8 Weeks Healthier - Lifestyle LIIFT

Uncategorized Sep 20, 2018

Ya'll I have been BLOWN AWAY by how much LIIFT4 has been shaping mine and my community member's lives!

 

 

This program has been all about BALANCE and getting that 'lifestyle liift' as I have to call it!   I've loved it so much since doing early access with the exclusive Coach Test group, I'm ready to just SHOUT IT FROM THE ROOFS

 

You've probably seen in my stories on social media (Instagram @TamaraLeeBratton or Facebook Tamara Lee Bratton) that for me, this program has done the following:

  • Given My husband and myself a workout we can DO TOGETHER

  • Given my body rest

  • Allowed my body to start cycling again (will note I also finished breastfeeding at the start of this program)

  • Given me TONS of confidence as I lifted weights bigger than I thought I could (girl, sometimes I have a 45 pound weight!)

  • It's just been FUN - like super fun to do 30-40 min workouts and feel AMAZING from it!

 

 

So what all did I do differently with...

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What You Need to Know About LIIFT4

Uncategorized Sep 20, 2018

I have been a coach for about 3 years and this is by far the MOST excited I have been about the Launch of a new program because of the fact that it is a full lifestyle focus meaning you learn how to balance being active with living your life and doing workouts on your own time - literally you pick the 4 days a week you want your workout and the others are recovery days - days to play in the pool with kids longer, go for a long hike, run with the dog, or just sit on your happy bottom! It's your days!  And you get a cheat day in nutrition - what!?!

 

 

You can TRY it by clicking here - seriously one FULL workout from this program that can help you make this decision!

 

Don't you want more of this, and less of being in the gym?!

 

 

So I'm going to keep this simple for you, provide a few of the pertinent details and some options for joining in.

 

To make sure you have access to my group launch and me as your coach, be sure to Contact Me -...

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Becoming a Mom of 2, a Tip For Your First Kid!

Uncategorized Sep 20, 2018

Here is one short and simple tip that changed my life when I became a mom to two. 

 

In the weeks leading up to our second daughter joining this world, I was nervous. Our older daughter had just turned 2.5 and was at what I found to be her most fun stage yet. She was talking with me, playing games, being creative with play, and I overall LOVED to spend time with her.  I knew that was going to change, and I knew she was going to still want that time.

 

This concern about time was soon to be relieved.  A good friend of mine had become a mom to two and she said that one of the best tips she had been given and wanted to pass along to me was to give my first child 5-20 minutes of undivided attention after our baby had arrived.  

 

Short, and Simple.  That's all it took for both my older daughter and myself to find fulfillment.  The evening time after our infant went to bed became play time for a minimum of 5 minutes up to 20...

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Quick Breakfast Ideas

Uncategorized Sep 20, 2018

Healthier Breakfast Options For You and Your Family!

 

Breakfast on the go is very common - or even if you’re home breakfast in a hurry is common too.  There's nothing wrong with something quick, but if we can try to be more careful in our choices, it could made a world of difference in the energy you bring to you day.

 

Here’s a video I watched that kinda had this idea to gather up some quick and healthy options.  Bonus, if you use the same nutrition plan I use, Portion Fix, most of these have the measumrents listed for you in the link and I’ve also added them to the list for ease.

https://www.facebook.com/AmericaVersusbyattn/videos/1803415829966668/UzpfSTM4NDIwMjk3OjEwMTA1MzIxNTY3MzIzNjA1/

 

 

I LOVE breakfast so it’s hard for me to narrow down my favorites, and by NO means am I saying I’m perfect, but here’s 5 options, maybe try one or two next week and get back to me about what you tried and what you thought....

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Donuts Donuts Donuts!!!

Uncategorized Sep 20, 2018

I LOVE Donuts, but I also want to try to not get too much sugar in each time I have a craving...aka like every 3 days ;) 

 

 

So I searched and found this great recipe, but made a few modifications since I found the original was a little dry! 

 

SERVINGS

6 donuts, serving size 1

 

INGREDIENTS

Donuts

  • 2 scoops vanilla protein (I used Vegan Vanilla Shakeology in mine)

  • 1/4 cup almond meal

  • 1 Tbs. coconut sugar

  • 1/2 tsp. baking powder

  • 1/2 tsp. cinnamon

  • 1 tsp. pumpkin pie spice

  • 1/4 tsp. nutmeg

  • 1/2 cup pumpkin puree

  • 4 Tbs. almond milk

  • 2 eggs (use 1/2 cup applesauce to make vegan!)

  • 1Tbs. melted coconut oil

Icing

  • 2 Tbs. plain greek yogurt (or  coconut yogurt if vegan)

  • 1/2 tsp. maple extract 

  • 2 tsp. honey (or agave for vegan)

DIRECTIONS

Donuts

1. Mix all the dry ingredients together

2. Mix all the wet ingredients...

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Healthier Holiday Treats

Uncategorized Sep 20, 2018

If you know me, you know I LOVE sweets!  So I was so happy to go 'hunting' and find these treats that I could make for our holiday gatherings!

 

Now if only I could decide which one to try...?  Which would you make for your family?!

 

Each of these is actually within my nutrition plan!  Healthy = delicious!!!!

 

 

Click the treat name to get the recipe!

 

 

Peanut Butter Chocolate Chip Cookies

 

Gingerbread Balls

 

No Bake S’mores Bars

 

Mint Chocolate Truffles

 

Gingerbread Protein Pancakes (I'd make them bite sized!)

 

Oatmeal Cookies with Chocolate and Toasted Pecans (see below)

 

...I'm seriously considering making them all this week and bringing them to the holidays!

 

 

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How Do I Feed My Toddler Good Nutrition?!

Uncategorized Sep 20, 2018

What do I feed my toddler?  My child is picky, how do I get them to try new things? What do you feed your 2-3 year old?  I get asked these questions often.  As a health coach who shares on Instagram or Facebook all the healthy meals I'm eating, one would assume I just do the same meals or force our daughter to eat healthy 100% of the time too, right?  Ehh sorta...

 

So here's how it really is in our house.  My daughter has gone through a CHEESE ONLY phase where that's all she wanted - that was tough, but by just not having it in the house for her, she HAD to eat other foods. So that's one recommendation I give to my friends when they have a child that only wants one thing...don't buy the one thing. You'll go through a short period of complaining, but if it's a habit that needs to be stopped, like a chain smoker and her cigs, go cold turkey on it.  Okay maybe not that extreme ;) make it a little easier and if they are old enough offer two other...

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Family Friendly Foods

Uncategorized Sep 20, 2018
 
We all have to eat. Our picky spouses have to eat, our picky kids have to eat, our picky selves have to eat.  Food is going to be there, but how to pick the right foods and still give your family a good variety in nutrition, now that's where most of us struggle.

 

I have found a few things to be true. If you let them pick the food, they will eat it.  BUT if you make them try the food...guess what, they might eat it too.  This was true for our daughter who didn't like spaghetti squash the first 3 times she tried it, but the next time, she asked for it and enjoyed it when I had it on my plate!

 

One way I help my family to pick the food is I show them pictures of some meals we could make and then I go from there once they find one they love (those of you who have Beachbody On Demand, I love using Fixate cooking show for this).  If you don't, then go to Pinterest, make a board with foods you want your family to choose from and ask them to pick...

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Nutrition On the Go

Uncategorized Sep 20, 2018

As many of you know, I'm on the go this week, so I've been doing my best to stay closer to my nutrition, but still allowing myself some wiggle room, because I'm ALL ABOUT that 80/20 rule - especially around the Holidays!

 

So I made this blog post with some of the helpful things I've learned from Portion Fix nutrition and other coaches about eating on the go, but here's my top 3 take aways.

 

1. Carry clean snacks with you (Lara Bars, Nuts, Shakeology, Apples, little packets of nut butter - Justins mmm, carrots if you have a cooler bag)

2. Understand your portions ahead of time because you've seen them enough, or BRING your containers with you if you follow portion fix like I do, don't be ashamed to put your food in them at a restaurant friend, this is YOUR LIFE - no judgment zone!

3. Water, water water.  When you're on the go, drink lots of water!

 

If you're ordering from a restaurant, here's some tips

  1.  For some things like sandwiches or...

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A Clean(ish) Eating Mom's Take on the 3 Day Refresh

Uncategorized Sep 19, 2018

I like to think of myself as a pretty clean eater.


Sure, I love pizza, cookies and the occasional Taco Bell, but for the most part, I make my meals and I eat foods from the outer sections of the grocery store aka fruits, veggies, and meats.

I like to spiralize noodles instead of have pasta. I seriously do love vegetables and could eat them almost all day (especially steamed or sauté), and I make 'nice' cream instead of binge on ice cream because I truly know I feel a lot better without artificial sweeteners, preservatives, and extra processed foods.

But again...I like pizza, cookies and the occasional Taco Bell. I'm human.

Well after a little too much of those extra cheats in my life, I had started to feel really nauseous.  It was just a little here and there, truly not much, but my stomach was truly upset with me.  "YAY, I'm pregnant again!" was my initial thought, but 4 tests proved me wrong :(  So then I thought, oh nausea, here come my cycle, but nope, that...

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