Happy One Year Anniversary to ME!!!!

One Year ago today, 2.27.12, I took a leap of faith and started Day 1 of a Challenge Group.  It was the Spring Slim Down Challenge Group and I was scared beyond belief.  What if I couldn't keep up , what if I failed, what if I didn't like Shakeology, what if I couldn't cook clean meals, what the heck is clean eating anyway, what if something else terrible happened and this would be a total waste of my time.  I had so many emotions going on inside of me I didn't know what the heck was going to happen.  Regardless, I decided to join the group so I figured I should probably get started...SO I DID!!

here is what I looked like at the beginning...

Besides when I was actually pregnant with either of my children, this was the heaviest I had been.  I am not proud of my frumpy self in this picture for one reason and one reason only - I was NOT taking care of myself.  I was not exercising, I was eating junk, I was not fueling my body properly and it showed.  My face was a mess my hair was lacking luster and overall I just felt BLAH!!!!  Hello, I was suppose to be a happy mother of two beautiful children and the wife to one heck of a husband.  We had just purchased a new home and it had everything we had ever hoped for.  I should have been sky high with excitement but instead I just wanted to crawl inside my dark, deep, black hole and stay there forever.  I was a new stay-at-home mom and I was not adjusting very well to my new "assignment" to say the least.  Life just was not what I was wishing and praying for at the moment.  I could have just gone about with the way things were and not  make any changes but thankfully I did not do that.  Thanks to one of my younger sorority sisters I was able to learn about this company called Beachbody (you know the one that has the infomercial for Insanity, P90x, Turbofire, etc.).  Luckily Beachbody has these wonderful people called coaches and so my COACH (friend from sorority) helped me choose a workout program that I thought would fit me!  She also helped me get set up to be a Challenger in one of her Challenge Groups.  The one I happened to join was called the Spring Slim Down Challenge!  This group forever changed my life. 

When I began my journey with the challenge group I really had no idea what to expect.  My coach told me the basic ins and outs of the group but what she didn't tell NOR could she tell me was how this group would help CHANGE ME!! Our group was made up a few women of all ages, doing different programs, had different goals, different lifestyles,  but what we all had in common was that we were working out together and drinking shakeology once a day.  We also committed to clean up our diets and start incorporating the principles of clean eating.  We held each other accountable not only to our exercise programs of choice but to eating healthy and drinking our shakeology.  We never once had to leave the comforts of our home to go to a gym or meet in a public setting.  We did all of our communicating through a closed facebook group.  In these groups only the members of the group would see what you were posting.  I felt very safe and secure here and even felt so safe that I would post pictures of myself. Anyone that knows me, knows I have never liked pictures taken of myself.  It is just recently I have been okay finally getting pictures taken.  

We all depended on one another - when one of us had a bad day we were there to help them get back on track (myself included) and when we had a great day or we took measurements and saw success we were all there cheering each other on. We became our own little family and none of us wanted to let each other down so we kept pushing ourselves to the very end.  When day 90 came of the group (the last day of the group) I have to admit I was sad to say goodbye to these women.  The great thing was, is that I really wasn't saying goodbye to them we were just starting another chapter of our journey.  

My first program of choice was Chalean Extreme I started this program on 2.27.13 and completed the 90 day program.  I then continued on with the Chalean Extreme Lean for Life Phase for two months.  My next step was when I decided to become a coach and I started my next program - Power 90.  After Power 90 I did a short hybrid of TurboFire and Brazil Butt Lift.  Most recently I started Les Mills Combat and as of today I am on Day 52 of 60 for this program.  My next program which I will start on March 11, 2013 is RevAbs - I want those rock hard beautiful abs by summer baby and I will get them!! 

Power 90 Day 90

After I completed Chalean Extreme I met my goal weight and I was beyond thrilled. After I completed Power 90 I dropped an additional 8 pounds and I was even more thrilled, although I felt my weight was too low so I started upping my weights and eating more so I could get to a weight that I felt was just right for me.  All of the following programs my goal was to maintain my weight and increase my tone.  and now I want to continue with those same goals but get those beautiful abs.  

This is what I look like today...

Day 30 Brazil Butt Lift/Les Mills Combat Day 0

The journey was one I am still taking part in and I will continue as long as I live because this is what great feels like. I became a Beachbody coach so I too can help others feel the amazing feeling I feel each and every day!! I am not going to lie not every day was sunshine I had my range of emotions from time to time but the good always and continues to outweigh the bad.  I am human, I have bad days too.  What is great though is I am now back in the driver seat of MY LIFE.  

How do I stay fit and healthy - I work out 6 days a week.  I eat clean. I drink Shakeology daily. I stay positive.  I share my experiences with others so they too can live a healthier and happier life.  I continue to take part in challenge groups by running my own and being a participant. 

So many wonderful benefits came from this journey not only am I in the best shape of my life but I also enjoy life more now.  I have two young children and let me say keeping up with them is hard at times but I am able to keep up with them more and more because of the life I lead.   I enjoy cooking now, it is no longer a chore because I know the choices I make are helping my family for the future.  I am a positive role model for my family and this I will continue to strive to do better and better. At the end of the day everything I do I do for my family. If it means taking better care of myself so they are better taken care of then so be it.  

So I am shouting it from the rooftops today that it is my One Year Anniversary - I am so proud of myself and I am so proud of the person I have become!! I want to help 80 people in 2013 feel the same way I feel - AMAZING!!!!  If you are interested in learning more about my experience and more importantly how I can help you please CONTACT ME!  I am a very down to earth type of girl.  I am a stay at home mom with my two kids so most times it is crazy in my house so anything goes around here.  We can talk through facebook (friend request me at facebook.com/alysonhorcher), or chat on the phone, EMAIL - whatever works best for you!! The  most important thing I want from you is to NOT be afraid to take that first step. 

 It is the first step that you need in order to make a difference!!!! 

My next challenge group will be starting March 11th and if you are even the slightest bit interested contact me TODAY!!  Remember that was my first step taking part in a challenge group - it is because of that one particular challenge group that I am who I am today.  

Now is the time to learn how to

Live a Fit, Happy, and Healthy life

and WE will do it 

TOGETHER!!!!

~Alyson

alysonhorcher@gmail.com

beachbodycoach.com/alysonh

myshakeology.com/alysonh

facebook.com/alysonhorcher

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Les Mills Combat Week 3

Okay Week 3 - in the beginning I wanted to kill you and now that the week is over I love you again!!

This week was tough for me.  I was tired, my house was a mess, and I really did not feel like getting out of bed at 5am.  It was so cold this week, my nice warm bed felt so much better than getting on my workout clothes and heading downstairs.  I could not imagine what my dedication would be like if I had to leave my house to workout.  I am guessing I would not be in the great shape I am now!!!!  Thankfully I found the strength inside me everyday to get myself out of bed and get my workout in and done.  I did miss Friday but I made up for it on Sunday.  

It still drives me crazy that I battle with myself in the morning.  Every time after I am done my workout I feel a thousand times better than when I don't workout in the morning.  I think clearer, I am nicer, I have more patience, I am more productive, I look better, and seriously I could just continue on and on with all the positives my day is filled with when I get my workout in and done first thing in the morning.  Anyone else have this constant struggle with themselves?  You have the Angel on one shoulder and the devil on the other - Good vs. Evil?  

My goal this week is to get out of bed every day on my first alarm (yes I set more than one alarm - ask my husband he will tell you all about it!) 

Okay, okay enough about my battle of getting up in the morning.  Lets talk about the Fight Les Mills Combats threw at me this week.  

Overall Les Mills Combat is still continuing to challenge me on a daily basis.  I am getting more comfortable with the kicks and punches.  It is all about repetition as Dan and Rach tell me on my DVDs.  I also feel my technique is getting better so that means I am getting better and stronger!!  

Here is what was on the schedule this week:

Monday - Combat 60 Extreme Cardio Fighter

Tuesday - Power Hiit 1 and Inner Warrior Stretch and Strengthen

Wednesday - Combat 60 Extreme Cardio Fighter

Thursday - Power Hiit 1 and Inner Warrior Stretch and Strengthen

Friday - Combat 30 Kick Start and Core Attack

Saturday - Combat 45 Power Kata

Sunday - Rest

Monday - Combat 60  Extreme Cardio Fighter

This was my first day of this program.  I was a bit intimidated by the length of this particular program.  Midway through I was starting to feel fatigued because the trainers really kick some butt in this workout.  The workout includes more interval training, new combinations and holy wow KICKS!!!!

If we are going down, we are going down swinging. That's how we roll in Les Mills Combat - Dan Cohen, Les Mills Combat

and then when you thought it could not get any harder it ends with push ups and crunches. My body was screaming!!

Tuesday and Thursday - 

Power Hiit 1 and Inner Warrior Stretch and Strengthen

So you have seen my reviews before regarding Power Hiit 1 and Inner Warrior Stretch and Strengthen.  Power Hiit 1 continues to challenge me.  I still struggle to keep up with the crew on the burpee segments but I am getting better. I keep repeating to myself Enough is never Enough (as Dan and Rach say) and it really gets me moving and pushing harder.  I will be able to keep up by the end of my Combat journey - guaranteed!!!!

Another guarantee - Burpee Jump Squat I will own you when I am finished!!!!

Wednesday - Combat 60 Extreme Cardio Fighter

This day I found Combat 60 Extreme Cardio fighter even more challenging. Oh my, it kicked my ass!! I was feeling fatigued even before I was half way through this time.  We are talking nonstop punches and kicks! I was kicking all over the place so after this one I really need to watch the kicking tutorial again because I was feeling so fatigued I am sure my form was not at its best. With that being said even though I was feeling fatigued you see the trainers moving along and they look fantastic. I want to look fantastic too darn it - so I pushed a little more and finished with the Oh my Goodness PUSH UPS and CRUNCHES at the end again.  Somehow I forgot about these from Mondays session of Combat 60.   

Friday - Combat 30 Kick Start and Core Attack  (swapped today with Sunday)

Friday I did not do any workout, I used it as my rest day.  Instead I swapped Friday's workout with my originally planned rest day of Sunday.  

Combat 30 is by far one of my favorite programs. It is short, sweet, and just the perfect intensity.  There should be no one that cannot squeeze in at least 30 minutes and this workout is the perfect one to squeeze in.  You get an incredible mix of arms, legs, and abs.   

Core attack is also another favorite program because I have really been trying to focus on my own personal technique to really work my abs.  Well this program does just that for me.  It makes me focus on my technique to really feel the abs working.  It then ends with back work which just feels so wonderful and who knew it is great for strengthening your abs!!!!

Saturday - Combat 45 Power Kata

Power Kata was not my favorite the first time around.  This time however I really enjoyed the workout and that just proves you really need to give certain programs a few tries before you can say yes or no.  It all depends on your mood that day, how your body is feeling, etc.  It really is a challenging workout and one of the trainers says during the program, "Stronger on the Outside, stronger on the inside." This is so true!! By gaining strength in my body I really have been able to become that much of a stronger person. I am letting go of the past and moving on quicker and easier.  

So another week in the bag and ready for another week to begin - Week 4 Here I Come!! 

Tomorrow, Monday I am starting of with another dose of Combat 60 Extreme Cardio Fighter!  My goal is to kill it!!!! 

I have my plan in place for the week, I know what I have to do each day, I know what workout needs to be done, and I know what I am eating.  Exercise is important to the healthy life routine but what you eat is even more important.  Do you know what you are eating this week? If I don't have my meal plan done and ready to go for each week I am more likely to make unhealthy decisions.  I make life easier by preparing for the week ahead. I make my meal plan on Sundays, go grocery shopping either Sunday or Monday and then it is all about prepping the food so it is easy to grab and go.  I stay at home with my kids but it is still a challenge to sometimes put meals together even when I am home.  This way if I prep ahead of time it is that much easier, plus it is also convenient for my husband to just grab and go while he is running out the door in the morning.   Here is my meal plan for the week - care to share yours?

If you need help getting started with your own fitness routine or would like more information regarding what I do and how I stay on track or maybe even want to chat about Les Mills Combat - CONTACT ME. I would love to chat and help you get started to living a healthier, happier life.  

Maybe you would even be interested in joining one of my personal challenge groups where a small group of people are all working together to help one another reach their health and fitness goals. 

Here's to another fabulous week - Stay with the Fight my friends.

~Alyson

alysonhorcher.blogspot.com

beachbodycoach.com/alysonh

myshakeology.com/alysonh

facebook.com/alysonhorcher

Les Mills Combat First two Weeks 1.7.13-1.20.13

Hello LES MILLS COMBAT!!!!!

After two weeks of this program I am in LOVE!! I don't know if my favorite workout program (Chalean Extreme) will get replaced yet or not by this one but all I can say is IT IS GOING TO BE CLOSE!!!!  What I love about this program is the mix of martial arts inspired circuits.  HUH, who knew I would find another interest - Martial Arts!! This area I know very little about but after my first week of Combat I was interested in finding out more.

For now, I am going to stick with my BeachBody Fitness Programs and finish out my commitment of 60 day to Les Mills Combat.


I am following the Ultimate Warrior Hybrid Workout Calendar.  You have three different options to choose from when starting the program, this one I just mentioned, the standard Les Mills Combat 60 day calendar, or the Supreme 60 day calendar.  

Here is what my schedule was suppose to be for Week1:
Monday, Day 1:  Combat 30 Kick Start
Tuesday, Day 2: Power HIIT 1 and Inner Warrior Stretch and Strengthen
Wednesday, Day 3: Combat 30 Kick Start and Core Attack  
Thursday, Day 4: Shock Plyo HIIT 2 and Inner Warrior Stretch and Strengthen
Friday, Day 5: Combat 45 Power Kata
Saturday, Day 6: Warrior 2: Lower Body Lean Out
Sunday: Rest Day

so I mentioned this is what my week was suppose to look like however I messed up the schedule in the beginning of the week and then on Friday I got really sick so I switched Friday as my rest day and Sunday I worked out.  

My actual schedule:

Monday, Day 1:  Combat 30 Kick Start
Tuesday, Day 2: Power HIIT 1 
Wednesday, Day 3: Combat 45 Power Kata
Thursday, Day 4: Shock Plyo HIIT 2 and Inner Warrior Stretch and Strengthen
Friday, Day 5: Rest Day  
Saturday, Day 6: Warrior 2: Lower Body Lean Out and Inner Warrior Stretch and Strengthen
Sunday: Combat 30 Kick Start and Core Attack  

Now so I don't mess up again, I have auto-scheduled my workout program into my teambeachbody.com Wowy SuperGym profile.  So each day all I need to do is log into the supergym and it tells ME what I need to do that day. At 5am I am not always functioning properly, so I am very pleased with the auto-scheduling feature that teambeachbody makes available.

Here is my review:

Combat 30 Kick Start - 

Oh boy, my first program and wow did they give it to me!!!! Squats, punches, and holy kicks!! My legs felt like jelly as did my arms!! Feel the Burn Baby!!!!

My one suggestion is when starting the program you may want to do the workouts without the music option.  I tried it and I couldn't hear the instructors.  Luckily it is a DVD so I was able to stop and restart and choose no music and Voila I could hear everything load and clear!! You can also still hear the music it is just that is it not so loud.  

 Tomorrow you might feel.. SORE. You know what that is??? CHANGE. That is so true we are pushing and changing our bodies and that is a good thing. - Dan Cohen, Les Mills Combat Trainer

Power HIIT 1 - 

The inchworm was one of my favorite moves, the Power Press nearly killed me (I was using 8 pound dumbbells), and then there were the Burpees.  

My goal is to one day be able to keep up with the instructors when they are doing the Burpee circuit.  I am always behind. I pause the DVD just so I can finish my reps!!!!

So for this workout you need barbells or dumbbells.  You can also do the workout without any weights but it will be far more intense if you use weights - so GET WEIGHTS!!!!

What is HIIT?  It is High Intensity Interval Training.  You workout hard and fast and it pays off throughout the day by burning calories continuously.  Some term it as the "after burn" and wow on these HIIT days I am starving!!

You bought this workout to work hard. You knew it would be a challenge so now do the work. Again anything good in life is not easy. You have to work hard. You bought the workout so make the most of it! - Dan Cohen

Combat 45 Power Kata - 

I see the Light alright, HOLY KICKS!!!! 

The combinations in this one take some time to get but luckily again you can pause, rewind, and do it again if need be.  Love that convenience with the At Home Workout Programs!!!!  So we got punches, kicks, and knees and a whole lot of sweat!! 

Shock Plyo HIIT 2 and Inner Warrior Stretch and Strengthen

Wow, after this workout I could not feel my legs!!! This workout was a lot of fun but oh my do you work!!  One of the key components of this program is that the instructors are always switching things up so you don't get bored.  They give you just enough time to catch your breath and then they hit you with MORE!!!! 

Jumping, squats, lunges, push ups, plank, and oh my favorite - BURPEES!!!!

The Inner Warrior Stretch and Strengthen was also on the schedule for today. This is your just as the title states - Stretching.  You are barefoot and you really get to take the time to re-energize your body.  You can literally feel your body lengthening and becoming stronger in this workout.

Lower Body Lean Out and Inner Warrior Stretch and Strengthen
Again another day when I could not feel my legs, butt, or anything in my lower body following this workout.  I can usually walk up my steps at home no problem, however after this day I had to take it a little slower than normal.  Don't get me wrong I am not complaining one bit!! I love this workout!!!!

Combat 30 Kick Start and Core Attack  

Combat 30 I already told you about from Day 1 so nothing new as far as what to expect.  I am sure you know the more you do something the easier it is suppose to get, right?? Well let me tell you first hand, this workout did not get any easier today.  If anything it was harder because my body is so stinkin sore from the previous week.  Regardless I pushed PLAY, worked through my muscle soreness, and got in a killer workout.  

and then there came Core Attack - this was all floor work and oh my does it work the abs!!!! It was the evening following this workout and I wasn't sure if I was having stomach pains or if I was feeling the effects of this workout.  I had those same pains and more the next day and it was all in my core area.  Although this was the first program in the schedule to directly target your Core, Les Mills Combat in each and every one of its days is working your core. If I don't have a rock hard midsection by the end of this program I will be shocked.  Oh that is right there is more to working your core in order to get that six pack.  

Week 2:

Monday, Day 1:  Combat 60 Extreme Cardio Fighter
Tuesday, Day 2: Power HIIT 1 and Inner Warrior Stretch and Strengthen
Wednesday, Day 3: Combat 30 Kick Start and Core Attack  
Thursday, Day 4: Power HIIT 1 and Inner Warrior Stretch and Strengthen
Friday, Day 5: Combat 45 Power Kata
Saturday, Day 6: Warrior 1 Upper Body Blow Out 
Sunday: Rest Day

The only new programs this week were as follows:

Combat 60 Extreme Cardio Fighter
Some of the same moves from Combat 30 and Combat 45 pop up in this one. It does have some of its own combinations too.  Don't worry, Dan and Rach will make your body hurt after this one is over and done!!  It is one of the longer workouts but it is not a full 60 minutes.  I was worried I would not get the full workout in but thankfully I did.  

Warrior 1 Upper Body Blow Out 

My arms were screaming!! I was screaming for a water break!! I started with 8 pound weights and I had to go down to my 3 pounders.  I could NOT lift my arms anymore with the 8 pounders.  Even though this workout is called upper body blow out you still get some lower body and abs mixed in.  Again, one of the things that I love about this program is you are using so many muscles at the same time and you don't even realize it.  

Overall I am very impressed with this Program and I have to add I love Dan and Rachael's accents.  I could listen to them all day long!! I also love that it is a man and woman who are the normal leads for this program.  It is like a sharing of POWER!!  

Always remember, Enough is NEVER Enough...Les Mills Combat Power HIIT 1

Today I started Week 3 and I am still loving this program!! Be sure to check back from my reviews for the next few weeks.  

If you are interested in learning more about this program, MESSAGE ME!  

Become a member for free of the best accountability team out there - teambeachbody!! CLICK HERE for your free membership and this will make me your Coach!!   We can get fit and healthy together!!!!

If you want to order this program go HERE or better yet save money, get healthier, and pair the program with Shakeology, The Healthiest Meal of the day - go HERE.

~Alyson
alysonhorcher@gmail.com
beachbodycoach.com/alysonh

Sore Muscles???? Rest Day or Workout????

So I have been working out intensely for almost a year now and I still experience muscle soreness!! Last week I started a new program - Les Mills Combat and I am in pain all over!! There are areas of my body I have never been sore before.  I usually can walk up our stairs at home no problem but tonight as I was marching up the stairs with my kids I was in pain!! I have been doing punches, kicks, jabs, burpees, etc. and wow does my body feel the difference in this workout as opposed to my previous workouts.  It just goes to show you that when you switch up your workouts you still work your muscles in a different way!  So....instead of taking a rest day when your muscles are sore and using that as your excuse not to workout - get up and GET IT DONE!!!! You need to work the soreness out!!!!

I did some research about working out and muscle soreness since so many of my customers experience it when they start my challenge groups.  I figured it would be well worth sharing.  We all get sore from working out from time to time so why not know how best to handle the discomfort!!!!

It is common for beginners to experience muscle soreness that lasts for a week or two, just as seasoned fitness buffs will be sore after a tough workout.  YES, you should keep working out even though you are sore!  
There is more to it, so keep reading....

THE ONLY WAY TO AVOID MUSCLE SORENESS 

IS TO NOT WORKOUT AT ALL!!!!

Not working out? Well that certainly won't get you that body you envision!!

Muscle Soreness has two primary causes:
1. The soreness you experience happens during your workout ('the burn") and should subside within a couple of hours.  This is caused by lactic acid production.  When you are training and your muscles are not getting enough oxygen (anaerobic glycolysis), lactic acid builds up.  You can break down lactic acid by continuing to move and by doing light aerobic exercise, such as walking, after you workout.  This is why the cool down of all exercise programs is so very important, especially for beginners.  The longer you cool down, the faster that lactic acid will leave the muscles (typically within an hour).

2.  The type of muscle soreness you are experiencing, up to a day or two (and sometimes even three) after your workout is known as DOMS (Delayed Onset Muscle Soreness).  DOMS is caused by microscopic tears inside the muscles  resulting from weight-training or fully exhausting the muscles during cardio.  This is normal.  Beginners will probably be more sore and usually for longer.  If you really worked as hard as you should have during your strength training session, you should be somewhat sore for the next day or two as well.  

Ahh, REST...this is the point where you need to rest your muscles you worked for 1-2 days after a workout.  Take at least one day off between strength training sessions, and if you are still very sore, take 2 days off.  (This means form lifting, not from all exercise such as cardio).  If you don't let your muscles recover and repair, they will continue to break down and you will actually get weaker.  

To help prevent soreness in the future, and alleviate some of it now, 

be sure to do the following:

1.  Warm up for 5-10 minutes and cool down for at least 5 minutes.

2.  Stretch after a warm up, during your workout, and after you are done.  Only stretch when your muscles are already warm!

3. Stay Active!! The more your muscles move, the faster they will recover from exercise and soreness.  If you choose to rest completely instead of "active recovery" with light exercise, you will most likely be sore longer.  

Now what to eat to help prevent muscle soreness or the intensity of muscle soreness...

There are some great post workout drinks and foods that you can consume to help reduce the post muscle soreness and help your body to recover faster. 

The most important meal you eat is the one you have directly after your workout.  Approximately an hour after your workout, there is a window of opportunity when your muscles are literally starving for nutrients.  This is called the "Golden Hour" and the meal you eat at this time is the most important for building muscle and replenishing energy sources.

First your body needs a fresh supply of amino acids.  Amino acids are the building blocks of protein and are used by your body for making muscles, hormones, neurotransmitter, bones, and all sorts of other important things.  Exercise depletes critical amino acids such as glutamine, valine, isoleucine, and leucine.  The way to replenish your body's supply is with protein - meat, chicken, eggs, fish, or whey protein powder.

Second you need carbohydrates.  Exercise draws upon your body's storage of glycogen, which is the storage form of sugar.  Glycogen waits in the liver and the muscles for a signal that sugar is needed.  Your body can hold about 1800 calories of sugar as glycogen, which is plenty to fuel any workout short of a marathon, but athletes do best when their glycogen stores are full.  So, unless you are on a carb-restricted diet, some slow burning carbs after working out is a good idea.  Try to stick with oatmeal, brown rice, grains like quinoa and amaranth, and all fruits and vegetables. 

Your muscles need protein for repair and growth, and your body needs some carbs to replenish its glycogen stores.  Remember, right before exercise you have to consider the time it takes to digest food, so you need to go light.   Post workout is the ideal time to have a full meal.  

What are the best meals or combination of foods to have post workouts?




Shakeology is a great post workout meal.  It has a perfect combination of protein and carbs along with all the essential amino acids and nutrients you body needs to recover from the workout you just did. You also don't have to ponder what you will have to eat or worse make a bad food choice. Instead have a shake and you get all you need quick and easy.  It is so refreshing and delicious!!!!


Chicken and Mixed Vegetables
Four ounces of skinless, boneless chicken breast contains almost 35 grams of high quality protein as well as small amounts of calcium, magnesium, zinc, and iron; 255 mg of phosphorus; 287 mg of heart-healthy potassium; and 75 percent of the recommended dietary intake for niacin, a B Vitamin that's important in energy metabolism.  One large (6-ounce) chicken breast is even more loaded: It contains more potassium than there is in a medium banana, plus a whopping 53 grams of protein.  
The fat in boneless, skinless chicken is most monounsaturated. Only 1.1 grams of the 4 grams of fat in 4 ounces of chicken is saturated fat.  The vegetables provide carbs and fiber. 

Breakfast Anytime: Egg Omelet with Avocado
In our house our kids love having breakfast for dinner!! Thank goodness because eggs are just about the best source of protein on the planet.  Mix with as many vegetables you like for a perfect meal.  Serve with avocado for a nice dose of fiber and monounsaturated fat.

At the Gym: Whey Protein  Shake
Whey protein powder I think is the best protein powder available.  You can mix whey powder with frozen berries and water, or with peanut butter, oatmeal, sliced apple, or just plain 'ole water. The whey provides the protein and the rest depending on what you add can provide the carbs, fiber, or fat. 

The Three S's" Salmon, Spinach, and Sweet Potato
Here's the ideal balanced meal.  Wild salmon for protein and omega 3s, spinach for the cornucopia of vitamins and minerals (including superstar of eye nutrition, lutein), and a sweet potato for slow-burning carbohydrates.  It's an almost perfect meal. You can add a little flaxseed oil to the sweet potato or even sprinkle it with almonds.  Be careful of your portion size though - these options are all brimming with health but they are also high-calorie items.

Bodybuilder's Delight: Tuna, Brown Rice, and Vegetables
You cannot go to a hard core gym without seeing a bodybuilder eating this classic from a Tupperware container.  A single can of light tuna canned in water and drained provides an astonishing 42 grams of high quality protein for under 200 calories.  That same can has more than 100 percent of the daily value of niacin, 29 percent of the daily value of vitamin B6 and 82 percent of the daily value for vitamin B12.  Tuna is a superb source of the vitally important cancer-protective trace mineral selenium.  Add some brown rice for fiber and carbs, and load up with vegetables and you are good to go.

You cannot go wrong with any of these, or variations thereof.  They'll load up your body with energy needed to refuel and the protein needed to rebuild and repair muscle. Couple them with hard, intense and frequent workouts, and you will be on the way to the body of your dreams.

~Alyson
Independent BeachBody Coach
beachbodycoach.com/alysonh
myshakeology.com/alysonh
alysonhorcher@gmail.com