Don't Wish for It, Work For IT!

We all have goals and dreams, and we all wish for those to thing to happen to us.  Some people play the lottery every week, wishing that their numbers are called.  Some people wish that the perfect job falls in their lap.  Some people wish for the perfect deal, and then some see success happens to other people and wish it could happen to them.  But with all success there was some WORK!  You cannot wish for anything to happen.  Things don't happen on a wish.  Life is no storybook, Success happens when you WORK for Success to happen.  On the path to success, other opportunities may present themselves and you may feel lucky but those opportunities came because you were ready and willing and working hard to make it happen.  So Message is:  DON'T WISH FOR IT!, WORK FOR IT!

Top 5 Fit Life Approved Recipes

1. Chinese Chicken Lettuce Wraps

Ingredients:

• Green Giant "Living Butter Lettuce" (can be found at target)
• Ground Chicken
• 1/2 of yellow and purple onions diced
• 3 cloves garlic diced
• 3 tbsp housin sauce
• 1 tbsp rice vinegar
• 2 tbsp low sodium soy sauce
• Green onion
• Bean Sprouts

Directions:

 Brown chicken first. Sautee 1/2 diced yellow and purple onions, 3 cloves of garlic diced, 3tbsp of housin sauce, 1tbsp of rice vinegar, 2 tbsp low sodiumsoy sauce. After 2-3 minutes I added 2 chopped green onions and 1/2 can of drained bean sprouts (I like these better than water chestnuts they recommended). And done!

Cook Time: 30 minutes

2. Avacoda Mayo

Ingredients:

•  1/2 avacado
•  2tbsp olive oil, 
• 1/2 fresh lemon juice,
•  1/4 tsp of sea salt,
•  1/2 Tsp of black pepper,
•  1/4 tsp of cayenne pepper. 

Directions:

I blended with an immersion blender for all of 10 seconds and finished with a fork. Really easy and surprisingly yummy.!

3. Powerful Protein Ball

Ingredients:

• 1/3 cup Natural Peanut Butter
• 1/4 cup Raw honey
• 3 tbsp Ground flaxseed*
• 1- Scoop of Protein powder**
• 3-Tbsp of Dark Chocolate Chips***

DIRECTIONS:
1. Mix all ingredients together until fully incorporated.
2. Make 1-inch balls (appx 1 tbsp. - we find a large melon baller works great, especially if you prefer smaller bite-size balls)
3. Refrigerate to firm (but they are so good you'll love them room temp. too)
4. Enjoy as an "on-the-go" breakfast or a mid-day snack.

*can substitute quick oats for flaxseed - it does change the texture
**we have made this with both Chocolate and Vanilla Protien powder and either one tastes YUMMY!!!
***you can add the chips in whole or chop them up for small bursts of chocolate if you prefer. Either way - you can't go wrong.

4. Totally Turkey Tacos

Ingredients:

• Ground Turkey
• Low sodium Taco seasoning
• Lettuce ( get lettuce that can replace the tortilla in a regular taco)
• Black beans
• Diced Tomatoes
• Salsa
• Low fat shredded Cheese

Directions:

Really simple! Brown your turkey meat, then follow the directions on the back of your taco seasoning. Once meat is finished cooking, add meat to lettuce and put your favorite toppings (black beans, tomatoes, salsa, cheese, etc)!

5. Snickers Smoothie

Ingredients:

• Peanut Butter
• Trutein Protein 
• Hershey Cocoa 
• Chobani Greek Yogurt (Vanilla)
• Silk Almond Milk Light

Directions:

Add a scoop of each ingredient and 1/2 cup of milk. Blend together until desired thickness and enjoy!

SHUT UP AND LISTEN!!!

SHUT UP!  Seriously SHUT UP!

Don't Say Nothing and Listen!

YOU ARE WHERE YOU ARE!  Your body and mind is where it is but that is not where it is going to be because you will change.  Things will get better or worse but they will NOT stay the same. Good News is that it is YOUR CHOICE! You can do nothing and things get worse you you can do something and improve your Life!  2016 CROSSROADS!

YOU CAN DO BETTER!  I don't care where you are or what you have been doing, you can do better.  You can pursue perfection, you can get to the Next Level.  But you have to Shut Up and Do It!

REASONS WHY YOU CANT! - There are many reasons you can use to not do it- But you will Shut Up and Listen to ME not YOU!  Now it is time to Listen!  You are going to commit to making changes in your life in order to get stronger and healthier - YOU ARE IN CONTROL!

GUESS WHAT - IF YOU DO NOTHING - IT GETS WORSE.  At this point you may not listen and you will sit and do nothing but It will get worse. You will get weaker and Fatter - sorry that is life but you don't have to live that life, you choose to live that life!  If you want more, it is right there for you but you have to SHUT UP AND LISTEN!    Don't worry I am in the same boat, in 2016 I am following my own advice to SHUT UP AND LISTEN! I have my own coaches and mentors to SHUT UP and LISTEN TO!

PLUG INTO THE FIT LIFE!

  "It does not matter where you are, the only thing that matter is where you are going?"  

SNACKS is that Spark to Rev your Metabolism!

Snack – A small amount of food eaten between meals!!!!

Most of us love snack time…..it probably sticks with us from our younger school years when snack time meant cookies and juice and a little bit of down time from our school time.   Snack time should always remain a special part of your day, even as we get older an

d become even busier in our lives.  Snack time is an opportunity for us to unwind for a few minutes and enjoy the fulfillment of nourishing our bodies in order to be able to keep pressing them along the rest of the day. 

Unfortunately, snacks have a tendency to be unhealthy.  The “snack” aisle at your local grocery store is filled with all of the processed, high sugar items that do not actually fuel and nourish your bodies, nor give them the energy they need to keep pressing them on.  In return, these types of snacks lead you to unhealthy cravings, overeating, and weight gain (especially as we age). 

I believe it is time for us to shed some light on the beauty of snacking and begin flooding our bodies and our children’s bodies with the kinds of snacks that will sustain our appetites, fuel our energy levels and keep our minds intact throughout your day.  Healthy snacks also help to keep your sugar levels steady, which ward off irritability and impatience, and increases your metabolism, as a result, burning more FAT! 

So, here’s the dilemma.  Snacking adds an extra step to our already overbooked lives.  Convenience has become the mantra to our daily lives.  Picking up a pre-packaged bag of snacks seems so much easier than planning ahead and preparing snacks.  Even worse, some people are so busy that they go an entire day without nourishing or fueling their bodies at all. 

What are we lacking????  KNOWLEDGE!  What ARE those healthy, convenient snacks that you will love????  That’s where The Fit Life Coaches come in.  We dedicate our time and our energy to researching these things so that we can give YOU the knowledge you need to EMPOWER you so that you can live the Fit Life.

To get the biggest bang for your buck, your snacks should be a good balance of Protein and carbs.  The right amount of protein will keep you feeling full and the appropriate amount of carbs will help to sustain your blood sugar.   Here is your list of Fit Life approved snacks recommended by your very own Fit Life coaches:

Protein Bars   - The benefits of protein bars is the simplicity and convenience, it doesn’t take any preparation.   The downside of protein bars is they can be costly.  Having said that, here are some of our favorite protein bars. 

·        Quest Protein Bars (so many different flavors to choose from)

·        Advo Bar (Advocare)

·        Pure Protein Bars

·        Think Thin

Protein Powder –

·        Advocare Meal Relacement Shakes

·        Advocare Muscle Gain Protein Shake

·        Trutein Protein Powder

·        Bod-e

·        Quest Protein Powder

High Protein Snack Choices:

·        Cottage Cheese/Fruit

·        Beef or Turkey Jerkey

·        Mixed nuts or trail mix

·        Hard boiled eggs

·        Deli Roll up (low fat or weight watchers cheese stick with ham or turkey wrapped around)

·        Hummus and carrots

·        Brown rice cakes or slice of whole wheat toast with 2 tbs. of your favorite nut butter

·        Greek yogurt

·        Edamame

From time to time, we find ourselves having some extra time and wanting to be creative!  Here are a few extra healthy snacks that take moderate preparation:

Fiesta Turkey Mini Tostados (Biggest Loser Family Cookbook) :

40 Bakes Tostitos Scoops

Olive Oil Spray

1 pound extra lean ground turkey breast

Ground black pepper

1 cup medium or hot salsa

Place a large nonstick skillet over medium-high heat.  When hot, lightly coat with olive oil and add turkey, season.  Cook, breaking turkey into bite sized chunks until no longer pink.  Stir in the salsa, divide evenly among the scoops.

Hummus – Tuna English Muffins

1 16 oz can chunk light tuna in water, drained

¼ c roasted red pepper flavored hummus

2 whole wheat English muffins

4 slices red onions

Mix the tuna with the hummus and spoon evenly on the muffin halves and top each with a slice of red onion.

In conclusion, 2 snacks per day, ranging between 150-200 calories per snack is a very important part of living the Fit Life, even if weight loss is your goal.  

Kelli Montgomery: Fit Life Fitness Coach

Kelli has been helping people achieve their fitness goals for over three years and as a wife and mother of 3 she realizes the society obstacles of living the Fit Life.  Kelli also finds strength through Faith and has had a specific calling from the Lord to lead others to him through fitness.

5 ways to Relieve Muscle Soreness

5 ways to Relieve Exercise induced Soreness

First and foremost, I am excited that you started your journey to Fit Life.  I am very proud of all of you for starting and giving such a great effort.  Now for the Aftermath, good News: First time soreness is always the worst, meaning you will only feel this sore one time. After this, your soreness is considerable less. 

What is Muscle Soreness?

The smooth muscle tissue is located in the walls of your blood vessels, the stomach, intestines, and the bladder. If you overstretch your muscle fibers repeatedly, this triggers the onset of microtears, small tears that can occur within in the muscle fibers. When the muscle fibers tear, the muscle releases several substances that provoke an inflammatory response in the body. The inflammatory response yields aching symptoms that are thought to be one of the contributing factors to muscle soreness.  Great News is that after tearing down muscle fibers, your body automatically repairs them and builds that muscle Stronger.

Ways to relieve Delayed Onset Muscle Soreness?

1. Consider taking your favorite NSAID (nonsteroidal anti-inflammatory drugs) anti-inflammatory (ibuprofen, naproxyn, and acetaminophen) before you begin exercising and after exercising.

2. Ice the affected area to slightly reduce the affected area’s temperature to relieve any inflammation or swelling. This icing can be done with an ice pack, a bag of frozen vegetables, or even a full water bottle. Ice the area for 20 minutes with the ice on for 20 minutes off for 20 minutes for appx. an hour to an hour and a half. After icing is complete, be sure to rewarm the area with some gentle massage and light movement.

3. Be sure to remember to stretch. This allows the exercised muscles to return to their length before you constricted them. You are not to try to force them to reach any particular distance.

4. If your movement is compromised, consider applying some compression. Use a neoprene wrap or support for the area. Remember that this approach will primarily serve to remind you specifically where the "injury" is so that you remember not to overuse the area when you resume exercising it.

5. Rest the affected area. Take a short break from performing the same movements, drills or exercises that induced the soreness. Start with 1-2 days and move to 1-2 weeks until pain subsides.

6. After the first day, if it feels better change from icing the area to applying heat. Again, remember that you do not need to cook the area, you are simply restoring normal blood flow. You can apply your heating pad or a commercial rub or cream.

Again I am excited that you started and this is the first step to GREATNESS!  Please let me know if you have any Questions or Concerns:

YOUR COACH,

Coach Brian Broussard  337-296-2960 

YOU are in the same postion as Johnny Football!

Everyone was paying attention to the NFL Draft to see where Johnny Football was going to be bringing his talents.  Of course everyone knew about Clowney and the first pick.  But this weekend does not mean much because they still have to go and perform.  They have to fulfill their "POTENTIAL".  They don't want to be the next Jemarcus Russell. They have to be disciplined and put in the work to become better versions of themselves.  Well I see you in the same situation.  Are you fulfilling your potential? What potential do you ask? I am sure you are thinking I am not football player, what potential are you talking about?

I am a Coach so I always think about Potential.  I know that if you live the Fit Life, Exercise 5 times per week and Eat 5 times per day you will fell better than if you live the FAT Life.  Is your body able to handle the load of life efficiently?  Are you having physical limitations or feeling heavy?  Are you dealing with sickness and sluggishness?  What in your life can you change? 

If you are not exercising you are not reaching your full potential.  If you are eating high fat and high sugar foods your body is not using optimum fuel. I you are skipping breakfast you are not at full potential.  So if Johnny Football bombs in the NFL, then the country will be talking about his lack of discipline and perseverance but no one is there to tell you that you failed when you gain 30 lbs but truth is you are failing, you are not at Full potential.  Your family deserves your full potential.  Start harnessing your full potential TODAY!

Coach Brian's mission is to EDUCATE and EMPOWER the Busy Professional and Family to achieve the FIT LIFE, as a result Feel Great and Look Great! 

Summer Body 2014: Don't Let you stop YOU!

Summer Body 2014: YOU ARE YOUR COMPETITION!

As you know I have taken the big leap into entrepreneurship by opening Fit Life, LLC.  Now Is when the fun starts.  But as I was writing my business plan last October I started on the Competitive Analysis part of the Marketing Plan and as I was writing about my "Competition" I remember a quote from a successful business man that was told to me about three years ago.  "I only have one Competitor and I look Him in the Mirror every morning, I tell him that he will be defeated every morning."  Wow! That still resonates with me especially now that I have opened my own business.  Its more about what you do and less about what someone else does.

Now about YOU!  The only competitor in Fitness is looking you in the mirror.  You are the reason that you will get results, you are the reason that you will look great this Summer, you are the reason that you will quit, You are the reason that you will Fail.  Now that we understand that, what are we going to do about it.  Guess what? Summer is coming, are you giving your Fit Life all you have to give.  Can you give more effort?  What is going to be?

Life is about Choices, Fit Life is about ACTION!

Acadiana's Fitness Coach,

Coach Brian Broussard

Commit to be FIT!

I have been training for over ten year now so i guess I am now a veteran with experience.  That kind of makes me feel old.  I have done one on one training, small group personal training and large boot camp training and what I realize there is not one solution for all.  Some people work well in group and some are better in a private setting.  Some like huge fitness centers and some are great at a very small facility.  Some workout at 5 am and some at 10 pm.  But in all my experience what I realize is goals are reached and results are achieved when that particular person find their particular lifestyle. I challenge you to find out what is for you!  If you are living the Fat Life right now, try my Fit Life Approach but be careful it might just work.  Not sure if you can handle fit life, you know that felling of Looking great, feeling great and getting excited about fitting clothes again!  It is your choice at your time.  Ultimately its your choice, but remember Memorial Day and Warm weather is coming quick, so now is your time to choose: Fit Life or Fat Life!

Fit Life has a mission to Engage, Educate, and Empower YOU to change your lifestyle.  With programs like Coach Brian's Boot Camp and Fit Life Health and Wellness, I want to give you all of the tools to not only make the change to the Fit Life but also to enjoy and embrace the changes.  With my expansion to Opelousas and also I am happy to announce the Corporate division is expanding as well.

Acadiana's Fitness Coach,

Coach Brian Broussard
337-296-2960

Fit Life or Fat Life? YOUR CHOICE

To every action there is an equal and opposite reaction.  Newton's Law of Motion

This also pertains somewhat to Fit Life.  For every workout, your body has a reaction, building muscle and burning fat in response to your workout.  When you stimulate your muscle, your body builds the muscle to handle the stimulus.  This is the reason why if you do not modify your workouts you hit a plateau.  But if you live the FAT Life and have no ACTION (exercise), there is also a reaction.  With no Action, you become weaker, losing muscle and packing on FAT.  You must keep your body burning fat!

Overall this is your choice. You have no excuse!

Fit Life - Exercise  

Fat Life - Don't Exercise

WHAT LIFE ARE YOU LIVING TODAY!

*** if you want to be FIT but do not know what to do, Contact me today! 

www.coachbrianb@gmail.com

Corporate Wellness Checklist

Corporate Wellness Checklist

1) Health and Wellenss screenings:  You cannot fix a problem if you do not know you have one! As a company, you must budget for your employees to have access to health screenings.  Positive rewards for completing screenings can encourage employees to utilize them.  Early detection of high blood pressure, diabetes, and cardiovascular disease can lead to more productivity and less health related absences. go So promote a corporate environment of employee health awareness!!!

2) Hire a Corporate Wellness Coach! The impact of a coach bringing a wellness program to your organization is huge and Fit Life,LLC does just that.  The expertise in different facets of coaching (i.e. seminars, fit camps, and challenges and in depth understanding of employee engagement results in increased excitement and participation in Corporate Wellness Programs.

3) Sign up for Fit Life Transformation Challenge on September 1.  This is the ultimate showing of your company's devotion to wellness and employee comraderie.   It is time to take responsibility for your health and now you can trasform your life with motivation and a program. Email me now to get more info.

4) Promote the Fit Life!!!  The company should always think "Fit Life 5" principles.   5 workouts per week and 5 healthy meals per day. When ordering lunches or planning meetings, always understand it should be done in a healthy way.  Vending machines should offer healthy options and not just honey buns and donut sticks.  This can drastically change the health and wellness of your company.

5) Start today!!!  If you want more info on how your company can promote health within their organization contact Coach Brian today for a Corporate Health Evaluation.

Your Coach Always,

Coach Brian
337.296.2960www.facebook.com/joinfitlife