Meal Plan & Recipes – Week of May 21st 2017

Enjoy these recipes I’ll be making for the week of May 21st 2017!!!!! Recipes below!

 

may 20th 2017 clean recipes

West African Clean Peanut Stew

Vegan 21 Day Fix Tofu

Breaded Chicken with Brocollini

Garlic Honey Pork Chops

Sweet Potato Roasted Red Pepper Bisque-

I’m super excited to share these, make sure to check out all my meal plans at this link!

Meal Plan Archives

Comment below which recipes you tried and love! Also, make sure to request to join my free working private moms anxiety and depression support group! It’s a positive place where we engage and support each other and I share tips on:

  • meal plans and recipes for busy working moms
  • money
  • organization
  • family
  • relaxation
  • anxiety and depression
  • mental and body transformations
  • health and fitness and clean eating!

Join for Free Now and Click “Join” and I’ll first screen you to make sure you are indeed a working mom, and then accept your request and welcome you to the group.

 

Join my Free Group Today!

 

 

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Free At Home Virtual Workout – Register Now!

Free Virtual Workout- Register to Sign Up!

Every Saturday our team hosts a free Virtual Team Workout!  This week we did PIYO buns,  an awesome 30 minute workout that works your buns. And the week before we did 22 Hard Corp, an awesome Tony Horton workout. 

The workouts are Saturday mornings at 7:45 EST/6:45 CST. Anyone can join by registering below and filling out the form. I’ll get back to you within 24 hours with a link to join every Saturday. I hope you can make it – no purchase required or strings attached!

Register Now to Sign Up For the Free Virtual Workout!

Join our Free Virtual Workout From Home!


Sending

How Does the Virtual Workout Work?

The virtual workout is easy- you click a link to to join via a ZOOM meeting and listen to the audio on your computer.  WE give an introduction and play a Beachbody workout on the screen and all workout together as a group. It’s a blast and a great way to try out a Beachbody workout and workout with a group – but not travel to the gym!

 

We’ll try a new workout each week like: 

  • 21 day fix
  • Country Heat
  • You Vs. 2
  • Piyo
  • 21 day fix extreme
  • Insanity
  • 22 Hard Corp
  • Core Du Force
  • And More!

Hope you can make it!

 

 

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Anxiety – How Does it Feel?

I’m Laura, I’m a mom of two, work full time and I have anxiety. It comes in many forms, but sometimes it doesn’t feel the best.  Sometimes it’s good and sometimes it’s bad.

I say that it’s bad sometimes because of all the symptoms you can feel when you are having extreme anxiety. I once passed out and ended up in the hospital having a panic attack from it. But a lot of time my heart races, i get angry, can’t sleep as well, and my muscles get really tense. I start talking really fast and getting excited.  It can feel like 10 pounds of bricks are on your chest weighing you down. 

I say sometimes it’s good because my anxiety makes me get shit done! I get the house clean, I get projects done at work, I have drive and ambition, but sometimes I never slow down. 

My anxiety gets worse the busier I am.  For example when I became a mom 10 years ago and went back to work, it got worse. There was so much to do in so little time. A lot t of times anything out of place in the house can really set me off.   For example, we had a birthday party Sunday and there were little papers, wrapping paper bags, stuff all over from the gifts…. And it freaked me out so I had to clean the house before I could function.

My anxiety gets worse when things are unorganized. For example at work, my desk was a mess last week and I couldn’t function very well for about a week. I mean I got my work done, but I was just sliding by. I cleaned my desk and got organized and now I’m completely caught up. 

A lot of times anxiety is hard with others in the house. It’s best to talk to your partner, your spouse or roomates and tell them that it really helps you when they pick up after themselves. 

I lose sleep with anxiety, if I ever wake up at 4 am, I can’t sleep anymore, because I think about all the things to do with my business, my job, my workouts, but I know those are important as they make me feel better as well. 

And sometimes the hardest thing… it’s just letting go and letting something sit. It’s good to practice this… as in time it gets a lot better just leaving things around and makes you feel like you have power to control your anxiety. 

What Improves My Anxiety?

My anxiety is greatly improved by a few key items: 

  1. Exercise- I workout from home 30 minutes daily and this truly helps me to feel way better 
  2. Clean Eating- When I cheat a lot and don’t eat clean, I feel horrible, getting super anxious and stressed.  But when I eat clean, it’s like a light bulb goes off and I feel way better!
  3. Medication- I take 75mg of effexor and I’ve learned staying on this helps me more than staying off, so I’ve decided to get off the roller-coaster off anxiety and depression and stay on the medication
  4. Yoga/Meditation- I use an app called simply being and I go to yoga class or do it at home, to really take a break!

Thanks for checking out my story and I’d love to hear yours! I’m a health and fitness coach and if you’d like to join my free working moms with anxiety health and fitness group on Facebook, click here to join . For more information on my next paid health and fitness group to reach your goals or for other comments/questions email me at lauraliveshealthy@gmail.com

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Meal Plan & Recipes – Week of May 7th 2017

Enjoy these recipes I’ll be making for the week of May 7th, 2017!!!!! I’m putting them into a book format, so download them and print.

 

Bon Appetit!

 

May 7th Clean Eating Recipes Balanced Healthy Life – Click here to get them!

 

 

Comment below which recipes you tried and love! Also, make sure to request to join my free working private moms anxiety and depression support group! It’s a positive place where we engage and support each other and I share tips on:

  • meal plans and recipes for busy working moms
  • money
  • organization
  • family
  • relaxation
  • anxiety and depression
  • mental and body transformations
  • health and fitness and clean eating!

Join for Free Now and Click “Join” and I’ll first screen you to make sure you are indeed a working mom, and then accept your request and welcome you to the group.

 

Join my Free Group Today!

 

 

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Exercise Helps Anxiety and Depression

anxiety for exerciseExercise is a magic pill when it comes to my anxiety and depression. Just note how well you feel immediately following after your workout. Right?  I can be in such a bad mood and angry and feeling yuck and I work out at home or go for a run, and boom, i’m better!!!! Studies have shown exercise can boost mood, depression and anxiety.  Trust the studies, as I’ve had anxiety and depression diagnosed for 15 years and it helps me a lot to keep my moods better and be a happier person overall!

 

Here’s how exercise can help you deal with anxiety and depression:

Your Brain and Endorphins

When you exercise, your brain releases endorphin’s and these chemicals help the body combat stress. Eating, drinking, and sexual activity can produce similar feelings.In addition to improving sleep patterns, the Anxiety and Depression Association of America suggested a regular exercise routine might decrease the symptoms of anxiety, and as little as five minutes of aerobic activity can have anti-anxiety effects. And you only need 30 minutes a day to get the benefits, that’s what I do and it helps me a ton. Anything from weigh lifting to pilates to yoga to cardio! It’s all super beneficial!

 

Exercising For Better Work Performance

It should be noted that work shouldn’t stop you from your favorite routine. I fit it in at home doing Beachbody on demand workouts in the comfort of my home prior to work each day as a busy working mom!  In fact, exercise might help if you want to perform better at work and keep anxious thoughts at bay. A University of Bristol study found that workers who exercised (before or during work) could better handle their daily tasks, compared to days on which they didn’t work out.

So the next time you find yourself stuck in a rut or need to blow off some steam, forget happy hour and get happy with exercise. It might turn your day around- seriously!

Want to learn more about Beachbody on demand and at home workouts?  Order now with Shakeology for only $160 dollars- say what? Order here.   I’ll then add you to my private paid challenge group where you’ll get the support you need to reach your health and fitness goals.

 

Or email me at lauraliveshealthy@gmail.com for more info/questions as I love to help anyone with anxiety and depression.

 

Finally for anxiety and depression support in general, join my working moms with anxiety and depression Facebook group to get awesome tips each day and a positive support environment. Join here!  Join my facebook working moms anxiety group here!

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My Dream Life Manifesto

laura coach hanging on her boat!
Living the Life of My Dreams – on the Lake!

I’m almost finished reading the book “You are a Badass” by Jen Sincero, for the third time.  Yeah that’s right it’s really given me confidence and helped me in so many ways! In chapter 26, she talks about reading and writing your life manifesto and I think that’s a great idea for us all to really get excited and reach out goals.

Three months ago I created a vision board with  pictures and goals of what’s important but this takes it to a new level! I hung this in my master bedroom closet so I could look at it daily when getting my jewelry my kids think it’s absolutely awesome and it’s good to have goals that they see.

My Vision Board

laura's vision board

My Vision Board States:

  • Help others
  • Become a diamond coach again
  • SC 5 each month – hit the last 2 months and more
  • Abs – yup they are popping- not to Jessica Simpson standards yet but will be
  • Family & Hubby #1- I feel like I’ve made some awesome strides here
  • Attend Summit- I’m going !
  • Run a marathon –  I am running my 4th marathon in October and I’m going to beat my time of 4:15 from 10 years ago when I ran Grandma’s Marathon, my first!
  • Explore my masters – I haven’t done that much just a little and am reconsidering this goal at the moment,which is o.k.!

How to Write Your Manifesto for your Life Vision

The idea of a manifesto is to write down your goals and vision of your ideal life in the present moment and be as specific as possible. Write down these things for how you envision your dream life including:

  • Where do you live?
  • Who do you live with?
  • What do you do for fun?
  • Who are you surrounded by?
  • How much money do you make?
  • How do you make it?
  • How do you give back to the world?
  • What are you wearing?
  • And more!

Make it so freaking awesome that you read it and you are weeping and smiling and thinking it’s awesome that you just get jazzed by reading it!!!!!! Become obsessed with it and then it will become your reality faster. Trust the universe!

Here goes, I’m going to write it below, a lot of it is reality, some of it, I’m working on making reality 🙂

My Manifesto- the Vision for My Life in the Present Moment

I have an awesome life that I’ve created, it’s the life of my dreams and I am exactly where I should be! I live at a beautiful lake house on Prior Lake with my husband, 2 daughters and dog Goldie (oh and our hamster Mittens). I work at a flexible job in digital marketing that allows me to make decisions and an impact in a big way. I love my co-workers and really enjoy working with them all. I enjoy it because I’m empowered there to be a leader.

I’ve helped others working moms with anxiety and depression, really making an impact on their lives with my blog and community group. And they’ve made an impact on me too, as I’ve made some new positive friendships! They have a place to go and in fact, I don’t know who, but I’ve made such an impact, I’ve saved a life or two by sharing my story and giving them hope.

I’m also a 5 star diamond Beachbody coach, with Elite status (meaning I have an awesome picture of myself that Beachbody sent me and my team is super successful) mentoring 5 other coaches to help others and reach their goals full-time.  I’ve spoken about a topic on the national wake up call and at Super Saturday and/or Summit! I’m helping lots of challengers to reach their goals, in fact 20 challengers have now lost 20-100 pounds and are maintaining their weight, living the lives they dream of too!   And 20 others are positive now, which is a turnaround for them, really managing their anxiety and depression in a positive way. I’m earning $8,000/month as a Beachbody coach  and growing!

In the summer, I’m with my kids more and during the school year I get my kids on the bus and get them off the bus. I’m present with them because I have more time due to the flexibility that my jobs have given me.  I have enough money to send them to any activity I want! And we travel together, in fact we stayed at a house in Italy recently for a  month as a family, it was amazing!

I have time to volunteer and play the piano at a retirement home for senior citizens. I also have spoken to teenagers or moms suffering from anxiety and depression and I’m in toastmasters again practicing my speaking skills. I’ve also become a black belt, learning the art of tae kwan do or karate!  I’m able to donate 10% of my income to good causes to help others.

I have a house cleaner every other week and a roomba that vacuums for me. 🙂 Finances aren’t an issues- I have $100,000 in a savings account just sitting there for travels, things that come up and fun!

I’ve added onto the top or back of my house creating a huge ass kitchen with island and moving my bedroom to the top of another level overlooking the lake with a balcony! And my garage is now attached!

All this is mine because I’ve believed and made it happen 🙂

This is the life I’m living and it’s pretty free-kin awesome!

So Go Do it Already – Make it Happen!

lake scene
My View of Prior Lake at my  home- a year ago this was NOT a reality!

So what are you waiting for to make this life happen? How will you get there? I’m thinking there are already things I can do to make this life a reality – like volunteer at a retirement home. Beachbody should give me the flexibility to open up more time someday during the day.

What’s funny a year ago, I wasn’t living in a lake house, I wasn’t helping others with anxiety and depression and I wasn’t getting my kids on the bus, so some of these things are a reality and my life’s pretty awesome, I’m not saying that it’s NOT currently. I love my life!  It’s amazing but I know I CAN craft it to get to a place even more amazing because I’m in control of my life.

If you have anxiety or depression as a working mom, join my free Facebook group!

If you have any questions email me at lauraliveshealthy@gmail.com

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Meal Plan & Recipes – Week of April 17, 2017

Enjoy these clean recipes that I’ll be making for my family for the week of April 17th, 2017.   I actually got these from Hy-Vee in Savage in a CrockPot class I took with a dietitian and make them this past week. You can prep them and put them into gallon freezer bags ahead of time so you have 6 clean recipes in your freezer ready for you in a pinch. Just buy everything on the ingredient list and put all the ingredients into one bag, minus the pasta for the quinoa dish, that’s added later in the process for that recipe!

Clean eating has really helped me with my energy levels, anxiety and depression! Make sure to share with your friends and comment below with what you tried and loved! Bon Appetit!

Crock Pot to Freezer Recipes Ingredient List

4-17 Weelkly Recipes Crock Pot to Freezer

 

Clean Savory Chicken Crock Pot to Freezer Recipe

Savory Chicken Recipes

Clean Parmesan Herb Pork Roast Crock Pot to Freezer Recipe

Parmasan Herb Pork Roast Recipe

Lemon Pepper Chicken Crock Pot to Freezer Recipe

Lemon Pepper Chicken Recipe

Clean Italian Wedding Soup Crock Pot to Freezer Recipe

Italian Wedding Soup Recipe

Fiesta Quinoa Crock Pot to Freezer Recipe

Fiesta Quinoa Clean Recipe

Chicken Teriyaki Crock Pot to Freezer Recipe

Chicken Teriyaki Clean Recipe

Clean Tacos Recipe

Comment below which recipes you tried and love! Also, make sure to request to join my free working private moms anxiety and depression support group! It’s a positive place where we engage and support eachother and I share tips on:

  • meal plans and recipes for busy working moms
  • money
  • organization
  • family
  • relaxation
  • anxiety and depression
  • mental and body transformations
  • health and fitness and clean eating!

Join for Free Now and Click “Join” and I’ll first screen you to make sure you are indeed a working mom, and then accept your request and welcome you to the group.

 

Join my Free Group Today!

 

 

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Meal Plan & Recipes – Week of April 9, 2017

Enjoy these clean recipes that I’ll be making for my family for the week of April 9th, 2017.  Clean eating has really helped me with my energy levels, anxiety and depression! Make sure to share with your friends and comment below with what you tried and loved!

clean meal plan april 9th 2017

Clean Sweet Potato and Roasted Red Pepper Bisque Recipe – From the Ultimate Reset Book

sweet potato and red pepper bisque recipe

Clean Quinoa Lentil Pilaf Recipe- From Beachbody Ultimate Reset Book

quinoa lentil pilaf recipe

Clean Asian Cabbage Salad Recipe- From Beachbody Ultimate Reset Book

asian cabbage salad recipe

Clean Sweet Potato and Black Bean Enchiladas With Avocodo-Cilantro Cream Sauce From “The Oh She Glows Cookbook” by Angela Liddon

black bean and sweet potato enchiladas recipe

Clean Tacos Recipe

Comment below which recipes you tried and love! Also, make sure to request to join my free working private moms anxiety and depression support group! It’s a positive place where we engage and support eachother and I share tips on:

  • meal plans and recipes for busy working moms
  • money
  • organization
  • family
  • relaxation
  • anxiety and depression
  • mental and body transformations
  • health and fitness and clean eating!

Join for Free Now and Click “Join” and I’ll first screen you to make sure you are indeed a working mom, and then accept your request and welcome you to the group.

 

Join my Free Group Today!

 

 

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Gain Confidence In Yourself – You are a Badass

“There’s nothing as unstoppable as a freight train of Fuck-Yeah” – Jen Sincero

confiden

 

Currently I’m reading the Book “You are a Badass” by Jen Sincero. O.k. It’s my third time reading it. But why do you think I’m SO confidnet over here?  I take risks and I’ve been able to move past just DOING and NOT DOUBTING My Big BADASS Self? Enough said… Filling your brain with confidence and positive thoughts 10 minutes a day is the cornerstone to moving past negativity and changing your life – really it works!

Every day for 10 minutes, for the past year,  I  have read a book on personal development that helps me and it has really changed my mindset on life. Obviously there is more work to be done but changing is a slow process, that evolves over time. But can have positive impact each day. Can you imagine if you read a book on positivitiy or confidence and then you went into work and a co-worker was an asshole? Would that change how you might react or how you might look at the glass as half full or empty? Yes absolutely!

So…why did this quote resonate so much with yours truly? Think back to a time when you’ve been in a groove, and think back to your attitude and what your priorities were in life when you were totally lit up about it, and use them to give you clarity you need right now.

For example, currently I’ve found my groove, I’m totally 100% LITUP about helping other working moms like me with anxiety and depression- and like really just helping them. I want to help them to figure out how to make their lives less stressful with things that help them like sharing easy recipes and clean meal plans and offering them the support them need.  Even giving them advice on money and organization, all huge sources of anxiety for many of us suffering with it. So I’ve built a community group on Facebook that’s free and growing- Check it out here and request to join if you are a working mom with anxiety and depression –  https://www.facebook.com/groups/1882053022030950/

me reading you are a badass

Also, I was super lit up when I ran a marathon 2 years ago and then another 3 weeks later. The mission was clear and I was having fun and you know what?  I created a new lifelong friend names Leah, my best friend in the whole world now. And to think prior to 7 years ago I had really no great friends and now I have over 100 awesome friends and growing, plus at least 10-15 really great friends. Wow, why? Confidence and happiness and passion feeds, and others want that and they are attracted to you like a magnet. Yup, I said  it , if you are sad all the time time for a while your friends will be there for you- but eventually they don’t want to be around that.

Don’t Forget to Read Personal Development Books for 10 Minutes Daily to Gain Confidence

So, read your personal development daily, focus on eating clean good foods, get anxiety and depression medication if you need it, see a therapist- whatever you have to do to make yourself feel better, becuase CONFIDENCE and HAPPINESS attract your VIBE – YOUR TRIBE!

 

 

 

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Claiming Back My Me – After Depression

Today, I claim back ME! As many of you know, I suffer from anxiety and depression and had a really bad bout of it last August-October. I got back on track by getting a low dose of medication, which has helped a lot to manage my symptoms including worry and sadness. Honestly, eating well doesn’t become my priority when I’m crying everyday, withdrawing socially and not in the right mind set.

But now that’s I’m managing my anxiety and depression, I’m taking care of my body from a health and fitness perspective. Today, I’m kicking off my 21 day Health and Fitness challenge group called “Spring into Action” and my 7 day free clean eating group! There are over 70 challengers between these two groups and I’m partnering with my new business partner and friend Rocky!  I’m thrilled that this day is here becuase boy do I need it bad! And these challengers need the help too and are willing to make themselves better mentally, physically and spiritually.

Looking back last summer, I had killer abs for about 6 months last year when I started this very same 21 day program and honestly eating clean and healthy really helps keep my depression and anxiety at bay. And when I feel confident in my body that helps me too!

So, I went back on medication in the fall and really got me to feeling good mentally. Now I’m ready to claim back my body in 21 days and form some great eating habits, get my workout on and really focus on ME!!!!! And I’m ready to help my challengers rock it. The biggest benefit of being a health and fitness coach is that I have to be accountable to them, and that in turns makes me accountable to me.

So, yes I’ve gained weight on vacation and from depression and anxiety,  but I’m ready to rock this and claim ME back! To do this I’ll be following the portion control eating plan that comes with every challenge group sign up and measuring all my food. You can have 4 oz. of wine on this program, but I’ve drank too much these past months, so I’m cutting that out too just for 21 days.  I need to form better habits to not allow it all the time and also I know that I get hungry after drinking easily!  I know once I’ve had one glass of wine, I’ll have 2 or 3 and then eat some ice cream or cookies. I’ve cleared out all the girl scout cookies and ice cream for this challenge and went shopping for clean and healthy foods! So I’m ready to go and rock this!

 

21 day containers

Check out my before pictures below, in 7 days I’ll be posting an after photo. I’ll write a blog post every 7 days to share with you how the journey is going. And you don’t want to miss this- it’s going to be good as these workouts create a killer body both physically and mentally when combined with the eating plan.

Before:

 

 

Email me lauraliveshealthy@gmail.com for more info and to join my free online community for working moms with anxiety and depression please visit my free facebook group and click “join”. You’ll get free clean eating tips, meal plans and support from other working moms with anxiety and depression. Click here to join! https://www.facebook.com/groups/1882053022030950/

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