Berryworks Shakeology

My body was craving something nutritious and this was the perfect drink to complement the Independence Day festivities this weekend!  It's jam packed with all of the superfoods and the vitamins and nutrients I need for the day, and has great flavor too!

Berryworks Shakeology

1 scoop strawberry protein powder

1 cup fresh or frozen berries (I used raspberries, blackberries, and strawberries)

1 cup milk 

Ice and water to taste

Blend and serve.

What is your favorite berry to eat or blend in your drink?

Crisp Cucumber Salsa

Summer is the perfect time to make cool and refreshing snacks to take to a family gathering. Recently I went to a graduation party and remembered this! I made cucumber salsa last summer and it was such a big hit they asked me to make it again! I adapted it the second time by leaving the jalapeno seeds in to give it a little kick.

This snack is crisp, light, and less than 20 calories per serving (excluding tortilla chips).  It's also quick and easy to prepare. Simply chop the vegetables, take out the seeds, mix together all of the ingredients and serve.  Each time I have made this recipe, everyone has raved about it.

What's your favorite summertime snack?

Our Mission

For the love of the game! Our mission at my church is:

Loving Jesus

Loving Others

Proving it

The Lord is about love, always. Loving others fiercely and showing them Jesus. He is also about truth, and unveiling it to others through kindness. I show my love for the Lord through the little things every day...a smile, a wave, hugs to my students, thoughtful words, making an effort to truly listen to others, and yes, play softball with my husband. 

God is everywhere, not just in a church.

What do you do in your everyday life that leads you back to God?

Consistency

Consistency...consistency...consistency.

We reach our goals when we create an action plan, a set of steps how we plan to achieve our goals, and then we do these simple things EVERY DAY. Last year, when I had those "last 10 pounds to lose" to reach my goal, I finally figured out how to get out of the plateau I had been in for years.

This is what worked for me. I:

** Switched up my workouts
** Kept track of the food I was eating
** Joined a challenge group to motivate me and help keep me accountable
** Told myself over and over every day that it was worth it
** Stayed consistent

I ended up not losing just 10 pounds, I lost over 30!!! It's amazing what specific goals, an action plan, determination, and CONSISTENCY can do!

After reaching my goal, I noticed people began asking me questions about how I did it.  I became a fitness coach and now run monthly challenge groups. If you're interested in learning more about these tips, and need a small group of people to keep you accountable to work on your goals (lose weight, build strength, exercise more consistently, eat healthier, whatever your goal is), I'd love for you to join us. The challenge groups are 21 days, completely online, and you can do them from anywhere!  Connect with me on Facebook through my LIKE page, Ashley Copeland.  LIKE my page and send me a message (You can find the button on the cover photo) saying you're interested to get started.

Comment below with your favorite tip. Which one would you like to learn more about?

Let's talk hydration

How many ounces of water does your body need? Do you know the answer to that question???

Until a year ago, I was never much of a water drinker, and rarely drank much of anything other than my coffee in the morning and a can of soda. So I made it a goal to increase my water intake, which has helped me to stay fuller longer and have more energy to get through my day. With proper hydration, your stress levels stay down, and you can exercise harder and longer before "hitting a wall," which I have found to be true!

Here are a few tips to make sure you get your day started off right:

**Drink 8-10 ounces of water first thing after waking up. Then, drink at least half your body weight in ounces, adding more if you sweat heavily or on hot/humid days.

**Not a water drinker? Flavor your water with fresh or frozen fruit, lemon juice, mint, or Stevia for a little extra sweetness (You'll get used it and your body will crave it, I promise!)

**Have a craving? Drink a glass of water and wait 15 minutes. More often than not, the craving was just because you were thirsty, and will go away.

Not only does water keep your body hydrated, but it also works to prevent muscle cramps and lubricate your joints, as well as rev up your metabolism to burn more calories. If you drink your water cold, your body has to work that much harder to heat it up to body temperature, burning more calories in the process.  Who doesn't want that?!