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The Crazy-Busy Person’s Guide to Weight Loss

One week in Nashville with all my meals prepped for the entire stay! 

One week in Nashville with all my meals prepped for the entire stay! 

Losing weight is challenging no matter what, but when you have a hectic schedule full of appointments, errands, and random time-sucking obligations, your New Year’s weight-loss resolution to slim down can feel straight-up impossible.

Here’s the good news, though: You don’t need to quit your job and go to boot camp to successfully lose weight. You can shed pounds — slowly but surely — while continuing to hustle and keep up with your commitments.

The key is learning to plan ahead and organize your day in a smart, efficient way. Before long, your weight-loss habits will become second-nature, not to mention totally worth the extra effort.

Read on for 11 easy tips for losing weight on a busy schedule!

1. Meal Prep Every Week

Meal prep doesn’t just save time and energy, it’s also key to ensuring you stay on track with your nutrition goals.

Every Sunday, block off a couple hours to make a weekly meal plan, go grocery shopping, and hunker down in the kitchen to chop, dice, grill, and plan your meals for the week.

If you don’t want to cook entire meals in advance, you can still cut down the steps by setting aside ingredients and chopping vegetables and fruit ahead of time. Pre-sliced veggies are ideal because you can snack on them raw and incorporate them in meals.

You can also make things like soup, ground turkey stir-frys, and casseroles ahead of time to store in your freezer. 

Proper portion sizes are a key part of meal prepping for weight loss: Using portion-control containers is an easy way to make sure your meals are balanced, especially if you’re trying to lose weight for the first time.

2. Store Healthy Snacks in Your Desk and Bag

The key to resisting that mid-morning muffin craving at work is to have satisfying, nutrient-rich snacks at the ready.

“Store snacks in your bag and at your desk,” says Gorin. “This way, you’re not relying on whatever’s available at the corner market or vending machine.” For protein-rich snacks, try hard-boiled eggs, beef jerky, or edamame. For snacks under 200 calories, bring in some pistachios, roasted chickpeas, or seaweed.

3. Drink More Water

Research suggests that drinking water before a meal can help you feel more full. An easy way to check that off your list is to carry a reusable water bottle with you at all times. Refill it regularly and aim to drink half your body weight (in pounds) in ounces each day.

If you’re notoriously bad at hydrating, here are 25 easy ways to drink more water.

4. Keep Fruit in Plain Sight

“When you’re at home, keep fruit on the countertop,” says Gorin. “Research shows you may be more likely to reach for it if it’s visible.” A Cornell University study found that women who had a fruit bowl out weighed 13 pounds less than women who had cereal or sodas sitting on their kitchen counter.

Same goes at work: Skip the candy bowl and get a basket and load it with your favorite fruits. Try apples for a hit of fiber, or bananas to sneak in some potassium, and pears for a sweet, low-calorie snack. And don’t forget about seasonal options like grapefruit, oranges, and kiwis.

5. Make Your Workouts Consistent

Although diet plays a major role in losing weight, pairing it with regular exercise is critical if you want to achieve weight-loss success.

But how do you squeeze in a sweat session when your day is jam-packed? “I recommend working out in the morning before people start making demands of you and life has a chance to get in the way,” says Trevor Thieme, C.S.C.S., Beachbody’s fitness and nutrition content manager.

If mornings are out of the question — maybe you have a long commute or an early drop-off time for your kids — identify another time of day that’s consistently free of commitments. For some people, that might be during lunch. For others, it might be after work. Whenever it is, reserve it for exercise.

Working out at home is a good way to make sure you get your workout in — and it’s harder to make excuses! With a streaming service like Beachbody On Demand, you’ll have hundreds of workouts with nutrition guides, calendars, and progress trackers at your fingertips.

6. Eat at a Table (*no phones allowed)

Instead of snacking as you scroll through emails or eating dinner while bingeing on Netflix, walk away from the screens and sit down at a table. (Novel concept, right?!)

You’re probably thinking, How exactly will sitting help me lose weight?! Well, pay attention to this fun fact: Research shows you’re more likely to consume greater amounts of food if you eat while you’re distracted.

While it might seem counterintuitive to carve out 30 minutes just to eat when you could multitask, a 2001 study suggests that multitasking may actually decrease your productivity by as much as 40 percent.

In addition, paying attention to your food — chewing slowly and savoring flavors — doesn’t just help you appreciate your meal, it also makes it easier to recognize the signals your body sends you about whether you’re full or not.

This practice of mindful eating can help you lose weight, but even better than that, it can also help you keep the pounds off once you’ve slimmed down.

7. Swap Cardio for Strength Training

Strength training trumps traditional cardio (think: long slow distance) when it comes to losing the right kind of weight: fat.

“But the most effective method is to combine cardio and strength training by doing high-intensity circuits — sets of several exercises performed back-to-back with little or no rest in between,” says Thieme. “Not only will you burn tons of calories during your workout, but you’ll also raise your metabolism for more than 48 hours afterward.”

Here’s another advantage of such such workouts: They double down on the benefits of both aerobic and strength training in half the time of a typical cardio or weightlifting session. “If you’ve ever tried a program like P90X3, 22 Minute Hard Corps, or INSANITY MAX:30, you know that a half hour is all it takes to get in a killer total-body workout,” Thieme says.

8. Share Your Food

Whether you’re at an office birthday party, on a date, or out to dinner with friends, you’ll inevitably encounter temptations in the form of chocolate and/or salty, carb-heavy sides.

If you want to (and can!) avoid these foods altogether, great. If, on the other hand, you want to enjoy a bite or two every once in a while, go for it. The key to sticking with your nutrition goals is not to deprive yourself, but to be sensible about how much you indulge.

Split your desserts or sides with someone else to cut down on the calories. “You know what [the dessert] tastes like, and the first bite or two is always the best, anyway,” Gorin says.

9. Have “Emergency Food” on Hand

On particularly chaotic weeks, sometimes meal prepping just doesn’t happen. And even if you have plenty of healthy ingredients on hand, sometimes you don’t have the patience or energy to cook.

That’s why Gorin recommends stocking your pantry and desk drawers with quick and easy “emergency food,” like cans of low-sodium soup, canned tuna packed in water, canned low-sodium beans, and whole-grain crackers. There arehealthy packaged food options out there; just make sure to check the ingredient list.

10. Move More

The most successful weight loss plans entail not just eating more healthfully and exercising more intensely, but also moving more throughout the day, says Thieme. Your goal: To keep your metabolism humming in a higher gear during more of the 23- and a half hours you aren’t working up a sweat.

For most people, that’s going to require thinking outside the box/gym. If you sit in an office all day, take a three to 10-minute break every hour to walk around the building or perform squats and arm rolls at your desk. Instead of sending emails to people down the hall (or even on different floors), pay them a visit. If you have a phone call with a client or an in-person meeting with co-workers, skip the conference room and talk as you walk.

And don’t limit this sort of creative thinking to your workplace. Do calf raises while brushing your teeth, stretch and foam roll while you watch TV, take your dog for a walk as you chat on the phone — do anything you can to spend more time on your feet and less time on your rump.

11. Rethink Your Beverages

A full day of commitments and responsibilities usually requires a boost (or two… or three) of caffeine to make it through. But the rich, sugary coffee beverages most people rely on (think pumpkin spice lattes) have no nutritional value.

Instead of sipping half your daily calories through a green plastic straw, Gorin suggests taking a walk to get a refill of water or hot tea. “That might reset your mood and your commitment to healthy eating.” If you do have a cup of coffee, says Gorin, swap the creamer for milk and sweeten it with a sprinkle of cinnamon instead of sugar.

Achieving your goal of losing weight doesn’t mean you have to make a bunch of huge, life-altering changes all at once. Sometimes all it takes is making smaller, smarter choices throughout your day to get you moving in the right direction.




Breakfast: No Cook Raspberry Vanilla Porridge


Breakfast: No Cook Raspberry Vanilla Porridge


No Cook Raspberry Vanilla Porridge


3/4 cup fresh raw raspberries

1/4 cup dry Bob's Red Mill Rolled Oats

2 tsp Simply Organic Madagascar Vanilla Extract No Sugar Added

1/4 cup Oikos Organic Greek Yogurt. plain non-fat

1/2 cup Almond Breeze Vanilla Almond Milk Unsweetened

2 Tbsp Navitas Naturals Organic Whole Chia Seeds



Place all ingredients in a mason jar (pint). Securely replace the cover and shake until all ingredients are mixed. Refrigerate mason jar overnight. Wake up the next morning and enjoy your porridge for breakfast!


Breakfast: How does it help weight control?

Why does eating a healthy breakfast help control weight?

Here are some of the ways that regularly eating a healthy breakfast may help you lose excess weight and maintain your weight loss:

Reduced hunger. Eating breakfast may reduce your hunger later in the day, which may make it easier to avoid overeating. When you skip breakfast, you may feel ravenous later and be tempted to reach for a quick fix — such as vending machine candy or doughnuts at the office. In addition, the prolonged fasting that occurs when you skip breakfast can increase your body's insulin response, which in turn increases fat storage and weight gain. In fact, skipping breakfast actually increases your risk of obesity.

Healthy choices. Eating breakfast may get you on track to make healthy choices all day. When you eat breakfast, you tend to eat a healthier overall diet, one that is more nutritious and lower in fat. When you skip breakfast, you're more likely to skip fruits and vegetables the rest of the day, too.

More energy. Eating breakfast may give you energy, increasing your physical activity during the day. A healthy breakfast refuels your body and replenishes the glycogen stores that supply your muscles with immediate energy. Skipping breakfast is associated with decreased physical activity.

So, if you skip breakfast — whether you're trying to save time or cut calories — you may want to reconsider, especially if you're trying to control your weight.



Lox Breakfast Muffins



Wild Nova Lox


green onions

2 eggs + 1 egg white

cracked black pepper



Mix all ingredients in a bowl. Pour mixture in muffin pan. Bake it for 20 mins at 425 degrees. Delicious, tasty, and healthy! Served here with a blood orange!




Nutritional Deficiencies


Nutrient deficiencies - the most overlooked factor in better health?

From a health perspective, nutrient deficiencies in your diet can have a huge impact on your overall wellbeing. Yet this is an area that is often overlooked, as the majority of people have no idea of the signs or symptoms, let alone how much of an influence they can actually have.

So that’s the aim of this --- to highlight why it is so crucial you give this issue the attention it deserves, as well as the most common nutrient deficiencies and how to avoid them.

So why is this such an issue?

Studies have irrefutably shown that a diet rich in both vitamins and minerals can be directly related to preventing, fighting, treating and even reversing diseases, where as a diet filled with deficiencies can lead to a whole host of health problems and development of chronic illnesses.

The problem at hand is imbalance and not providing your body with what it needs leads to the shutting down of various processes and inability to properly function, as your body simply isn’t being given the right tools to optimally perform.

In fact, research is continually starting to support the ideas of Dr. Bruce Ames, who in 2006 presented an award winning idea called the ‘Triage Theory’, which sheds some further light on this notion.

This theory dictates that when the human body is not being supplied with the nutrients it requires, it diverts what little resources it does get towards supporting essential functions for short-term survival, at the expense of the processes vital for long-term health.

For instance, it may prioritise supporting heart function over DNA repair, as that’s the more immediate risk to the bodies wellbeing.

Triage Theory states that micronutrient deficiencies impact your long-term health, and in turn promote age related diseases.

With Western cultures largely processed diets, it can accurately be speculated that a large amount of people are potentially deficient in a range of micronutrients and this is affecting their health in a variety of ways. Whether that’s long-term damage such as cancer, diabetes, heart disease, dementia or arthritis, or more short term effects such as low energy, mood, stress, focus or overall happiness will be down to a case by case basis.

How do you know if you have a deficiency?

The only way you can truly tell if you’re deficient in certain vitamins and minerals is through blood tests and other examinations.

There are however certain signs that you can look for depending on how you’re feeling, but the easiest way too avoid them is to ensure you get the full range by eating a diet based around nutrient dense foods, coming primarily from a wide range of whole foods sources.

This is important to take into consideration, as while one food may be high in certain nutrients, it’ll be lacking in others, as no single food contains a sufficient amount of all of your daily requirements. For instance, fruits and vegetables contain a substantial amount of vitamin C, whereas Vitamin B12 is found primarily in meat, dairy and seafood.

This is why it’s essential you have a balanced diet.

Most common deficiencies

Due to the amount of vitamins and minerals, all with varying functions I think going into too much detail on every nutrient will simply just over complicate matters. There’s simply far too much too take in and it’s unnecessary for the average person to know all of it. Especially since while it’s possible to be deficient in almost any nutrient, some are highly unlikely, regardless of your diet.

My advice is to see if what you’re currently eat contains any of the foods listed and if not, then ensuring you find ways in which to incorporate or increase their intake into your diet.

Vitamin D – if you work in an office, spend most of your days indoors, or live in a country that fails to get regular sunshine, then chances are you’re deficient in Vitamin D. It’s essential in almost every cell in your body, with symptoms ranging from fatigue to muscle ache, tiredness and long term deficiency can lead to increased risk of fractures caused by bone loss. It’s an understatement to say that if you want to improve how you feel, then you need to increase your intake. I regularly encounter people who are severely deficient, with clear signs being they are exhausted, moody, depressed, have a lack of energy, feel stuck in a rut and generally overwhelmed and down on life. So if you can’t or unable to find ways to get more sunshine, then ensure you incorporate more oily fish such as salmon, trout or mackerel into your diet at least once a week, as well as whole eggs, milk, seeds and yoghurt.

Calcium – is required for maintaining strong bones, as well as controlling nerve and muscle functions, making it essential for every cell in your body. Signs of deficiency include osteoporosis, fatigue, poor appetite, muscle cramps and abnormal heart rhythms. Although public perception often portrays milk as the best source, other options include dark leafy greens such as spinach, kale or broccoli, nuts and other dairy such as cheese or yoghurt.

Vitamin B12 – is used by every cell in your body, helps neurotransmitters in your brain, as well as aiding in the production of DNA and red blood cells. Vitamin B12 is pretty much only found in animal products such as chicken, fish, shellfish, eggs and dairy. That makes vegetarians and vegans highly susceptible to being deficient and if that applies to you it’s highly recommended that you consider supplementation. Severe symptoms can include problems with walking or balance, numbness in the hands, legs or feet, anaemia, fatigue, paranoia, memory loss, or even hallucinations.

Potassium – is vital to help your heart, kidneys and other organs properly function, as well as controlling fluid levels in the body. Illnesses which cause vomiting, diarrhoea or excess sweating can cause deficiencies and symptoms include weight loss, constipation and muscle weakness. The best sources include bananas, milk, vegetables, whole grains, peas and beans.

Iron – aids in producing red blood cells, meaning low levels make your body unable to effectively transport oxygen. Research shows that up to 25% of people are deficient in iron and symptoms include anaemia, fatigue and low levels of energy, along with possibly pale skin and sparse, thin dull hair. Much like Vitamin B12, vegetarians and vegans are particularly at risk and good sources include beef, beans, chickpeas, spinach and lentils.

Warning: Even with the high levels of people deficient in iron, it’s something you should never supplement with. Too much can be very harmful and instead you should focus on getting enough through your diet.

Magnesium – supports bone health and the production of energy. While most healthy people are unlikely to be deficient, it can be a side effect of certain medications or associated with some health conditions due to issues with absorption. It can also be caused by over consumption of alcohol. Symptoms include nausea, vomiting, loss of appetite, anaemia, irregular heart rhythms and fatigue. Low levels of magnesium can also cause deficiencies of calcium and potassium in the blood. Good sources include spinach, black beans, whole grains, red meat and nuts.

Iodine – is essential for a normal functioning thyroid, due to its role in the production of various hormones and the most common symptom is an enlarged thyroid gland. Deficiencies are believed to affect up to 1/3 of the world’s population and good sources include fish, yoghurt and eggs.

Final thoughts

Hopefully that helps shed some light on this issue and raises your awareness as to whether or not you may potentially be facing a nutrient deficiency in your diet.

If that’s the case, then I simply can’t stress enough how important it is you get this under control. Whether that’s from improving your diet, or in some cases looking to supplement where appropriate.

So what do you think? Are there any glaringly obvious deficiencies in your diet? And how do you think you can resolve them?

Post your thoughts and comments below.


Success Story: Heidi W. from Michigan


Success Story: Heidi W. from Michigan

23 lbs. and 23 inches down in 1 year of reversing Metabolic Damage

23 lbs. and 23 inches down in 1 year of reversing Metabolic Damage

I got connected with Roxy and Team Thunder through one of the other coaches in the group.  I tried a Beachbody program (T25) in early 2015, and lost a few pounds but didn't stick with it.  Fast forward to November 2015 and I had gained just about everything back.  I was not happy with how I felt and how my clothes fit.  I finally really had to own up to the fact that I was not just a little overweight and I needed to make some lifestyle changes.  I did a couple of rounds of 21 day fix and then Roxy started a Team Thunder challenge for the new program Hammer and Chisel. 

   I didn't think I was ready . . . I mean I was soooo out of shape, but Roxy was very encouraging, so I gave it a try.  I was hooked. I found that I love workouts that involve weights.

Roxy ran various challenges in the group that pushed my comfort zone (like sharing videos of myself on FaceBook) and really helped me to grow. She even took the time to develop customized meal plans for those of us in challenges to help us get the best results.  Her commitment to helping those in the group is absolutely apparent.

In the summer of 2016, I committed to her Body Beast challenge.  This one challenged my thinking because I had always been on low calorie meal plans (1200-1400 calories) trying to lose weight.  On this one, I had to eat (2200 calories) to build muscle.  I saw great results with the program and have been doing it since.

Most recently I had foot surgery and wasn't able to do some of the moves in the workouts.  Roxy was there to offer alternatives.

I can't say enough great things about Roxy, her fellow coaches, and Team Thunder.  Without a doubt, I would not have been as successful without Roxy and the team.  I remain excited to continue my healthy lifestyle with them.

- Heidi W., Michigan  



Happy New Year

From all of your coaches here at Team Thunder, we wish you the very best this holiday season and the coming new year!!!⚡️⚡️⚡️


"What I do this year is important because I am exchanging a year of my life for it."


When you think how quickly a year goes by it emphasizes the importance of how quickly life goes by. And if we are not focused on this the years fly by and we look back and wonder where did the time go.


What have we accomplished with our life? Are we fulfilling the purpose we were put here for?


Not just on New Years day, but, every day it is important to remember, what we do each day does matter!


In the coming year may you find, happiness, use your abilities to solve problems and challenges; hope, may you always have it, never lose this; goals, to keep you focus on your dreams; and, success, by solving your problems, focusing on your goals, and always having hope, success will find you ❤️⚡️🎉🎄🙏🏻💎


#TeamThunder #RoxyThunder


Success Story: Debra T. from California


Success Story: Debra T. from California


"My journey with Roxy officially started in 2012 with me doing T-25 and Chalene Extreme. I followed the workout plan but loosely followed the meal plan. I was seeing some results but not what I really wanted. Then I ended up getting pregnant in 2014 with my fourth child.

When my son was 10 months old and after feeling depressed and unhappy for months I decided I needed to do something. So I was scrolling Facebook in December 2015 and came across a post from Roxy and it was about The Masters Hammer & Chisel challenge she was hosting. So I reached out to her and she invited me to join her challenge.

I decide that day I was to commit fully to the workouts and the meal plan. I rejoined Team Thunder and with the help of Roxy and Team Thunder, I completed the Masters Hammer and Chisel in two months and lost 20 lbs and 12 inches all over.

First picture is the start in January and middle picture is March. I was so thrilled and amazed by my results only because I didn't think I could do it but when you have amazing people behind you and supporting you it makes all the difference.

So I went on to do another round of H&C but I was intrigued by Body Beast and the weights only program so I decided to give it a try and let me tell you I was hooked.

So I have been doing Body Beast since September and the last picture was taken in November. I can't say enough good things about Roxy and Team Thunder because they changed my life."

 - Debra T., California






30 days of CORE DE FORCE x Shakeology

We will start January 9 - along with the Health Bet!

Sign up below for those participating in this official challenge!!!

We will be having exclusive calls, challenges, and prizes for those participating!

Before photo and measurements are REQUIRED!

Who's in???