Team Dynasty Transformations!

Another Bombshell!! April is on her second round of P90X! I’d say this is proof that it works lol 

Advertisements

Live your BEST life


You are not a victim. You are 100% responsible for the life you have right now. If you are unhappy,
you have the power to change your attitude and actions to begin making your life better. Always
 remember, whether you think life sucks or you think life is great, either way, you’re right.

Ever notice how some people are able to brush off insults, while others get furious and start
 throwing punches? Realize that nobody can “make” you feel anything. You are the one that
“chooses” to feel good or bad about a particular event or action that occurs.

If you want to be more confident, happy, or positive, then “pretend” that you already are this way.
 Eventually, after practicing this long enough, you’ll realize that you’re no longer “pretending”.

A purpose is what you enjoy doing that you never get tired of and you will do for the rest of your
life. Is your purpose to write screenplays? Is it to help sick people? Write down on index cards
 a list of purposes and choose the one that speaks to you the most.

List out 5 to 10 goals that you want for your life. Break each goal up into smaller sub-goals and
 then break those sub-goals into individual tasks and action steps. Every night, plan the next
day in advance. Create a daily “to-do list” with those tasks that you need to do to accomplish
your goal.

Regret and shame come from dwelling in the past. Worrying and anxiety come from living in the
future. True peace of mind comes from living in the present. The more you become aware of
 being in the present, the more it becomes a part of your daily life.

The power of attraction is a powerful mental tool. The process works by focusing on something
 that you want while visualizing that you already have it. You then have a heightened level of
awareness for recognizing opportunities that occur around you. These opportunities will then
 assist in bringing what you want into your physical reality.

Your comfort zone (what you feel comfortable doing) is always in a state of either expanding
or contracting. The more you get out in the world and do what you feel uncomfortable doing,
 the less inhibited you become, thereby allowing you to live a richer and fuller life.

Every morning before you start your day, give thanks and appreciation for what you have. It’s
only when we are thankful for what we have that life gives us more blessings and abundance
 to be thankful for.

Don’t be afraid to ask for what you want. The squeaky wheel gets the grease. It’s the reason
that children ask their parents for the same thing over and over again, because they know mom
 and dad will eventually cave in. The same concept works in the real world. If there is something
in the world you want, ask for it…or at least ask how to get it.

Find the successful people in your field and ask them for advice. Ask them what they do to be
successful, take notes, and then copy them. A lot of people think that the pros don’t want to share.
 The opposite is actually true. Most successful people are more that willing to share their
 knowledge if you ask them.

Trolls are people that will try to discourage you from your dreams. Don’t listen to them. Realize
 that the only reason they are doing it is because by seeing you chase after your dreams, it’s
 reminding them that they aren’t chasing theirs. Misery loves company.

Summer Slim Down Challenge! 30 Day Results!

Working out makes you feel AMAZING inside and out!! So proud of everyone for posting their pics!! We are officially 30 days into the 90 day Summer Slim Down Challenge and here is what everyone is saying!


I lost 10 lbs and 14 inches in 30 days!!! Loving the change in myself because of this challenge. Lets do this 60 more days people bring it, I sure know I am


Lost 6.0 lbs since starting April 1st.. My hips are down from 38 to 36.5, waist is down 30″ to 28.75! Im excited about this change and I keep pressing play when all the external forces make me tired & wish to lie down- Debbie


In the past 2 weeks I have lost 1.6 lbs,1 inch in my waist/hips, and 1/2 in in my thighs! I am so proud/happy that I am finally making progress and staying accountable! I know I still have work to do, but to finally fit into a size 4 feels GREAT!, I haven’t been able to fit into a 4 in 3-4 years! -Nikki


I finally lost some weight!!! Lost 7lbs. Pretty excited about it 🙂  -Jasmine


Congrats to everyone that posted their 30 day pictures! Even though we don’t see our results sometimes, WE ALL CHANGED mentally and physically, because now we can say we are happy to workout and be healthy!!!! You all are beautiful inside and out!!! AND THANKS FOR INSPIRING ME TO DO THIS!!!


I am in awe of every ones pictures! Such great things happening and I love the difference in the looks on your faces from Day 1 to 30, smiles all around! 😮


definitely dedicated the second time around! happy with these results and begging for more!! 🙂


EVERYONE LOOKS AMAZING NOT ONLY YOUR BODY BUT LOOK AT THE LOOK ON YOUR FACE ITS MUCH HAPPIER AT THE DAY 30 PICS


♥ Thirty days have gone by so fast and I am so unbelievably proud of ALL of us!! Remember our results may not be spectacular YET.. BUT remember they say it takes 30 days to change a habit…so consider the CHANGE made and stand proud and excited for what’s to come!! ♥
Want to be a part of this? Join for free here: Free membership

Complete the sentence: I am better TODAY, 30 days into this challenge, because ____________________!

    • Michelle Hill Because I have learned things that will help me succeed in the next 30 days 🙂

      15 hours ago · Like ·  1 person
    • Samantha Molly Donovan i have learned my weaknesses and figured out a way to work around them!

      15 hours ago · Like ·  1 person
    • Savanna Dutcher I have more energy, better posture and more ambition! I know I can do anything I set my mind to. I can do all things through Christ who gives me strength 🙂

      15 hours ago · Like ·  2 people
    • Jennifer Schmitt I have embraced clean eating & exercise and have found a motivation and fire inside that was missing for some time!

      14 hours ago · Like
    • Krystle Victory made a commitment to being a better me mentally, emotionally, and physically 🙂

      14 hours ago · Like
    • Jessica Alessandrini I am well on my way to a happier & healthier new me!

      13 hours ago · Like
    • Angela Willis Moreira I feel more confident about myself!

      13 hours ago · Like
    • Dawn Grinnell I know I can do this!

      13 hours ago · Like ·  1 person

Breakfast Bruschetta with Scrambled Parmesan-Basil Egg Whites

Whether it’s for breakfast, I love eggs as a protein source (especially the free-range kind). So here is a fun recipe to try!
You make this delicious meal in two parts, as you’ll see in the recipe below. It serves one and is high in protein, which is an awesome way to keep your belly feeling full no matter what time of day it is. And it tastes eggs-traordinary! : )

Recipe for Breakfast Bruschetta with Scrambled Parmesan-Basil Egg Whites

Ingredients for Scrambled Egg Whites
4 egg whites
1 tbsp thinly sliced fresh basil
Freshly ground black pepper to taste
Sea salt to taste
1 tbsp Parmesan cheese, freshly grated
Slice of whole-grain or Ezekiel bread
Directions
1. Spray a non-stick cooking pan with low-fat cooking spray to coat pan evenly. Pour egg whites into pan and cook on medium-high heat for 30 seconds, then add basil, pepper, salt and Parmesan cheese. Finish cooking eggs to your desired consistency. (I like mine soft—almost runny.)
2. Toast bread. Slice diagonally. Top each with the egg and the tomato bruschetta (see recipe below).
Ingredients
2 vine-ripened tomatoes, diced
2 cloves garlic, minced
1 bunch basil
Juice of half lemon
1 tbsp high-quality extra-virgin olive oil
Sea salt to taste
Freshly ground black pepper to taste
Directions
1. Chiffonade basil by stacking leaves, rolling them tightly, then cutting across the rolled leaves with a sharp knife to cut into fine ribbons.
2. Place tomatoes in a medium-sized bowl with the garlic and basil.
3. Drizzle olive oil and lemon juice on top of mixture to lightly coat. Add a little sea salt (sparingly) and pepper to taste. Mix and fold together bruschetta gently, making sure not to bruise the tomatoes or basil.

Memorial Day Trip to Washington D.C.

If you have never been to Washington DC, I HIGHLY recommend that you get there soon!! I Have such a wonderful weekend and not only was the weather absolutely amazing…but there is so much to do!! And a lot of it is FREE!

We started out at the Botanical Gardens…which is just stunning.  It re-ignited my desire to make my front yard into a Home & Garden cover page- but they are wayyyy more skilled than I am! 



It was hard to resist touching the flowers- everything looked so soft to the touch, and it was!

ALWAYS a site to see! We went by the White House at night and it was lit up so beautifully 🙂

Next stop- the museums! Because it was a holiday weekend, everyone had the same idea to go check out the Natural History Museum and the Native American Museum. I am definately adding the Hope Diamond to my Christmas Wish List this year- it is larger than life! 

Who knew marine life could be so interesting! After watching a video on Killer Whales I think I now hate them- they are sooooo mean! those jerks!
We also went to the 3-d Imax Dinosaur show- very cool But those glasses you have to wear…not so cool lol

I could not get over how gorgeous the building was! Marble everywhere and gorgeous fountains!

After walking around for 6 hours we decided to treat ourselves to some subs! and a 1,00 calorie homemade ice cream sandwich!! It was DELICIOUS!!!! I’ll NEVER forget it lol

The coolest part of the trip- The National Zoo!! There were wayyyy to many awesome animals to take pics of, but here are some of them!!! LOVVEEED the zoo!!





Empty Calories coming to a Grocery Store Near you!

As I’ve learned more about nutrition, I’ve become increasingly aware of the ubiquity of foods that offer almost no nutritional value whatsoever. What’s so shocking is that most foods that are available at your grocery store fall into this category known as “empty calories”.

What Are Empty Calories?

Empty calories are foods that are high in calories but low in nutrients, including vitamins, minerals, anti-oxidants, and fiber. Empty calories typically are highly processed, have added chemicals and sugars, and may add synthetic (not natural) vitamins and minerals after processing.
While I seldom eat empty calories now, I lived on empty calories for most of my life. As you’ll see from the photos below, it’s hard not to eat empty calories because they are simply everywhere and are considered “normal” foods. It took me a long time to “readjust” my taste buds and become accustomed to eating more natural, unprocessed foods. Now, I really don’t miss empty calories and carbs at all.
My estimate is 70% of the foods at an average U.S. grocery store are comprised of empty calories and carbs that provide little, if any nutritional value. The foods that are high in sugar may even be toxic for your health (
The photos below I took at the same NYC grocery store, which represents just a small sample of all the empty calories & carbs.

Empty Calories Pic #1 – Sugar Cookies

empty calories and carbs 1 Empty Calories At A Grocery Store Near You!

Empty Calories Pic #2 – Sugary Syrups & Jam

empty calories and carbs 2 Empty Calories At A Grocery Store Near You!

Empty Calories Pic #3 – Let Go My Eggo With Chocolate Chips!

empty calories and carbs 3 Empty Calories At A Grocery Store Near You!

Empty Calories Pic #4 – Chips Anyone?

empty calories and carbs 4 Empty Calories At A Grocery Store Near You!

Empty Calories #4 – Here’s Another Helping of Chips…

empty calories and carbs 5 Empty Calories At A Grocery Store Near You!

Empty Calories Pic #6 – Endless Fruit Juice

Some fruit juices are fairly nutritious, but most have tons of added sugars, don’t fill you up, and lack nutrition. Drinking calories is one of the easiest ways to gain fat. Nothing is as good as water for hydration of course.

empty calories and carbs 6 Empty Calories At A Grocery Store Near You!

Empty Calories Pic #7 – Endless Soda

empty calories and carbs 7 Empty Calories At A Grocery Store Near You!

Empty Calories Pic #8 – Rolls & Cakes

empty calories and carbs 8 Empty Calories At A Grocery Store Near You!

Empty Calories Pic #9 – Candy Galore

empty calories and carbs 9 Empty Calories At A Grocery Store Near You!

Empty Calories Pic #10 – More Candy….

empty calories and carbs 10 Empty Calories At A Grocery Store Near You!

Empty Calories Pic #11 – And Even More Candy….

empty calories and carbs 11 Empty Calories At A Grocery Store Near You!

Empty Calories Pic #12 – Breakfast Cereals, or Candy?

Some cereals have vitamins, minerals, and are low in sugar, but most are basically like eating candy. Check out the amount of sugars per serving in some of these cereals and you’ll see what I mean. Even the “healthy” cereals are dubious.

empty calories and carbs 12 Empty Calories At A Grocery Store Near You!

Empty Calories Pic #13 – The Definition of Empty Carbs…

White bread doesn’t have added sugars like all the other examples, but doesn’t bring much to the table. I’m only human and eat white bread from time to time, but more natural carbohydrate sources are preferable.

empty calories and carbs 13 Empty Calories At A Grocery Store Near You!

Empty Calories Pic #14 – More Cookies…

empty calories and carbs 14 Empty Calories At A Grocery Store Near You!

Empty Calories Pic #15 – And We Can’t Forget Pastries

It’s not easy for me to add this photo, because I lived on Entenmann’s Chocolate Chip Cookies and the Golden Chocolate Cake growing up. The amount of sugar in these pastries is jaw dropping; only 9 cookies is over 33 grams of sugar, which is 7 teaspoons of sugar. A box is 33 cookies, which is 121 grams of sugar (30 teaspoons of sugar) and 1500+ calories.
By Marc Perry BuiltLean

empty calories and carbs 15 Empty Calories At A Grocery Store Near You!

What percentage of a grocery store do you think is empty carbs & calories?

Love Shakeology? Get it WHOLESALE! Save $300 a year :)

 

If you love Shakeology and you’ve not become a Beachbody Coach yet, you’re losing money!

Retail Shakeology cost/mo. $119.95 Base price
$10.68 Tax
$8.00 Shipping
$138.63 Total
$130.63 Retail cost with monthly Home Direct (autoship)
Coach’s cost/mo. $89.96 25% discount
$0 No sales tax on personal use(up to 10 orders/mo.)
$0 Shipping with HD
$89.96 Coach’s cost with monthly Home Direct (autoship)
Savings Comparison $130.63 Retail cost with monthly HD
$89.96 Coach’s cost with monthly HD
$40.67 Difference
($14.95) Less Coach’s monthly business fee for 3 websites
$25.72 Total monthly coach’s savings on Shakeology

~$300.00 annual Coach’s savings on Shakeology

The ONLY way to get Shakeology is through a Beachbody Coach. When you become a Beachbody Coach you’ll also get your own personalized Shakeology website to refer customers to totally free!!
Beachbody Coaches make a 25% commission on every retail order – that’s $29.99 for each order!
One sale covers TWO months of your Coach’s monthy business fees – Its a WIN-WIN situation!!
 YES! I want to be a Team Beachbody Coach
Questions? Email me! Heifnerk@gmail.com 
Lose Weight by Replacing One Meal a Day with Shakeology

Broiled Sweet-and-Spicy Salmon with Pineapple

Put your broiler to good use with this 20-minute recipe, featuring salmon and pineapple pieces brushed with a maple syrup and cayenne glaze. Round out the meal with simple white rice brightened by the addition of chopped cilantro. Prep Time5 minutes Total Time 20 minutes Yield Serves 4

  • 1 cup long-grain brown rice
  • 1/4 cup pure maple syrup
  • 1/4 teaspoon cayenne pepper
  • 1 pound skinless salmon fillet, cut into 4 pieces
  • Coarse salt and ground pepper
  • Nonstick cooking spray
  • 1/2 of a whole (4 pound) pineapple, peeled, cored, and cut into 8 pieces lengthwise
  • 1/4 cup lightly packed fresh cilantro leaves, roughly chopped
  • Lime wedges (optional), for serving

Directions

  1. Heat broiler, with rack in top position. Cook rice according to package instructions. Meanwhile, in a small bowl, stir together maple syrup and cayenne pepper. Season salmon with salt and pepper. Spray a rimmed baking sheet with cooking spray, arrange salmon and pineapple in a single layer, and brush with half the maple syrup glaze. Broil until salmon is cooked through, 8 to 11 minutes, brushing salmon and pineapple with glaze halfway through. Cut pineapple into chunks. Add cilantro to rice and fluff with a fork. Serve rice with salmon, pineapple, and lime wedges, if desired.