All posts by coachivyjohnson

HOW TO GET THE BEST RESULTS IN YOUR FITNESS GOALS

Yeah, I totally feel it too. It’s the earlier days of boating season here in South Florida,  and I already ordered a new bathing suit and it should be at my door any day now. It’s spring break week right now and in just a few months summer vacations are coming! I don’t care so much about getting “bikini ready” anymore as I do about just getting to a place where I am not constantly self conscious on vacation. Or hiding from the photos. That’s no fun. That’s no way to live. If you’re like me, you might be feeling the pressure starting right about now and you might be looking back at the resolutions you didn’t exactly stick to the way you wanted to and you might be thinking about what you should do RIGHT NOW to help you get back on track. I figured I’d share my top five tips on how to get the BEST possible results from working with a coach like me!

1. You’ve Gotta Want To Drink | Not literally. I mean, yeah drinking water is important. But what I really mean is that I can lead you to the water, but you’ve got to drink it. I can’t help anyone who isn’t ready to put in the effort themselves. I can’t want it for you. I can’t come into your home and do your push ups for you either. And the same was true for me! It wasn’t until I had a really solid “why” that I saw lasting change. I had to want it more than I wanted an extra half hour of sleep. Or more than I wanted french fries. WHY-power can make incredible things happen but it has to begin inside YOU! Why do you wanna change? Is it self confidence? Is it health? Is it energy? What is driving you?

2. You’ve Gotta Have The Tools |Why do new years resolutions fail? Why do most people buy gym memberships and stop using them after the first month? Because we need somthing so simple and easy to follow that we can’t come up with excuses as to why we should skip it. It needs to be short but effective because most of us are busy. It needs to work. It needs to be something we can keep up and make into a lifestyle instead of a crash diet that crashes and burns. That’s what my program with Beachbody is. It’s half hour workouts. It’s no-deprivation mealplans. It’s so simple that you can’t come up with a legitimate reaason why you can’t keep it up. Really! I mean look at you right now, you’re here reading this? By the time you’re done reading this blog post and finish the rest of your social media scrolling you could have finished your workout for the day. Just saying. 😉

3. You’ve Gotta Have Support | This one is so important! A fitness transformation is more than just your body. It’s mental and emotional! You’ve got to work on the inside too. And trying to do all of that on your own can be really difficult. You need a support system who believe in you who tell you to get off the sofa and do your workout for the day. People who encourage you when you’re feeling frustrated and who celebrate with you when you have a victory! That’s exactly what I’ve built in my virtual Challenge Groups! That’s why I now run 1 each month for people who want to commit to healthy changes and want a community of awesome people doing it alongside them! But even if you aren’t in one of my challenges (um… why are you not in one of my challenges?) find a workout buddy that has similar goals and keep each other motivated!

4. You’ve Gotta Remember: Progress Over Perfection | If you are ready to have a real, lasting transformation then adopt this mantra: “Progress Over Perfection”. This is a journey and journeys have ups and downs. You live in the real world where schedules get packed and healthy snacks run out and you get PMS. 😉 So if you do slip up, or allow yourself a cheat or a day off, or if you only lose 3 pounds instead of 5 remember, progress over perfection! Just keep making progress and let go of trying to do everything perfectly. It’s better, I promise.

5. You’ve Gotta Do The Work | This one might seem silly but I have so many people contact me looking for a magic fix. The truth is, there isn’t one. Wraps, pills, supplements, crash diets… they all are only band-aids. To have a real transformation you’ve gotta fix the problem underneath. That means you have to change your habits and mindset and you’ve gotta put in the work. Not a ton of work, but consistent work. In my challenges, my challengers commit to half hour workouts each day. It’s nothing crazy, but it’s consistent. Do the work, and have a long term vision. No crash diets. Healthy lifestyle changes. You got this!

Here’s some real before and after photos submitted to me by some of my past challengers who had killer transformations because they utilized the tips above! Shoot me an email if you’re curious about what programs each of these beautiful souls used! If you’re interested in jumping in and having me coach you through a month long fitness challenge, get all the info here and then reach out to me and I’ll get you plugged in with us for April!


Natural perfume is like true love…

Pretty darn difficult to find. And once you do, you never want to let it go!

I’d know because I’ve been searching high and low for a natural perfume. I’ve tried countless samples from different companies, but never liked them enough to buy the full-sized product (often super expensive and not worth the cost in my eyes).

REMINDER: ARTIFICIAL FRAGRANCE IS A CHEMICAL COCKTAIL.

You’ve probably noticed the word “fragrance” in personal care and cleaning ingredient label lists. This term doesn’t represent one single ingredient but is a catchall for any number of mysterious chemicals used to scent a product. Companies are allowed to keep these chemicals concealed as proprietary “trade secrets,” using the umbrella term “fragrance” to represent them all. So since it’s a grab-bag of unnamed chemicals, fragrance is an especially troubling ingredient.

Fragrance can irritate the skin, causing contact dermatitis. It is also a potential endocrine disruptor (i.e. may interfere with your hormones, the very important chemical messengers that tell you body what to do and how), known to irritate allergies, and causes headaches, nausea and dizziness—I’m sure we’ve all had the unfortunate opportunity of being in an elevator or car with someone wearing far too much perfume or cologne and can attest to this!

DIY All-Natural Solid Perfume

INGREDIENTS:

  • 2 tsp beeswax pastilles
  • 4 tsp refined coconut oil (has less scent than unrefined coconut oil)
  • 50 drops essential oils of choice (example: 10 top notes, 18 middle notes, 12 bottom notes)
  • 1 oz glass jar or metal tin
  • Toothpick or butter knife

 

DIRECTIONS:

Drop your essential oils of choice into the jar and set aside. In a double boiler (or makeshift double boiler using a heat-resistant measuring cup or bowl), melt the beeswax. After the wax has melted, add the coconut oil. Pour the mixture into the jar over the essential oils, then give it a little stir with a a toothpick or clean butter knife. Place the jar somewhere where it will sit undisturbed for a at least an hour for it to solidify. And voilà! You have yourself an all-natural homemade perfume.

DIY All-Natural Roll-On Perfume

INGREDIENTS:

  • 2 teaspoons fractioned coconut oil
  • 20 drops essential oil of choice (example: 5 top notes, 9 middle notes, 6 bottom notes)
  • 10 mL glass roller bottle*

*You can use clear bottles here, but cobalt or brown glass is better because they prevent light from degrading the essential oils, which causes them to lose their scent.

DIRECTIONS:

Take the top off your dropper bottle. Drop your essential oils of choice into the bottle and top it off with the fractioned coconut oil. Put the top back on the bottle and give it a little shake. Ta da! That’s it!

Do you have a favorite essential oil scent combination?

Please share with us!

 

-xo-Ivy Johnson

10 Simple Ways to Stay Healthy at Work

Most of us spend a lot of our lives at work.

An estimated 10.3 total years, actually.

That’s why it’s so important that we try to keep healthy while at work. This not only means making sure we don’t dig into the donuts in the staff kitchen too often, but also making sure we stay active and create a healthy workspace.


10 Simple Ways to Stay Healthy at Work

1. Pack your desk with superfood snacks

Oh, those treats in the staff kitchen — they’re hard to resist. And while there’s nothing wrong with a little indulgence, delving into those donuts everyday isn’t the healthiest choice.

Keeping healthy snacks in your desk will help you resist temptations. Nuts and coconut flakes are both great options since they’re packed with healthy fats that will keep you feeling satiated through the day. Also, packets of Shakeology are also healthy alternatives too.

2. Keep an air-purifying plant near your desk

Indoor air can be up to 7 times more polluted than outdoor air! Clean it up with an air-purifying plant.  Golden pothos is a great option since it’s really sturdy (i.e. hard to kill), doesn’t require a ton of light, and removes formaldehyde, monoxide, and benzene from the air.

3. Schedule alerts to get moving

Sitting for long periods of time at a desk is not healthy, regardless of whether you get your sweat on at the gym for an hour each day or not. So if you have a desk job that includes a lot of time sitting, schedule an alert to get up and moving every 30 or 60 minutes. Of course, you can’t take a 5 minute break every 30 minutes! But standing up, moving your arms in circles, or doing a few squats for just 30 seconds will get your blood pumping and do your cardiovascular system good.

4. Make the most of your lunch break

Take the opportunity to get out of the office and MOVE during your lunch break. If you can’t go for a quick walk outside, find a stairwell to climb up and down a few times — anything to get your heart rate up and blood moving!

5. Invest in a balance ball chair

I have one of these and absolutely love it. The Balance Ball Chair was developed to strengthen core muscles and improve spinal alignment — it’s really helped my back. Plus, the ball can also be removed and used for exercises on or off the chair if you have a few minutes to spare throughout the day.

6. Bring your own hand soap and sanitizer

Chances are the hand soap and sanitizer supplied by your office or building manager is filled with some unhealthy chemicals. So bring your own!

I really like these CleanWell natural antibacterial soaps. And if there’s nowhere in the bathroom to store your soap and you feel silly carrying around your own bottle, these 2-oz Dr. Bronner’s castile soaps are small enough to slip into your pocket or discretely carry to the bathroom (since castile soap is very concentrated, use a small amount — this 2-oz little bottle will go a long way). This natural hand sanitizer smells great and keeps germs away naturally.

7. Pack your own lunch

Not only will packing your own lunch save you some major moolah, but homemade lunches are often much healthier than whatever you may pick up at the office cafeteria or local deli. Batch cooking your meals over the weekend will help save you time in the mornings before work as you’re rushing to head out the door.

8. Keep your desk clean and dust-free

Dust is more than just dead skin cells (ew) and carpet fiber — studies have shown that most dust contains a lot of unhealthy chemicals.

Most office cleaning companies don’t touch the desks, so be sure to keep your desk space clean and dust-free.

9. Amp up the lighting situation

If you can, turn off the fluorescent lighting and instead use lamps with full spectrum light bulbs. Fluorescent lights are known to increase stress and mental fatigue as well as strain your eyes and cause headaches. Full-spectrum light bulbs can help remedy this, increasing mental clarity and reducing eye strain. Better lighting can also make your office feel more cozy and inviting, improving your happiness while in the office (always a good thing)!

10. Stay hydrated! … with a filtered water bottle

OK, this one is a must at all time — whether you’re at work or not. But it’s especially easy to get wrapped up in tasks at work and forget this vital healthy habit. Keep a large water bottle at your desk and refill it throughout the day (it’s a good excuse to get out of your chair and moving a little bit). And if your office doesn’t offer filtered water, invest in this filtered water bottle — it’s glass and removes over 99% of bacteria, lead, and chlorine.


How do you stay healthy at work?

Have any other tips? Please share them with us!

xo-Ivy Johnson

I’m sorry for what I said when I was hungry.

 

“I’m sorry for what I said when I was hungry.”

You’ve probably noticed this quote plastered on all sorts of products, from T-shirts and coffee mugs to bumper stickers.

“Hanger” or being “hangry” has definitely become a popular saying in recent years. If you haven’t heard of it before, maybe you’ve experienced it…

hang·er
ˈhaNGər/
noun
1. The irrational state of anger induced by hunger.

Although it’s a slang term and often joked about, there’s perfectly reasonable science behind why we get “hangry”.

When you experience “hanger,” your body’s basically saying “OMG my blood sugar levels are so low and I need to get them up now. Like RIGHT NOW!” Your body is starting to enter emergency mode. This is why we not only experience anger but also a lack of concentration or coordination when blood sugar levels fall.

And as blood sugar levels fall, the brain signals a counter-response. This includes signaling the release of glucagon (stored glucose) from the pancreas as well as the hormones adrenaline and cortisol to help drive the brain and body while it is trying to bring blood sugar levels back into balance. Well adrenaline and cortisol are stress hormones, and so can contribute to feeling “hangry.”

Being “hangry” is a clear indication that blood sugar levels are imbalanced.

The solution to “hanger” isn’t just to make sure you eat frequently enough to not get hungry — it’s to work on keeping blood sugar levels balanced. This is such a critically important, absolutely vital aspect of nutrition and health that we all need to focus on — not just diabetics. I really can’t overemphasize that enough. Because elevated and erratic blood sugar levels promote inflammation, a slow metabolism, suppressed immune function, weight gain, heart disease, cancer growth, and so much more.

And it’s extreme spikes in blood sugar that cause blood sugar levels to plummet or crash to “hanger”-causing lows. So the goal need to be keeping blood sugar levels steady by preventing both highs and lows.

How can we maintain balanced blood sugar levels?

It’s a matter of making small teaks to your diet! Check out these 6 tips:

1. Eat fat and protein with each meal

This is the absolute most important tip — the key to balanced blood sugar levels. Because protein and fat are digested more slowly and so they slow the absorption of glucose into the bloodstream. This ensures your body gets the steady stream of sugar into the blood on which it thrives. Protein and fat also keep us feeling fuller longer, which helps us overcome sugar cravings.

2. Start the day with a breakfast high in healthy fat and protein

Piggybacking off of tip #1… it’s ESPECIALLY important to keep blood sugar levels steady in the morning with a breakfast high in protein and healthy fat. Because maintaining balanced blood sugar levels in the morning will keep them steady through to lunch without the snack-attack or need for coffee.

And eating breakfast in itself is important for blood sugar regulation. When you skip out on breakfast, your body produces the stress hormones cortisol, which in turn elevates blood sugar levels. This is why I drink Shakeology every morning for breakfast.

3. Focus on fruits and vegetables as the primary source of carbohydrates

Fruits and vegetables are packed with fiber, which slows down carbohydrate digestion and so helps prevent a spike in blood glucose and insulin levels.

Sugar and simple carbohydrates, on the other hand, are quickly digested and cause a rapid spike in blood sugar levels — the exact spike we want to avoid.

4. Spice up your life with cinnamon!

meta-analysis published in the Journal of Medicinal Food that concluded that cinnamon lowers fasting blood glucose by a 3-5%. This is a modest amount, but it is still very interesting and can be helpful!

But don’t go too crazy with this spice — cinnamon contains coumarin, which can damage the liver when consumed in excessive amounts. According to the daily tolerable intake set by the European Food Safety Authority, the limit for an adult who is sensitive to coumarin is about a teaspoon a day. But if you have liver issues, it’s best to only use cinnamon sparsely.

5. Get a good night’s sleep

While this is an important tip for good health generally, it especially supports blood sugar regulation.

Lack of sleep drastically reduces glucose tolerance. This makes it more difficult for cells to uptake glucose, causing elevated blood sugar levels. This connection is so significant that researchers found that “less than 1 week of sleep restriction can result in a prediabetic state in young, healthy subjects.” (Wow!)

6. Exercise regularly

Like tip #5, this is another general health tip that also happens to have a particular impact on blood sugar levels.

Our muscles use more glucose, the sugar in your blood stream.  Over time, this can lower your blood sugar levels. It also makes the insulin in your body work better. You’ll get these benefits for hours after your walk or workout.

But be careful not to overdo it! Strenuous exercise can cause the body to make stress hormones, which can actually lead to an increase in blood sugar.

Are you still riding the blood sugar roller coaster? If you’ve successfully gotten off, do you have any tips to share?

xo-Ivy Johnson

5 Simple No-Cook Snacks to Make this Week

No time for meal prep? (Not even a no-cook meal prep or one that you could make in 90 minutes or less?) At least you can be prepared with a few nutritious no-cook snacks to get you through hectic days, and keep you from hitting the vending machine or fast food window.

Make These Simple No-Cook Snacks

These no-cook snack boxes are easy to put together and are filling enough to pass for a regular meal, or you can snack on them throughout the day. Each has protein or healthy fats to help satisfy hunger, and fiber to keep you feeling full longer. We made sure they pack lots of color and flavor too, to appeal to your tastebuds when that mid-afternoon rumble in your tummy cries out for FOOD! Get more ideas for creative snack combinations.

How Do Snacks Fit Into Your Healthy Meal Plan?

If you’re working hard to eat healthy at breakfast, lunch, and dinner, don’t give in to temptation at snack time. Use these snack combos to up your snack game from a basic apple or bag of carrot sticks to something you’ll actually look forward to eating every day.  We’ve included the Portion Fix equivalent for each snack box so you can easily add it to your meal plan! Find out how Portion Fix can make losing weight simple. These container amounts can also be used if you’re following the meal plans for 21 Day Fix, 21 Day Fix Extreme, CORE DE FORCE, 22 Minute Hard Corps, and The Master’s Hammer and Chisel.

Healthy Snacks for Kids

These snack box combos are great ideas for kids too! We know, kids are notoriously picky eaters (and some of you grownups are too!). However, so many snacks targeted to kids are light on nutrition and heavy on sugar and artificial ingredients. You may look at these snack ideas and laugh: My kid would NEVER. That’s OK! We know it can be tough to please developing palettes. Use these snack boxes as templates to create your own snack ideas based on foods they do like. Swap kiwi for blueberries or apple slices, trade guacamole for hummus. If celery is a no-go, how about baby carrots? Some kids will only eat celery when it’s cut into very thin sticks, or carrots if they are sliced into circles. Whatever it takes. A little bit of peanut butter makes both better.

Give Me Protein Snack Box

What’s in this snack: 2 hardboiled eggs. 4 oz. deli turkey, 1 oz cheese, 1 cup celery sticks with 1 Tbsp. peanut butter
Portion Fix containers: 1 green, 2 red,  1 blue, 3 tsp.
Simple No-Cook Snack Ideas

Fruits and Nuts Snack Box

What’s in this snack: ¾ cup plain 1% Greek yogurt mixed with 1 tsp. honey and ½ tsp. cinnamon, ½ cup strawberries, ½ cup nectarine or orange wedges, ½ cup green grapes, 12 raw almonds
Portion Fix containers: 1 red, 1 ½ purple, 1 blue
Simple No-Cook Snack Ideas

Easy Roast Beef Pinwheels

What’s in this snack: ¼ cup goat cheese, 4 oz. sliced roast beef, ½ cup spinach rolled up in 1 6-inch whole wheat tortilla and sliced into pinwheels, ½ cup cherry tomatoes, 1 kiwi (or plum, or small tangerine)
Portion Fix containers: 1 blue, 1 red, 1 green, 1 yellow, 1 purple
Simple No-Cook Snack Ideas

Chips and Dips Snack Box

What’s in this snack: ½ cup baked corn tortilla chips (or these homemade tortilla chipsmade from 2 corn tortillas), ¼ cup guacamole, ¼ cup pico de gallo, ¾ cup bell pepper sticks, ½ cup pineapple cubes
Portion Fix containers: 1 yellow, 1 blue, 1 green, ½ purple
Simple No-Cook Snack Ideas

No-Cook Snacks for the Sweet Tooth

What’s in this snack: 1 cup raspberries (or blueberries), 4 chocolate or plain Graham crackers (1 sheet), 1 Tbsp. cacao nibs mixed with 2 Tbsp. unsweetened coconut flakes
Portion Fix containers: 1 purple, 1 yellow, 1 blue, 3 tsp.
Simple No-Cook Snack Ideas

As always, wishing you health & happiness 😉

-Ivy Johnson

The Ultimate Grocery Shopping Survival Guide

Grocery shopping. Everybody’s favorite pastime, right? (Nope.)

Let’s face it, grocery shopping can be intimidating, challenging, and feel like a chore. And once you get there, how do you make sure you’re buying the “right” foods?

We all know the basic rules: Don’t shop when you’re hungry, shop on the “outside” (where they stock all the healthy stuff), and go with a list.

But we all have those days when we end up at the grocery store, starving, wandering around aimlessly, without a list.

Don’t panic; here’s how to survive the grocery store, one aisle at a time.

How to Shop for Fruits and Vegetables

First up, fruits and veggies. Make this your first stop. When you fill your cart with colorful produce, there’s less room for things that shouldn’t be in there — like everything in the chip and candy aisle.

When selecting produce, dig deep. If you want your fruits and veggies to be fresh and perky all week long, pick from the back of the pack — the ones front and center are nearing their expiration date and may spoil faster.

And if your pocketbook calls the shots (like the rest of us), spend your dollars wisely by going organic only when necessary. Buying fruits and veggies in season will save you even more dough. But if you’re not in the right season, head for the freezer section: the frozen versions are just as nutritious.

Here are the basics that are always good to have on hand:

How to Shop for Meat and Seafood

In general, when it comes to protein, choose cuts of meat with “loin,” or “round” in the name; these are the lean cuts. For ground meats, choose at least 93 to 95 percent lean. Ground turkey should be 99 percent lean. Keep in mind beneficial fats in salmon and tuna are on the good list!

Here are some other in-the-know tips from the pros:

  • Talk to the butcher and ask questions; you may just find yourself privy to VIP treatment. Find out what cuts are super fresh and ask for the best way to cook them. You can even request for meats to be ground fresh for you.
  • Serving a family of one or two? Cut down on food waste by getting it cut to your preferred portion.
  • Stay away from textured soy protein products and stick with tofu and tempeh — and make it organic to avoid GMOs.
  • If you want deli meat for a quick lunch or snack, choose nitrate-free, low-sodium, and less-processed varieties.
  • In a rush? Pick up a rotisserie chicken — just make sure it’s a plain version instead of one with sauces that could be sweetened with sugar. To keep things lean, discard the fatty skin.
  • Canned tuna and salmon are a bargain when it comes to seafood. They’re easy to prepare and rich sources of omega-3 fatty acids. Buy tuna and salmon canned in water instead of oil.
  • Fresh-caught fish shouldn’t have an odor, so if it’s super smelly, pass it up or go for frozen, which is often a better price, too.

How to Shop for Eggs and Dairy

The options in the egg and dairy aisle can be dizzying: cashew milk, almond milk, grass-fed, free-range, brown/white, extra-large eggs, and on and on. For both eggs and dairy, there are plenty of arguments on both sides of the organic vs. conventional debate, but here are some general guidelines:

  • If you’re a dairy drinker, choose whole or 2-percent milk, which can be more satiating than skim or nonfat; the same goes for cheese.
  • If you’re looking for protein without the dairy, soy milk is your best friendbecause most other nut milk alternatives are actually poor sources of protein. Nut milks are tasty and lower calorie, but make sure you go with the unsweetened versions.
  • When it comes to cottage cheese, Greek yogurt, and ricotta cheese, 2 percent or low fat can help keep protein high and your overall fat intake low. When it comes to yogurt, avoid brands with added sugar and go for plain and unsweetened.

How to Shop for Pantry Items

  • Go for raw, unsalted nuts. All nuts are a great source of heart healthy fats, fiber, vitamins, and minerals. Skip the packaged nuts and head for the bulk aisle to save money and only get as much as you need.
  • Stock up on brown rice, quinoa, faro, or {insert your favorite whole grain here}. These healthy basics can be used in an endless number of recipes.
  • Peanut butter or almond butter, take your pick. But check the ingredient list: It should only list nuts. (A little salt is OK.) Many store-bought butters contain added sugars and hydrogenated oils. Better yet, buy some nuts and make your own nut butter at home.
  • Any and all kinds of dry or canned beans (unsalted, please!) Toss them into a stir-fry or make a comforting soup because beans just may be the secret to longevity.
  • If you’re cooking with heat, coconut oil, sesame oil and regular olive oil do the best job. Extra virgin oils have a lower smoke point (translation: They burn at high temperatures), so save them for dressings and as a finishing oil. Check out this essential guide to oils.
  • Skip processed white sugar and pick up raw honey or 100-percent pure maple syrup are where it’s at. But remember: They’re both still pure sugar, so moderation is key.

So the next time you find yourself at the grocery store without a plan, stick with these basics and you’ll never go home with bags of junk food ever again.

As always, wishing you health & happiness 😉

-Ivy Johnson

10 Simple Ways to Stay Healthy at Work

Most of us spend a lot of our lives at work.

An estimated 10.3 total years, actually.

That’s why it’s so important that we try to keep healthy while at work. This not only means making sure we don’t dig into the donuts in the staff kitchen too often, but also making sure we stay active and create a healthy workspace.


10 Simple Ways to Stay Healthy at Work

1. Pack your desk with superfood snacks

Oh, those treats in the staff kitchen — they’re hard to resist. And while there’s nothing wrong with a little indulgence, delving into those donuts everyday isn’t the healthiest choice.

Keeping healthy snacks in your desk will help you resist temptations. Nuts and coconut flakes are both great options since they’re packed with healthy fats that will keep you feeling satiated through the day. Also, packets of Shakeology are also healthy alternatives too.

2. Keep an air-purifying plant near your desk

Indoor air can be up to 7 times more polluted than outdoor air! Clean it up with an air-purifying plant.  Golden pothos is a great option since it’s really sturdy (i.e. hard to kill), doesn’t require a ton of light, and removes formaldehyde, monoxide, and benzene from the air.

3. Schedule alerts to get moving

Sitting for long periods of time at a desk is not healthy, regardless of whether you get your sweat on at the gym for an hour each day or not. So if you have a desk job that includes a lot of time sitting, schedule an alert to get up and moving every 30 or 60 minutes. Of course, you can’t take a 5 minute break every 30 minutes! But standing up, moving your arms in circles, or doing a few squats for just 30 seconds will get your blood pumping and do your cardiovascular system good.

4. Make the most of your lunch break

Take the opportunity to get out of the office and MOVE during your lunch break. If you can’t go for a quick walk outside, find a stairwell to climb up and down a few times — anything to get your heart rate up and blood moving!

5. Invest in a balance ball chair

I have one of these and absolutely love it. The Balance Ball Chair was developed to strengthen core muscles and improve spinal alignment — it’s really helped my back. Plus, the ball can also be removed and used for exercises on or off the chair if you have a few minutes to spare throughout the day.

6. Bring your own hand soap and sanitizer

Chances are the hand soap and sanitizer supplied by your office or building manager is filled with some unhealthy chemicals. So bring your own!

I really like these CleanWell natural antibacterial soaps. And if there’s nowhere in the bathroom to store your soap and you feel silly carrying around your own bottle, these 2-oz Dr. Bronner’s castile soaps are small enough to slip into your pocket or discretely carry to the bathroom (since castile soap is very concentrated, use a small amount — this 2-oz little bottle will go a long way). This natural hand sanitizer smells great and keeps germs away naturally.

7. Pack your own lunch

Not only will packing your own lunch save you some major moolah, but homemade lunches are often much healthier than whatever you may pick up at the office cafeteria or local deli. Batch cooking your meals over the weekend will help save you time in the mornings before work as you’re rushing to head out the door.

8. Keep your desk clean and dust-free

Dust is more than just dead skin cells (ew) and carpet fiber — studies have shown that most dust contains a lot of unhealthy chemicals.

Most office cleaning companies don’t touch the desks, so be sure to keep your desk space clean and dust-free.

9. Amp up the lighting situation

If you can, turn off the fluorescent lighting and instead use lamps with full spectrum light bulbs. Fluorescent lights are known to increase stress and mental fatigue as well as strain your eyes and cause headaches. Full-spectrum light bulbs can help remedy this, increasing mental clarity and reducing eye strain. Better lighting can also make your office feel more cozy and inviting, improving your happiness while in the office (always a good thing)!

10. Stay hydrated! … with a filtered water bottle

OK, this one is a must at all time — whether you’re at work or not. But it’s especially easy to get wrapped up in tasks at work and forget this vital healthy habit. Keep a large water bottle at your desk and refill it throughout the day (it’s a good excuse to get out of your chair and moving a little bit). And if your office doesn’t offer filtered water, invest in this filtered water bottle — it’s glass and removes over 99% of bacteria, lead, and chlorine.


How do you stay healthy at work?

Have any other tips? Please share with us in the comments below!

ST. PATTY’S SHAM-MOCK SHAKE!

In honor of St. Patrick’s Day, I present to you something so creamy and delicious you’re never going to want to go back to the bad stuff again. McDonalds puts something called the “Shamrock Shake” out each year. And I beg of you not to drink it. Why? Well… a large Shamrock Shake has 820 calories and a list of 54 ingredients. (54 McDonalds? Isn’t a milkshake just ice cream and milk?) So… do this instead, it’s much better for you!

This version has protein, probiotics, super foods like maca root, and the vitamin equivalent of 5 bowls of salads. Much better! Plus, it isn’t full of sugar and artificial ingredients. Also, I’ll be honest. I didn’t think I’d like a smoothie made with avocado and mint but oh my gosh you guys it tastes like mint chip ice cream. Try it and let me know what you think!

For the smoothie:
➳ 1 c. vanilla almond milk
➳ 1/2 ripe Haas avacado
➳ 1 scoop vanilla Shakeology
➳ 1/4 scoop Power Greens
➳ 8 ice cubes
➳ 2 drops of peppermint extract
For the chocolate syrup garnish
➳ 1 tsp coconut oil, melted
➳ 1 tsp coconut butter, melted
➳ 1 tsp organic cocoa powder
How to:
Combine all the smoothie ingredients in a high powered blender until completely combined
In a small bowl, mix the melted coconut oil, coconut butter, and cocoa powder until syrupy in consistency
Drizzle the chocolate syrup into a glass and then place in the freezer for a few minutes
Garnish with fresh mint leaves and maybe a piece of dark chocolate.
xo-Ivy

Crock-Pot Paleo Chicken Taco Bowls

 

PREP TIME: 15 mins

TOTAL TIME: 3 hours 15 mins

Serves: ~6 servings

 

Make these clean eating crock-pot chicken taco bowls at the beginning of the week to meal prep for the days to come! This recipe is gluten and preservative free!

 

Ingredients

For the Chicken

6 large chicken breasts

2 tablespoons minced garlic

3 tablespoon chili powder

2 teaspoon ground cumin

1 tablespoon garlic powder

½ teaspoon paprika

½ teaspoon onion powder

2 tablespoons tomato paste + ¼ cup water

juice from ½ lime

salt and pepper to taste (generous)

For the Sweet Potatoes

3 large sweet potatoes (or ~5 medium-size)

2-3 tablespoons EVOO

2 teaspoons chili powder

2 teaspoons garlic powder

salt and pepper, to taste

For the Rice

2 cups short grain brown rice

4 cups water

1 15 oz. can black beans, rinsed

juice from 1.5 limes

½ teaspoon sea salt

 

Instructions:

For the Chicken.

Place 6 large chicken breasts and 2 tablespoons of minced garlic in a large crock pot and set to high. Cook for 3.5 to 4 hours, or until the chicken is no longer pink inside.

Remove chicken breasts from crock pot and use two forks to shred it. Place shredded chicken back in crock pot (leave the liquid that is in there). Then, season with chili powder, cumin, garlic powder, paprika, onion powder, salt, and pepper.

Mix together tomato paste and water and place on top of chicken. Mix.

For the Sweet Potatoes.

First, preheat oven to 400ºF. Then, dice sweet potatoes into bite-sized pieces. Line a baking sheet with tin foil and pour on about 2-3 tablespoons of EVOO. Place sweet potato pieces on baking sheet. Then, season, and toss with your hands. Roast at 400ºF for 25-30 minutes or until desired texture.

 

For the Rice.

Place 2 cups of brown rice and 4 cups of water in a medium-size pot. Bring to a boil, then lower heat to low and cover. Let simmer until all of the water has absorbed. Once the rice has cooked, add in black beans, lime juice, and sea salt.

 

Notes.

Feel free to omit the chicken spices and use an all-natural taco spice pack!

Toppings for this bowl included:

  • gluten-free corn tortilla chips
  • avocado slices
  • sprouts
  • fresh lime juice
  • cilantro

You could also add in some Greek yogurt/sour cream, guacamole, salsa, etc!

If you are feeling lazy or don’t have all the taco spices for the chicken, feel free to use an all-natural taco spice pack that has as many real ingredients as possible. I know some of those packs have some preservatives in them, but I’ve also seen some really great brands!
xo-Ivy Johnson

WANT TO WORKOUT FOR 14 DAYS WITH ME FOR FREE?! STARTS MARCH 15TH!

Hey friend!

I wanted to give you the opportunity to TRY the workouts that I do DAILY for FREE!!

Are you intersted in doing that?!

We are starting March 15th! and we will be working out together for the following two weeks! Yes, you will be able to do all the 400-500 workout programs that I use daily for free during this time! (if you haven’t taken advantage of this BOD trial before of course)

This is for ANY level of fitness…whether you are a fitness pro…or just starting your journey or just had the baby 6 weeks ago or are preggo lol(cleared from doctor of course)…there is something in here for everyone! We have weights, cardio, HIIT, yoga, pilates, PIYO, kick boxing, dance…etc etc etc.. lol TONS to choose from! Most workouts are 25-30 minutes a day so short, effective and to the point!

Are you in?!

If so you can scroll down for the details on how to get into that group and all set up! Because we short on time it’s important to take ACTION on this ASAP and not wait!

 

 

Details on how to JOIN us!!!

  1. Fill out this appliation and info here : APPLICATION
  2. Do you already have another beachbody coach? if so, Email me here asap @ coachivyjohnson@gmail.com
  3. Please get set up with the 30 day FREE BOD trial aka Beachbody on Demand TRIAL!
    • You do have to sign up for our beachbody on demand TRIAL offer …but i’m gonna give you all those details…it’s super simple to do and only takes a few minutes of your time!
      First you will go to this LINK here
      And you will click on the 3 month BOD TRIAL offer…-this IS in fact the 30 days of the bod trial. It says on there 3 months but that is what you will be charged at day 30 for **IF** you do not go in the next few weeks and CANCEL that.

      I recommend that if you are worried at all, go and cancel it immediately if that makes you feel more comfortable because honestly if you want to continue on with this BOD workouts, and have access to all 700 workouts plus our 3 new programs that launch in 2017…we have a MUCH better deal than that 3 month offer!

      The info on how to cancel that AFTER you sign up is below just so you have it on hand! We do this because before when people were signing up for the free 30 days…they didn’t realize they were being CHARGED on day 30 without cancelling so we wanted to be SUPER transparent!

 

  • But first you will pick that 3 month BOD TRIAL offer i mentioned above and then add your CC info there..and check out…there is nothing charged at this time…again you will cancel any auto charges… and so now all you are left with is 30 days of all access to 700 at home workout programs…and we will put together the perfect game plan for you during our two week FREE countdown to summer group!!!!

 

Info to cancel the auto payment on day 3 info here: 

    •  you will go HERE https://faq.beachbody.com/app/chat/chat_launch/lob/coach/4AFTER you sign up to LIVE CHAT which takes 1 minute to CANCEL any automatic charges that would happen in 30 days from today…just so you have that and can get that done. They are really good about it. You can also call at 800-470-7870 too!

— Again, I hope that all made sense for you!!!!! Do you have any questions for me?! Email me and let me know!

Once you do get set up…please email me back so I can get you into the group!! It is pre kick off week this week! So everyone is going to be downloading their meal plans if they choose and their workout calendar! All workouts are 30 minutes! So makes it super short and simple to follow!!!! I know you will love it!

 

There may be some of you like me….you dont like to TRY something…you just go ALL IN lol… and that’s a beautiful thing as well…. and if that is the case and you want to work with me for the next YEAR for less than $15 a month….

Please fill out this application asap! CLICK HERE  and I will get back with you on these details!
Definitely a RARE opportunity that you wont want to miss!!!

Can’t wait to talk more.
xo-Ivy Johnson