Home Gym: June 2016

Thursday, June 30, 2016

Grocery Shopping Tips

I get asked a lot, "what should I eat?"
"WHAT should I buy?? I don't even know where to start?" Well my 21-day portion control nutrition group kicked off Monday on Facebook! So I gave them all meal plans to follow AND then, I took my clients and my snapchat followers through my typical grocery shopping trip...in case you missed it: 👻 home.gym 👻

Here's a quick glimpse of a few things I keep on hand at my house. The videos are at snapchat! But basically shop the perimeter! Start with lots of fruits and veggies. Then load up on several sources of lean protein. I buy in bulk and freeze a lot. Then...


➡️➡️ If you are interested in being in my next 21-day nutrition group, email me here: anna@shestrength.com and use subject line 21-day diet plan. ⬅️⬅️





Wednesday, June 29, 2016

Monster Protein Bites

Check out this YUMMY superfoods snack we made today!! SOOO good!




The kids ate these up after swimming for 2 hours!! They were a perfect "sweet treat" but packed full of nutrients as well! I like these kind of snacks because they are fun for the kids, easy to make, YUMMY, and somewhat healthy!

If you are wondering where to get the superfoods protein, Check out the ingredients and order HERE>> Shakeology® (US): 







Tuesday, June 28, 2016

Who the HE$$ Am I ?

I wrote a blog a few weeks ago about not needing to explain everything. How I don't anyone who isn't near and dear to me a explanation for a LOT of things...but what I am also realizing is people have NO clue the life we live either.

And I don't mean in some weird, creepy sort of way. But in a real life way...

The dynamic of our home is a LOT different than most. Here's how.
1) Our son has Down Syndrome.
2) My oldest is on the Autism Spectrum and deals with high anxiety and behavior disorders.
3) My son spent his first 2 years in an orphanage in another country, so we deal daily with shame, abandonment, and fear.
4) We are adoptive parents.
5) I am an entrepreneur.
6) I don't like large crowds.  And always feel awkward around people.
7) We have moved 4 times in the past 7 years.
8) My only hobby, interest, and enjoyment for myself is working out.
9) I am a home-body.
10) I am exhausted most days.
11) I go to bed early, get up early.
12) I don't have many friends, I am actually pretty introverted. And most of my friends don't understand the life I live.
13) I feel most confident and pretty with a barbell in my hands.
14) I exhaust myself on those around me, I am VERY loyal.
15) My heart breaks for orphans, especially those with special needs.
16) I could adopt every child if I could.
17) I never wanted to be a mom.
18) My kids HAVE a to be on a very strict schedule.
19) I have held my kids down doing joint compressions to help them calm down before bed many a night, with tears running down my face.
20) I have had to create "safe" places in our home for my children with behavioral issues to go so they don't hurt themselves or others. 21) We can't go anywhere late at night because my 2 children with special needs will be up late, completely overwhelmed and overstimulated by the noise, out of routine, and people...and will stem all night long.
22) I have the constant worry about my son running away in the middle of the night, because he wanders away constantly.
23) I have to open my van door and immediately slam my leg in front of my son's car door when we get out to go somewhere, because he has jumped out in front of traffic too many times.
24)  I can't talk to my oldest about typical "girl pre-teen stuff" because she doesn't understand or have the filter for what's repeatable or appropriate to bring up in discussion elsewhere.
25) I have to spend a lot of time preparing my 2 children with special needs' meals because both are on strict diet's for their behavior's and anxiety.
26) We go to every therapist there is for every issue there is. Physical, emotional, behavioral, occupational, speech, mental...
27) I am really strong and physically fit because it is ALL I have...it is the only safe place for me to let all of the stress and emotions I swallow daily, OUT.

So what you see on social media is a perfect world of working out, physical fitness, nutrition tips...and a few mom moments sprinkled in...AND that's JUST one small part of who I am and MY world.  Here's a glimpse into the rest of my day.  So don't assume you know what I deal with. Or don't assume you can't do what I do. Don't believe that everyone else's life is perfect, but yours.  It's not. We all have our things. Our issues.  Our skeletons in the closet.  These are not excuses, but a reminder to give a little more grace, so not be quick to judge, to not assume you know the "type."  BUT to LOVE. First and foremost.  BEFORE you judge.

I do what I can.  With what I have.  And put myself, my family, my marriage before all else.  And I work, REALLY hard at anything I do. It is all I know.  THAT is IT.  No more, no less.


Monday, June 27, 2016

Superfoods Mug Dessert

My girls are STARVING. All summer long I hear "We are hungry...!?!"

So after the week's groceries are gone and I've hit my weekly budget, we get creative. Ha!  But I still want to provide healthy, wholesome options for them too. So we made this recipe yesterday!!


Chocolate Peanut Butter Cake



EAT!!!!

PS--DONT tell them their cake is made up of vegetables!! 😜👍🏻







Saturday, June 25, 2016

How I Made 4 Meals out of 5 Cups of Rice

Ok!! I'm all about ease of food prep. Ease of making multiple meals with few ingredients or making meals with food items I have in the pantry...so this week I got creative!!

Step 1: I cooked 4-5 cups of  jasmine rice in my rice cooker Sunday. 
Step 2: I bought the ingredients I would need ahead of time...
3 cans of refried beans
2 cans of black beans
shredded cheese
corn tortillas
frozen corn
frozen peas
soy sauce
eggs
fried rice seasonings
green onions
 salsa
avocado 
Tortilla Chips
Coconut 
Pineapple










Step 3: Prepare these Meals

  • Beans and Rice with Cheese over Chips (or a bean bowl)
  • Chicken Fried Rice with Eggs
  • Black Bean and Rice Fiesta Taco
  • Sweet Coconut Rice with Warm Pineapple
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To receive access to a fitness plan that goes along perfectly with these meal ideas, sign up below for my FREE 4-Week Strength Training Template...I will show you how to lift weights safely and effectively from home.  You will get video's with demonstrations, tips and my best insight into what will work best for you in your journey to strength!
 



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Tuesday, June 21, 2016

Sweet Potato Waffles

So excited to share this post-workout carb-loaded treat for you today!

It took some experimentation to get this right, but think I finally got it!
You need 2-3 large sweet potatoes.
Grate them with a cheese grater into hash browns. Place them in a large bowl. Then add 1 egg per 2 cups of hash browns. I then added a scoop of peanut butter and a sprinkle of cinnamon into the mix and stirred it up. I sprayed my waffle iron with non-stick spray and placed a 1/2 c of sweet potato mix into the iron. Just don't spread it to thin. Keep a good chunk of the mix in the center. If you spread it too thin it breaks apart. 

Bake as long as the iron prescribes. Then remove and finish baking the rest of the mix.


I made some with cinnamon and honey too. So you could probably mix it up different ways. I let them all cool and placed them in a covered dish in my fridge. I grabbed 2 this morning on my way out the door, post-workout. Yumm!!

Follow more of my recipes at: snapchat: 👻 home.gym 👻



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To gain access to my 4-Week Strength Training Template to go along with this muscle-building food we discussed above, sign up below:



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T-6 Days til Relaunch!!


9 new women committed to 8 weeks of building sheSTRENGTH...
This week is week 1 for them...they just finished 10 days of nutrition prep, meal planning tips, and recipe ideas...then they worked through 5 days of mindset sheTHINKS training...focusing on answering questions about fears, insecurities, guilt, setting boundaries, encouragement, and goals...and now they:

1) they will get continued coaching in their workouts in our private community.

2) daily workouts to do.

3) a book of my story to read along the way.

4) experience their first sheSTRENGTH leg workout.

So far in just the nutrition group and the Mindset this is what a few of them have to say:

"I'm so happy to say with all of my changes so far in this program, I haven't felt this good in years...and haven't had a migraine..."

"My long-term goal is to lose 100 pounds. I know that it's not going to happen in a week, month, 6 months, a year. I also want to be stronger, again I know this won't happen overnight. I need to set smaller goals. In the past I apparently never wanted it bad enough....but now, I'm ready. Let's do this!"

Sign up at: buff.ly/28JyrH2

(Next group begins June 27)

Join us LIVE on Facebook all day Monday June 27 to participate in my relaunch day!!  We will have prizes. I'll be giving sneak peek to the workouts, we will workout together virtually on facebook that evening. OR people can come to my house and workout at the homegym for a few hours.  I am SO excited about this relaunch and can't wait for you to join us.  Sport your shestrength gear if you purchased any as part of the fundraiser for Girls on the Run initiative...use hashtag #shestrength all day, and let's do this!!

Look me up at: fb.com/anna.woods.homegym 
OR at fb.com/annawoodsfitness 

AND look me up at snapchat: home.gym 

Sunday, June 19, 2016

The Income Opportunity


...WATCH THIS VIDEO ABOVE ABOUT THE INCOME OPPORTUNITIES WITH ONLINE COACHING...

I spoke earlier in a Facebook post about how people ask me all the time how I coach Beachbody when I don't even do the video's myself.  And I have several reasons...

---1) I have worked out for most of my adult life. Well, actually my whole life. But I've worked out specifically for my health since I was in college, after rehabbing a torn ACL.  I started out very basic.  In fact, I did some home fitness programs from TV while in my tiny apartment.  Because that was my starting point.  I also researched some diet ideas, focusing on cutting carbs, or cutting fat. I tried it all...not eating after a certain time of night...etc.  I had no real plan or idea what I was doing. I tore workouts out of magazines and took them to our college wellness center. I saw other women doing workouts and asked them about it...I learned by observing. Be reading. Researching and experimenting.

So I have actually been working out for 15 years!? Wow, crazy to think that.  Outside of sports that is...otherwise I've been exercising for 30+ years including sports.  Therefore, I have evolved as an exerciser.  I started out with entry level programs like you would with 21-day fix, Slim in 6, Cize, etc.  I just did that 15 years ago...

Then I worked into running and learned the importance of adding strength work to get faster as a runner. Then fell in love with weights.  I worked my way through exercising while pregnant and with kids...then more kids...etc.

I have evolved over the years and am now HERE.  I've noticed a pattern--women start out at home, by choice or not, and learn the moves, get results.  AS they get results they gain confidence and want to expand their fitness---to diet planning and more specific meal prep...possibly to joining 1-2 classes at a local gym...or buying their first big fitness equipment piece...

And then they want to do MORE...like try a weight lifting class...OR even CrossFit...

And then they are ready to compete or try a triathlon, or run a marathon...AND SO ON!! It's a beautiful evolution. One I've already taken a journey on...and am still pushing at.

But I have grown to love fitness outside the gym now. and so can you.  You just have to start where I did.  At the basics, as you build on that...the program and options for challenge your fitness GROW too.

----2) Not everyone loves working out at gyms, or can't. There are some women who LOVE working out at home. And I still want to come alongside those women and help them. Encourage them. Show them the way.  And I can do that, even if we aren't doing the same workouts everyday.  There are other women in the private FB group to provide that portion of accountability.


So where are YOU in this journey??
Beginner? Advanced?

Here is the income growth I discussed in this VIDEO above!!
And here is my growth in 6 months of coaching so far:
May 2015: $252
June 2015: $575 + $40-spouse income (was working with 3 other coaches, one being my husband)
July 2015: $862 + $ 188-spouse income (was working with 5 other coaches)
August 2015: $922 + $ 548-spouse income (was working with 10 other coaches)
September 2015: $1150+$309.21 (was working with 15 other coaches)

Either way, you SHOULD coach.  It's an investment for life. That has endless opportunities.
Apply here: https://drive.google.com/open?id=1KnaHDz-3dGu46Vp8LP3g1-_vhq_qyQiIoIUmqX3kpQ0





Friday, June 17, 2016

Autum's Banana Snack

So when I posted a few weeks ago about what questions people had about fitness, nutrition, etc...one of the questions was snack ideas!  So Autum and I made one of her favorite hot-weather snacks yesterday!  She wanted to share it with you all!

Frozen Banana Bites


You will need: 
1 large banana--can also use other fruits like grapes, strawberries or blueberries
1 cup of greek yogurt--she prefers toasted coconut or banana cream flavor
parchment paper
a plate
knife
spoon

How to Make Them:
1)  Peel and Cut the banana's in slices. (1/4" thick)
2) Dip each banana slice into the yogurt, covering all sides of the banana.
3) Place the yogurt-covered bananas on the parchment paper.
4) After covering all the bananas, place in the freezer for 30-60 minutes until frozen hard.
5) Go play outside and get really sweaty and HOT!
6) Come back inside. Wash your hands. And eat your banana bites to cool off!







And after trying these banana treats, check out Autum and I's fitness routine we made together....it has great ideas for you and your kiddo's!












To find out how I incorporate these crazy kiddo's schedule into my fitness routine and making myself a priority each day, sign up to receive my FREE 4-Week Strength Training Template to do at home! I will send you daily tips, tricks, and workouts to complete in a short amount of time, in a small space, and with kids running around.

Sign up below:



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