My New Home on the Internet

I have a new home on the internet! Please come visit me at rockcandifitness.com

Can't wait to see you there!

What Does “Healthy Eating” Mean?

According to the Dietary Guidelines for Americans, a healthy diet:

• Emphasizes vegetables, fruits, whole grains, and fat-free or low-fat milk products.
• Includes lean meats, poultry, fish, beans, eggs, and nuts.
• Is low in saturated fats, trans fats, cholesterol, salt, and added sugars.
• Balances the calories you take in from food and beverages with the calories burned through physical activity to maintain a healthy weight.

Here are some tips to help you meet the guidelines:

• Eating fruits and vegetables of different colors gives your body a wide range of valuable nutrients.
• Include foods that contain fiber such as fruits, vegetables, beans, and whole-grains.
• Eat lean cuts of meat and poultry. Trim away excess fat and remove skin from poultry before cooking.
• Pay attention to portion sizes, especially at restaurants. Smaller portions equal fewer calories.
• Season your food with lemon juice, herbs, and spices, rather than using butter and salt.
• Choose foods that are baked, broiled, braised, grilled, steamed, sautéed, or boiled, rather than fried.
• When eating out, select a dish from the menu, rather than getting your money’s worth at the all-you-can-eat buffet.

If you have any questions regarding healthy eating please feel free to ask me!

Easy Overnight Oats

Sometimes making breakfast in the morning is hard. I don't always have time for cooking. It really is important though to eat a good breakfast because it sets up your metabolism for the day. So, one of my favorite grab and go recipes is Overnight Oats. I can make it the night before and it's ready in the morning. I will often make five of them to set me up for the week.

Overnight Oats

1/2 cup oats
1/2 cup unsweetened plain greek yogurt 1/4-1/2 cup unsweetened almond milk
1 tbsp chia seeds
1 tbsp flax seeds

 Mix everything all together and store in the refrigerator. You can add diced apple, or top with blackberries or strawberries (one of my favorites!) You can also add unsweetened shredded coconut and use unsweetened coconut milk in place of the almond milk. A scoop of protein powder can be added for extra protein. The possibilities are really endless for variations! ☺

21 Day Fix Extreme!

Did you love 21 Day Fix? Here is your next step! Maybe you thought that 21 Day Fix was too "easy" for you? Here is the program for you! Are you looking to see if you can take your body to that next level, but aren't sure how? This program is for all you. It is 30 minute workouts, and portion controlled eating. It is all spelled out for you. All you have to do is follow the plan for 21 days. Three weeks. Less than a month. I would love to chat with you about it! Contact me so we can see if this is the right program for you.

Free Clean Eating Guidance

Have you been seeing the term "Clean Eating"? Are you wondering what that is? I want to host a small free group to help teach what clean eating is.
You don't have to spend lots of money to get healthy. You just have to take the first step and then keep putting one foot in front of the other. I would love to be able to help with a menu, recipes and tips to be able to learn what it means to "eat clean". I will be starting this next Monday - January 12.
If you are interested, please private message me-or even just leave a comment to tell me you want to be included.

Healthy Chocolate Treat

Have a chocolate craving? I get them all the time! Sometimes it can be so frustrating when you are trying to eat heathier and you don't want to derail all your hard work. I came up with this as a way to tolerate plain Greek yogurt when I first started eating healthier. It is still one of my favorites.


Chocolate Yogurt

1 cup plain non-fat Greek yogurt
2 tbsp cocoa powder (hershey's dark chocolate is amazing!)
2 stevia packets

Just mix all together. If you make this ahead of time and keep in the fridge it takes on a chocolate mousse texture. Amazing!!

PiYo Deluxe and 21 Day Fix hybrid workout calendar

This workout calendar is a PiYo Deluxe and 21 Day Fix hybrid. It's a 6
day workout calendar and has workout days on Monday, Tuesday, Wednesday,
Thursday, Friday and Saturday. The workout calendar is a 8 week
advanced programme, which focuses on stripping fat and getting you
lean.

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 1	Yoga Fix21 Day Fix ≅30 mins Total Body Cardio Fix21 Day Fix ≅30 mins	Dirty 30 Workout21 Day Fix ≅30 mins Cardio Fix21 Day Fix ≅30 mins	Full Body BlastPiYo Deluxe ≅30 mins Total Body Cardio Fix21 Day Fix ≅30 mins	Dirty 30 Workout21 Day Fix ≅30 mins Yoga Fix21 Day Fix ≅30 mins	Cardio Fix21 Day Fix ≅30 mins Lower Fix21 Day Fix ≅30 mins	Upper Fix21 Day Fix ≅30 mins
Week 2	Full Body BlastPiYo Deluxe ≅30 mins Total Body Cardio Fix21 Day Fix ≅30 mins	Lower Fix21 Day Fix ≅30 mins Pilates Fix21 Day Fix ≅30 mins	Full Body BlastPiYo Deluxe ≅30 mins Total Body Cardio Fix21 Day Fix ≅30 mins	Yoga Fix21 Day Fix ≅30 mins Cardio Fix21 Day Fix ≅30 mins	Dirty 30 Workout21 Day Fix ≅30 mins Lower Fix21 Day Fix ≅30 mins	Full Body BlastPiYo Deluxe ≅30 mins
Week 3	Cardio Fix21 Day Fix ≅30 mins Dirty 30 Workout21 Day Fix ≅30 mins	Pilates Fix21 Day Fix ≅30 mins Yoga Fix21 Day Fix ≅30 mins	Total Body Cardio Fix21 Day Fix ≅30 mins Strong LegsPiYo Deluxe ≅30 mins	Cardio Fix21 Day Fix ≅30 mins Full Body BlastPiYo Deluxe ≅30 mins	Pilates Fix21 Day Fix ≅30 mins Strong LegsPiYo Deluxe ≅30 mins	Cardio Fix21 Day Fix ≅30 mins
Week 4	Upper Fix21 Day Fix ≅30 mins Dirty 30 Workout21 Day Fix ≅30 mins	Total Body Cardio Fix21 Day Fix ≅30 mins Full Body BlastPiYo Deluxe ≅30 mins	Lower Fix21 Day Fix ≅30 mins Cardio Fix21 Day Fix ≅30 mins	Dirty 30 Workout21 Day Fix ≅30 mins Total Body Cardio Fix21 Day Fix ≅30 mins	Full Body BlastPiYo Deluxe ≅30 mins Cardio Fix21 Day Fix ≅30 mins	Yoga Fix21 Day Fix ≅30 mins
Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 5	Dirty 30 Workout21 Day Fix ≅30 mins Lower Fix21 Day Fix ≅30 mins	Total Body Cardio Fix21 Day Fix ≅30 mins Cardio Fix21 Day Fix ≅30 mins	Dirty 30 Workout21 Day Fix ≅30 mins Full Body BlastPiYo Deluxe ≅30 mins	Total Body Cardio Fix21 Day Fix ≅30 mins Yoga Fix21 Day Fix ≅30 mins	Dirty 30 Workout21 Day Fix ≅30 mins Cardio Fix21 Day Fix ≅30 mins	Pilates Fix21 Day Fix ≅30 mins
Week 6	Total Body Cardio Fix21 Day Fix ≅30 mins Strong LegsPiYo Deluxe ≅30 mins	Dirty 30 Workout21 Day Fix ≅30 mins Cardio Fix21 Day Fix ≅30 mins	Total Body Cardio Fix21 Day Fix ≅30 mins Lower Fix21 Day Fix ≅30 mins	Yoga Fix21 Day Fix ≅30 mins Cardio Fix21 Day Fix ≅30 mins	Total Body Cardio Fix21 Day Fix ≅30 mins Full Body BlastPiYo Deluxe ≅30 mins	Yoga Fix21 Day Fix ≅30 mins
Week 7	Cardio Fix21 Day Fix ≅30 mins Total Body Cardio Fix21 Day Fix ≅30 mins	Lower Fix21 Day Fix ≅30 mins Full Body BlastPiYo Deluxe ≅30 mins	Cardio Fix21 Day Fix ≅30 mins Total Body Cardio Fix21 Day Fix ≅30 mins	Dirty 30 Workout21 Day Fix ≅30 mins Strong LegsPiYo Deluxe ≅30 mins	Cardio Fix21 Day Fix ≅30 mins Yoga Fix21 Day Fix ≅30 mins	Total Body Cardio Fix21 Day Fix ≅30 mins
Week 8	Strong LegsPiYo Deluxe ≅30 mins Cardio Fix21 Day Fix ≅30 mins	Pilates Fix21 Day Fix ≅30 mins Total Body Cardio Fix21 Day Fix ≅30 mins	Dirty 30 Workout21 Day Fix ≅30 mins Cardio Fix21 Day Fix ≅30 mins	Pilates Fix21 Day Fix ≅30 mins Total Body Cardio Fix21 Day Fix ≅30 mins	Lower Fix21 Day Fix ≅30 mins Cardio Fix21 Day Fix ≅30 mins	Dirty 30 Workout21 Day Fix ≅30 mins