Post Pregnancy Blues?

Just had a baby? Don't know how or where to start when it comes to getting your pre-preganancy body back? Well, your not alone! 

Most women I know want their "old body" back as soon as possible after their new baby arrives. However, I hate to break it to you, your body will never be the same as it "used" to be...

In no way am I wanting to discourage you from your goals, I just want you to be realistic. Your body just made a human being and now your body structure has changed. now you need to REPAIR and STRENGTHEN your muscle structure!

As a mom of 3, take my word for it, a stronger pelvic floor will help reduce your risk of incontinence, improve your sexual health, and boost your core strength and stability, it will also give you a flatter tummy!

Here is four exercises that you can do to achieve a stronger pelvic floor!

1. BRIDGE

Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Inhale, engage your pelvic floor, and lift your hips. Hold for up to 10 seconds (keep breathing!). Lower your hips back down and release your pelvic floor. Do 10 reps.

2. DEAD BUG CRUNCH 

Lie on your back as shown. Extend your arms straight up toward the ceiling. Inhale, engage your pelvic floor, and extend your right arm beyond your head and right leg forward. Release pelvic floor and draw arm and leg back to starting position. Repeat with left arm and leg. Do 10 reps on each side.

3. WALL SIT

Stand against a wall, feet hip-width apart. Inhale, engage your pelvic floor, and lower yourself into a squat as though sitting in a chair. Hold for 10 seconds. Rise back up to standing and release your pelvic floor. Rest for 10 seconds. That's one rep. Do 10.

4. JUMPING JACKS

Start with your legs together. Engage your pelvic floor as you jump your legs apart and bring your arms overhead. Release your pelvic floor as you hop your legs back together. Repeat for 30 to 60 seconds.

SOUR PATCH GRAPES

So it's no surprise... i love candy!

I'm always looking for healthy alternatives to my favorite candies. Pinterest has become my very best friend when it comes to sharing recipes! 

So today, when I was at the Wilco gas station, I probably stood there for five minutes trying to rationalize buying and eating a box of sour patch kids. I tried everything way possible to talk myself into it. "You have earned it, You are 10lbs below what your goal weight was go for it, Your gonna workout when you get home anyway you'll burn it off". 

Fast forward 2hrs. later, I did get my workout in but I'm still craving those little sour beasts! The biggest thing I have learned in this weight loss journey is you CANNOT out work a bad diet. This realization was a hard pill to swallow but I know it to be true! 

THANK THE GOOD LORD ABOVE FOR PINTEREST! 

So now I'm aimlessly plugging in to Pinterest when BAM! I find the coolest recipe in the whole world! It was exactly what I needed so I definitely wanted to share it with everyone! THIS IS GENIUS! 

CANDIED GRAPES

PRINT

INGREDIENTS

• 1 box melon fusion jello
• Grapes

INSTRUCTIONS

1. Remove grapes from stem and rinse with water thoroughly.
2. Strain in a colander.
3. Spread gelatin onto a plate or shallow bowl.
4. Coat grapes in gelatin.
5. Refrigerate for 1 hour to allow gelatin to set.

21 DAY FIX EXTREME

I'm so excited about this group! The 21 Day Fix Extreme just released earlier this week and we want 10 men and women who want EXTREME WEIGHT LOSS RESULTS to join us! Let me know if you are interested and I will get you ready to start the best journey of your life!!!

Click Here for a glimpse of what the program is like and what it has to offer you!

LEMON AND BERRY ICE CUBES

     HERE IS ANOTHER YUMMY TWIST TO PLAIN WATER THAT WILL HAVE YOU AND YOUR KIDS WANTING TO DRINK MORE WATER AS WELL! THIS SIMPLE RECIPE WILL HAVE YOU  DRINKING MORE WATER IN A HURRY! REMEMBER YOUR TOTAL AMOUNT OF WATER  CONSUMPTION DAILY SHOULD BE EQUAL TO HALF YOUR BODY WEIGHT. 

     YOUR WEIGHT DIVIDED BY 2 IS THE NUMBER OF OUNCES YOUR BODY NEEDS DAILY!

Makes 30 Lemon and Berry Fruit Infused Ice Cubes.

Ingredients:

• 4 cups water
• 2 lemons
• 2 cups of frozen berry medley (strawberry, raspberry, blackberry and blueberry or your choice)
• 2 silicone ice cube trays

Get started:

Use a vegetable peeler to remove the rind of one lemon. Try to only get the bright yellow part and not the white. Bring lemon peel and water to a boil in a medium saucepan. Set aside to cool.

Slice the other lemon thinly into rings, then into 8 triangles like when cutting a pie.

Add berries and lemon triangles to the ice cube trays.  Get creative and artistic, arranging the fruit so that it’s most colorful on the outside. Fill the trays ¼ through, then place in the freezer for 1 hour. This will ensure that the fruit does not float to the top.

Remove the Lemon and Berry Fruit Infused Ice Cubes tray from the freezer and fill to the top with water. Place the tray back into the freezer until the cubes frozen all the way through. You can move the cubes to a freezer bag and start over if you are throwing a large party.

Store in the freezer until you are ready to use. The cubes will keep for up to 2 weeks.

MY NEW FAVORITE DRINK!

OK SO IT'S COLD OUTSIDE, THE WIND IS BLOWING SO HARD IT SOUNDS LIKE A FREIGHT TRAIN IS MOWING DOWN MY HOUSE AND WE ARE EXPECTING SNOW! 

WITH THAT BEING SAID, YOU WOULD THINK I WOULD WANT SOMETHING WARM AND SOOTHING...WELL THE WATER FREAK IN ME SAYS NO, THEREFORE I HAVE LOOKED AND LOOKED FOR A NEW WATER RECIPE THAT WOULD GIVE ME A YUMMY CHANGE OF PACE ALL DAY! 

THIS IS WHAT I FOUND! COOLING PEACH AND MINT INFUSED WATER! OH MY, THIS IS MY NEW FAVORITE DRINK!

Makes 1 pitcher of Cooling Peach and Mint Infused Water, refill up to 8 times.

Ingredients:

• 1 long sprig of Mint, or a handful of leaves you can tie together with kitchen twine
• 10 frozen Peach Slices, plus more to garnish (optional)
• Water and Ice

Get started:

Drop peaches in your pitcher, then the mint, top with ice and water and place in fridge for 4 hours or overnight. Serve in a wine glass*, garnish with a frozen peach slice (also acts as a ice cube) you can refill the pitcher up to 8 times, or until the flavor dissipates. I found that leaving the mint leaves on the sprig was easier and I got less debris in my drink that way too.

TOMORROW IS THE BIG DAY!!!

TOMORROW I THE BIG DAY Y'ALL!

THE 21 DAY FIX EXTREME LAUNCHES FEBRUARY 2ND. 2015!

FEBRUARY IS THE MONTH OF LOVE SO WHY NOT LOVE YOURSELF ENOUGH TO 

MAKE A HEALTHY LIFESTYLE CHANGE. 

NO CHOCOLATES OR CARDS BUT SOMETHING REAL THAT WILL LAST FOREVER! 

GOOD HABITS ARE HARD TO FORM AFTER A LIFETIME OF BAD ONES.  BAD DIET, BAD CHOICES, NO EXERCISE  ALL LEADS TO AN EARLY DEATH AND WHO WANTS TO DIE YOUNG? WE ALL WANT TO SEE OUR GRANDCHILDREN GROW UP AND WE ALL WANT TO BE HEALTHY AND FIT BUT I KNOW HOW HARD IT CAN BE TO TAKE THAT FIRST STEP, SO LET ME HELP YOU! 

IF YOU ARE READY TO MAKE THE COMMITMENT TO GET HEALTHY AND FIT, CLICK HERE, AND I WILL GET YOU STARTED!

WINTER GAMES!

ARE YOU TIRED OF FIGHTING FOR YOUR FITNESS IN THIS AWFULLY COLD WEATHER?

WELL I'VE GOT SOMETHING TO HELP YOU BEAT THE WINTER BLUES. ON FACEBOOK, I'M LEADING A FREE CHALLENGE GROUP THAT IS OPEN TO EVERYONE. THE OVERALL WINNER FOR THE ENTIRE MONTH WILL RECEIVE A BEACHBODY WORKOUT DVD!

I WOULD LOVE TO COACH YOU, HELP YOU FIND THE PROGRAM THAT FITS YOU, AND  MOTIVATE YOU TO GET THE BODY YOU HAVE ALWAYS WANTED! 

Click HERE if your interested in joining us and I will get you started!

A FEW SIMPLE WAYS TO START EATING "CLEAN"!

1-Drink half your weight in water ounces each day! For example, I weight 130lbs and I drink a minimum of 65oz. If your not a fan of plain water, add fruit! My fav is cucumbers and lemon!

2-Get ride of fake foods! Rule of thumb here is... If its made in a plant DONT eat it and if it comes from a plant EAT IT! A way to start gradually is replace your refined breads and pasta thats made with white flour with ones made from whole grains.

3-Trick your tastebuds! when your used to using salt, & other additives for your food, it can be hard to adjust to the new subtle flavors of whole foods. So mix the Old with the New. For instance, from brown rice to white rice, mix the two and gradually decrease to amount of whit rice each time you make it until your eating only brown rice:)

4-More fruits and veggies! Add a piece of fruit with breakfast and lunch and add a portion of veggies to lunch and dinner!

5-MEAT and Protein! Start out by simply buying lean meat that was grass fed. Eggs need to be free range or pasture raised.

6-Organic fruits and veggies! 

7-Shopping! Most of the whole natural foods are found on the outside aisles of the store.

8-Lables are bad! Avoid hydrogenated oils, artificial flavors & colors, preservatives, high amounts of fat, sodium and added sugar. 

***IF IT HAS A LABEL-BAD***

***NO LABEL- GOOD***

*Last but not least- COOK AT HOME SO YOU KNOW EXACTLY WHAT YOU ARE PUTTING IN YOUR BODY!

Click HERE if you would like more information on clean eating and fitness motivation!

TACO SOUP

***Ingredients***

1 lb extra lean ground turkey, grass-fed beef, or ground chicken breast

1 onion, chopped

1 pkg ranch dressing mix 

1 pkg taco seasoning mix 

1 can (16 oz) pinto beans, drained

1 can (16 oz) kidney beans, drained

1 can (16 oz) whole kernel corn

1 can (8 oz) rotel-style tomatoes

1 can (8 oz) diced tomatoes

***Directions***

1. Brown meat & onions, drain

2. Mix ranch & taco seasonings into meat

3. Add the rest of the ingredients into mixture (you may also need to add a little bit of water)

4. Simmer for at least 1 hour (we let ours simmer in the crock pot but you could also cook in a large pan)

*** We usually double this recipe so we have leftovers for lunch during the week***

QUINOA AND ROASTED VEGGIE SALAD

Ever tried quinoa? (pronounced: KEEN-waaaah)

If not, you’re missing out. This highly nutritious side dish provides a complete source of protein, and is loaded with

magnesium as well as all 9 essential amino acids.

***Salad recipe***

• Prepare 1⁄4 cup of quinoa according to package directions. (This is about 1 cup of cooked quinoa).

• Roast whatever vegetables you have on hand. Typical choices are broccoli, cauliflower, zucchini, onions, carrots, and asparagus. Just chop them into similar-sized pieces, drizzle with olive oil and a little salt, spread in a single layer on a cookie sheet, and roast in a 400-degree oven for 20 to 30 minutes, stirring once or twice.

• Chop a handful of flat-leaf parsley (about 1⁄4 cup).

• Drizzle with dressing: Whisk 2 tablespoons of olive oil with 2 tablespoons of lemon juice.

OH SO YUMMY CHICKEN BAKE

This is one of my favorite finds on pinterest!

***Ingredients***

-Skinless chicken breasts chopped into 2 inch cubes

-1/2 cup chicken broth

-1 lb red potatoes chopped into 2 inch cubes

-1/2 bunch asparagus, trimmed and cut into 1 inch pieces.

-Red and yellow peppers sliced into 1 inch pieces.

-1 onion sliced

-1/3 cup fresh basil

-4 garlic cloves sliced thin

-1.5 tbsp olive oil

-1 tsp fresh chopped rosemary

-Ground pepper to taste

***Directions***

Preheat oven to 400 degrees and add chicken, potatoes, veggies, basil, garlic, chicken broth and olive oil. Sprinkle with rosemary add pepper if desired. Bake for approximately 45 minutes, turning occasionally, until tender! ENJOY!

***Clean Eating Roasted Shrimp and Green Beans***

YIELD: 4 SERVINGS PREP TIME: 10 MINUTES COOK TIME: 10 MINUTES TOTAL TIME: 20 MINUTES

***Ingredients***

For the beans:

1 lb. green beans trimmed and cut into bite-sized pieces

1 tbsp extra virgin olive oil

1/2 tsp ground coriander

1/2 tsp ground cumin

1/4 tsp kosher salt

1/2 tsp fresh ground black pepper

1/8 tsp Cayenne pepper

For the shrimp:

1 lb. medium-large raw shrimp (thawed if frozen), peeled

1 tbsp olive oil (plus a little extra to brush on roasting pan)

zest from one lemon (save the lemon and cut into fourths)

1/4 tsp. kosher salt

1/2 tsp. fresh ground black pepper

***Directions***

Preheat oven to 425.

Once the shrimp has been peeled and cleaned, rinse it under cold water. Be sure to pat the shrimp really dry (if the shrimp is not dry it will steam rather than roast!).

Place the trimmed and cut beans in a bowl and toss with extra virgin olive oil, ground coriander, ground cumin, salt, freshly ground black pepper, and Cayenne pepper.

Place shrimp in another bowl with the extra virgin olive oil, lemon zest, salt, and fresh ground black pepper.

Brush roasting pan with olive oil or use a non-stick spray, then arrange beans on pan in a single layer (as much as possible). Roast beans 10 minutes. After 10 minutes, toss the beans and arrange shrimp on top and roast 8-10 minutes more or until shrimp are just done.

Squeeze the four lemon quarters over the shrimp and beans and serve immediately.

Makes 2-4 servings.

TACO LETTUCE WRAP

***INGREDIENTS YOU NEED***

1 Pound Lean Ground Beef
1 Package Taco Seasoning
3/4 Cup Water
Shredded Cheese
Tomato’s
Sour Cream
Salsa
Lettuce

***INSTRUCTIONS***

Step 1 – In a pan, brown the ground beef until browned

Step 2 – Add the Taco Seasoning and water to the ground beef and simmer for five minutes

Step 3 – Using the Lettuce like a boat to make a wrap add a half cup of taco meat and then add your choice of fixings like tomato’s, cheese, sour cream, etc. Enjoy!

These are so easy to make, you could even make the taco meat and keep it warm in the slow cooker until you’re ready for supper.

3-DAY REFRESH POST RESULTS!

My Love-Hate Fix It All!

I'm a little late posting but I wanted to give y'all an update on how it went! As you can imagine it's not easy to do this program but it is well worth the time an effort that you have to put into it! 

Now... The Nitty Gritty

I lost 3lbs and I lost 3inches overall and my pants fit great! Also you can see that I really chiseled out a lot. I have also been doing P90 and was currently doing the "A" portion of the program at the same time I was doing the 3-Day Refresh!  I'm extremely impressed with my results and will do another round after the holidays. I would recommend this program to anyone who has maybe fell off the "clean eating" wagon or just overindulged  during the holidays to get a fresh jump start to getting back on track!

If you would like more information on the 3-Day Refresh just click HERE!

OK, I blew it last week! I didn't gain any weight, I didn't go up a pants size, but I did snack here and there on stuff I shouldn't have and I drank soda for the first time since June 4th! 

I know that don't sound very serious but it wasn't just one can of Dr. pepper, it was a can every time I got thirsty for almost an entire week. 

No big deal right? Wrong!!! 

I have felt sick every since the first can, I can't believe how it sucks the life right outta you, & the headaches, and the bloated feeling has got to go! 

Why did I do it when I knew it would make me feel awful?

Because I'm a stress eater by nature, it just so happened that I was to stressed to really eat so the "convenience thinking" started... One can will make me feel better and its just one can...

 NOPE! I was wrong!

So I am fixing it! 

THE 3-DAY REFRESH!

I have a love hate relationship with this program, however, I'm so grateful to Beachbody for offering it! I'm not gonna lie, it's a hard program! It's not that its demanding it's just that you really have to plan it out:) This pic was took on my day one of three and I'm very excited to get back to feeling like myself! I will post my results on day 3!

If you would like more information on the 3-Day Refresh click HERE!

PLAN AHEAD!

     EVERYONE ALWAYS ASK ME HOW I AVOID JUNK FOOD, TRUTH IS I WOULDN'T IF I DIDN'T PLAN AHEAD. I'M A STRESS EATER AND I LOVE ALL CARBS AND I ALWAYS CRAVE IT AT THE WORST TIME OF DAY! BEDTIME!
   
   
    SO HERE IS WHAT I DO...
SUNDAYS I PLAN MY MEALS FOR THE WEEK AND GO GET MY GROCERIES ACCORDINGLY. IF I GO WITHOUT MY LIST, I BLOW IT, SO I PLAN AHEAD.

     PISTACHIOS, ALMONDS, FRUIT, LEAN MEAT, GRANOLA, GREEK YOGURT, COTTAGE CHEESE, SILK ALMOND MILK, ETC. THIS IS A FEW FOR EXAMPLE.

      WHEN I KNOW I'M GOING TO BE TRAVELING THAT WEEK I MAKE SURE THAT MY SNACKS ARE PACKED WITH PROTEIN AND HEALTHY FATS BUT MOST IMPORTANTLY I MAKE SURE ITS PORTABLE AND EASY TO GRAB AND GO.

    A FEW OF MY FAVORITE SNACKS ARE...

*WHOLE WHEAT BAGEL, TOASTED, WITH CREAM CHEESE TOPPED WITH TOMATOES SALT AND PEPPER! ITS SUPER EASY AND FAST TO MAKE, JUST PUT IT IN A SANDWICH BAG AND RUN!

     *1 LARGE BANANA AND BABY BELLE CHEESES! THIS USED TO BE MY FAVORITE QUICK AND EASY BUT SADLY I'M NOT ALLOWED TO HAVE ALOT OF POTASSIUM BECAUSE OF A MEDICINE THAT I'M CURRENTLY TAKING SO I SWITCHED THE BANANA FOR AN APPLE OR CANTALOUPE... I'M STILL TWEAKING THIS ONE...

     *THE GRAPES AND CHEESE KABOBS! THE EASIEST OF ALL THE QUICK SNACKS AND IF YOU HAVE KIDS IN THE CAR... ITS NOT MESSY! THIS ONE IS SUPER FILLING AND WILL GIVE YOU THAT SWEET & SAVORY TASTE. I LOVE IT BECAUSE WHEN MY MID AFTERNOON CRASH HITS (USUALLY IN THE CAR LINE OR WHILE WAITING FOR ALEX TO GET OUTTA CHEER) I JUST WANT SWEETS AND SALT! THIS TAKES CARE OF THAT AND BEST OF ALL...I DON'T MIND THE KIDS SNACKING ON THIS BEFORE DINNER!

     * LAST BUT NOT LEAST,  CELERY BOATS! NOT MY FAVORITE BUT IT HELPS ME MAINTAIN AND I CAN  MAKE IT TOLERABLE. LOL. WHEN I HAVE SPLURGED AND FEEL BLOATED, CRAPPY, AND STILL HUNGRY I EAT THESE. IF I NEED ENERGY I USE ALMOND BUTTER & DRIED CRANBERRIES. IF I NEED FILLER I USE SUNFLOWER BUTTER AND GOLDEN RAISINS. HOWEVER FOR TASTE ONLY I LOVE PEANUT BUTTER,ALMONDS AND A"FEW WHITE CHOCOLATE CHIPS". I KNOW... WEIRD RIGHT?!

    I HATE "REGRET"! AND I REFUSE TO "REGRET" A FOOD CHOICE! ITS POINTLESS, & ITS EMPTY. I DO STILL STRUGGLE WITH THIS BUT I WILL KEEP PLANING AHEAD AND PUSHING FORWARD!

Click HERE for more information on clean eating and fitness!

THE PHILLIPS FAMILY

IT'S BEEN A LONG TIME SINCE I TRIED MY HAND AT BLOGGING BUT I'M BACK!

HERE'S THE UPDATED VERSION OF OUR FAMILY PICS, AMBER IS OUR BABY COUSIN WHO IS CURRENTLY WITHOUT HER PARENTS SO SHE STAYS WITH US MOST OF THE TIME AND THE BABY IS DANNY RAY (OUR MIRACLE BABY)! 

A FEW YEARS AGO WE TOOK OVER THE FAMILY BUSINESS FROM MY FATHER-IN-LAW AND ARE "MOVING MOUNTAINS" WITH IT. I CANT REALLY EXPRESS HOW BLESSED WE ARE. WE HAVE NEVER "NEEDED" FOR ANYTHING BUT NOW WE HAVE MADE IT OUR GOAL TO PAY IT FORWARD ALL WE CAN. 

I RECENTLY ADDED A NEW CAREER TO MY RESUME', IN ADDITION TO WIFE, MOM, BUTLER, SECRETARY, BILL COLLECTOR, AND PERSONAL ASSISTANT! I AM NOW A PROUD HEALTH & FITNESS COACH FOR BEACHBODY!

SO THIS PAGE I'M DEDICATING TO MY LIFE AND SIMPLE LIFE HACKS THAT I FIND. ALONG WITH HEALTH TIPS, RECIPES, AND TIPS TO MAKE YOUR HEALTHY LIFESTYLE A LITTLE EASIER!

IF YOU WOULD LIKE MORE INFORMATION ABOUT ONLINE HEALTH AND FITNESS COACHING PLEASE CLICK HERE!

   www.beachbodycoach.com/kaylacphillips

BIG BEAUTY IN SMALL PLACES

Have you ever just took the time to look at God's small but incredible creations? Flowers take forever to look this beautiful, then in what seems like overnight, they wilt and die. I'm sure that the day I paused to take this picture it didn't dawn on me that this flower was going to bridge a spiritual gap for me. Is life really that predictable?! On your death bed what are you going to remember, a small flower that took your breath away when you were 27, probably not but God puts the biggest beauty in the smallest places. When I'm wilting I only hope to remember this perfect little flower and smile because it stopped me in my tracks and made me realize the paradise of pure beauty and peace I have to look forward to in Heaven! 



And he said, "Jesus, remember me when you come into your kingdom." Jesus replied, "Truly, you will be with me today in paradise." (Luke23:42-43)





Nite y'all

MY OWN LITTLE WORLD

In my own little world it hardly ever rains
I've never gone hungry or always felt safe
I got some money in my pocket shoes on my feet
In my own little world
Population me
by: Mathew West

Have you ever stopped to think that your own little world is not about you? How do you want to contribute to this world? You cant end world hunger but you can feed the hungry little girl down the street. You cant make world peace but you can end a family feud by a kind word.  God opens doors that you think your not strong enough to go through but he does this to show you what you are capable of doing for Him. When my dad died in May I just knew I was going to die of a broken heart ( I know your thinking that's extreme) but the truth of the matter is my heart still isn't healed. Truthfully I don't think it ever will be but the fact of the matter is that God used this as a way to be more sensitive to others needs. Now my heart aches for everyone no matter how big or small their hurt is. God showed me that their was a place for people like me, its to be the shoulder to lean on for people who are in need of grace.

We all arrive here in this place,
Imperfect people in need of grace.
But that's why god sent his only son to die,
So that every broken heart could have a life inside.
So, just open up your broken heart

by :Matthew West

JUST FOOD FOR THOUGHT

That's me on the left... just a "typical" crazy 27yr. old... yea right!  Try Mother of 2, wife of 8yrs., and my husband is a workaholic that owns his own concrete finishing business (can anyone say "OCD"?).   Our lifestyle is not for everyone but it fits us just fine.  Anyways just as an intro I wanted to fill you in on the reason I'm starting to blog.  I have an "out of the box" view on some of life's most controversial topics because of my raising so I thought I would share it with y'all!  I'm open to any and all suggestions to making this blog better so please feel free to share any tips you may have.  Thank you all <3