Jul 26, 2015

Dance Party: CIZE Program Launch

Ladies! Do you love to dance (or wish you could?!)?

Does exercise feel like a chore that you dread?

Would you benefit from joining an online dance, fat-busting fitness community of other women and moms doing the same thing? 

Counting calories and obsessing over the scale is stressful and unnecessary. In this challenge, we don't worry about those details, but we DO have FUN, sweat our fat away by dancing, and use healthy balanced nutrition... on our own schedule, from our own homes! I've been doing these dance-style routine workouts for a few weeks, and I am loving the natural "high" I get following these workouts. This is the first time EVER I have pushed the "REPLAY" button on a workout DVD. Learning the moves is SO much fun, and the included meal plan is SO super simple with amazingly delicious recipes you can't help but WANT to follow it!!!!

If you and someone you know can benefit from working on their fitness goals, but cringes at the thought of "exercising", contact me today and I'll be happy to provide the details of this dance challenge! We are doing to DANCE our way to our goals!

Spots are filling up fast, so don't wait! This is going to be a BLAST!!! Group starts on Monday, August 3rd! 

Click HERE for the application to join:  Dance Party CIZE Launch Participant Application

Jul 21, 2015

Apple Cobbler Yogurt Parfait

This was the first recipe I tried out from the new CIZE Eat it Up! nutrition guide, and it was so quick, simple, and delicious!!! I think I could honestly have this every single day. This is one of those meals that you could literally prep up in advance and stack and store in your fridge when you are ready to eat. 

3/4 C. Plain Greek Yogurt
1 C. Sliced Apple
10 Pecan halves (chopped)
Ground Nutmeg & Cinnamon to taste
1 tsp. Maple Syrup

Add the ingredients to a medium sized bowl in order listed, and enjoy!!!

CIZE-4-CHANGE begins now!

As you probably already heard, the brand new workout from Shaun T was just released this week. I started the workouts on Monday, and have committed myself to complete the program following the 4-week calendar schedule. 

Do you dread your workouts?  Consider #CIZE4change. Change how you think about fitness and exercise. Change how, and where you work out when you take them with you anywhere On Demand. Change your emotional and physical state when you just dance your worries, stress, anxiety, and calories away!

But perhaps the most important change of all, will be the change in how you will laugh and enjoy your workouts, instead of dread them. Think about how if you could only just get started with a fun workout that you would WANT to do each day, how easy that would be to help you get into a healthy routine and habit of moving your body daily. Not to mention, when your kids and family see how much FUN you are having, they will want to join you as well!!!!

If you know me AT ALL, you would know that I DO NOT DANCE. Well, in front of people that is - haha!!  These workouts feel more like a dance lesson than a workout. I don't remember ever laughing during Insanity Max:30 or 21 Day Fix Extreme. I love how my mood is immediately better just by pushing play and dancing my stress away. I was really surprised at how I was learning the moves so quickly, and pretty much had it down after doing it just one time!  Took me back to my Football Cheerleader days and learning the cheer and dance routines :)

The meal plan is in alignment with the 21 Day Fix, which means it's SUPER easy and simple, likely all the foods you normally eat, and completely portioned controlled with using your containers and trackers. 

This is the CIZE meal tracker from the Eat It Up! nutrition guidebook. 

Putting meals together is so easy with the nutrition guidebook. For each meal, you literally pair your food groups together to create your delicious, balanced, portioned controlled breakfast, lunch and dinner. There is no need to flip back and forth as in the previous nutrition guides for the portion controlled plan, and the suggested meals are AMAZING!!!  This is my plan for this week, and I honestly cannot WAIT to share these recipes and meals with you as I use them. 

I wanted to share today's lunch with you. It was SO GOOD!!! I I normally have greens for lunch. Today I'm changing things up with an Apple Cobbler Yogurt Parfait 😋🍴. 
Cize Eat Up! plan is so simple, refreshing, balanced and perfectly portioned controlled that ANYONE can follow this without feeling hungry!! Delicious meals, simple prep, perfection. 
It's so much easier to stay on track when you love the meals you're having!! 

TEST group starts on the 27th!!!
Apply HERE to be considered

If you don't have a coach and you would like to join my exclusive support and accountability group to be the first to get results and potentially win $$ and prizes, then complete the application to be considered for a place in this exclusive test group.


Lets do this!!!

SPECIAL OFFER:  Anyone who joins the CIZE Launch Group with A challenge pack will also be entered to win a Fixate Cookbook with 101 recipes that will fit perfectly into the CIZE nutrition plan to keep your meals easy, healthy and a no brainer when it comes to planning!

Time to CIZE-4-CHANGE. Your time is NOW!

Jul 11, 2015

CIZE: The end of EXERCISE?!

Want to be part of the FIRST EVER test group for Shaun T's new program CIZE with having the support and accountability of a free coach!!? I have participated in this workout as a top ELITE coach by using sneak peek workout dvd's and the results are amazing, while having FUN getting your sweat on!!

I have been been doing this program and it is the end of EXERCISE!! FUN, DANCE MOVES for even the beginner!! I seriously have NO rhythm, which is why I love this program! It totally teaches me how to MOVE, dance, sweat, while having fun! Check it out:

Tired of squats, lunges, push-ups, and boring cardio? 
Then pay attention because you're about to look
forward to working out! Shaun T goes back to his 

dancing roots and makes losing weight an "experience."

You'll be LIVIN' and SWEATIN' to hot new moves and
great music!

And if you think you can't dance, don't worry. Shaun 
breaks down the routines, step-by-step, move-by-move, 
and builds them into a full dance combo. And at the
end, you'll get to CIZE IT UP to songs from Shaun's 
playlist. You'll be so focused on mastering the moves 
that for 35–40 minutes minutes you'll forget you're actually burning 
fat and calories, and getting in the best shape 
of your life!!!!

"Don't say you can't dance…because anyone 
can dance…" —Shaun T

I am also a runner, Creator of Marsha Smrcka Fitness and have over 2 years of experience with diet and portion control. I know the commitment and dedication that extreme results will take! I am here to help!

What you can Expect for CIZE Test Group. 

- 30-45 minute home workouts
- Daily Super dense dose of nutrition
- Portion Control system
- Peer Support 
- Free Coaching

*Dance moves that will take you from beginner to EXPERT (I promise you, anyone can do this... including this 2 left footed lady)
*real, serious changes to your body

You will also get a free CIZE t-shirt JUST for completing the program. By being one of the FIRST to have mind blowing results you will be eligible for $500, $1000 and a $25K grand prize. Not to mention your results could be used in upcoming informercials. Your body is going to change and you will have FUN doing it!!!

Do you Have questions? Post directly to the wall or email me at marshasmrcka@yahoo.com you will also have an option to join as a coach for free, if this is something you've been wanting to do - please contact me directly. I will be posting to the event wall as we count down to the release. Please invite your friends and family.


TEST group starts on the 27th!!!

Apply HERE to be considered

If you don't have a coach and you would like to join my exclusive support and accountability group to be the first to get results and potentially win $$ and prizes, then complete the application to be considered for a place in this exclusive test group.


Lets do this!!!

SPECIAL OFFER:  Anyone who joins the CIZE Launch Group with A challenge pack will also be entered to win a Fixate Cookbook with 101 recipes that will fit perfectly into the CIZE nutrition plan to keep your meals easy, healthy and a no brainer when it comes to planning!

Join the Facebook Event Page For Even More Details and to Ask Questions:

Jul 4, 2015

PROJECT: Kitchen Makeover

As you get started with your NEW CHALLENGE, cleaning out (or at the very least, reorganizing) your kitchen of those trigger foods and temptations is going to be KEY. You might be feeling strong and determined TODAY....but you WILL have those moments of weakness. Today I want to share with you how to change things up in your kitchen, pantry and fridge so that success is not just simple and convenient but visually enticing!

Step 1 – Pantry & Cupboards: Box The Junk
Get some boxes and/or bags. For the donate-able items (items that have not been opened and have not expired) you’ll need one box for frozen food, one for dry goods and one for refrigerated items. Then you’ll need one box for items that will need to go to the garbage.
Step 2 – Sort the Junk
Sort through your cupboards and pantry and get rid of any item that has ingredients you cannot pronounce or you don’t understand what it is. If you don't recognize it as food, you won't want to use it in your body. Here are a few examples of things to throw out: canned soups, canned pastas, Uncle Ben’s dishes, Kraft Dinners, most crackers, chips, jello, pudding packages, cold cereals, cake mixes and candy bars. This might seem extreme, but you are making way for some amazing changes to you and your family's bodies and health. You will thank yourself later! Remember, you are an athlete in training. You need to use real food to fuel your body. If that box of lucky charms for your kids is constantly calling your name, ditch it.  Stepping into your kitchen shouldn't be anxiety producing!  Make it easier on yourself to make health choices by eliminating the temptation of poor choices.
What will still be remaining is white sugar, white flour, brown sugar and dried pasta. These items will eventually need to be replaced with sprouted spelt or whole grain flours, real organic raw cane sugar (or preferably honey, agave nectar, coconut flakes and maple syrup), spelt or kamut dried pasta (don’t worry they’re not that much more than regular pasta and I think they taste better than whole wheat pasta), or use veggie substitutions (spaghetti squash, eggplant) couscous or quinoa. Either you make gradual changes and slowly replace these items, or you do it cold turkey. Either way, you want to stop buying these "foods". 
If you do decide to keep some of those foods that you know you should eventually replace, put them way up high where you would need a step stool!
I use the eye and chest level shelves to place the healthiest nonperishable items.  So here is what you can find on my shelves:
  • Brown Rice Unsalted (or low sodium) rice cakes
  • Unsalted Raw Almonds, Cashews, Peanuts
  • Old Fashioned Oats
  • Protein Powder
  • Shakeology
  • Canned Low Sodium black beans
  • Canned low sodium diced tomatos
  • Instant Brown Rice
  • Dried Fruit such as craisins, raisins, cherries
  • High quality protein bars (such as Quest or P90X bars)

Then, put things where family members know where to find them.  I basically stock the same stuff all the time.  I maintain a list and check off what i need.  But there is no mystery.  No one is opening the pantry and expecting a sudden influx of cookies or chips.  Boring?  YES!!!!  Intentionally!!!  You see, if you never knew what you might get when you opened the pantry, you'd go there first!!!  I don't want my family to eat from the pantry.  The pantry is where emergency foods live.  Let's face it, with few exceptions, just about everything in your pantry is processed!  The healthy stuff is in the fridge!!!

Step 3 – Refrigerator: Cold Junk Goes, Real Food Stays
The biggest offenders here will be condiments. BBQ sauce, fake pancake syrup, salad dressings, low fat or fat free, flavored yogurts, lunch meat and stir fry sauces. Some things you’ll want to hold onto are mustard & mayo (it’s so much better homemade but this might be another one of those transition products), butter, pickles, capers and hot sauce. Read the labels so that you know what is in the foods you use. That way when you go to the store to replace the empties, you will know what you need to look for as an alternative brand or product. Over time you’ll get really good at reading labels and some of the products you see now will also disappear, being replaced with better choices later. Better choices, as you restock, are full fat plain Greek yogurt, eggs, block cheese, fresh produce and milk, to name a few.  Notice I mentioned nothing about soda, juices, energy drinks, alcohol...those foods will be reserved for once in awhile splurges. Don't worry - you'll survive! 

Step 4 – Freezer: The Frozen Junk
I never realized how many people rely on frozen dinners. Growing up on a dairy farm, growing our foods in the gardens, our freezer has always been a place to preserve our summer harvest. But unfortunately, that isn't the case in most households. Normally, foods that people really don’t want to get rid of are kept here. The frozen pizzas, microwave dinners, frozen egg rolls or burritos, ice cream, pizza pockets and Freezie Pops.... what should remain are frozen vegetables, frozen berries and meat. This will be a haven for all the yummy food you’ll make in the future. Remember, you can always freeze a portion of your delicious clean eating prepped meals, for quick, easy real-food dinners.

Step 5 – Say Goodbye
Take all your boxes of unopened food loot out of the house and off the property immediately and don’t look back.  Your local food pantry will appreciate your donation! 

Have the right tools in the right places!
Each tool that you use on a daily basis should be kept close to the area where you prep your food.  I suggest having the following all in one drawer, plastic container, or cupboard for quick and easy access:

  • Paring knife
  • Vegetable peeler
  • Measuring cup
  • 21 Day Fix containers for portioning
  • Snack size plastic bags
  • Plastic 1 cup size reusable containers
Use your containers or bags to portion snack foods  You and I both know we are going to keep reaching into that bag of snacks or treats and eat well beyond an individual portion, ESPECIALLY those roasted almonds or trail mix.  Here's what I do:  Repackage snacks into servings sized baggies and store in the FREEZER. Out of sight, out of mind..but they're there for you when you need a fast snack or on-the-go food for the family.  This makes it simple for grab and go snacking!

WHERE do you place your foods? Does it make a difference?  
When we stand in front of the fridge, we tend to grab whatever food takes the least amount of time to prepare and that "looks good."  The healthy stuff, like fresh produce, we hide in the drawer that's difficult to get to, and even easier to forget about until you notice a bad smell coming from your fridge!  So when you get home from your weekly grocery shopping, I suggest that you clean and display your fruit in clear plastic containers or bowls, and place your fresh produce on the MIDDLE SHELF so it's at eye level, prepped and ready to grab and eat.  There are even pre-cut veggie options if you don't have time! No excuses, right?

Arrange your greek yogurt near the berries and veggies.  Store cottage cheese nearby as well.  Place healthy whole foods at eye level near the front of the shelf.

When you are building muscle, hard-cooked egg whites are a great source of lean protein, and they're easy to prep so they're ready to go!  Boil a dozen eggs on Sunday night, then peel and place them in a large storage bag.  Now, all you have to do is remove the yolk, dice up your egg whites, dump some salsa in there and BAM!  Or you can just eat your egg whites on the go whole!

Other fast protein sources to be stored at eye level in your pantry include prepackaged tuna, salmon or chicken packets.  Though they store well in the pantry, if you prefer them cold with your wrap or pita pocket keep them in visible sight in your fridge. 

Now when you find yourself staring mindlessly into your fridge, you'll see the stuff you should be eating!  It's washed, cut, enticing and ready to go!!

Replacing your old staples with new alternatives: 

Look in your refrigerator for regular staples and read the ingredients label.  Then ask yourself if you're willing to try a healthier alternative.  One thing that really helped me, is when I started to change the way I was eating, I was still feeding my kids the same old. And then one day, I thought to myself, if I wasn't willing to put these foods in MY body, why would I feed it to my family?? Like PB&J every week, for example, or Grilled Cheese with processed American cheese?  Would they notice if you subbed fresh fruit (bananas) in place of sugar laden jams and jelly?  My kids prefer fresh fruit wraps to jelly any day. If you don't say anything, they might actually love the changes!  I love cheese but instead of buying a brick of it you can stock up on individually packaged string cheese!  They are portion controlled and appropriately sized.  I don't have the time to look at the packaging to figure out how many ounces is a single serving. And switching out the processed cheese to real cheese slices was super easy, and a welcomed change for our family. 

Let's talk condiments... Ketchup now comes in all natural with no high fructose corn syrup, dijon mustard you can buy with no added sugar.  I substitute Greek yogurt for recipes calling for sour cream, and nobody notices.  

If you are not sure which brand or version is a better choice, there are great tools you can use to help you get started. My favorite is the Fooducate app which allows you to scan the bar codes of products for a food "rating". Each item is given a grade based on its nutritional content, which makes it convenient for quick decisions.  My kids really enjoyed helping me go through our pantry, scanning the barcodes, and helping me sort our foods. Involving THEM helped them to understand the "WHY" behind all the changes and helped get them on board. 

Things to do right now to get started!!!

  1. Remove high fat, high sugar temptations from the kitchen.
  2. Survey the refrigerator for frequently consumed foods that can be swapped out by lower fat and reduced calorie alternatives.
  3. Stock up on small plastic food bags, snack containers, and clear plastic fruit bowls for display.
  4. Arrange prep tools in an easy to reach place.  The fewer steps, the better!
  5. Spring clean your fridge, make room for the fresh stuff.
  6. Divide snacks into individual servings and arrange in the front and center of the pantry!

What If I Get Off Track?
The hardest part will probably be ridding your cupboards of white sugar and white flour. Did you realize that you can substitute whole wheat flour for most all recipes with little to no effect? AND the REAL sweeteners (honey and pure maple syrup) taste WAY better?  Once you get accustomed to these changes, it will become your new norm. You will find yourself looking for recipes for your salad dressings using Greek yogurt and other ingredients you have on hand (without resorting to the boughten ones). You will get more confident and comfortable trying new recipes you and your family will love!
You can always join an online accountability group for help and support as you make these new changes to your family's eating. Having the support, encouragement, and resources for new healthy recipes and options will help you see tremendous success with making this new lifestyle habit and routine! For details and to secure your spot, apply HERE