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How to Cleanse with 21 Days of Recipes- Ultimate Reset Detox Cleanse

How to Cleanse with 21 Days of Recipes- Ultimate Reset Detox Cleanse

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In January in the Nelson home, it means time to cleanse!  I don’t know about you, but after the holidays, being off of our schedules, overeating, too many cookies, pies, and cocktails it’s time for a mega cleanse! We do the Beachbody Ultimate Reset and I’ll break it down; how to cleanse with 21 days of recipes.  First thing first, this is an INVESTMENT in you!  After the 21 days, you will add 7 years to your life and change your eating habits forever.

Before any cleanse there is anxiety, fear of failure & excitement all mixed together. But the need to kick bad habits and get back on track with our health & fitness goals far outweighs the negative emotions.

There are three phases in the Ultimate Reset Cleanse. Phase one, or week one begins to detox. It’s a pretty normal week of foods minus sugar and processed foods. Phase two, or week two eliminates all animal products by only eating whole foods & grains. Phase three, week three is completely vegan which means no animal products at all. We are eating primarily fruits & veggies to completely detox and eliminate all toxins from the body. In each phase, you gain energy, focus, better sleep, increased libido, increased awareness, and overall more alert.

Not to worry, the cleanse kit comes with everything you need from menu cookbook to daily supplements, to detailed instructions and even a special gift.

Phase I/ Week I:  Slowly weaning off animal products.

Order your Ultimate Reset Detox Cleanse Today!

This week is pretty much normal clean eating.  Clean eating is cutting out all processed foods and only eating whole foods, from the earth, the way God intended us to eat.  Not only do you detox from added sugars, but there are loads of chemicals in all processed foods as well.  I went into this an admitted caffeine addict!  I usually have 1-2 cups of espresso plus another 1-2 glasses if iced tea every afternoon.  Needless to say, I had a detox headache for the first 5 days.  Boy, that told me my body was toxic!  I am 100% mentally and physically ready!

Organic Scrambled eggs (I always top with salsa,)  1 cup steamed spinach plus 1/4 sliced avocado and 2 slices whole wheat toast.

Organic Micro green chop salad with my all time FAVORITE  homemade garlic dressing. We keep this on hand all year long.

Oats & blueberries with organic maple syrup.

Lunch on the go is organic veggies & hummus plus a salad with organic chopped veggies. 
Chopped salad & Vegan Corn Chowder. Lunch or dinner. I make a big batch of corn chowder then it’s handy for lunches.

  Quinoa, sweet potato & kale soup. This is not in the recipe book of the Ultimate Reset but it’s organic, while foods & is simple & delicious! Plus having a big pot of soup to eat from saves time in the kitchen.

Phase II/ Week 2:  This week is the official “detox” week.

Order your Ultimate Reset Detox Cleanse Today!

No animal products allowed at all.  We are eating whole grains like quinoa, oatmeal and brown rice plus colorful whole foods.  The recipes are amazing to let us enjoy so many new and interesting vegetables.  The supplements this week include the normal fiber pills 3x day 30 minutes before each meal plus a “detox” drink before each meal as well.  The detox is gentle and mild but over the week it gets a hold of the junk in our git and helps pull all the toxins out of our body.  Benefits that you start to feel are: weight loss, better & deeper sleep, clear complexion and less tired.  More focus and mental clarity.

Fresh fruit plate for two! If I’m doing this detox cleanse, the hubby is too! #Accountability baby! Tip: buy seasonal fruit in bulk, chop & put into individual contained. Prep fruit bowl or plate in the morning.

What’s your favorite veggie? What’s your least favorite veggie?
Day 9/ 21: Veggie Stir Fry for dinner tonight! Finally kicked the “detox headache!”
Feeling less bloated, more focused & natural energy.

9:21
Vegan shakeology is a lifesaver! When you don’t have time to cook an Ultimate Reste meal, you can always sub a vegan shakeology shake.  My favorite shakeology recipe is: ice, organic almond milk, 1/4 banana & water then blend! My favorite treat every day! In fact, I don’t miss a single day of getting this amazing nutrition into my body all year long!  Super Simple!

Day 13/ 21: Salad anyone?! Pretty much eating like a rabbit… Today was the first HARD day! Craving all the things I can’t have like donuts, iced tea, chili & cornbread! 

Can you guess what’s for dinner?
Day 15/ 21: Feeling less bloated, crazy natural energy, no fog brain, sleeping deep & waking up rested plus my focus is incredible!!!

15:21

The past two weeks have been a journey… After the holidays, I needed something STRICT to kick my booty back on track! I hated feeling tired all the time, low on energy, lethargic and fall deeper into bad eating habits!
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Day 17/21: feeling amazing! Less bloated, no more brain fog, crazy focus, sleeping deeply & waking up rested… Some days all I want is a burger & fries! Hey, I’m human! ?. But I have NOT caved!!
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Week 1: lost 4 pound & 1.5 inches off waist.
Week 2: lost 5.5 pounds total & 2.5 inches off waist total.
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I’m so glad to be on this journey with my amazing husband! We hold each other accountable to stick to the PLAN!! No more sugar crash!! ??
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It’s actually not that hard. Basically cut out the processed crap foods & replace with whole foods! The recipes are delicious & filing! The only way to Detox from sugar, fat, processed foods or junk food! ?
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This is the Last week/ phase III – all fruits & veggies! Pulling ALL toxins from our body, becoming alkaline & healthy! I hope to stay like this for a while even after our #cleanse!!?

karma week 2 reset cleanse

Phase III/ Week 3:  Final week of cleanse- Restore.

Order your Ultimate Reset Detox Cleanse Today!

As you restore, you eliminate grains and legumes to focus on a simple, plant-based diet.  With the simple meals, they are larger, so deprivation is never an option.  Even though you are not supposed to be working out, it’s a time to let your body rest, detox and recover, yoga, pilates, and walking are encouraged.  Deep breathing helps further detox and energize.  Stretching helps you move your body and become more open.  Walking is encouraged to help with circulation and concentrate on inhales and exhales.   Although the business of cooking has slowed down, this week your body feels more alive than ever before.

Every morning we have a fresh fruit plate or bowl of fruit.  Super easy & delish.  

Roasted veggies are so delicious! You can roast most any veggie but one of the Reset recipes is called roasted root veggies. Chop carrots, sweet potatoes, onions & beets, drizzle with EVOO & fresh herbs. Mix & roast. 

Lentil & carrot lime salad. Veggie stir fry with quinoa & amino braggs. 

Pinto beans & rice with a kale chop salad. 

Day 19/ 21: roasted root veggies & asparagus. Surprisingly filling. The cool thing is when you eat the rainbow, your skin glows!

19:21

Kale salad and homemade veggie soup is a staple to cook in bulk and eat off of all week for lunches.

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Day 21/21: Kale chop salad with a delicious cucumber, avocado & jalapeño soup! We did it!!! Completed the 21 Day Ultimate Reset Cleanse!!

21:21

 

RESULTS are IN!!! resultsAfter completing the 21 day ultimate reset, detox cleanse I lost 7 pounds and 3.25 inches off my waist.
PS: hubby lost 13.5 pounds & 4 inches off waist!

It’s not all about weight and measurements in my opinion. The overall well-being and natural healthy State my body is in right now feels AMAZING !!!

For me I needed a plan to KICK my booty and get me back in shape quick! Plus detox from all the junk!
No more sugar crashes, no more caffeine highs and lows, no more processed foods that clog up my intestines!!!

The benefits of going to the plant-based diet and completely detoxing your body are incredible!!! Clear thoughts, no brain fog, more natural energy, deeper sleep, wake up well rested, increase libido, decreased sugar crashes, lower blood pressure, weight loss, fat loss, and overall an incredible healthy feeling!

Clearly a 21 day detox is not for everybody so I want to know what do you think your biggest challenge would be to detox?

I feel so GREAT and looked cute for a fundraiser the next week!

Order your Ultimate Reset Detox Cleanse Today!

black tulle skirt

After Detox Cleanse, keep it super clean for maintenance & continued weight loss.

Kale, quinoa, roasted butternut squash with tart cherries & sliced almonds.
With my ALL time FAVORITE garlic dressing.

kale butternut squash salad

Seared salmon, steamed green beans and quinoa, cherry tomatoes and arugula salad.

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I LOVE seeing changes in my body from the inside out, cleaning out my gut & having more focus!

Order your Ultimate Reset Detox Cleanse Today!

The post How to Cleanse with 21 Days of Recipes- Ultimate Reset Detox Cleanse appeared first on Karma Nelson Fitness .

Source: Karma Recipes

Eat More to lose weight

Eat More to lose weight

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Let’s you want to lose a few pounds. What is the first thing you might do? Reduce the amount you’re eating—especially cutting back on processed junk food. We’re talking to you, pizza, fries, wings, and nachos.

It’s a good idea to keep an eye on how much you’re eating when the goal is weight loss. But it’s also possible to take it too far. In some cases, not eating enough can seriously mess with weight-loss efforts, especially if you’ve already lost some weight and have hit a plateau.

Here’s when, why, and how eating more might actually help you lose weight

Sounds crazy right?  Eat more to lose weight.  It’s true, if you are eating the right foods!

It may seem crazy to say ‘eating more can sometimes be the key to losing weight,  but when you are talking about the type of food you eat, then this might not be as insane as you think.

Most of us like to eat… and eat a lot!  To slay lean & healthy, think in terms of eating in volume.  The more we eat, the more our brain tells our body we are full.  You don’t get very much food when you munch on traditional processed snacks like crackers, cookies, and cereal bars—even the ones with good-for-you ingredients like dried fruit and whole grains.   Not to mention those processed foods are filled with artificial ingredients that actually make you fat, aka SUGAR!

Eating too little can sabotage your weight-loss efforts.

Let’s say you’re seriously undereating. At first, you might lose weight. But after a while? Your body starts to panic.

When you are not eating enough calories or fuel, your metabolism actually drops, and you burn fewer calories. ,” Your body’s response thinks it is in famine and wanting to conserve energy (aka hold on to those calories).  Your body needs to know enough calories are coming in to feel safe, and support energy needs, but also the right proportions of nutrients (carbs, fats, proteins) and vitamins and minerals to fuel your energy.

The type of food matters.

When you eating more to lose weight can work in your favor is when you’re prioritizing high-quality whole foods over processed foods.

Often people forget that it is not always about the physical amount of food you are eating, but also the type of food. .

For example, living on protein bars isn’t exactly the same as eating a well-balanced diet of voluminous fruits, veggies, whole grains, and lean proteins. It might look like you’re eating more food in the second situation, but you’re actually giving your body more to work with that can be turned into fuel.

You should consider eating more complex carbs and high-fiber foods compared to simple carbohydrates and highly refined and processed foods.  Complex carbohydrates and fibrous foods take longer to digest so your body uses more energy (or calories) to break them down. So, try increasing the amount of raw foods such as fruit, beans, grains, and vegetables in your diet.

Raw foods are foods in their natural state, the way God intended us to eat.  If you nosh on whole, raw foods, you can eat more foods and will actually lose weight.  For example, a quarter-cup of raisins contains 54 calories, but you can enjoy an entire cup of grapes for 62 calories.  That’s because they contain very little water.  For a voluminous, water-dense snack, dip vegetables rather than chips into salsa. Or enjoy a bowl of vegetable soup or Greek yogurt with fruit.

 

75% of your diet & nutrition should consist of raw food.

This means healthy food options are fresh fruits, vegetables, nuts & beans.  Not only does this allow you to eat more and stay full longer, it also helps with health issues including digestion, inflammation in the body and premature aging.  Eat more food to lose weight as well.  I recommend eating 5-6 small meals every 3 hours to keep your metabolism running strong.    Eating raw, whole foods most of the time also allows the brain to have better mental clarity and thinking power!  Who doesn’t want that! Easy ways to swap BAD foods for RAW healthy foods:

Breakfast

  • Replace sugary processed cereal for oatmeal with chopped apple and cinnamon.
  • Have an egg white omelet loaded with fresh veggies
Snack

Lunch

  • Think salad and raw veggies for lunch and add in nuts or avocado for beneficial fat fighting “good fat.”
Dinner
Dessert
  • Eliminate sugary sweets and replace with sweet, filling and super satisfying snacks like baked sweet potato, banana chips with a dash of cinnamon for extra zip or apple slices with natural nut butter.
Drinks
  • Fill up on water and vow to never drink a soda again.
It is not easy giving up all the baked comfort foods and completely move over to eating raw foods.  But I can say that when you choose healthy food options, you will actually eat more to lose weight.  You don’t realize this until you try it, so many amazing things will happen to your body from the inside out.
Top 5 benefits of eating Raw:
  1. Energy. Your energy will be insane and you will feel amazing.  The typical afternoon slump is recharged by an apple or an orange rather than a candy bar and cup of coffee.
  2. Focus. Eating raw helps you have better mental clarity and focus.
  3. Regularity.  You should have 2 normal bowel movements per day.
  4. Sleep.  You will have better sleep and actually need less of it.  I wake up less groggy and more energized.
  5. Eat more to lose weight!  One of the best benefits of eating a raw food diet is that you can actually eat your hearts content and you will actually lose weight!  Endless salad bar will not give you that tired sluggish feeling and a need to unbutton your button after a meal.

Regardless of how exactly you go about becoming a healthier you, try to incorporate more healthy, raw food into your day to promote weight loss.

The post Eat More to lose weight appeared first on Karma Nelson Fitness .

Source: Karma Recipes

Chia Seed Pudding

Chia Seed Pudding

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For anyone that has kids, you know how crazy mornings can be. Some mornings trying to get all 3 of my kids awake, dressed, and dropped off to school on time is nothing short of a miracle! This is where my love for quick and easy breakfasts came in. I had always seen pictures people post of yummy looking chia seed pudding but I always thought,”looks really good but way to complicated to make”, so i would pass. One day however I was curious to see how it was actually made and it was so simple!! Since then, chia seed pudding has become one of my go to breakfasts or healthy snack.

The name chia seed pudding makes it sound like a dessert but it’s actually full of great nutrients and very good for you! For any of you nutrition buffs, one ounce of chia seeds contains 4 grams of protein, 11 grams of fiber, and a ton of healthy omega-3 fatty acids, which are believed to help prevent heart disease. Chia seed pudding is simple to make, requires no cooking, and can be customized with an endless variety of toppings. I always love it with strawberries and blueberries.

Chia Seed Pudding 

Ingredients:
1½ cups unsweetened almond milk or coconut milk
1 Tbsp. raw honey
⅓ cup chia seeds
½ tsp. pure vanilla extract (optional)

Preparation:
1. Combine almond milk, honey, chia seeds, and extract in a medium bowl; mix well.
2. Cover bowl; refrigerate for at least 4 hours or overnight, mixing after 2 hours.
3. Layer pudding with your choice of fruits, nuts, or granola.

The post Chia Seed Pudding appeared first on Karma Nelson Fitness .

Source: Karma Recipes

Benefits of Cross Training Your Workouts

Benefits of Cross Training Your Workouts

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Benefits of Cross Training Your Workouts

We’re all a bunch of creatures of habit. Time and time again we fall in love with a routine we like, whether that be in our personal or professional lives – and in workouts – and we refuse to change. It’s easy because it’s what we know and what we feel comfortable with. And it works.

Well, at least we THINK it works.

When it comes to having an efficient and killer workout that’s going to benefit you from a total body perspective, more people are realizing that the same, tired old routines don’t cut it anymore. In fact, being a creature of habit often has a detrimental impact simply because we aren’t benefiting our body with a one-dimensional approach. Instead, an increasing amount of workout enthusiasts are switching to cross training.

Cross training is a way to alternate workout routines to increase performance and overall fitness. For example, avid runners who do nothing but pound the pavement several times a week will not see as much benefit from those workouts as they would adding in core strengthening exercises and weight training.

A momma like me who likes to sweat off the pounds at home with the same old high intensity workout videos might want to consider shocking the body by doing something different.

When you switch to cross training your workouts, there are endless possibilities to your workouts. Here are a few:

*Swimming                         *Cycling

*Running                             *Biking

*Aerobic dance                   *Yoga

*Stair climbing                   *Weight training

*Pilates                                 *Resistance training

 

Think of your body like a car. To keep a car working at an optimal level, you can’t just fill it up with motor oil every 3,000 miles and expect it to last you another 15 years. Quite the contrary. Instead, you need to be checking the fuel filter, the tire pressure and even the engine.

The same goes for your body. To be in peak physical condition, you can’t just go out for a 10-mile run every two or three days. You’ll eventually break down. You must pay attention to all the muscles in your body, not just the ones used in a specific activity.

A perfect example was a girlfriend of mine who wanted to compete in one of those crazy obstacle course mud runs. She knew it was a long race, so she focused strictly on her cardio and nothing else. Big mistake. Those races require you to jump, dive, dip, climb, and dodge all sorts of obstacles. She wasn’t prepared. Her body wasn’t prepared. And as a result, she ended up suffering through the race instead of enjoying it.

If you aren’t yet convinced on the power of cross training your workouts, here are 5 key benefits:

Fewer injuries – Cross training your workouts helps improve flexibility and eliminate most injuries that pop up simply due to overuse. A runner can become an elite runner if he/she pays attention to all the muscles in their body, incorporating everything from weight training to core strength conditioning.

Leaner body, burn more calories – It kind of goes without saying that by tricking your body with a different set of workouts (tire flips, box jumps, moving from the treadmill to the Stairmaster) will force it to work in different ways and thus, burn more calories. You should notice a considerable difference in the mirror.

Greater training volume – Simply put, you can do more over a longer timeframe and not get winded or worn out. Period. As they say – bigger, faster, stronger.

You won’t get stuck in a rut – To me, there’s nothing more boring than the same tired workout day after day and week after week. From a “looking forward to something” perspective, I just don’t see how anyone can stay motivated with their training by doing the same thing all the time. Switch it up.


Adapt to change – I put this as the last benefit on purpose. I started this blog by talking about many of us being creatures of habit. That can be with our workouts, but we also need to break a mental sweat, too. By switching things up in your workout, you learn to adapt and possibly carry it over to your professional and personal life. It can help set a new standard, and help you better handle this crazy thing we call life.

As always, I’m here to help you live a healthy and fit lifestyle. If you need any help with cross training, or any other topic, don’t hesitate to reach out to me through this website, email or on social media. It’s what I am here for. It’s what I enjoy. Also, checkout our latest fitness & nutrition products today!

The post Benefits of Cross Training Your Workouts appeared first on Karma Nelson Fitness .

Source: Healthy Life

Fish Tacos with Mango Salsa

Fish Tacos with Mango Salsa

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Being a southern girl, we love all things spicy, flavorful and if you can wrap it up in a tortilla, even better!  Our families schedule is always super busy so I love my stock of quick and healthy recipes. To make things simple I tend to keep Tuesdays as Taco Tuesday. The kids(especially my boys) love this and it has kinda turned into tradition. One of my favorite taco recipes to make is Fish Tacos with Mango Salsa.

Can you say YUMM! Also, this meal is super easy to make in less than 30 minutes which is my kind of cooking. I know what some of you moms are thinking, “yeah right, I’ll never get my kids to eat fish”. I used to think the same thing so I searched out some yummy fish recipes that would get my kids interested. You know the kinds that make fish not taste like fish! haha Well, these fish tacos with mango salsa is one of the recipes that have made my kids fall in love with sea food. Now they ask for these fish tacos with mango salsa almost every week.

So, give this recipe a try and you family will be eating Taco Tuesday every week!

 

Fish Tacos:

  • Start with 4-6 fillets of cod or mahi mahi.
  • Sear in pan with 2 tbsp coconut oil.
  • Season with Mrs. Dash chipotle seasoning or your favorite seasonings.
  • Cook each side 3-5 minutes.
  • Fish should be white and firm.

Mango Salsa:

  • 1 large mango, peeled and diced
  • 2 Tbsp feta cheese
  • 1/4 cup chopped fresh cilantro
  • 1/3 cup chopped red onion
  • 1 large avocado, diced
  • 1 Tbsp fresh lime juice
  • 1 Tbsp olive oil
  • Salt and pepper, to taste

I think fish tacos are best when served in corn tortillas plus it keeps the recipe healthy. Once fish and salsa is prepared all you doc is add the fish to the tortillas and top it off with the mango salsa. Bam, so simple! These Fish Tacos with Mango Salsa are also really great for parties. Every time I make them they are gone in minutes. Also, the mango salsa is really good when served with corn ships as an appetizer!

 

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Source: Karma Recipes

Power of the Mind

Power of the Mind

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Power of the Mind – You are what you think and believe

I was thinking at breakfast today about the power of mind, and how some of us – regardless of how smart we are or how many college degrees we have – haven’t completely learned to harness that power. We may not be in control of every situation in life, but we are always in control of how we think.

How we think directly impacts who we are and what we will become.

I know I’m probably going too deep here, but stay with me because I think this is good to talk about. We are what we think and believe. If we’re constantly telling ourselves out loud, “Oh, I’m fat,” subconsciously we will see that as our self image no matter how much weight we lose. From there, it becomes easier for us to doubt how good we are at our jobs and we will make excuses for why we weren’t able to get our workout in on a particular day. Simply by thinking negatively, it creates an equally-negative domino effect.

It’s funny because when it’s a situation we think we can control, like creating a healthy lifestyle or preparing for a big promotion, we put a plan in place and we step up emotionally, mentally, and physically to the challenge. If it’s something we don’t think we have control over, the tendency is to falter under the pressure. We don’t know what to do, we panic, and we lose all sight of logic.

Simply put … stuff happens. But we each have a mind of our own, and we can imagine life happening however we want it to happen.

There’s a lot of helpful information online, from self-help books to inspirational quotes, blogs, articles, and fun quips like, “when life gives you lemons, make lemonade.” All of it is meant to help find perspective.

But the first step, in my humble opinion, is to incorporate faith. I’m often reminded of this passage:

Looking for the Good:

Gold’s plan will not lead you where God’s plan cannot keep you. Of course, life has its bumps and bruises. There are good times and difficult times and the challenge is to find your God moment in both types of experience. When do you praise and worship God? When it seems that life is going well and He is answering your prayers and you have relatively few problems? Sure, it is easy to praise then. But, when the bumps come along and you seem to be directed into u-turns, how do you adapt? When God is in control, there is no reason to expect the worst of a changing situation. In fact, you can look for the surprises of His new plan and see what He has new for you. Sort of like “when life hands you lemons, make lemonade.” When you find yourself in the problems of life (the mud puddle) look for the blessing He will give (fish in your pockets)! You can avoid having ulcers by adapting to the situation: If you fall in the mud puddle, check your pockets for fish.

I talk often about faith in God, and my husband Brett and I have made it the foundation for everything we do as a family. Once you have faith, you will find it easier to deal with any difficult situation or decision – and see the blessings in them – even if you can’t completely control the outcome.

From there, other steps you can take include:

  1. Take a step back – Before you jump to an irrational thought or give up on the world, take a step back, breathe, and think about the bigger picture. Is this something you should be worrying about now? How big is this issue in the long run? Oftentimes, the answer presents itself naturally.
  2. Ask for support – If you find yourself alone in a difficult situation, ask for help. Oftentimes, someone who is not facing that decision or situation can offer a different perspective, or even tell you exactly what you need to do after having once gone through the same thing themselves.
  3. Look back on what you have accomplished – Sometimes it’s easy to throw your hands up and quit. Instead, look back at all your accomplishments in life and think about how you have overcame similar struggles. What did you do then that can be incorporated now? Own the situation, regardless of the unknown of what might happen next.

 

As always, I am here to help with your Health, Fitness & Wellness goals!  Checkout our latest fitness & nutrition products today!

The post Power of the Mind appeared first on Karma Nelson Fitness .

Source: Healthy Life

Greek Grilled Chicken Wrap

Greek Grilled Chicken Wrap

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Sometimes I think lunch is the hardest meal to make healthy. It’s so tempting on busy days to just pull through the drive thru and get something quick. Well that may sound great but for those that are trying to eat healthy or loose weight, that isn’t the best choice. Here is a quick and healthy lunch recipe for you to enjoy!

So, leftovers are a big thing in our house and I will always try to make more of something to use the next day for lunch. One day I had some leftover grilled chicken from the night before and I was thinking of something different to make. After looking at everything in my fridge I decided on a Greek grilled chicken wrap! Just typing about it makes my mouth start to water. haha

A few of my favorites I always keep my fridge stocked with are hummus, tomatoes, onions, and some type of lettuce. All of those make for a perfect greek grilled chicken wrap. Making a wrap like this is super simple and changeable to your taste buds. I love anything with hummus and feta so I usually tend to lean that way but you can mix in your own favorite veggies.

Ingredients:

  • Tortilla’s (I like the Sun Dried Tomato or Spinach tortillas)
  • Grilled chicken
  • Hummus
  • Feta cheese
  • Chopped romain lettuce
  • Tomatoes
  • Chopped red onion
  • Avocado

*Green bell peppers and cucumbers are also super tasty to add to your greek grilled chicken wrap. I just didn’t have any in my fridge at the time! haha

Add all the ingredients to your tortilla and there you have it. Have fun making your wrap and enjoy this healthy and delicious lunch recipe!

As always, I am here to help with your Health, Fitness & Wellness goals!  Checkout our latest fitness & nutrition products today!

 

 

The post Greek Grilled Chicken Wrap appeared first on Karma Nelson Fitness .

Source: Karma Recipes

Meet the CEO

Meet the CEO

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Meet the CEO – A little bit about me and my family

It is important to me that I connect with the clients I help every day in my virtual health, fitness and coaching business. I know I say all the right things, preach only those activities that promote a healthy and fit lifestyle, and I sure do come across as someone who has endless energy and confidence.

But truth be told, I am a work in progress – just like you.

I don’t pretend to be something I’m not, which is why I am sharing this with you in this blog post. It’s important that you know the real me. I’m a wife and proud momma of three beautiful children and I struggle to keep up at times with game schedules, keeping the house tidy, running a business, taking care of myself and putting a healthy meal on the table each night for my family. I don’t always eat the best, and as much as I love to get up and workout, I absolutely despise my alarm clock some days.

I’ve battled depression, anxiety and Lord knows what else along the way. But I’ve always been a firm believer in five guiding principles – faith, family, fitness, fashion and fun. If I can impart those same principles to my amazing clients and help them lead a better life, then I am living a fulfilled life.

My family has been blessed enough to be featured in several articles over the last few years. We’ve used each article as a platform to help other families in unique ways. Below is an article that ran in the September 2016 issue of Lantana Living Magazine.

In the article, we talk about making time for what’s most important – family. Too many families out there don’t know how to make time, but it’s as simple as using a calendar!

Please read the article below.

The Nelsons: Making Time For What’s Most Important

Brett and Karma Nelson are as busy as they’ve ever been in their professional lives – Brett the owner of a  growing family law office in Flower Mound and Karma a successful health and fitness coach. So to say their calendars fill up quickly would be an understatement.

But this happily-married couple from Lantana will undoubtedly find a way to carve out quality time together, whether that be a quick night away for just the two of them, or a family dinner with their three children.

The Nelsons make time for what’s most important, which in this day and age feels like everything.

“Here’s the thing, we are all busy,” said Brett, who owns Nelson Law Group, P.C. “Our businesses are growing and our activities are increasing, but you can’t lose sight of the relationships that are important. In my practice, I see far too many people focus too much attention on everything but their marriage and families. If you don’t make these relationships a priority, you will have trouble in these areas.”

This is the season to send our children off to school, and while that is an exciting time, it can also be exhausting. After all, you’re re-acclimating your easy-going summer lives to packing wholesome lunches before the sun comes up, homework, constant adjustments to work schedules to compensate for the kids’ extracurricular activities, and of course, the dreaded early-morning drop off lines at school.

On top of all that, we have to find ways to keep growing our businesses in this fast-paced life.

Everyone here at Lantana Living felt Brett and Karma Nelson were the perfect September cover story because, well, they are in the middle of all that. They each juggle extremely popular and growing businesses while committing themselves to being the best possible spouse and parent they can be.

They’ve become known for offering quality advice on everything from marriage to faith and family. They insist they don’t have all the answers, but trust us when we say they typically come pretty close.

It begins, as the Nelsons tell us, with a calendar.

At least once each month, Brett and Karma sit down and compare their respective calendars. And we’re not talking about skimming the surface of proper scheduling, either. We’re talking about a total deep dive.

This includes cross checking Brett’s schedule to see which days he needs to be in court with the various things that Karma has going on, which can include training seminar trips or late coaching calls for her virtual health, fitness, and coaching business.

They’ll carve out time for a date night, and to make it all run as smooth as possible, Brett and Karma will get their children involved by divvying up responsibilities around the house. Speaking of the kids, the couple gets even more calculated and intentional with school and extracurricular activities. Those can actually be a beast in and of themselves.

They have three children, all in different schools and all with different responsibilities. Their daughter Lucy, 14, is a freshman at Guyer and needs someone to take her to school each day. She practices four and sometimes five times  per week with the Thundercats competitive cheer team  at Cheer Athletics in Plano.

Pierce, 12, is in the sixth grade at Harpool Middle School and is starting his first season of tackle football with the Lantana Wildcats. He also takes guitar lessons. Peyton, 9, is a third-grader and plays just about every sport, including football, baseball and basketball. He also takes drum lessons.

To keep up with it all and still have the wherewithal to adjust on the fly, the Nelsons chart everything from schedules to chores, church obligations, and other responsibilities. Everything has its place in the calendar, and it’s organized.

They’re very intentional, they’re extremely calculating, and they are almost always on top of their game.

“When you run a big family like we do, you have to stay on top of it or else it could break down into total chaos,” Karma said with a laugh. “Even if it’s just once a month, you have to prioritize. There’s been times where I haven’t been on top of it, and all it does is stress me out, which stresses the kids out because then they don’t know what’s going on, either. I try to prep the night before and go over the next day’s activities so everyone knows what to expect.”

Karma added, “But trust me, there are constant adjustments to our calendars.”

Is it really as simple as using a calendar? Productivity experts say absolutely. When done effectively, using a calendar helps you avoid taking on more than you can handle, add contingency time for the unexpected, have enough time for family and friends, exercise and hobbies, and achieve a good work-life balance.

For Brett, it’s that work-life balance that is the most important piece.

Sure, Nelson Law Group – which focuses on everything from family law to personal injury, civil litigation, estate planning, and small business legal needs – is a big part of Brett’s life. There were times in the past, he said where he would get up at 3:30 a.m. and stay at work all day – oftentimes not coming home until after 8 p.m. It can be easy to get caught up in chasing the mighty dollar, but all that did was put pressure and strain on his family.

“In the past, I would have been quick to get angry, say, ‘I don’t have time for this,’ and just rush off to what I felt was more important at work,” Brett said. “But this family is important.”

With a renewed mindset, he’s found he can put his family and God first while still making his clients happy.

Karma has had a similar mindset shift. Through partnering with BeachBody to start her own business, she has the opportunity to help busy mothers everywhere who need that extra push to realize their fitness goals and potential for a healthier lifestyle.

Karma, as you probably guessed by now, is a busy momma as well. She realizes all mothers need that extra push. You would think it all comes naturally for someone as fit as Karma, but like everyone else, it takes work and dedication. But she continues to find ways to always be there for her children first.

Perhaps that’s the biggest reason why she remains so successful.

The Nelsons have been married for 15 years, and as Brett puts it, Karma is the most attentive mother and caring wife he could ever hope to have.

“You have to honor that time with your family,” Karma said. “We cherish our two nights per week that everyone can sit down and eat dinner together.”

And it all circles back to scheduling.
“When you plan in advance, the expectations are clear for everyone – even us as parents,” Brett said. “There’s no stress on the relationship because everyone knows where everyone is supposed to be, what they are doing and when they can be in the mix to chip in. You have to be intentional, organized, disciplined, you have to have fun, you have to laugh, and you have to prioritize all of it. Everyone I’ve talked to has said that if you don’t do that in your daily life, you won’t do it at work.”
Karma and Brett juggle careers with the typical trials and tribulations that go along with any marriage. That’s quite a load, and it’s not hard to see why their calendar fills up so quickly. But they are committed to one another, and insist on beginning and ending each day with family time.

It’s the sort of balance every family could stand to have more of.

“I feel like I’ve been running my business all my life, and the principles I followed that provided me with a good career are equally applicable when it comes to my family,” Brett said. “It’s a lot of work, and our calendars fill up fast. But Karma and I are blessed to have the family we have.”

If you would like to read more great advice from my family, please visit the following links:

http://www.lantanaliving.com/brett-nelson-is-conscious-of-his-role-as-business-owner-husband-and-father/

The post Meet the CEO appeared first on Karma Nelson Fitness .

Source: Faith Family

Avocado & Tomato Breakfast Toast

Avocado & Tomato Breakfast Toast

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A while back I was at a cute local cafe for brunch with one of my friends and I ordered this delicious avocado & tomato breakfast toast. One bite made mouth wanting more and more! haha

Later that day I was thinking to myself, “hey, I could totally recreate that yummy avocado & tomato breakfast toast”! It was so simple; a fried egg, avocado, tomato, turkey bacon, and seasonings. I could enjoy that amazing breakfast everyday! What?!

So I tried it out one day.

  • 1 fried egg
  • 1 piece whole wheat toast
  • 2 pieces of turkey bacon
  • 2-3 slices of tomato
  • 1/2 an avocado
  • salt & pepper to taste
  • 1 pinch of garlic powder

I like to cook my egg over easy so the yoke is still a little runny but feel free to cook however you like. Heck you could even do scrambled eggs.

When everything was cooked and I took my first bite, it took me right back to brunch in that little cafe. Now, it wasn’t exactly like the avocado & tomato breakfast toast I had at the cafe but it was very close and still was oh so yummy!

This is such an each breakfast to make and is packed with lots of protein and other nutrients that is perfect to fuel your body for the day! Give this recipe a try and you will instantly fall in love.

As always, I am here to help with your Health, Fitness & Wellness goals!  Checkout our latest fitness & nutrition products today!

 

The post Avocado & Tomato Breakfast Toast appeared first on Karma Nelson Fitness .

Source: Karma Recipes

5 Workouts You Can Do At Work

5 Workouts You Can Do At Work

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We all need a stable job so that we can provide for our families, but sometimes it feels like we are spending all our time at work. You know the drill: a major big wig is coming in from out of town and lately you’ve been spending all your time tweaking that big proposal you’ve been working on. And even when you cross that bridge, another project will take its place.

The truth is that whether you are salaried, a shift worker, or self employed, the average person works about 47 hours per week. You’re probably eating fast food in your car or at your desk, and the workouts you used to do religiously are now few and far between.

It’s a wonder how you find the energy to crawl into your own bed at night!

Well I’m here to tell you there are ways to squeeze in mini – yet effective – workouts when stuck at work. Some require you to think outside the box, but they are possible and range from yoga workouts like core breathing and shoulder circles to stretching, chair squats and even burpees.

When you’re stuck in a cubicle working all day, I’m sure you’re willing to try anything, right?!?!

Here are 5 workouts you can do at work!

  1. Wall Squats – Wall squats are great because you can get them done practically anywhere, leaving you no excuses. Think about it, you’ve got your cubicle, office, hallway walls, even while leaning against the door in the bathroom! Yes, I just wrote that. But it’s so true. Even if you are dressed up in a pant suit or a dress, you can still discretely bend your knees and slide down the wall until your knees are at a 90-degree angle. Hold that for 30-60 seconds.
  1. Lunges – If you have an office with a door you can close for privacy, do a few rounds of lunges from your desk to the office door. If you don’t have a door, there’s a hallway somewhere. I have a nurse friend who does lunges with her team every time they have to go down a particular hallway at the hospital. Make it a habit of doing lunges to and from the water fountain.
  1. Take the stairs – Duh! If you work in an office with stairs, maybe those that lead to the HR department or accounting – use them! Why take the elevator when you have a perfectly functional workout area available to you? Odds are, you will be able to take the stairs in peace since everyone else will be using the elevator. You’ll reap the rewards, trust me!
  1. Tricep dips on your chair – You’re sitting in your chair all day. Why not use it as a workout tool. Sit on your chair, place your hands on the chair for support and walk your feet out in front until you are in a position with your thighs parallel to the floor and with your knees bent. Bend your arms at the elbow and lower your body down. You can do these all day to increase intensity.
  1. Chair abs – Yes, chair abs! Simply place your hands behind your head and lift one knee toward your chest as you crunch, trying to touch opposite arm to opposite knee. This move will strengthen your core.

There are plenty of other options on top of these 5 workouts you can do at work to make the most of your day. For example, if you are used to eating at your desk while working at the same time, use your legitimate lunch break – you know, the one required by law that your company provides – to sneak into a local gym for 30 minutes. You can get a lot done in that time.

Just think outside the box, and you’ll be surprised what you can accomplish.

As always, I am here to help with your Health, Fitness & Wellness goals!  Checkout our latest fitness & nutrition products today!

The post 5 Workouts You Can Do At Work appeared first on Karma Nelson Fitness .

Source: Healthy Life