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Monday, November 20, 2017

Bulletproof Coffee: Why Would Anyone Drink Butter?

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Seriously? Who Drinks Butter? 
Hey friends! Just wanted to give a you the quick scoop on wrapping up the second week of the #eliminationexperience

The Good (Ok! The GREAT!)
  • I drink butter. And it's legit.
  • My clothes are feeling loose!
  • According to the scale I am down 5 pounds!
  • I have a ton of energy 
  • I am really well rested!
  • My focus is on point. 
  • Cravings are G-O-N-E!
  • Fasting is definitely not what I thought. (Read on!) 
  • I definitely am not dieting.
  • I am conscious of the food choices I've been making!
  • There is no feeling of deprivation.
  • I CRUSHED the #50hoursleepweekchallenge!


The "EH"- Elimination
  • I miss my post workout recover formula 
  • I need to remind myself to drink more water

I've shared two things that I have personally decided to try out since starting this challenge:
Intermittent Fasting & Bulletproof Coffee.  I will be honest, I was skeptical about both but after listening to a few of my trusted trainer talk about these things, I've decided to give them a go!

Here is some information about each!
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What's the Real Deal with this Fasting? Fad? 

Intermittent Fasting 

What is It? 
Intermittent fasting is not a diet or a fad, but it is a different way of eating. Science supports that it's a way to naturally burn more fat. While you fast, your body is no longer "processing" it's last meal, so your insulin levels will naturally decrease which gives your body the opportunity to burn stored fat instead of burning calories consummed. 

In general while following this type of plan, a person consumes calories in an 8 hour window and fasts for 16 hours.  My window for eating begins at 11 am and ends at 7 pm. 

During the morning, I do consume energize and bulletproof coffee. I've gotten mixed opinions on whether this breaks the fast or not, but so far, I am seeing results on the scale and in my waistline. I also love the discipline of fasting.  It has not been an adjustment at all. 

How Do I Break My Fast? 

When my fast is over around 11 am, I start the day with eggs, veggies, avocado, and a side of either bacon or chicken sausage. I also consumed a loaded shakeology (filled with fruit spinach and about 4 oz of almond milk and 4 oz of water.  I also consume another coffee. 


What is Bullet Proof Coffee and What are the Benefits? 

I've been drinking bulletproof coffee for about two weeks. It's a smooth, creamy mixture that uses high fats instead of loaded creamers and sugars. 
Reminder: FAT IS NOT THE ENEMY!

Benefits: 
1.  It can help with weightloss by curbing those morning cravings and staves off hunger during fasting.
2. It's loaded with healthy fats- that help the body in MANY ways.
3. It helps with energy and focus! 


How Do I Make Bulletproof Coffee? 

Ingredients: 

1 large cup of low acidic coffee. Try this one!
1 teaspoon to 1 tablespoon of Brain Octane Oil or coconut oil
1 teaspoon to 1 tablespoon of ghee butter (this is optional) 

Directions:
1. Make your coffee as usual
2. Add oil and butter
3. Blend for 20-30 second
*Play around with adding flavors like peppermint or vanilla or cinnamon to the mixture!

Enjoy immediately! If you wait too long the oil will float to the top!
Here's a video I did to show how I make it!



What Does your Meal Plan Look Like for this Week? 
Glad you asked! Here is a copy of my meal plan for this week! Enjoy!
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MORE ELIMINATION EXPERIENCE CONTENT: 




If you are interested in learning more about experiencing elimination with my support, please complete the application below and I will be in touch within 24 hours. 



Fill out my online form.

Tuesday, November 14, 2017

The Elimination Experience: Created with the Yo-Yo Dieters in Mind

What started as a little accountability with a partner has turned into an incredible weight loss and mindset revolution.  

Elimination Meal Plan.  Elimination Diet, Melanie Mitro + Elimination, What is Elimination Diet,  2B Mindset Release


What is the Elimination Experience? 

I am little over one week into The Elimination Experience that I am running with a few of my coaches. It's been a unique, challenging, and amazing experience to be on the other end of what I do as a coach. I get to be a challenger all over again and focus first on my own results as well as my own limitations.  As a challenger, I am learning quite a few things about my habits, my triggers, and my food sensitivities.  It's really pushing me outside my own comfort zone and allowing me to combat some of those long term issues I have with food.

This is considered a BETA phase as I have been actively adjusting the meal plan and making a few small tweaks to my morning routine as well as the way I plan to run this type of group for my own challengers!

I also want to note that the reason I created this Elimination Experience is because the overwhelming response to a post I did recently about yo-yo dieting. Women like me were coming forward sharing their struggles with the "diet mentality. I too was struggling with the sugar triggers and it was negatively impacted my energy level. 

This is definitely not a restrictive diet or intensified workouts.  This is a plan that focuses on the psychology of our weight struggles. It's about our mindset before we focus on the scale number.

Within one week of  eliminating processed sugars and carbs I noticed a change in my weight but also in my mindset.  I noticed that I had more energy, and my cravings weren't as heavy as they had been.  I know the difference between hunger and boredom, and I've had to really focus on the fact that I am an emotional eater.  I picked up my journal and started documenting my physical and emotional progress.  I started to write how I was feeling as well as some of the deeper issues I think I've been trying to mask with food.

Elimination Meal Plan.  Elimination Diet, Melanie Mitro + Elimination, What is Elimination Diet,  2B Mindset Release
Feeling Energized after Week One of the Elimination Plan!


For the PastNine Days I Have Said No To:
  • Processed Sugar 
  • Alcohol 
  • Dairy
  • Grains 
  • Whey Based Protein
  • Commitments that exhuast me
How Did My Body React the First Week? 

The first couple days were an adjustment.  I had a mild headache and noticed that I was a little more tired than usual.  I felt somewhat foggy and my creatity was basically shot.  I had minor chills.  I really spent a lot of time resting and reading. I dove into the book The Goodess Revolution.

Within the first couple of days, the bloat started to dissipate.  My energy has started to come back, and my digestion is all gravy baby.  It was a clear detox from the sugars I'd been feeding myself.

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My First Pictures! Stay Tuned! 


What Does My Meal Plan Look Like? 

I am giving intermittent fasting a try right now. Intermittent Fasting is limiting the time of day you eat so that your body can fully process the food and optimize fat burning.
My window for food consumption is 11 am to 7 pm. This actually hasn't been an adjustment for me. I am shocked at how incredible this has been.  It's really helped me see amazing results fast, and I love that I am consiciosuly thinking about real hunger vs. boredom or comfort.  In many ways it reminds me of Whole30.  I am eating 3 larger meals a day, but incorporating shakeology.  I am not cutting calories, but I am aware of the types of calories I am putting in:  healthy fats, lean proteins,  veggies and fruits.

I am also incorporatating bulletproof coffee.  The whole bulletproof thing was so bizarre to me at first.  I couldn't wrap my head around healthy fats and coffee without thinking it would be greasy. But what I am learning is that it helps with that window of time before it breaks my fast. It's keeping me full, and I actually like the taste! It's a great alternative to rich creamers!

For my first week meal plan, download here!


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Click to Download My Meal Plan!


What Supplements Do I Take? 

I drink Shakeology everyday (Vegan Vanilla)
I use MCT Oil in my coffee
I take a B12 Supplement (I use this every fall and winter)
I drink energize before my workout

What Type of Workouts Am I Doing? 

Throughout the 30 days I am focusing on a mix of cardio workouts as well as weight training.  This past week I participated in a preview of a new program our company is releasing in January called A Little Obsessed.

I plan to follow the 21 Day Fix Extreme, a program I have done in the past with great results. It's great for toning and burning fat because it's so focused on the large muscle groups!

There are great modifications for the program, but it is definitely not a beginner's workout.



What is the #50hoursleepweek Challenge? 

I was talking to my friend about how the holidays get so busy, and throughout the season, it's easy to get caught up in the to do lists, the baking, the shopping, the parties and the demands of the whole season.

I shared that one of the best things I've learned to do in the past is focus on rest.  I am really intentional about getting enough sleep throughout the week. Throughout the challenge, we are having teh participants track their rest and the impact it has on their energy and their mood!  I am a firm believer that you cannot run if you cannot rest!

To download the document, click here and #50hoursleepweekchallenge!

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The Elimination Plan 
Elimination Meal Plan.  Elimination Diet, Melanie Mitro + Elimination, What is Elimination Diet,  2B Mindset Release


If you would be interested in participating in my upcoming Elimination Plan Challenge, enrollment is just beginning!

Follow me on IG STORIES and Facebook!

Fill out the application to be considered!


Fill out my online form.




Friday, November 3, 2017

2B Mindset Weight-Loss Program

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FINALLY.
Finally, finally, finally.

My company FINALLY developed a program that focuses on emotional eating.
A program that focuses first on the “Why” not the how.
A program that focuses on those triggers.

It’s like #ESM and health and mindset collided in a HUGE beautiful way.

Remember me chatting about the elimination plan?

Man alive me and my fellow recovering yo-yo dieters, there is a solution. No counting. No containers. No awkward weigh ins.

And it’s a solution created by someone who has been there. A nutritionist with a 100 pound weight loss. A woman who gets it. I dig that.




Here is What Ilana Has To Say About the Creation of the Program:


"You see, I’ve always loved food and I love to eat large portions. What I needed was a diet that would let me eat and feel satisfied, while still helping me lose weight. There was no diet on the market like that…so I decided to create it myself. I not only invented a solution to solve my own weight problem, so I could lose 100 lbs, I made it my career as a Registered Dietitian Nutritionist—so I could help anyone lose weight happily and learn how to keep it off for good—and still go on living my life and enjoying the foods I love."

The system she created is a healthy approach to eating that lets you feel full and satisfied, while arming you with proven strategies that will help you co-exist with food in real-world situations, satisfy cravings, and anticipate setbacks before they happen — so you can WIN the weight-loss struggle every single time.

This is not a diet.  This is a mindset shift.

But make no mistake, the 2B Mindset can help you lose weight—happily—without feeling deprived or hungry, without counting calories or cutting out whole food groups. It addresses the #1 issue with weight loss and weight management —food. 

Exercise is critical for living a healthy, functional life —but as they say, abs are made in the kitchen — and that’s the problem I designed the 2B Mindset to solve.


What's The Best Part About This Weight-Loss Program?


The good news is, the 2B Mindset is simple to follow.

You will learn simple strategies to get you drinking more water, enjoying wholesome food and simple ways to prepare them. And I’ll shatter the myth that the bathroom scale is your enemy — in fact, you’re going to LOVE the scale, because it's going to become a powerful weight loss tool.

Ilana will also plug you into the ONE habit that is applied daily to put you in the mindset of successful weight loss.

What I love about the program is the emphasis on mindset.

Weightloss: Simple. Enjoyable. Sustainable. 



When Can I Enroll? 
 I’d love to share the 2B Mindset with you! I’ll be introducing the entire program in a series of step-by-step videos. Just fill in your name and email address below, and we’ll be sure you’re up to date on the 2B Mindset.

Plus, I’ll pass along some of my favorite tips and strategies for losing weight, including 5 secrets I teach my clients, to help them outsmart the urge to overeat.

Don’t you want to BOTH love your body and love your life? That’s what will happen with the 2B Mindset—together we can make it happen!

Who is the 2B Mindset For?
  • Anyone who wants to lose weight — happily — so they can keep it off for good! 
  • Those frustrated with the deprivation of traditional diets. 
  • People overwhelmed with all the weight-loss products/info out there. 
  • Anyone challenged by junk-food cravings. 
  • Those for whom other diets have not been successful in the past. 

What Can You Do Until it is Available? 
As I prepare to become an ambassador of this new program, I am following a program called The Elimination Plan which is helping me shift my mindset so that I can become a successful ambassador of this new program. 

The Elimination Plan will focus on healthy weightloss by focusing on the WHY of weight loss as opposed to the "how."  This plan focuses on wholesome nutrition with no processed foods and no added sugars.  
I will be enrolling ELIMINATION Challengers the week of November 19th.  Complete the form below for more information!

You Can Follow Me on FB @onefitfighter or on IG Stories

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To Learn More about either 2B Mindset and The Elimination Plan, complete the form below.

Fill out my online form.

Wednesday, November 1, 2017

Cleansing Green Smoothie Recipe

I don't know about you, but throughout the winter, we struggle to get enough fresh fruits and veggies into our daily diet.  During the fall and winter I notice a shift in my energy, my metabolism, and even my cravings.

Mike and I put together this incredibly delicious smoothie recipe that we drink daily to boost our immune system and provide us with a daily dose of veggies and fruits.  We also swear by it before we travel. 

Cheers to Prepping your Immune System for the Winter Months Ahead!


1 Pear (include skin and core) remove the ends.
1 Lemon squeezed
1 Banana 
1 Heaping handful of spinach 
16-20 oz of water
Ice
Blend Until Smooth!

Makes 2 servings

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Need a good winter squash recipe? Click here!

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