Monday, February 29, 2016

Face Your Fears


Motivation Monday

Face your fears and do it anyway. 

Be bold, be vulnerable, be you. Don't spend your time on people who don't FUEL you. 
Spend time on the positive influences, share your journey with them, and expose your story, your vulnerabilities, your moments of clarity with those around you. 

Be intentional about where you spend your time, and who with. 
Life is too short to be dragged down by any negativity. 
Control what you can, but let go of what you can't. 
Turn ah ha moments into ACTION. I feel like STARTING is what stops most of us. 

Face Your Fears


You HAVE to jump all in, and give every single ounce of energy into something that scares you. After you reach your goal, face your fear, and do it anyway, and if you gave it 110%, you are successful. 

Face your fears and do it anyway, I know you can  do it. :)

Friday, February 26, 2016

How to "Properly" Cook Tofu

How to Properly Cook Tofu


Tackling tofu can seem impossible, especially if you're new to being a vegetarian or vegan, so I am so excited to share with you my top tips for cooking tofu the right way! ;)

As a vegan, I eat tofu weekly--it's a great source of protein and it is actually super easy to make, but... you have to know what you're doing first, lol!

Of course it took a little while to master this, but I think after being plant strong for 12 years I kind of know what I'm doing.


tofu recipe



The first step is knowing what kind of tofu to buy. I like to buy extra firm already cubed tofu. I usually buy it from Whole Foods, but there are a ton of other local grocery stores that sell tofu as well. If the tofu you bought isn't cubed, that's okay, you'll get to it in the next step!

Cubing Tofu

Next, cut a slice in the top of the tofu and pour out the existing water. This is when you can take your tofu out of the package and dice it up into half inch thick cubes. 

Draining Tofu
I apologize for the blurriness--I did this step by step on Snapchat (username: Dream4mtrw)

Once you pour out the water and get your tofu cubed, you'll want to lay out some paper towels. I usually do about two layers on the bottom, and then spread the cubed tofu evenly out onto the paper towels. You don't want the tofu to be piled on top of each other because the goal is to get any excess water out.

How to properly cook tofu
Put a heavy object on top to compress it!

Put another two layers of paper towels on top of your one layer of tofu and pat down. You will already start to see a lot of water soaking out. You can even put something with a little pressure on top of your tofu layer to make sure all the water gets out. I leave mine for about 30 minutes - 1 hour, but the longer you leave it the better to make sure it's really dry!


Adding spices to tofu



Let all water get out of tofu before adding spices to it! My favorite spices I add are nutritional yeast (secret sauce), cayenne pepper, chili powder, and garlic powder.


Cooking tofu


Pour a tsp of olive oil in a frying pan and let it heat up before adding in your tofu. Add your spiced up tofu to olive oil and saute!

Browning tofu

Brown your tofu on all sides, this will take about 10 minutes.


That's it! This process takes a little over an hour from start to completion, but trust me you will look at tofu so differently after you start cooking it "properly." Also, when you do meal prep regularly, it just becomes a routine! :) You can cook veggies when it's draining, or multi task!

Was this helpful? Shoot me an email if you're a fellow vegan or transitioning--I'd love to chat and exchange recipes and tips!

LaurenMcHugh14@gmail.com :) 

Tuesday, February 23, 2016

How to Date an Omnivore ;)

How to Date an Omnivore


You know when you're at a restaurant and the wait staff seems to KNOW you don't eat meat? Like they always put the meat appetizers in front of you?

"Here's your calamari," as they proceed to watch your reaction as they place the food in front of you. Like really? Can't it just go in the MIDDLE of the table and not in front of me??

Plant Strong


I've been getting requests to talk about how to date an omnivore as a vegan. Now, it hasn't always been easy, the struggle is still real, but here's the word you have to get used to saying: compromise

I've been dating my man for almost 7 years, most of which I've been a strict vegetarian. Let's be real, it's quite easy to be a vegetarian at most restaurants. There's almost always a quesadilla, or salad without chicken, or soup, or a veggie burger, or veggie sides. 

As a vegan, not so much. My boyfriend and I live a healthy lifestyle. We workout 5+ times per week, he counts his macros, I use my color coded portion control containers, and we don't splurge or go out often. So when we DO, these are some tips I'd offer my fellow vegans with their omni significant other :)

1. Use separate cook wear. If you don't go out often (like us), learn to meal prep. Have him cook his animal protein separate from your veggie protein, and share all your veggies! Be the good influence ;) When I lived with non vegans, I always used my own dishes and separate containers. This makes for a much less hostile living environment, lol!

2. Plan date nights monthly. Do your research and decide together where you want to go. You can always give him/her one night and you can have one night where the restaurant is more geared to that lifestyle. For example, go to a vegan restaurant once a month, and a not so vegan friendly place once a month for him (like a brewery if you refuse to go to a steak house--call ahead and ask about vegan options OR just create your own).

3. Share, don't lecture. Sure, you're super passionate about your lifestyle, but as we all know, it can be taken the wrong way. Us vegans can be seen as high and mighty and annoying because we care a LOT. It's not a diet, it's a lifestyle and we're damn passionate! But lecturing them, sitting them in front of Netflix, showing them awful videos...yeah they don't work. Or maybe they do for a month...but veganism should not be forced. It's a huge lifestyle change and should be treated as such. Don't be pushy, just share! Honestly they'll see a huge change in your appearance, mood, skin, habits etc ;)

4. Stock up on vegan snacks! When you're road tripping, that shit is hard to find herbivore friendly places! Go to whole foods and stock up on vegan snacks (vega bars, popcorn, nuts, dried fruit, cold brew, fresh fruit, shakeology, etc!).

5. Think of your significant others' fave foods. Now veganize them!! Most meat/dairy filled recipes are quite simple to veganize nowadays! Have a date night in and make something together! I would suggest Trader Joes pizzas--you can get wheat dough, they can choose whatever. You can both get veggie toppings, sauce, and he/she can get cheese while you get vegan cheese. He can cook with meat, you can add whatever to yours. Making pizzas is fun to do together! Open some vino, put on a movie, and maybe each get a dessert to share. If you're at trader joes, check out the chocolate covered bananas and Joe Joe's! Nom! ;)

How to compromise

I think people make this way harder than it needs to be. Simply educate yourself, do your research with restaurants, and live a healthy and happy balanced life together! My boyfriend and I have a few restaurants we go to in our town because we know we can both find options. I usually always have luck at Mexican restaurants, burger joints (usually a veggie option, just make sure the patty doesn't have dairy), and always pizza places--most dough is vegan, and you can simply ask for no cheese--easy peasy!! ;)

1. Whole foods
2. Chipotle: you can never go wrong with guac, beans, and rice!
3. Yard House has amazing vegan options
4. Blaze Pizza or any pizza place really
5. Most Breweries have vegan options or you can easily create your own

Click the link above to see a great breakdown of restaurants that have vegan options! Approved by PETA, so it's legit ;)

Are you a new vegan? A vegetarian trying to transition to vegan? Shoot me an email, I'd love to offer some tips! :)


LaurenMcHugh14@gmail.com



Sunday, February 21, 2016

High Voltage Health and Wellness Community

Beachbody Transformation

Why wait for positive change? Create your own! 
💓
Email me at LaurenMcHugh14@gmail.com to claim your spot in my March Wellness Community! 
💪
It took me a long time to understand the harm I was doing to my body. Going vegan, learning portion control, eating CLEAN, and not being so hard on myself was an incredible turning point for me. want to pay it forward and help you completely TRANSFORM and sculpt your body & mind like never before (mindset is everything, ya'll). 

Hammer & Chisel Results

😘
 I'm opening my next support for ladies who want accountability and friendship. 
💖
You won't need crazy equipment, a crowded gym, and you don't even need to leave your house!! I don't know about you, but I've always preferred the comfort of my own home to the sweaty gym (introvert here!).
😳

Share just 30-40 minutes of your day with me and we'll tone up your body and learn to portion control with super easy, even color-coded, and custom portion control eating system. NO counting calories! NO counting points! NO starving yourself! I focus on EATING CLEAN for maximum results! (Vegan meal prep guide and my fave recipes included) 
You can be anywhere in the U.S. or Canada to join my private wellness community. All workouts are done in the comfort of your own home, on your own time. You'll have ME as your personal coach along with a group of inspiring women walking you through every step of your program on a daily basis!

3 Day Refresh Results

If you can commit to changing your lifestyle, and making 2016 your healthiest yet, I would love to hear from you!! I'm looking for just 10 Ladies who are SERIOUS about changing their lives, who want to get stronger, healthier, and feeling better than ever! 

💓hoot me an email: 

💌💌💌
Shoot me an email: LaurenMcHugh14@gmail.com

I can't wait to crush goals together! 
💪😘
We start March 7th!

Friday, February 19, 2016

Superfood Smoothie Bowl Recipe

Easy Smoothie Bowl Recipe

😍😍😍
One of my favorite things to make for breakfast is a superfood smoothie bowl! It's so incredibly easy to make, yet so satisfying and totally eliminates any sweet cravings throughout my day! :)

Vegan Chocolate Almond Butter Swirl Smoothie Bowl Recipe:
-1 banana, frozen 
-1 handful frozen baby spinach
🍃
-1 packet vegan chocolate Shakeology 
-1 scoop Focused Energy 
-1 cup Unsweetened Engine 2 Vanilla Almond Milk 

*Blend--I use a NutriBullet
-Pour in a bowl and top with unsweetened coconut shreds, some blueberries (strawberries would probably be better), and unsalted almond butter. I can't believe how fast I devoured this!!
😳
 It's seriously AMAZING!!! Ever since I started drinking (or eating) Shakeology every day, I have noticed my sweet cravings totally disappear! I also have way more energy throughout the day! I love switching it up between a regular smoothie and a smoothie bowl. 
💖💖💖
Anyone a smoothie bowl fan? ;)
😍



Wednesday, February 17, 2016

Be Fearless, Go After Your Dreams

Motivational Quote

Be FEARLESS in the pursuit of what sets your soul on FIRE!! 

If you don't go after what you want, you'll never have it. PERIOD! Isn't it better to work towards something NOW then always think "what if..?" 

Hammer & Chisel


It took me 6 months to make the biggest leap of my life, and looking back I think, "where would I be if I had started 6 months sooner?" 

I would probably be MUCH further along that's for sure. But past events aside, evaluate yourself since we are halfway through the month. Are you where you want to be? Are you going after what you want? If not, what's holding you back?? 

At  home workout

Starting March 7th, I am opening up a March wellness community to help dedicated women just START their fitness journey. To get in before spots fill up send an email to LaurenMcHugh14@gmail.com :)

#JustStart


Monday, February 15, 2016

Choose Your Hard

Conquer Your Fears

Losing weight is hard. Meal Prep is hard. The workouts are hard. Staying consistent is hard. Resisting crappy foods is hard.

Choose Your Hard


Being overweight is hard. Having no self-esteem is hard. Feeling depressed is hard. Having stomach problems is hard. Not sleeping is hard. Having no energy is hard. Having health risks is hard.


Self Love



🍺
Real talk guys, I was at a very low point on the left. This was taken in Vegas, and at that point in my life I was a super carbaholic (for reals), drinking and eating my way through college without any care as to what I was doing to my body and self esteem. I know that can come off as sarcastic, and I am a very sarcastic person, but I feel like a lot of that stems from lack of self confidence. I've gotten a lot better, but I used to just make fun of myself, call myself albino and unable to wear bathing suits because I would blind others.  I would put a pillow over my stomach whenever I sat (this has become a habit), wear leggings with flowy dresses over them at the beach, all my clothes were basically black. This might all seem minor, but when you used to look in the mirror everyday and want to cry when you saw your reflection, that makes you start thinking. 


Beachbody Transformation


It's a long road, it's a tough one, but it's sure as hell worth it--for your health, for self love, for your relationships, for your future. I want to shout at anyone going through this, that you are SO LOVED, but that only does so much when you don't believe it yourself--I get it. Just make little steps, celebrate small victories, and work on loving yourself everyday. It's not easy to say affirmations everyday, face fear, eat more plants, whatever it may be... it will be tough, but it will be worth it! 



Choose your hard!

I choose being vegan, I choose balance, I choose workouts 6 days per week, I choose to work on myself daily, I choose to be the best I can be, I choose consistency which leads to healthy habits, which in turns leads to a healthy life.

What do you choose? 

Shoot me a message if you want help getting started on your health and fitness journey! :)

LaurenMcHugh14@gmail.com

Friday, February 12, 2016

Positivity Challenge

How to be positive

Could you go 1 day, just 24 hours...without a negative thought? 

If your immediate reaction was no, why is that? 

Daily Workout

Here's my challenge for you: wake up tomorrow and smile. Stretch, be grateful for the fact that you're breathing, safe, and alive, and when you feel the urge to hit snooze, think about what you're grateful for.   

Love Yourself


If a negative thought creeps into your head, or someone cuts you off on the road, reel it in, and change it into a positive.  

Yes, this might be hard at first. Yes, we are human and stuff happens. But I promise you that you can make your day better by simply having the mindset of "I'm going to make today amazing."

Seriously, try it.


Tuesday, February 9, 2016

Hammer & Chisel Month 1 Results


Hammer & Chisel Transformation

Results are in for month 1 of my home lifting program!
 Now, I don't trust the scale to track my progress anymore. It has always affected me emotionally and it's just not worth it. I only weighed myself twice in January, and since my program is strictly lifting, the scale only moved about a pound. My measurements have stayed about the same, except my stomach and waist have shrunk! I am feeling some abs forming! ;)


Vegan Meal Prep


I must say I feel AMAZING! I have doubled the weight I can lift, I am waking up earlier, I have energy the entire day, my meal plan is on POINT with super clean vegan nutrition, I haven't cheated once, and I've gotten in all my workouts. I have one rest day per week, the workouts are only 30-40 min, and I legit feel the strongest I ever have.


Hammer & Chisel Fitness Program

 I feel like my arms have tightened up, and I'm well on my way to getting in the best shape of my life! I'm not where I want to be...YET! I know it's a process, and I know that I have had poor nutrition for the last 10 years of my life...so change takes TIME!  




Anyone need an awesome bad ass workout that will lift your confidence, mood, and help you get into amazing shape for an upcoming trip, or wedding? I'm accepting more people to join my wellness community this month! Just fill out the form below so we can get started! :)





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Sunday, February 7, 2016

How to Not Overindulge on Superbowl Sunday

Clean Eating Superbowl

How to Not Overindulge on Superbowl Sunday (Even though I do not watch sports, only hockey occasionally, I made this list based on how I'm treating one of my all-time FAVE holidays, Valentine's day <3):

1. Get your workout in--if the game is later in the day, you have time to do some sort of physical activity (tailgating does not count, lol!). Get in a run, do some yoga, go for a walk, or go crazy and lift some heavy weights and burn some calories!

2. Prep healthy snacks--let's be honest, most of the food at Super Bowl parties is wings, pizza, beer, and chips. While all of that minus the wings sounds amazing, if you're on a fitness journey, overindulging can throw you off your game (pun intended). If I binge, I know it's going to happen again, so while balance is cool and all, for me it's more about cutting foods out for a certain amount of time to create a healthy habit.

3. Limit your alcohol intake--I'm sure that seems ridiculous since there are SO MANY beer commercials today, but hey, maybe switch to some red wine? And limit yourself to 2 glasses. Factor this into your calories. I know I'll be indulging in some champagne or red wine on Valentine's day, but I'm also setting myself up so this is a treat--not drinking it every night like I used to.

4. Realize you're human and just factor this into your food for the week. If you decide to indulge, don't beat yourself up. Just get your workout in, make sure to meal prep for the week, and stay on track. You've designated today as your fun day, so just be a little more conscious during the week! I know I'll be doing that on Valentine's day....a vegan cookie will be happening that's for sure. <3

5. Eat before you party--not only if you decide to drink, but so you're not starving when you walk in to the heaps of doritos and mountains of queso. Eat a meal beforehand, and bring your own snacks to share--healthy doesn't have to mean tasteless or boring. I posted a delicious vegan mac n cheese recipe yesterday that you can put over chili, zoodles, chips, pretzels, whatever! It's made of plants too, so no stomachache ;)

**You're human. Balance is what matters. Enjoy your life and indulge occasionally. Don't beat yourself up, just get right back on track tomorrow! :)

Happy Super Bowl!!

Saturday, February 6, 2016

My Popular Miso Dressing



Easy Miso Salad Dressing


This Miso Salad Dressing is the BOMB! This dressing tastes SO good on any salad ingredient…maybe not kale, but that’s another story lol!

I get asked all the time what is in this dressing, so I thought I would take the time and give you all the recipe because seriously you will start eating salad so much more once you try it! 

What you need:
-        ¼ Cup Water
-        ¼ Cup Sesame Oil
-        ¼ Cup Rice Vinegar
-        2 Tbsp. Miso Paste
-        1 Tbsp. Liquid Aminos


Blend together and that’s it! This recipe yields about 8 servings at 2 Tbsp. each. I make this dressing a few times a month as part of my meal prep because it is SO easy to make and adds incredible flavor to all my salads.

Let me know below if you tried this recipe and what you think!

Enjoy!! :)

Tuesday, February 2, 2016

Backstage Pass Into Coaching


Coach Sneak Peek

Have you been following me a while and wonder how the heck social media is my job?? What the heck do I even do as an online fitness and health coach?

Join my team and I in our 5 Day Backstage Pass into what it is that we do!

Be a Fly on the Wall for one week with me :)

5 Days, 10 min Videos and its F*R*E*E*!! Absolutely no strings attached!

Beachbody Coaching














Even if you are just a little curious as to what a Coach does or have been considering joining the team...this would be the perfect group for you ♥

See what I do DAILY and how I have built a thriving fitness-based business online and from home. :)

Shoot me an mail me at LaurenMcHugh14@gmail.com, or fill out the form below to apply!

I am looking for passionate ladies who want to get paid to live healthy & fit lives, and inspire & motivate others on their personal journeys!

Beachbody Coaches

I lost 40 pounds on this journey, and I found myself. I want to help others become empowered, get outside 
their comfort zones, travel at will, become healthy, love their bodies no matter what the media says, and join me on this epic adventure.


Vegan Transformation


Full training, with social media training, is included so you do NOT need to be a professional. You simply need to be a self-motivated, hard working, GO GETTER! ♥ Earn a part-time or full-time income from home, earn fully paid trips and be part of an amazing and inspiring community of like-minded people.

Learn how to build your own health and fitness business to live a life by your OWN design!! <3


Half Dome Hike


I have huge goals for my team because I know what it's like to grow so much in such a short amount of time. Like any business, it takes work, consistency, and personal growth. However, my team works hard, we play hard, and we realize our potential every single day by working on ourselves to help others also become the best version of themselves. 

Platinum Edge


If you are sick and tired of being sick and tired, want to find yourself again, embrace who you are, smile more, become a healthy, confident individual who can also help others with their health, this might be a sign for you. You get what you put in, and I'd love to get to know what YOUR dreams are. 

If you've seen my posts, and wonder what the heck it is that I actually do, where I have financial freedom, travel all over and often, earn free trips, cross the border to Canada to attend a team retreat, workout with celebrity fitness trainers, exude positivity and self love, make my own tribe of amazing women on their journey to confidence and passion for health, then you will want in my NEW 5 Day Coach Sneak Peek group! This is 5 days of worth of information/a behind the scenes of what coaching is all about in a private Facebook group! :) 

Shoot me an email at LaurenMcHugh14@gmail.com to join the group--we start on Monday, February 8th smile emoticon


21 Day Fix


My coaching experience started with a workout program that changed my health...but now it's flourished into this huge DREAM job where I can wear yoga pants all day at home, "work" on social media, with zero business experience, and make this my full-time income.

You do NOT need to be in your best shape, you do NOT need a business/sales background, and you do NOT need a degree/be certified as a trainer. You simply need to have drive and passion when it comes to helping others with their fitness and health (while also working on your own!). heart emoticon

I am looking for BIG dreamers, go-getters, and those who want to really make a difference in the world and their financial freedom. 

**If you are interested, Email me at laurenmchugh14@gmail.com, or fill out the application below to claim your spot!**

**Please do not apply if you are already a coach or working with one. 
U.S. and Canadian residents only, and you must be 20 and older*

Veganism




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