a wine, I mean after all, deserved to treat myself, right?  I went on to have more bread, more wine leading to more poor decisions that weren’t in line with my goal of still having fifty more pounds to lose.  

My trainer was smart; he had me keep a food journal that he checked every time we met.  This way we could prevent me from going on a bender & waiting until the scale goes up to find out.

 His only rule was honesty.  So I was fucked & not in a good way.  I was going to have to write all this crap I just ingested in that damn food journal.  

I saw him two days later & his eyes got huge.  Then he looked at my 10-year-old-daughter, who was with me at that session & said “Hide your mother’s scale”.  He announced from that point forward, I was not allowed to weigh myself,  & when he weighed me he would not tell me the number.  

He told me I was cocky, resting on the laurels of losing 30lbs, and couldn’t be all loosey goosey with my eating.  I wouldn’t be allowed to use the scale as a partner in my indulgent crimes.

I now employ this with my clients who also rest on their laurels and use the scale as an excuse to go off the eating wagon.  I tell them “If you are cocky about all the weight you’ve lost, then I’m going to hide that damn scale, and only I will know if you’ve lost anything!” 

 

 Click on this video to hear my client who was caught resting on her laurels...

Miracle Meal Plan

Simpatico mind & body meal plan changed this pilots life.  

Click on his video to hear how... 

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Elliana’s Pancakes

Ingredients:

2 cups oats  

1 small carton egg whites  

2 ripe bananas

1 tsp vanilla  

Option to add chocolate chips, blueberries, nuts or whatever else you want to mix in.

coconut oil to grease griddle 

Mix ingredients in a blender until well blended.

Grease griddle with coconut oil & when hot pour batter onto griddle. 

When bubbles appear on top of pancake flip it over.  

Top with maple syrup, agave nectar or fresh fruit. 

Enjoy!   

 

 

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Sassy & Sober

Click the link below the workout to see how I stayed sober on St.Patty’s Day during my weight loss journey.

Earn your corned beef, cabbage & green beer! Or do this as a fasted workout the next morning to burn off all those indulgences. 

 

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Click here to find out why St.Patrick’s Day is so special for this sassy polish lass: 

Sassy & Sober  

Sassy & Sober  

My Free Skincare Product

I’m always being asked what my skincare routine is, what products I use & how I keep my skin so healthy.  The answer is simple.  Clean eating plus water.  LOTS of water.  I carry a water bottle around all day.  I drink about a gallon a day.  I infuse it with cucumbers, lemon, berries & mint.  

Your skin is the biggest organ in your body so you must treat it from the inside out.  Just like weight loss, the change happens on the inside first then you see it on the outside.

 If you want healthy, dewy, plump, clear skin then change what you put inside your body to see it happen in your skin.  People spend mountains of money on expensive skincare products when the best one is sitting for free right in their kitchen sink.  

This is a great article on the power of water:

Why Drinking Water Is Good For Your Skin | POPSUGAR Beauty

 

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Cheers

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Earn Your Cake & Eat It Too

 I have a huge sweet tooth.  In the beginning of my weight loss journey my trainer banished all sugar & sweet treats from my diet.  He told me I was a sugar addict.  I suggested just cutting back like a true addict.  He said “NO SUGAR”.  Not even fruit or fruit juices the first 3 months.

I had to learn self control, detox & clear my mind, body & soul from my sugar addiction.  I had to stop turning to sugar to comfort me.  I had to peel off not just the layers of fat but more importantly the layers inside.  Real change happens inside first then you see it on the outside. 

After 3 months I had lost 30lbs & 30 inches off my entire body by eating paleo & exercising 6 days a week. it was my daughter’s first communion which of course required a cake. I ordered very indulgent cake plus cookies from a popular bakery.   Those were for our family & friends coming.  The non paleo people.  The people who made fun of my new found “caveman diet”.  The people who said “paleo isn’t real food” which if they had educated themselves at all would have realized paleo is only real food.  

My trainer made me my own paleo chocolate cake complete with frosting, the most important part.  He gave me 3 slices; one for me, my husband & my daughter.  He was smart.  He knew willpower was a muscle you need to exercise & that muscle wasn’t strong enough yet to handle an entire cake in my home.  He said my home needed to be my safe haven.  You can’t eat what’s not there.  So on the day of her celebration he handed me the container with 3 slices of cake.  Everyone was making fun of my “cake” actually using air quotes to describe it.

 My trainer's kind gesture got me through feeling deprived at my daughter’s special occasion & taught me I can actually be satiated with one slice of cake as opposed to the entire cake I used to eat.  It’s a very dense rich cake that even I am not capable of eating more than a slice in one sitting.  That slice of cake drew more attention than if Martha Stewart baked a cake.   Everyone wanted to try a bite to see what “this paleo thing was all about”.   They said “wow it actually looks good”  & “it even has frosting?”  

The same people who had inquired if I was getting a “real cake” were now standing there wolfing down their  diabates sugar coma inducing cake AND cookies, yet they were badgering me to try a bite of the one small slice I was allocated.  

I  told them: hire Matt, pay your dues yourself & earn this fucking piece of “cake” like I have.  

Enjoy your cake.  You fucking earned it.

 

 

 

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Paleo Frittata

Paleo is how I lost 80lbs.  My weight loss journey taught me that I don’t have to sacrifice taste to lose weight.  

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Wishing for Waffles?

Don’t let the “paleo” part turn you off!  If you didn’t see the title & just ate these you’d never even know they were “paleo”!  I trick non-paleo peeps all the time! 

On my weight loss journey I treated myself on the weekends with these waffles.  You don’t need to give up all your indulgences, just tweak them to be healthier. 

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Easy to make!

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Quick also!

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Enjoy!!!

Muffins!

I gave up muffins while shedding 80lbs but now they are back in my life thanks to this delish product!  

20g  of protein in a muffin?!  

Come in several flavors but this one is my favorite!   

Enjoy your post workout muffin!   

 

 

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Stir Fry Chicken

My daughter found this healthy, delicious, easy recipe.   

Heat up the wok on high then add in sesame oil, chicken & garlic.

When the chicken is brown add in all the other ingredients.  

We make a big batch so that we have leftovers for lunch!  Always trying to maximize time!  

We paired it with quinoa for an added carb. 

 

 

Enjoy 😘 

 

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Fit for Life

One of the highlights of my week is teaching junior high students in my "Fit for Life" class.

I love watching the transformation of the lunches & snacks they bring to school.  

In our first class they share all the processed food they bring to school.  As the semester progresses they excitedly come in showing me their real, whole food.  "Mrs. Ceizyk, look I have a protein, fat & carb in my lunch!  Mrs. Ceizyk I get stomachaches now when I eat pizza!  Mrs. Ceizyk I'm helping my Dad who is overweight make healthier choices!"  

 They begin to notice how different food makes them feel & change their eating accordingly.  They learn that food really is medicine & fuel for their body. 

They learn to indulge in treats that are truly worth it rather than mindlessly eating whatever's in front of them.  

Athletes learn how to eat to optimize their performance.  One of my students reached a record in his one mile run by changing his eating & his mindset before the track meet.  

Another student came up to me on the last day beaming with pride about the 5lbs he lost.   

Parents notice the changes in their children & thank me for setting them on the path to a longer, healthier life.  These children are leading their parents by example.  Asking them to stop buying junk food & giving them grocery lists with healthier options for the entire family.  

If only every child had a chance to learn how to be fit for life... 

 

 

Salmon for Idiots

I avoid cooking salmon since it never seems to come out good.   

This recipe is super easy & delish!  Even my daughter who claims to hate salmon eats it! 

 

Preheat oven to 450 degrees

Place large piece of foil on cookie sheet

Place salmon on foil

Sprinkle salt, pepper & garlic

Place lemon slices on top of salmon

Cover salmon with foil

Bake for about 20-25 min till flakey

 

Cauliflower Rice  (buy prepackaged cauliflower "rice" )

Heat wok on high  

Add coconut oil to coat wok

Add cauliflower

Sprinkle with salt, pepper, cilantro

Stir fry till brown

 

Serve the cauliflower rice with the salmon & you have a balanced meal of healthy fat, protein & carbs! 

 

 

 

 

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Protein powder

Clients are always asking me to suggest a good protein powder.  This one is great because it has very few ingredients, sugar & carbs in addition to 22g of protein.  

I like to add protein powder to my coffee for a morning latte!

 I mix the protein powder with almond milk to get in a little fat/carb also.   Always thinking about balance when I eat.  Protein, fat & carb at every meal. 

Thank you to my model/client, Dawna for the demo.  That beautiful face & skin is the result of 65 & 1/2 years of clean living, active lifestyle & positive mental attitude.  She is a not only a true BAM (bad ass mom) but also a BAG! 😘

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A Mother's Perspective

I had the pleasure of talking to the mom of one of my "Fit for Life" students and was taken by surprise as she described all the changes she has seen in her son!

  No more giant bowls of cereal every night, no more forcing the hand to be active, no more breadsticks at Olive Garden, no more shopping in the "husky" section & weight loss of over 5lbs!!

She was beaming with pride at all her son's new healthy choices.

He even had a backpack full of healthy snacks for the out of state field trip he was about to go on.  No McDonalds or junk food anymore for this student...he is truly "Fit for Life".

I cannot wait to have the pleasure of dining in the healthy restaurant this student plans on opening by the time he is 25. I am filled with hope for our childrens' future...

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