Join Me!!!

{EXCITING NEWS!!!}

I will be hosting a Fresh Start to a Healthy Life Challenge starting the 20th. It will be a month long and full of amazing information. You will be able to completely change your life!

I have been figuring out the best ways to live a healthy lifestyle for the past three years and I know the ways that do not work and have finally found the ways that do. Come join me!!!

 

My Clean Eats Lunch

Go Watch My Clean Eating VIdeo!

Free Clean Eating Challenge

Clean Eating Challenge

 

 

A note from your personal coach, Debra:

 

I am so excited to work with you over the next 5 days, as you achieve amazing results with your biggest health and fitness challenges! I mean who wouldn't want to get back into those too-tight clothes in the back of the closet, rebuild their self-confidence, and have more energy inside and out? More importantly, I will help you start habits that will last throughout your short and long-term goals. I will support you all the way; I was in your shoes not long ago. I know how hard it is to embark on this adventures alone. You need someone that will keep you accountable, celebrate your successes, and push you on those days when you just want to give up. That is what I'm here for, to be that partner for you each step of the way. If you can incorporate even a small piece of what you are going to learn it will help change your life and the lives of those around you.

Step one: Go grocery shopping! Follow the recipes provided in this document and the grocery list below to get all prepped!

Grocery List

Protein
Protein Powder
Eggs
Boneless/skinless chicken breast
Lean ground turkey
Canned tuna (in water)
Tilapia
Wild Salmon
Tofu
Plain nonfat cottage cheese
Plain nonfat Greek yogurt
Nonfat cheese sticks

Veggie Options (Pick at least 3)
Spinach
Broccoli
Asparagus
Kale
Bell Peppers
Mushrooms
Cauliflower
Brussel Sprouts
Green Beans
Artichoke
Zucchini
Cucumber

Complex/Starchy Carb Options (Pick at least 1)
Old-fashioned oatmeal
Low-carb/low-sugar cereal (Fiber One)
Quinoa
Sweet Potato
Yam
Whole Wheat Bread
Brown Rice

Healthy Fat Options (Pick at least 2)
Natural peanut butter
Olive oil
Safflower oil
Coconut oil
Almonds
Walnuts
Pistachios
Avocado
Flaxseed oil

Fruit
Small apples
Small pears
Oranges
Bananas
Blueberries
Raspberries
Strawberries
Melons
Pineapple
Lemons (for water & fish)

Beverages
Water
Unsweetened Almond Milk (can be flavored)
Sugar Free Coconut Milk
Green tea bags
Coffee

Condiments
Balsamic Vinegar
Salsa
Chili Powder
Mrs Dash
Mustard
Cinnamon
Unsweetened Baking Cocoa
Stevia or other zero calorie sweetener
Pam Non-stick cooking spray

Vitamins
Fish Oil
Multi-vitamin

 

Step two: Drinks

We've all heard it: "Drink 8 glasses of liquid a day to stay hydrated!" Well, in order to be successful, that is not enough. To stay hydrated all day, you need to drink 8 glasses (64 oz total) of water. This also means cutting out drinks that dehydrate you like alcohol, juice, soft drinks, and sports drinks; each of these is loaded with extra calories and sugar, and some even have chemicals that you will cause you to retain water and eat more. Who wants to gain weight when you're working so hard to lose it? If you get tired of water, enjoy 1 cup of regular coffee or green tea each day. However, no creamer, artificial sweetener, or sugar allowed; Stevia, a natural sweetener, is a good substitute. Following this easy plan will help you both reach your goals and stay healthy!

Step three: Breakfast

The cliché is true: breakfast is really the most important meal of your day! Studies have shown that if you eat breakfast, you give your metabolism a boost and you won't consume as many calories during the day (meaning you won't run screaming for the fast food line when you are starving later). The end result is simple; you will weigh less than those who don't eat breakfast. So whether you try Shakeology or one of the recipes below, the most important thing is that you're having breakfast and using it as a key part of your overall plan!

Time Frame: Within one hour of waking up

~Options~

·         ½ cup old-fashioned oatmeal + 1 whole egg + 3 egg whites

·         Low sugar cereal with 1 cup unsweetened almond milk + 4 egg whites

·         Shakeology(ask me about it)

 

Step four: Snacks (2 times per day)

The key to weight loss is to eat small meals, five times a day. Being prepared is the key so never leave home without your snacks; they are an integral part of your success story. Whether you use a recipe to make a large batch of something you can eat all week or pick a few “grab and go” options from the list, make sure you are snacking every single day.

Time Frame: 2-3 hours after breakfast and 2-3 hours after lunch

~Options~

v    Protein shake with 1 cup unsweetened almond milk

v    ½ cup nonfat cottage cheese + small serving fruit

v    ½ cup nonfat Greek yogurt + small serving fruit

v    ½ serving nuts or nut butter + small serving fruit

v    Shakeology

 

 

Step five: Lunch

If you're trying to lose weight, it would make sense to skip lunch, right? Wrong! A healthy, hearty lunch is important because it provides you the energy and nutrition for the second half of your day, and will keep you from feeling sluggish and reaching for a "quick fix" (like chocolate or chips out of the vending machine at work) in the early afternoon. 

Time Frame: 2-3 hours after first snack

~Options~

·         4 ounces of fish, chicken or ground turkey + 1 serving fibrous veggies + ½ cup brown rice (quinoa or 4 ounces yam/sweet potato or 1 slice whole wheat bread)

Step six: Dinner

I know the biggest temptation to stray from your weight loss routine is probably dinner; because you're preparing meals for your family as well as yourself.  It's important to remember that dinner is late in the day, sometimes after sports practice or other obligations, and so the food is not likely to be burned off before bedtime. Having your family participate in your transformation process will help not only you, but will also encourage healthy habits in them as well.

Time Frame: 2-3 hours after second snack

~Options~

·         4 ounces of chicken, fish or ground turkey + 1 serving fibrous veggies

Now I have made this super easy for you. I have put together a pinterest album that is full of amazing recipes. The hardest part of clean eating is learning how to cook the food so that it tastes heavenly. I have tons of vegetarian and gluten free options for you. Here is the link:

http://www.pinterest.com/MissDebraFit/clean-eating-challenge/

 

How Each Day Will Work

            I will give you a lesson plan for each day of videos to go watch and websites to go visit. You will be able to not only learn the basics of clean eating but some amazing tips to apply to everyday life.

Day 1

·       Share a picture of your grocery list or receipt which ever you prefer.

·       Buy one adventurous item: something organic, a new type of tea, a fruit or veggie you have never heard of, or maybe even something gluten free if you have never tried that. Post a picture of it and once you have tired it let us know what you think

Day 2

·       Share a pictures of your favorite food from that day

Day 3

·       If you haven’t already been go checkout what everyone else has been posting

·       Find one motivational quote or picture and share with the group

Day 4

·       Share how your workout went today and post a picture of you after it or of your workout equipment.

Day 5

·       It is our last day together don’t forget to add anyone as a friend that you would like keep in contact with and help motivate each other.

·       Post an encouraging quote or picture or a picture of something you cooked today

Now you may be thinking how do I supposed to eat that healthy at work? You can do this thing called meal prepping. I have two great videos that will help explain it. Or some weeks I will just take a sandwich and a bunch of fruit and veggies.

https://www.youtube.com/watch?v=1XKjNGHv2Ic

https://www.youtube.com/watch?v=Dh4BHI8l-5U

 

 

Closing Tips

• For serving sizes, read the labels. When natural peanut butter says a tablespoon, they mean a LEVEL tablespoon, not heaping! Same goes for 1/2 cup and 1 cup. LEVEL not heaping!
• If you are thinking “I don’t have time for all of this” or “I’m on the go all the time”… just remember. Fitness competitors and fitness models with full time jobs, families and children still manage to find time to eat healthy and stay fit!
• Don’t let excuses ruin your opportunities. It’s not that you “can’t,” it’s that you “won’t”. With that said… If you have a serious problem with any of this, please let me know and I’d be happy offer some solutions!
• If you cheat, you are only cheating yourself. But NEVER quit. I don’t care if you ate an entire chocolate cake, do NOT give up. You can do this! If you are struggling, reach out to a fellow challenger!!!  J

·         IF YOU HAVE ANY QUESTIONS, PLEASE FEEL FREE TO ASK!

 

 

 

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Free Clean Eating Challenge

 

 

Hey guys I am hosting my first ever FREE Clean Eating Challenge! It will begin on the 22nd. It will be 5 days in an accountability and support group and I will teach you exactly how to eat to live a healthy lifestyle, enjoy foods, and not feel deprived. You're going to LOVE the daily support, encouragement, and motivation from the group and you will also have access to  me as your coach! I would LOVE to have you and walk on this healthy and fitness journey together! Comment or add me on facebook for more info!

My facebook name is Debra Ross

I saw Dustin Lynch Everybody!

Let me tell you ladies, he is a very sexy man. I saw him last night at the Rustic, it was his first solo concert in Dallas. What a night! Nothing melts my heart like a man in boots, a cowboy hat, and a heavenly smile. Anyways I just wanted to share with you a little piece of the concert. I hope you enjoy!

This is My Dorky Moment of the Day!

I just lite my first candle with a match!!! I am so proud of myself. I know I know I am an adult I should know how to do these things but I finally did it today! Eeekkk. Now I can move to big girl status is the world.

 

I Destest the American Health Care System!

The American Health Care System honestly does not give a shit about their patients. I went to the OBGYN today to look into why I have such God awful cramps. The front desk lady was so annoyed at me when I put my info under the insurance part instead  of my dads and was so mad I had to do math to figure out what year my father was born. Do I look like I have filled out a ton of doctor info sheets, no. I have more than most girls have but I am not seasoned at this, nor perfect. And how many people know their fathers birth year? I am sorry but in no world should I be an inconvenience to them what so ever. I only got to see a nurse practitioner. She gave me the spill about how cramps will hurt and just take pain meds. After I told her we almost went to the hospital last time and I ended up taking 5 Tylenol and a muscle relaxer and many home remedies to make it stop. But that is totally normal. She said she wanted to put me on birth control right? I told her last time I was on it, it gave me a two hour headache every afternoon that no meds could help. She looked at me and said well we got to choose which pain is doable. She said to deal with the headaches and take Tylenol. Then I told her about my sisters depression and stress and everything she went through with birth control, and she belittled it. She spoke to me in this "Gosh you're such a pussy voice." and told me I am sure your sister may have had a little trouble but that's just part of it. I got the we have to try all the different ones try them for at lest 3 months blah blah blah. Are you serious? I should just play around with my hormones which just so happen to effect my IBS, to see. I should play around for months and maybe, maybe not get cramping relief. I do not think so. I was so done. What if something is actually wrong and you missed it? I swear I will be pissed. No one cares  any more. No one gives a shit. I will never go back to that office. And when I left and made a second appointment for a follow up. The girl let me pick a date and gave me to card with the info on it and started talking to her friend. She did not say a word to me. Not goodbye have a nice day. She looked at me cause I was waiting to know what to do and she didn't even look at me but said, you can go now. If that is how the people that supposed to care for us and make sure we are healthy take care of us, I want nothing to do with it. Why has God given me a passion for alternative health care because we need places that care about us. We need medical professionals that actually want to help and are caring and will pray for you. I hated today but was reminded about why my calling is so important, we need people to care.

Finally Started Pursueing My Dreams Today!

I signed up to be Team Beachbody Coach. I am so thrilled about this and cannot wait to get my goodies in the mail. My dream is to go into the health and fitness industry and do something amazing. By becoming a Team Beachbody Coach I am getting my foot in the door towards my dreams. I have been so thrilled and excited about this all day. I set up a new tap on my blog, Instagram, Pinterest, and Facebook. I am so proud of this and I pray that God will bless me chasing after this dream.

I just love sharing that is what I have always loved. I love sharing this about myself and things that have changed my life. It is so much fun. So I cannot wait for you to join me on this adventure! It is such a blessing to finally be doing something I want to no matter how scary it is.
Anyways enough about me I want to introduce you to my Team Beachbody World. I have a tab now for all my Team Beachbody Info.
I would love for ya'll to check out these websites and let me know what you think. It would really help me out.
http://www.beachbodycoach.com/MISSDEBRA
http://www.shakeology.com/missdebra
http://www.pinterest.com/MissDebraFit/missdebrafit-team-beachbody/

Thanks guys Ya'll are the best.
 

There is no Guide to Getting Over Somethings in Life

As time goes on I slowly come to more realizations of what happened since the first of the year. I went through stuff that no homeschooled, innocent, seventeen year old should have. I had no clue what I was doing or what was happening. When I was with the boy and things started heading down hill I found this song by K Michelle called I Don't Like Me. And it gave me some sort of conformation that I was not alone in this. I always told myself that I was not in a situation like the song talks about. Now looking back I realize that was the exact situation I was in except I was in love with the boy and completely blind to what was happening. On a day like today I do not see how I could ever truly love myself or expect anyone else to. Why would you love someone who expects so little for herself? How could you love a girl who let a man do that to her? How could you have the patients to love someone who cannot trust or connect with you?

I did not ask for any of this to happen, but it did. A nightmare that I lived and gave up my dreams for. I pray God can restore what was lost and grow me in time.

But They Look so Dadgum Pretty!

Acrylic nails...
I love them like any other girl would, maybe even more cause us Southern Baptist women like to hide our sins with beauty. But you do not realize how bad they are till you take them off. My nails were so torn and thin. Barely anything was left of them. They get hurt easily and are just plain ugly. You could relate that back too my Southern women analogy as well. When you get to know one of those women if you peal back all their layers of fakeness you find a very broken and wore out person. But that is not where I am going with this. I wanted to write this and point out that my fingernails are thing as paper. It even hurt to wash the dishes. Now yes I will miss always having beautiful nails and having every guy wanting his hair and back scratched. But I want to live a healthy life and part of that is having healthy strong nails. So I went to the nail salon and had them remove my acrylics. I am going to be honest with you it hurt like a mother F-er. But I am on the track to being healthy. My boss recommended that I get Gelous Advanced Nail Get Coat by American Classics. It is amazing It helps thicken your nails and makes living with them right after you get your acrylics off bearable.

Now I will most definitely miss the sex appeal of my acrylics but baby I am getting healthy and taking care of my body.

 

What If I am Not Ready?

What if I am not ready, when I meet the one? This question has been plaguing me all day. I mean I can't wait to get married and have kids, but I am just eighteen. I am practically a baby. I mean I have been through a lot. I have been through more than most homeschooled, church raised girls but what if I am not ready. I haven't gotten to live yet. I have been so hell bent on finding a man to take care of me and "love" me that I have lost so much. I lost my innocence. I lost so many firsts. I lost trust in men. I lost time. I lost sight of what I wanted because that boy thought my dreams were stupid. I decided not to travel because I wanted to be with this one boy. I could have been spending the summer in Childress or San Marcos. I let him take everything from me because I wanted to feel loved. I am so scared to settle down with a guy because I know the last three times I had myself convinced he was the one. Looking back I realize that is not who I would ever want to spend my life with. Now yes they had some amazing qualities but they were not the one. But I had told myself, "Hey we can make this work." I do not just want make it work, I want to know in my heart that he is the one.
But then I ask again what if I am not ready when he comes? I haven't gotten to go dancing yet. I have only been on a few dates. I haven't kissed two different boys in the same night. I never got my silly little threesome. Now yet all those things are childish but I am scared to settle down too soon. I am scared I will end up having to get a divorce. I am scared he will get mean. I am scared getting drunk and being like the old one. I am so terrified. I do not wanna pick the wrong one. It may sound foolish but I do get a lot of guys. Most of them are so easy to weed out. The ones that ask for bjs, goodbye sir. The ones who have no idea what grammar, spelling, or punctuation is. The ones who want pics, no ew there is porn for a reason. The ones who only want to hangout after ten. But what about the few good ones that make your world spin round. Those ones will either leave for an old girl or start piling up and then I have to choose one.
I just want to take a year and continue to talk to the guys I am talking to and become good friends with them before I ever start something serious. In that year I also want to travel and go visit all my family and  have some carefree fun. But it does not work that way. It is not like the notebook where Noah will love me forever even if I am with someone else. No, in this world if I want to take things slow and just be friends for a while every guy would leave. No guy can value me enough to say hey, I would rather become your best friends first and be there for you when you are heart broken, sad, and happy than just hop into bed right now and do married activities. I want a man wants to pursue me so much so that he is willing to invest time without promise of a future. But isn't that crazy. Who knows with the track record I have with guys, if a wait a good month I wont ever have to choose between guys. They always seem to disappear. On a day like today I do not really like myself. I wish I could be content alone or never had to choose. But it is not my job to choose the one it is Gods job to make sure the one sticks with me.

The True Adventure

"Its to be romanced and to reveal beauty, and to play an irreplaceable role in a great adventure. The heart of every girl longs for these things, its what makes us come alive." RaeLynn starts her music video to God Made Girls with this. It is a quote from one of my favorite Bible Studies Captivating. It is the dream isn't it. What we as girls don't realize it that boys cannot fulfill every part of that need for us. They shouldn't be expected to either. God made us to help men. We are here to encourage, support, and love our man. At times men can romance us, be captivated by our beauty, give us the sense of adventure but only God can fulfill the desires of our hearts fully. He will always romance us. He sees your beauty like no one else can because he is the one who created you. He is the author of our great adventures and He is just waiting for us to dream as big as He does. God is fulfills our every need, Boys are just icing on the cake. Don't get me wrong I love boys more than most girls. I love being held, getting surprise kisses, oh and I cannot tell you the rush of getting butterflies all night. But God's love for me surpasses all of that. He holds me through life. He always listens and always reminds me of his presence. God holds the key to our hearts, and only he can fulfill it. We can only hope that one day God will let an amazing man experience the love in our hearts.

So yes it may sound silly but God romances us everyday. He brings the sun up for us to see, like a boy brings us flowers. He has written us a whole book about how much he loves us. Lets be honest Noah's 365 letters in the notebook cannot compare. Don't get me wrong, I would be putty in a boys had if he started writing me letters, but Gods letters are so comforting. Every girl desires for her man to read her mind and know what she is thinking. Well guess what God does. What a beautiful romance God has created us ladies.

God knows your beauty inside and out . It says in Psalms 139:13-18 You formed my inmost being;

you knit me in my mother’s womb.^e

14I praise you, because I am wonderfully made;

wonderful are your works!

My very self you know.

15My bones are not hidden from you,

When I was being made in secret,

fashioned in the depths of the earth.^*

16Your eyes saw me unformed;

in your book all are written down;^f

my days were shaped, before one came to be.

17How precious to me are your designs, O God;

how vast the sum of them!

18Were I to count them, they would outnumber the sands;

when I complete them, still you are with me.^g

He loves your beauty without a doubt, more than anyone else can.

 

God had these beautiful, amazing adventures just waiting for you. It is full of trails, struggles, love, hope, success, adventures, fights, and a happy ending. Living a life by Gods design is the ultimate adventures. It is the dreams we have all been waiting for. It isn't a knight in shinning armor but a loving and gracious God who is to be our hero. Our problem is we cannot seem to dream as big as God has for our lives Why can't we dream big? Maybe it is because of fear or maybe we just live a life of contentment. Hear me out there is nothing wrong with being content there is a time and place for that under heaven. But sometimes God needs us to dream as big as He does to reach our full potential. You have a promising future, we all do. They may all be different but God has a plan for all of us. You do not want to be the one that gets to Glory and says God I am sorry I didn't take that step or make that move I was scared. So let me end with this: dream as big as God does how much more fulfilling will your life be if you embrace the huge plans God has for you to change the world.

Playing on the swing before my sisters wedding.

 

 

Change Starts Now

Everyone these days complain about their life: how bad it is, how they hate themselves, how they have no purpose, and how ugly they are. I struggle with those problems too believe it or not. I have begun to change though. It takes times and work and isn't always easy. It takes money but not always a lot as I will soon show you. So how am I starting to change you may ask. That my friend is a very good question.
It is something I like to call renewing my mind. I have to train my thoughts and the way I perceive life and myself to be good and positive. How am I doing this? I am glad you asked.

First I came to the realization of how important smell is. A certain cologne can remind mind you of an ex or a past relationship. The smell of flowers may make you happy. I went out and bought me the Pomelo Grapefruit Candle by Bath & Body Works. I also bought me the Young Living Essential Oils Joy, Stress Away, and Peace & Calming. Those few things have made a huge difference in my attitude. Find the smell that is right for you. If you do not know where to start go explore Bath & Body Works or order the Stress Away Roll-on from Young Living.

Second I needed to retrain my mind and there are a few ways we do that. We read. We Watch.  We write. Let us take the first one then. Read, here are the books I bought and love so far:

1. When a Woman Inspires Her Husband by Cindi McMenamin. I needed this because I started realizing with all my old relationships I had gotten selfish. Now yes I had every reason to be. But even so it does not make it right. This book is such and eye opener. I would highly recommend it.
2. Heaven is for Real By Lynn Vincent and Todd Burpo. This book will just make your mouth drop. We all need one of those books that just seems to be glued to you. This is the book my friend, you will not want to put it down.
3. The Vow by Kim and Krickett Carpenter. This will teach you good dating ideals and will be another jaw dropper. I cannot explain to you how much this book is teaching me. I would encourage you to give it to your daughters or grand daughters, because this book has taught me that I deserve more than I was accepting from young men. Must read!
4. Last but not least The Bible. I will give you a few suggestions here. If you are struggling and feeling sorry for yourself read the book of Job. If you feel lost and alone read the Psalms. If you need some good stories read Ester, Ruth, and 1st & 2nd Samuel. If you don't know anything about the Bible read Matthew, Mark, Luke, an John.

After reading we come to what we watch. We all must be honest and admit that it is almost all crap. I have started watching series and Bible studies on Right Now Media. They are so uplifting. Here are the ones I suggest you watch.

1. What does the Bible say About Dating
2. Captivating
3. Named By God
4. Reclaiming Your Heart
5. Five Lies That Ruin Relationships

Now we must write it to enforce good thoughts into our brains. My suggestions are to write notes of encouragement to others. Write letters to family far away. Send your friends positive daily texts. Turn Twitter into an uplifting rant. Start a journal or any kind, whether it be a food journal, workout journal, or thoughts journal. Just make sure it is uplifting.

To end todays post I will admit I got so lonely but through it all my family was there for me. If you start turning your life around God will bless you and slowly start fulfilling your needs. Trust me he works in mysterious ways. I would like to share with you a picture of me and my sister at her Wedding Reception. The amount of GOD given joy on my face is priceless.