How To Make 409 Cleaner At Home

About a year ago I started making my own cleaning products.  I was trying to avoid the highly carcinogenic cleaning products that smelled harsh and burned my eyes and instead switched to ingredients like Vinegar, Borax, Washing Soda,  Alcohol, Essential Oils and some of that Blue Dishwash soap.

Vinegar is still a pretty strong scent,  but if you add some essential oils,  you can take that down a notch.

This stuff works really well at cleaning your bathrooms and counters, you minimize exposure to carcinogens AND it’s pretty cheap as well.  Cleaning on a budget, who doesn’t love that?!

Here’s my How To video on how to make something similar to 409.

If you watch through the end, you can take a screen shot of the recipe, but please feel free to comment and ask questions, or email me at mtrfitness@gmail.com.

And I’d love for you to share this post, go for it.

Thanks for visiting and watching!

🙂 Melanie

What Can Happen When You’re Held Accountable

I love this TRANSFORMATION because I got started with PIYO as well.

Look at Julie’s stats:
Between the start of PiYo and finishing 21DFX (about an eight-month period), she lost just under 60 pounds and a total of 36.75 inches. She went from a tight size 16 to a comfortable size 10 in pants.

Of course SHE did the WORK, but she did so with the support of her coach and the accountability of a Challenge Group.

My next Accountability Group starts February 8th. 

If you’re SICK of being unhappy with the skin you’re in, if you want to connect with uplifting people, are ready to work on yourself and could use support, then MESSAGE ME.

DEADLINE to order your Challenge Pack is February 5th BUT if you want The Master’s Hammer and Chisel or any of the 21 Day Fix Programs, message me THIS WEEK to get the January SPECIAL ❤

Feel Beautiful For Your Wedding

The love of your life popped the question and you’re  excited to plan your Wedding and feel BEAUTIFUL on this very special day!

But truth be told,  you don’t feel that beautiful right now, and you want to shed some weight so the wedding pictures that will last a LIFETIME are something you want to look at day after day to remind you of the magical day.

I can HELP!

As an online Health and Fitness Coach I can help you select the right workout program, help you create a meal plan that works for you, support you in getting complete Nutrition to help achieve your goals,  provide accountability and motivation AND I can do the same for your Bridesmaids!

Because TRUST ME, your Bridesmaids are flattered you asked them to share this event with you,  but they share that same anxiety about their dresses and the photos!

How FUN is it to be “Shedding for the Wedding” TOGETHER,  even if you are spread all across different cities? Together you can set goals, struggle and support each other,  all under the guidance of your Coach –  that would be me 😄

To find out if this is something that will work for you and your Bridal Party, fill out this form at http://tinyurl.com/shedtowed

I’ll see you soon!

🙂 Melanie

 

 

Why To Do A Split Squat Jump

Today was the first workout of the Master’s Hammer and Chisel Test Group I’m participating in and 5:30am came way too soon! I was super close to just shutting off the alarm and getting “just a few more minutes of shut eye.” But I didn’t.

Instead I shut off the alarm which was in the bathroom, drank my 16oz of Water, drank my ENERGIZE, brushed my teeth, filed my nails, all while listening to a podcast and was ready to go at 6am.

“FUN” Move of today: Split Squat Jump.

Seriously, all I could think about while doing these was “WHY?!! WHY do I have to do these???”  I want this new program to help me CHANGE MY BODY,  that’s why!  This exercise gets your heart rate up, helps increase bone density and trains your fast twitch muscle fibers,  in short, they shape your booty and I can already tell my booty will FEEL this workout 😄

Do you have a hard time getting up in the morning? Do you keep hitting snooze?

Peppermint Mocha Shake

Off I go for a one on one coach training. I’m a home body and I don’t get out a lot on purpose, so when I do, a meeting planned for 90 minutes is sure to last a lot longer because there’s just SO MUCH to catch up on!  And seeing that my metabolism does best when eating every 3 hours,  I came prepared!

BLEND:

8oz brewed Coffee, 2oz water, 1 scoop Chocolate Protein Powder or Superfoods Shake (I used Vegan Chocolate by Shakeology), 3 drops Peppermint EO (or use 1/2 tsp pure extract), 4 ice cubes and blend.

Oh,  I also added a scoop of extra fiber – you know,  trying to up my fiber in the quest for cancer prevention!

I used my NINJA Nutri Cup to blend and take the shake with….you just have to remember that the lid has an opening when you get out of the car,  oops.

What’s your favorite Holiday Drink?

Crunchy Tuna Salad

 

Do you love Tuna Salad but are trying to get away from using condiments and processed foods in general?

I whipped this up tonight:

2 cups worth of chopped celery, cubed cucumbers and chopped shallots

3/4 c of tuna packed light in water

1 small Avocado

Mash it all together, add pepper to taste,  a squeeze of lemon (or doterra lemon drops),  and squirt Sriracha Sauce across.

It’s just the right amount of crunchy and loaded with protein.

Do YOU have a favorite tuna recipe?

If you use the 21 Day Fix Meal Plan system, this is 2 green,  1 red and 2 blue.  Yes,  that’s too much blue in one sitting, but I did skip orange today 😉

Why NOT You?!

This is Tarah, and this woman’s story right here just tugs at my heart!  She is one of our lead coaches and was invited to be on the first Coaches’ Master test group to try the new Hammer & Chisel program that comes out Tuesday, December 1st.

Just LOOK at her results!

Over the course of 60 days of following this program, she’s lost:
20.2 pounds
8 inches in her waist
2 inches in her thighs
1.5 inches in her arms
2 inches in her hips
5.5 inches in her chest

In the past Tarah has been obese for her height weight ratio and she’s struggled with eating disorders, but she’s always overcome any obstacles to regain her health.  Including raising her young boys while stationed in Japan, when her husband was deployed with Special Forces!

Now Tarah and her husband are both able to raise their kids while working from home and they have added a precious daughter, all the more reason for Tarah to be a role model of health to her. And that she is!!!

Committing to making changes to your health and fitness is not easy.  It’s almost always challenging. That’s why on December 7th we will join together in an accountability group for support and motivation. Get the new Hammer and Chisel Shakeology Challenge Pack, and you can be part of it.

STOP! Before you say you don’t have time, money, space, because of kids, job, etc. take a moment and asses yourself:

How are you FEELING right now? Kids or no kids, are you feeling sluggish or full of energy? Do you feel light on your feet or puffy and bloated? How do you WANT to feel?

I guarantee, if you choose to invest in your health, you WILL feel better almost immediately. And WHY NOT YOU? Don’t you deserve it? Your loved ones deserve for you to take care of yourself first, because when you do, you will gain greater confidence and you will be nicer to be around 😉

If you want to be part of the Team Knockouts first Pilot group for Hammer and Chisel, message me today, and I’ll get you set up.

What is Small Business Saturday?

Do you know about Small Business Saturday?!

The first-ever Small Business Saturday took place on Nov 27, 2010 and was initiated by American Express. It encouraged people across the country to support small, local businesses, and it has since grown into an estimated $14.3 billion spent at small businesses during last year’s SBS.

How can you participate? Especially if you prefer to shop online?

Take a look at your gift list:

Makeup, skin care, perfume, crafts, fitness programs, nutritional supplements, candles, kitchen gadgets, fashion jewelry, clothing, keepsakes, personal protection (as in pepper spray), gift certificates galore, and so much more.

For all of these products there is a small business or entrepreneur who works with a direct sales company. YOU already know someone who sells something you want directly, or who knows someone else who sells what you’re looking for. You just have to ask “Who offers/sells xyz…”

The answer might be your friend’s friend’s mother’s store with keepsakes and decorative items, a friend who sells crocheted hats on etsy, a co-worker who sells make up or skin care, your cousin who is an expert on kitchen gadgets or how to use essential oils in the kitchen or for health, or me who offers online coaching to go along with the latest fitness and health programs like 21 Day Fix, Piyo, P90X, Insanity and more.

And why would you want to do that?

Well indirectly you will benefit because you build a relationship with someone you know, it’s like having a personal shopper. And by buying from a small business or entrepreneur, more of the money you spend stays with them. And with them receiving more money as the sales person for their own business, they are able to spend more in their local economy.

So ask the question today, whether it’s Small Business Saturday ot not at the time you read this: Whom of your friends sells what you are looking for.

And if you represent your own small business as brick and mortar, on etsy or your direct sales website, feel free to share it in the comments.

Until next time…

🙂 Melanie 

Chia Fruit Bowl

I have a deep love for Chia, if not possibly even an addiction!   I love Chia jam, Chia bread, Chia in Oatmeal, Chia in green smoothies, Chia pudding and Chia in juice.  I have never had a Chia Pet though.

Unfortunately my Chia Pudding never really turns out like Pudding.  It’s either too dense with seeds or too liquidy to be called a pudding.  It’s still tasty though and I keep a batch to eat if I have a craving for sweets or to use in my new favorite Chia Fruit Bowl.

On hot summer days in Germany (yes, there are such days!) my Mom spends hours in the kitchen cleaning, cutting, boiling and straining all sorts of red fruits to mix with Pearl Sago and makes Rote Grütze.  It always smelled sweet, took all day to make and hours to set and when we can finally eat it, it is oh so delicious and refreshing!   I have never attempted to make it because I have no idea what “Johannisbeeren” are called in English or where to find them in Las Vegas.  And more importantly, no other Rote Grütze I have ever tried has come close to tasting as good as what my Mom makes.  So it has to be her touch.  You know…made with love ♡

This Chia Fruit Bowl somehow reminds me of that without trying to immitate it, and fail.  It can be eaten cold, but I think it’s the heating up of it that makes it extra tasty.  And bonus: it doesn’t take all day.

This is super simple to make and you could probably figure it out yourself.  But if you’re anything like me, you like to know the exact steps someone took to make something you want to try yourself.  And then adjust it.

How To Make It
For best results you do need to have that Chia pudding concoction ready in your fridge and here is how I make it.  Use organic whenever possible, or non-gmo-certified.

8 Tb Chia seeds
2 tsp Vanilla (fresh or flavoring)
2 cups (500ml) Almond Milk (I use plain and unsweetened)

Stir it all together in a storage container, stir, stir, stir, and place it in the refrigerator to thicken.  I like to let it sit for at least 4 hours before I eat it or use it for anything else.  Stir it again to break up some of the seeds that stuck together.  Now it’s ready.

For the fruit bowl all you need now is, you probably guessed it, fruit.  My current favorites are Blueberries, Strawberries and Apricots.

2 hand fulls Blueberries
4 Strawberries cut into small pieces
1 Apricot cut into small pieces

Top it with 4 Tablespoons of your Chia Pudding, mix and eat OR even yummier heat it up for a couple of minutes.

I currently savor mine for breakfast, with the Pugs by my side, sitting outside and enjoying the morning.  Simple joys!

Of course you can top it off with more almond milk, add mint leaves, cinnamon, or for a dessert have it hot over some ice cream!

Enjoy and let me know how it turns out for you and how you changed it to make it yours ♡

🙂 Melanie

Exercise for Stress Management

I have been waking up feeling stressed.  Each morning I would wake up and the first feeling of the day wasn’t one of excitement but as if someone had punched me in my gut!

Obviously that feeling carried over into the rest of my day and affected everything from my mood to my interactions with loved ones.

I was starting to panic because about the same time last year I had similar feelings that ended up in a hysterical crying fit in a public bathroom, thinking “if anyone gave me anxiety meds right now,  I would take them!”

Clearly I had to figure it out.

Well,  can I be honest?  I have not been working out.  I made all sorts of excuses that I’ll go into in another post and on http://www.facebook.com/melanievbyrnecoach. But this weekend I thought “Alright Melanie.  You HAVE to work out this week and see how you feel.”

This morning I dragged myself into the garage because I was scared. I was so scared to have a full blown anxiety attack, that I made myself put on my workout clothes and pushed play.

And you know what?! I already feel so much better!

I thought you might like some background info on how exercise can help relieve stress (article source: Mayo Clinic).

Please comment or share if exercise has helped you deal with stress and email me at mtrfitness@gmail.com if you have questions on how to get started.  I’m here for you!

🙂 Melanie

Exercise and stress: Get moving to manage stress

Exercise in almost any form can act as a stress reliever. Being active can boost your feel-good endorphins and distract you from daily worries.

By Mayo Clinic Staff

You know that exercise does your body good, but you’re too busy and stressed to fit it into your routine. Hold on a second — there’s good news when it comes to exercise and stress.

Virtually any form of exercise, from aerobics to yoga, can act as a stress reliever. If you’re not an athlete or even if you’re out of shape, you can still make a little exercise go a long way toward stress management. Discover the connection between exercise and stress relief — and why exercise should be part of your stress management plan.

Exercise and stress relief

Exercise increases your overall health and your sense of well-being, which puts more pep in your step every day. But exercise also has some direct stress-busting benefits.

• It pumps up your endorphins. Physical activity helps bump up the production of your brain’s feel-good neurotransmitters, called endorphins. Although this function is often referred to as a runner’s high, a rousing game of tennis or a nature hike also can contribute to this same feeling.
• It’s meditation in motion. After a fast-paced game of racquetball or several laps in the pool, you’ll often find that you’ve forgotten the day’s irritations and concentrated only on your body’s movements.As you begin to regularly shed your daily tensions through movement and physical activity, you may find that this focus on a single task, and the resulting energy and optimism, can help you remain calm and clear in everything you do.
• It improves your mood. Regular exercise can increase self-confidence, it can relax you, and it can lower the symptoms associated with mild depression and anxiety. Exercise can also improve your sleep, which is often disrupted by stress, depression and anxiety. All of these exercise benefits can ease your stress levels and give you a sense of command over your body and your life.