Post Thanksgiving week cleanse

So here it is 😊....... I finished my cleanse with a total of 4.6lbs lost. I didn’t measure inches, which I should have because there’s a clear difference.

But when I started I hadn’t planned on talking about it so, I didn’t and the only thing I cared about at the moment was getting the Turkey week weight back off.

It was wonderful and I will be starting December back where i was before the holiday. Back on my nutition program and adding in a modified cardio program because of my injury to continue on to dropping 15lbs in December. If you want info on the cleanse just shoot me a message on facebook at https://www.facebook.com/phyllis.thompson.1865 or  email me at Thompsonphyl@aol.com as I will be doing it again in a week and would love to guide, support and help you.

So I’m happy to say I was only .4lbs shy of getting all the holiday weight off. But I’m doing it again next week if anyone wants to do it with me. It’s only 3 days....you can do it and we can support each other. Whose down?

Drop your favorite dancing gif and I’ll message you the info.

Post thanksgiving

What's up party peoplllllle......how have you been? I hope everyone had a wonderful holiday. I know I did. All of my children were home, we had a wonderful meal followed by lots of games and wayyyyy too many carbs.

Was it the same for you? I think I ate more carbs than I have had my entire life....lol But it is ok, I enjoyed it, the debauchery is over and it was back to life as we know it right away. Well..... not quite, I continued to eat my weight in carbohydrates until Sunday evening, which meant I had to take drastic measures.

 So a cleanse it was, at first I wasn't going to talk about it in case I faultered but, surprisingly my willpower showed up out of nowhere. Not really, it's a pretty easy and simple to follow cleanse and I get to eat real food on it so that helps. I am currently down 4lbs in 2 days. Today is the last day and I will report my results tomorrow. The coolest part is the hubs was away on a business trip while I was doing it so when he arrives tonight I will look noticeably slimmer to him...YAYYYY!!!!

Stay tuned....I will keep you posted.

Cheddar mashed cauliflower

My new favorite way to make cauliflower. Cauliflower rice is taking over the world and I love it. I recently fell in love with cauli-risotto. But one night I wanted it cheesier so i added more cheese and played around with it and googled some stuff and this is what I came up with. It tasted so good, I hope you like it.

• A bag of cauliflower rice or a head of cauliflower
• 2-3 Tbsp heavy cream
• 1 Tbsp butter
• 1/4 cup of your favorite cheese, I chose cheddar
• salt and pepper to taste

INSTRUCTIONS

1. Clean and chop the cauliflower into smaller pieces.
2. Place in a microwave safe bowl with 2 Tbsp of cream and 1 Tbsp of butter.
3. Microwave, uncovered, on high for six minutes.
4. Stir to mix cauliflower with cream/butter mixture. Microwave for another six minutes on high.
5. Remove from the microwave and put into a blender or food processor along with the cheese. Puree until smooth.
6. Season with salt and pepper to taste. You can adjust the cream and butter to your preference

This was so delicious and so satisfying that I couldn't believe it. It is a little sweet but that's because its cauliflower but it was truly amazing. I hope you enjoy it.  When and if you try it shoot me and email and give me your honest opinion @ Thompsonphyl@aol.com 

hello again

Well, it has definitely been a while. I really struggle with making time to stay consistent on my blog. I must work on that.. I find that it may be easier to find the time now that I am injured. Yup....I'm injured, somehow I have strained my trapezius muscle and have been sidelined from working out for a minimum of 3 weeks.. or until the pain subsides.

Now  that I will have more time on my hands, I  guess I can use them for blogging...lol. I am doing my best to see the silver lining in this little setback. I had been working to push through a plateau before this happened so this may be the break my body needed for me to really focus on my nutrition, which is truly the biggest piece of a weight loss program. So that is the plan, hanging out with you guys again, getting to know me and how I am going to continue to lose weight, get healthier and heal my body through  my nutrition while injured. I look  forward to it. Until we meet again. Ciao

Your free guide to getting fit

Psst...are you wanting to get fit but not really sure where to start? Maybe you want to get a sneak peek at getting started or try the whole "workout at home" thing for FREE? Well, starting Monday August 6th the team and I are hosting a totally free and FUN group as a Guide to Getting Fit. 
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If you are simply stuck, plateaued or have the whole analysis paralysis thing going on, I can help. There is no obligation, but why not give it a try? I've lost 60 lbs working out at HOME. I've been, I know what its like to pray for guidance and control over your life. 

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You can email me at Thompsonphyl@aol.com  to be added to my private virtual group. Space it limited and we don't want YOU to miss out.

Growth

As I've mentioned I am on a journey of re-invention and renewal before my birthday. I have been following a daily devotion to help me work on the most important part of this journey and that's my mind. So I wanted to share this with you.

Renewal Thought: God doesn’t want to patch up your current way of thinking; He wants you to have a whole new way of thinking! This daily process is the journey of a lifetime!

That last line is my favorite part of this reading. The idea that this can be the journey of a lifetime is so refreshing and reassuring that it gets me excited. I want this to be exactly that. So here is an action step for you if you want a taste of what this has to offer.

What one thought can you change today that can transform your life?

For me it's not so much a thought but a feeling. I get to decide how I feel about something. Knowing that changes the way I approach it, which in turn changes the experience. In that is so much freedom and much more happiness.

It takes work to apply that to some situations. I find that I tend to veer towards negativity automatically when it comes to certain things, so I have to actively force myself to focus on the good things. If I focus on the positive, the good, when I go into whatever it is I usually find out that it wasn't bad at all. And sometimes its enjoyable..... Go figure!!!

GOD is that you?

The other day I saw a series of numbers:111( which means my thoughts and ideas are coming to reality) and then a few days later I saw: 555 ( which means positive change, my life aligning). A girl I know went on and on about these being angel numbers and that I needed to pay attention as my angel is trying to communicate with me. It went in one ear and out the other 🙄...then I cut my hair and decided on a path of re-invention and restoration...lol

What's crazy is I know why I cut my hair but it has brought up some deeper emotional stuff. Feelings and

thoughts I am trying to make sense of. But I knew I needed and wanted a change.

I h🤣

Then yesterday I read a scripture that caught my attention and brought those incidents to mind. Then this morning I received an encouraging message from a friend that brought this whole thing full circle for me and has me thinking that I should be listening.

So I don't know if paying attention to numbers is a contradiction to being a christian but I believe God is trying to tell me that my life is aligning, let go of the past and embrace this new chapter of my life. Trust the choices I am making as he is guiding me but keep him at the center of it all.

The scripture was John 11:25 which states; "I am the resurrection and the life" 😮 There's a little more but this is that part that evoked an emotional response, just days after I decided it was time to re-invent, restore and transform from head to toe. Ok God, you've got my undivided attention But my fear is that

I will be distracted or something will happen to throw me off course. I guess right now I should stay in pray and trust that I really am being guided. But how......

Creating a new balance

Last we "spoke" I was reconciling with my husband. Well we are back to living under the same roof again, which has it's ups and downs. My husband is not always the best influence on a healthy lifestyle. He thinks he is but more often than not he isn't. One of the things I struggled with the most was his always wanting to eat out. So finding my balance since us moving back in together has been tough to say the least.

I really think of it as creating a new balance versus finding my old balance because the dynamics are different. I now have to consider cooking for two other people again, their cravings and treat moods. So often I find myself retreating to my bedroom early as to avoid falling into the treat trap they have created here. I have to create a new mindset and backup plan for when I'm feeling out numbered in the bad decision arena.

I have to create a new routine......does that make sense? Or a new safe space. The good thing is I think I know where to start and the beauty in creating anything is deciding what you want that to feel and look like. This gives me the freedom to sit quietly and get to know me, where I am right now and reinvent or renew myself. That's exciting....right? This gives me the opportunity to decide what I want this time in my life to look like, how I want it to feel and how I want to move in it. How do I want to recreate me?

Well..... I know I want to be well put together, elegant, athletic, well versed, cultured, zen, loving, nurturing, successful, well traveled, fun, funny, at peace, spiritual and in love. That's what I want to create. I am excited <3

Hello again

Well it has certainly been a while. I have been being pulled in a million different directions these last few months. Reconciling with my husband, getting a teenager through graduation and preparing for college. I guess my blog fell through the cracks of my busy life. I will do my best to not allow that to happen again. Well....I am on a new journey if you will. So much to update, I guess I should just take it one day at a time and share as the mood hits me.  I don't know if I shared here before that I've been trying to decide if I want another baby. I think I do, sometimes I really really do. So much so that we even tried for a few months. Then other times I am not sure.

But recently my husband (who just turned 50) decided he doesn't want another child ;( Now, I know there are a combination of reasons for his hesitation but that we will cover in another blog post.

So because of this new development I have had to sadly redirect my energy into building my body and my business. Not because of where I have to redirect but why I have to redirect. Which should be entertaining or at the very least interesting for you, as I pour my heart out over the next few months of maneuvering this new reality.

Any who, we'll chat later :)

I am grateful

The other day when I was working out I started to cry. I was a little sad but also grateful. I was grateful that....I not only have the desire to be fit, but that I am capable of pursuing it.
I wasn't always like that this. I didn't grow up in a home of athletes and my brothers didn't play sports. My parents had to work, they didn't have time to workout.....or so it seemed.
So how the hell did this wonderful lifestyle come to me? Well that story is long but.....I'm so glad it did.




So, I started to cry because I GET to lift weights, go for a run or ride a bike. I GET to feel the benefits of this lifestyle, when so many people can't.
I talk to so many women that have the desire but physically cannot because of injuries, limitations or illness. They are so desperate to do the things I usually take for granted and this day that struck me.... and I cried.
I cried because my heart wished I could do something more for them. But I can't, all I can do is cherish every workout, even the sucky ones and continue to do my best to help as many people as possible.
So on those days when I'm not feeling it I will say to myself "if you continue to waste the time and abilities you've been given, what will you do if they're gone. Will you wish you hadn't squandered Gods precious gifts of time, opportunity and ability or will you take control of your life and do it for those that can't?"
In honor of everyone that can't, I PROMISE..... that I will not waste, what I've been given

Reality check

I was having a tough time a couple of days ago. I was in tears because I was feeling frustrated and discouraged. I've hit yet another plateau and I felt defeated.

As I was preparing for my weekly prayer session with a fellow coach Yvonne Rocha I told her what was going on and she snapped me out of it.

She reminded me of how far I've come and how the body works when making these huge changes. Things I already know but sometimes I don't listen to. 😊

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She told me to go back in my photos and look and who I used to be vs. who I am now. She reminded me that I am stronger then I was back then. That I do things I only dreamt about doing back then. She reminded me that it's ok to feel like this as it's normal but don't wallow in it and don't let those lies and thoughts of defeat conquer me. Because that's not who I am anymore. Thank you Yvonne, you helped me get my mojo back😃
These women are my family and they hold me down EVERY. SINGLE. DAY!!
Coaching has changed my life, it's soooo much more than weight loss. It's about living your absolute best life and paying it forward alongside the most amazing people on the planet💕
So when I look at this not only do I recognize how far I've come....I remember how miserable I was back then and how I felt when I took this photo. Thankfully I haven't felt like that in a really long time

Getting faster

Best run EVERRRRRR!! I felt so freakin' good on this run. When I say I want to cry. I love running but I thought I would just have to settle for being a slower runner. I had been running about the same pace for a couple of years. I would get a little faster sometimes but never by much. 

Then to further drive home what I thought was my destined speed in my biomechanics class I learned that some of us just have more slow twitch muscles. So, I made peace with my consistently slow pace. I mean, nothing is wrong with being a slow runner, but I wanted to be faster. So as you know I started a program called 80 Day obsession.

Well let me just tell you, I knew that working on my core and my glutes would help with my running but I had no idea that this is what I was in store for.

Today my recovery run was 1 minute and 27 seconds faster per mile than my usual pace. My whole perspective of what kind of runner I am destined to be has just changed. It used to be that I thought getting under a 10 minute mile would never happen for me.....well not anymore.  I couldn't be happier and more pumped right now. Day 40/80 #i❤️running #runningmakesmehappy

Healtier Baked Ziti

• 1/2 box of Whole Wheat pasta
• 1 red container or 3/4 cup of part-skim ricotta cheese
• 1 jar of all natural tomato sauce
• 1/2lb of lean ground turkey
• 1 tsp of extra virgin olive oil
• 1/2 c of Italian shredded cheese
• 1 tsp each of oregano, garlic powder, Italian seasoning, basil, sea salt, and black pepper.

Preheat oven to 350 degrees

Cook the noodles to desired consistency, while noodles are cooking brown your ground turkey in the olive oil. Drain excess fat after browning. In a large bowl mix ricotta, sauce, spices, noodles and cooked and drained turkey. Stir well until combined. Pour mixture into a 13x9 inch pan. Sprinkle with cheese and bake for 20 minutes on 350 or until cheese melted and bubbly. This is by far my fav baked ziti recipe and guilt free.

End of Phase 1

Sometimes it can be hard to see just how good your doing until you see what others can see. That's why I encourage you to take pictures while on your journey.

Sometimes I let defeatist Diane creep into my head (I stole that term from another coach...lol thanks Rachel). Defeatist Diane says "Ugh!!! Your working so hard and you still have so much belly to lose" or ugh!! your arms are still so flabby"

What defeatist Diane doesn't say is " girl you killed those lunges the other day even with bad knees" she doesn't remind you that you wore a dress last night you bought too small last year and looked good in it 😏. She doesn't tell you to look at that badass in those end of phase 1 photos and tell me you don't see a difference.

Don't listen to Defeatist Diane, that bish is crazy😂😃. Take pictures, enjoy and celebrate every victory big or small and go into every workout knowing they were designed to help you become the best version of you possible. For the last two weeks of February I will be opening my group for women that are ready to make this the year you make your comeback. Message me to grab your spot. I mean summers coming whether your ready or not....so be ready 

2 weeks in

So here I am two weeks into this new program and I am feeling great. There are a few things that I need to do better with; Like getting in my water, making sure I am getting in my healthy fats. I am not used to cooking with oils anymore so that's quite the adjustment. And controlling my sweet tooth. But the funny thing about seeing results is it pushes you to do better where you can because you can feel and see the difference it is making.

There's nothing like waking up on the 1st day of the 3rd week of your program to feeling and seeing the difference. The progress, the blood, sweat, tears and hard work showing on your body. 

In two weeks I've lost 2 inches off my waist. Thankfully I'm being forced not to get on the scale and focus on other measures of progress. Let me tell you....it is so much more rewarding and gratifying. 

And honestly....... let's be real ladies. The measurement that matters most to us is that midsection. So to see that number getting smaller, closer to the twenties and out of the health risk range is everything. I cannot wait to see where the rest of this journey takes me. Week 3 bring it

It's time

Early last year I was going through a pretty rough time. My heart was broken, I had just suffered a miscarriage and I was in devastating internal pain. Then I went on a 90 day health and fitness journey because...... I had to channel that hurt someplace. Besides, I needed to loose weight, so why not that way....right?

So I proceeded to lose 22.5lbs., heal a ton and get a semblance of a life back. Well, I am no longer in a heartbroken or emotionally broken state. I do need a physical and mental overhaul...if you will. So as I started the year off on a spiritual journey, I am ready for yet another physical journey. With that being said, I am going to start tackling another health and fitness goal tomorrow. This time it is for 80 days and I plan to document as much of it as possible. Including my dreaded before photos, what I am thinking, feeling and every emotional detail....lol because I think your that interested. ;)


Let's start with my goal: to finally after 15 years reach my goal weight of 130lbs. I want a minimum of a four pack, toned sculpted legs with visible quad, hamstring and calf muscles. A toned, rounded, sculpted bottom and defined arms with biceps for days. I want to feel amazing and glow with energy and contagious love of life. And most importantly, I want to pass this on to you. 

Are you ready? Let go!

Take your life back for 2018

Good morning, I wanted to show you again that this can be done. This is a fellow coach friend on my team that lost 130 lbs solely with beachbody products. Stephanie is an inspiration y'all. She was even won one of Beachbody's monthly cash prize winners. Let's do this. my next group starts Monday. Message me or comment below to take your life back for 2018.

Getting started

With the New Year approaching everyone is looking for the best way to finally get where they want to be. Well I thought I would share a few tips to help you get started.
1. Build confidence with “low-hanging fruit”
When it comes to weight loss, the first step tends to be the hardest one. Make it easier by starting with what some call “low-hanging fruit,” habits that are easily modifiable but can make a big difference in your weight. These habits can include cooking more, taki...ng the stairs at work, and cutting back on your soda habit.

Starting with these simple switches will do more than get you started; they will help keep you going. Once you start losing weight, people feel more motivated and fired up for continued results. You'll realize that, yes, you can do this.

 It’s confidence that you’re doing the right things.
A simple, gradual approach to help you get moving and create healthy new habits is sometimes the best way to start. By focusing on small changes over time, you can lose the weight and keep it off. Don't look at this journey as just a way to burn calories. This is a journey of self-discovery where you’re encouraged to think about your fitness and nutrition habits, what sets you back, and what it will take to push you forward to a healthier, happier new version of you. And pick up a journal so you can keep a note of these things daily.

Perspective

Against everything that I know as someone with an Exercise Science education and experience, I weigh myself just about everyday. Yes.... I know this behavior is ridiculous but I do it anyway. So on a morning like this one when I am reminded of why this is such a bad practice when the scale doesn't move. I have to remember to look at the whole picture. Not just the scale.


So I remembered that as I took my clothes off this morning and looked at  my reflection in the mirror; I noticed my waist is smaller, I am getting more of an hour glass shape back. I noticed the fat on my arms is less visible and I noticed that I am stronger.

These are key things to acknowledge because a scale is not a good measure of progress. It is simply one piece of data....as I have said before.

So instead of feeling stuck today or defeated. I will remember that I am not just losing fat, I am replacing it with muscle. Which is much denser and completely reshapes the body in a good way. So keep moving forward, crush your workout and eat clean, as today is another day to harness your inner badass :)

Happy December

Can you believe it is December? Holy cow, it is so exciting. I love the holiday season and it sadly is going to go by so quickly. Before you know it, it will be the new year. I have decided it is time for me to take my fitness to the next level. Haha! I feel like I am always deciding that. First I am going to start the year off with my very first marathon. I am so nervous, yet excited about that. Then I am planning on doing the savage race in March and God willing my second figure show in California in April. I am so crazy, already planning my 2018 goals with more than 30 days left in the year.


But that makes me wonder....have you thought about what you want to achieve for 2018? Have you thought about who you want to become or how you want to challenge yourself? If you haven't, you better start.....or you'll be in the very same place this time next year. Food for thought. ;)