Get Healthy and Fit in 2016!

Welcome to 2016! Are you ready to get healthy and fit this year? Aren’t you tired of feeling sick and exhausted? Don’t you want to feel energized and strong?

Warrior Fit Challenge Group by Tara Perillo healthy and fit Get Healthy and Fit in 2016! Warrior Challenge FB3
Join Today!

Well y’all, I’m ready to help you get your act together! Making the decision to take control of my autoimmune disease was one of the best decisions I ever made.  The second best decision was to get my body back into shape, after years of fighting my disease.  Now, I want to help you to do the same.

Warrior Fit Challenge Group on Facebook healthy and fit Get Healthy and Fit in 2016! WarriorFitCG

Today, January 4, 2016, I’m starting my first Warrior Fit Challenge Group. This is a private, members only, Facebook group, where we share encouragement, fitness tips, healthy recipes, and success stories with each other.  As your Beachbody Coach, I provide you with a safe, nonjudgemental space to ask questions, and get advice on everything from healthy eating to the best Beachbody program to fit your lifestyle and personality.  I will be following the Master’s Hammer and Chisel program, as part of my fitness challenge.  There is a program to fit everyone, even if you haven’t exercised in a long time.  Heck, I hadn’t worked out in two years, before I started back up again!  If you’re interested in joining us, simply fill out the contact form below.

Now, let’s say you want to join, but you need a little more time to let things sink in.  No problem!  I’ll be hosting a new Warrior Fit Challenge Group every two weeks.  So, you could always join my group, starting on January 18th.  But, don’t wait too long.  I have a feeling these groups are going to fill up fast.

FAQs

Why do I have to do Beachbody DVD programs?

I have everyone doing Beachbody programs because they are easy to follow, come with meal plans, and are effective.  There is a Beachbody program for everyone.  Also, they are very affordable.

What if I need help choosing a program?

I would be happy to help you choose the best program to fit your lifestyle and personality.  When you fill out the contact form, leave me a message, letting me know you need my help.  I will send you a Warrior Fit questionnaire to fill out and return to me.  Based on your answers, I will suggest a couple of programs for you.  You can then check out those programs Here, by clicking on the Shop button, and then clicking on each program listed under Fitness Programs. We’ll keep looking until we find the best one for you.

What if I’m on the AIP?

No problem! You’ll be included in my AI Warrior Challenge Group. The main difference is that I will not suggest you drink the Shakeology shakes, which are not AIP approved.  The meal plans will be the same, except you will be eating AIP foods.  I will also suggest you take it slow, in the beginning.  Once we see how the added exercise is affecting you, we can reassess your program.

How much do the Beachbody Programs Cost?

The program DVDs tend to cost around $60, for the set.  There are also extra DVDs and equipment packages you can purchase as well, for a discounted price.  If you’re not following the AIP, you can purchase a Challenge Pack, at a heavily discounted price, that includes Shakeology, and a free 30 day membership to TeamBeachbody.  The average price of a Challenge pack is $160.  As you can see, this is much cheaper than a gym membership or sessions with a personal trainer.  Plus, you get to do it all from the comfort of your own home!

What do I get with you as my Beachbody Coach? 

You get someone with almost 30 years experience in the fitness industry.  I have been a fitness trainer since the 1980’s.  My first job was working in gym, teaching members how to use the equipment.  I was actually training for a fitness competition when I was diagnosed with lupus.  Through my discipline and hard work, I’ve been able to regain and increase my fitness levels, after two years of battling lupus.  In fact, I’ve been able to put my lupus into full remission.  You will get a coach who will encourage you, without allowing you to make excuses.  Excuses will not help you to reach your goals.  I am here to make sure you reach them!

Hammer and Chisel Coach Tara Perillo healthy and fit Get Healthy and Fit in 2016! MHC COO FB Badge 180x163 R2b

I am always happy to answer any other questions you may have.  Simply leave me a comment, or email me by clicking on the email icon in the top right hand corner.

It’s time to get healthy and fit! Let’s do this! Don’t live alone, in pain, suffering, or depressed any more. Together we can help you recapture your vitality!  All you have to do is say, “Enough Is Enough!”.

As always, I wish you good health……and, good food!

*This post contains affiliate links.  If you make a purchase through one of these links, I may receive compensation.  Thank you for helping to support my blogging efforts, here at Paleo Cajun Lady.- Tara Perillo

healthy and fit Get Healthy and Fit in 2016! fullsizeoutput 281f

Tara Perillo

Welcome all. I am Tara Perillo, herbalist, homeopath, yoga and fitness instructor, and healthy foodie . After successfully reaching remission of my lupus symptoms, through changes in my diet, exercise, and lifestyle, I wrote the ebook, Sickness To Fitness Quick Start Guide. I am also honored to have my paleo and AIP recipes featured in Paleo Magazine, Paleo Living Magazine, Shape Magazine Online, 85 Amazing AIP Breakfasts, The Paleo AIP Instant Pot Cookbook, and blogs by The Paleo Mom, Kris Kresser, Whole New Mom and many others. My focus is to help others become stronger in every facet of their lives. Join me to become stronger in health, mind, body, and spirit, together!

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The Importance of Macros & Raw Egg Protein Shake Recipe

Raw Egg Protein Shake Recipe by Paleo Cajun Lady macros The Importance of Macros & Raw Egg Protein Shake Recipe IMG 5199

Now that I’ve reached the “Cutting” phase of my fitness journey, I have a whole new respect for macros.  For those of you who may not know, the “Cutting” phase is when you are eating to lose any extra fat on your body, in order to show off those beautifully built muscles you just earned.  It’s my least favorite part because I really have to watch my diet carefully.

The Importance of Macros &  Raw Egg Protein Shake Recipe by Paleo Cajun Lady macros The Importance of Macros & Raw Egg Protein Shake Recipe IMG 5216 1024x1024
Minding my macros!

Macros are basically made up of proteins, carbs and fats.  In order to lose fat, you have to cut fat….and, carbs.  Now, I don’t go to extremes like some people.  I know that cutting my carbs too low will not be good for my hormones.  I’m also discovering that cutting fats, on a paleo, and mostly AIP diet, is very difficult.  I really didn’t realize how much fat I was consuming in a day.

My formula for “Cutting” is this: 1.2 grams protein for each pound of body weight, 1 gram carbs for each pound of body weight, and .4 grams of fat for each pound of body weight.  If I were training for competition, I would take the fat down to .2 grams of fat for each pound of body weight. I tried for a couple of days to take my fat grams that low, and failed miserably.  It’s just not realistic on a healthy, paleo diet.  The last thing I want to do is set off my immune system. I would lose all of the progress I’ve made so far.  That…would suck.

Truth is, those of us with autoimmune disease, have to do things differently.  We cannot shock our systems too much.  But, that’s not saying that we have to treat ourselves as though we’re made of glass.  I have experienced new levels of healing by pushing myself just a little bit harder.

Post-workout by Tara Perillo macros The Importance of Macros & Raw Egg Protein Shake Recipe IMG 1985
Could I be any redder?! Time to get my macros in!

By tweaking my macros, I have been able to build muscle, increase stamina, gain energy, and power up healing.  One of the first things I noticed was how little protein I was taking in.  No matter what phase of fitness you’re in, you should be taking in a gram of protein per each pound of body fat.  If you’re not taking in enough protein, you will find it impossible to build muscle.  While working for your fitness goals, keeping your energy levels up is crucial.  This is why you need carbs in your life. You should be taking in at least a gram of carbs per pound of body weight.  This will help you to keep your energy levels up.

Now, let’s talk about fats.  Depending on how much fat you want to lose, some decrease will be necessary.  As long as you’re taking in good, quality fats, like olive oil, coconut oil, etc., I would say to try to cut your fats to 50% of what you normally take in.  So, if you typically use a tablespoon of oil in your salad, use a teaspoon and a half.  This is a lot easier to do than going down to an unreasonable level.

My best advice is to start tracking all of your meals in a macro app.  I love the My Macros+ app. It’s inexpensive, like $2.99, and is really easy to use.  I don’t make any money or anything recommending it.  I use it and love it! You can find it in the Apple App store.  I’m sure you can also find it on the Android App store too.

Here’s my recipe for Raw Egg Protein Shake.  This recipe was inspired by my IG bestie, @maflinstone.  She’s a Crossfitter and all around awesomely strong lady!  Now, it’s important for me to tell you there are risks involved with consuming any raw foods.  If you suffer from any immunosuppressant disease, you should not consume raw foods.  You can still make the shake without the eggs.  I would add an extra tablespoon of gelatin to up the protein amount.  This shake is great for anyone who has sensitivities to other protein powders.  If you do take out the eggs, it’s totally AIP.  Oh, and it’s perfect for after your workout!

Raw Egg Protein Shake Recipe by Paleo Cajun Lady macros The Importance of Macros & Raw Egg Protein Shake Recipe IMG 5199
Drinking down my Raw Egg Protein Shake!

Raw Egg Protein Shake Recipe

Prep Time: 10 minutes

Total Time: 10 minutes

Yield: 1 shake

385

12 grams

This shake makes the perfect pre or post-workout shake! It packs about 28 grams of protein, 40 grams of carbs, and 12 grams of fat!

Ingredients

  • 1 cup coconut water
  • 2 raw eggs (omit for AIP)
  • 1 banana
  • 1/2 cup fruit of choice
  • 1 cup ice
  • 1 tablespoon gelatin (add an extra tablespoon if not using eggs)

Instructions

  1. Place all ingredients, except gelatin, in high powered blender.
  2. Process on recommended setting for crushing ice for about 30 seconds. (Review your manual)
  3. Add gelatin through opening in lid. Close.
  4. Process on high for another 30 seconds.
  5. Serve and drink immediately.

Notes

Be sure to use organic, cage-free eggs from a source you trust. I also buy soy-free eggs due to my soy allergy. Tropical Traditions is a great source for soy-free eggs.

http://www.paleocajunlady.com/the-importance-of-macros-raw-egg-protein-shake-recipe/

I’ll be giving you lots more information on macros, micros and everything autoimmune fitness, over the next few months. I hope you enjoy it!

Also, be sure to check out my Instagram and Facebook Page this weekend.  I’m doing a special giveaway to celebrate some milestones I’ve reached. Go check it out!

As always, I wish you good health…..and, good food!

*This post contains affiliate links.  If you make a purchase from one of these links, I may receive compensation.  Thank you for helping to support my blogging efforts, here at Paleo Cajun Lady.- Tara Perillo

macros The Importance of Macros & Raw Egg Protein Shake Recipe fullsizeoutput 281f

Tara Perillo

Welcome all. I am Tara Perillo, herbalist, homeopath, yoga and fitness instructor, and healthy foodie . After successfully reaching remission of my lupus symptoms, through changes in my diet, exercise, and lifestyle, I wrote the ebook, Sickness To Fitness Quick Start Guide. I am also honored to have my paleo and AIP recipes featured in Paleo Magazine, Paleo Living Magazine, Shape Magazine Online, 85 Amazing AIP Breakfasts, The Paleo AIP Instant Pot Cookbook, and blogs by The Paleo Mom, Kris Kresser, Whole New Mom and many others. My focus is to help others become stronger in every facet of their lives. Join me to become stronger in health, mind, body, and spirit, together!

More Posts - Website

Follow Me:
Twitter macros The Importance of Macros & Raw Egg Protein Shake Recipe twitterFacebook macros The Importance of Macros & Raw Egg Protein Shake Recipe facebookPinterest macros The Importance of Macros & Raw Egg Protein Shake Recipe pinterestGoogle Plus macros The Importance of Macros & Raw Egg Protein Shake Recipe googleplusYouTube macros The Importance of Macros & Raw Egg Protein Shake Recipe youtube

Can Getting Rid Of Inflammation Help You Lose Weight?

can getting rid of inflammation help you lose weight inflammation Can Getting Rid Of Inflammation Help You Lose Weight? scale1
Can Getting Rid of Inflammation Help You Lose Weight?

Okay, you changed your diet to healthier foods, and even started exercising. But, despite your efforts, the number on your scale hardly budges. Or, perhaps, you’re just too sore and miserable to start changes to your diet and exercise routine. You may have already given up ever losing weight. You think, this is just the way life is going to be like from here on.

Well, I’m here to tell you, it doesn’t have to be that way. Chronic inflammation may be the reason you can’t lose weight. In fact, it may be the reason you put the weight on to begin with. I’m not just speaking from a science perspective here. My personal experience with inflammation caused by my lupus and food allergies, has taught me more about inflammation than science ever could. Getting rid of my chronic inflammation was the key to unlocking my weight loss goals. Continue reading “Can Getting Rid Of Inflammation Help You Lose Weight?”

inflammation Can Getting Rid Of Inflammation Help You Lose Weight? fullsizeoutput 281f

Tara Perillo

Welcome all. I am Tara Perillo, herbalist, homeopath, yoga and fitness instructor, and healthy foodie . After successfully reaching remission of my lupus symptoms, through changes in my diet, exercise, and lifestyle, I wrote the ebook, Sickness To Fitness Quick Start Guide. I am also honored to have my paleo and AIP recipes featured in Paleo Magazine, Paleo Living Magazine, Shape Magazine Online, 85 Amazing AIP Breakfasts, The Paleo AIP Instant Pot Cookbook, and blogs by The Paleo Mom, Kris Kresser, Whole New Mom and many others. My focus is to help others become stronger in every facet of their lives. Join me to become stronger in health, mind, body, and spirit, together!

More Posts - Website

Follow Me:
Twitter inflammation Can Getting Rid Of Inflammation Help You Lose Weight? twitterFacebook inflammation Can Getting Rid Of Inflammation Help You Lose Weight? facebookPinterest inflammation Can Getting Rid Of Inflammation Help You Lose Weight? pinterestGoogle Plus inflammation Can Getting Rid Of Inflammation Help You Lose Weight? googleplusYouTube inflammation Can Getting Rid Of Inflammation Help You Lose Weight? youtube