©2016RichardMonsieurs

**** DISCLAIMER ****

Before I receive 14 emails about this post, I’M NOT A DIETITIAN, EXPERT OR CLAIM TO KNOW IT ALL. THIS IS NOT ABOUT WEIGHT AND SHAMING BODY IMAGE. So, save the emails. I’m just a 39 year old mother of 2, that works hard in the gym weekly, loves a cocktail + pizza on the weekends and *tries* to keep my eating clean Monday-Friday. This post is to share what I eat and what I’ve learned from BODY BY HEIDI. That’s all.


Ok, now that we got that out of the way….this is my friend Heidi Swinney. Yes, she gave birth, TWICE. No, she’s not 22, she’s 40! Yes, she’s down to earth and real. I know we want to hate her, but we can’t. She’s a true INSPIRATION and she’s the one that helps me stay on track with my eating and also helps me reel it in every so often.
She’s smart + strong and knows her shit.

 ©2016RichardMonsieurs What you're looking at above is NO supplements + NO protein shakes + NO meal replacements + NO magic little pills + This body is from eating REAL food + Working out 4 days a week    pictures: ©2016RichardMonsieurs What you’re looking at above is NO supplements + NO protein shakes + NO meal replacements + NO magic little pills + This body is from eating REAL food + Working out 4 days a week


 70% diet + 30% exercise
if you can’t pronounce or spell the ingredients
in the food
you’re buying, Don’t buy it


When I got off the phone with Heidi, it dawned on me. This is something EVERY woman would LOVE to know or
at least have the knowledge to know what exactly to put in their mouths and what to keep out.
She reminds me every time, ‘anyone can go to the gym for an hour a day, the real work is in the kitchen’. 
Last week she got me all set, and I started back on my clean eating. She has given me a bunch of great food choices, recipes, grocery list and things to avoid. Plus schooled me a little on my workouts and told me to drop the weights to no more than 10 lbs. I felt I was getting to bulky and my goal is to lean out. I’ve cut out dairy + no carbs after breakfast (only sprouted grains like an Ezekiel muffin + leafy greens at lunch time + drink green tea in the afternoon + add pilates to my weekly HIIT (High Intensity Interval Training) workouts which I do 3-4 times a week at SHED Fitness + eliminated refined sugar & gluten. Even in a week’s time, I’m like WOW. It’s amazing what REAL food can do. When I stick to her plan religiously,
I’m amazed how damn good I feel and can see the changes in my body.

Let me just mention, I’ve known Heidi since 2006 and she has always been a hottie and had a fantastic figure. Eats well and exercised routinely. But, like all of us, she’s busy, enjoys indulging and can easily get off track. We moved away from Minneapolis about 3 years ago, so I hadn’t seen her in person for a while, but we kept up via Facebook and her husband used to do my hair when we lived there. {total side note, but Matt Swinney is the absolute hair genius in Minneapolis and recently nominated for HairStylist Of the Year 2016, so yeah, you really need to go see him} Sorry, had to share.

When I saw these pictures of Heidi, I was like OMG!! What have you been doing? TELL ME. Momma, needs some help! So, she did and she spilled all her little secrets with me. It took her 4 months of CLEAN EATING to get here and she’s never felt better. I can’t get over the transformation. It’s UNREAL and her picture hangs on my fridge. {kidding, but not really} What an inspiration and person to have on your team. For those of you lucky enough to live in Minneapolis, she teaches at Six Degrees Up Town + Physical Culture. You can find her there most days, if she’s not chasing down her two boys at various sports or walking her rescue dogs Sabrina + Rango.

But, luckily for all of us, Minneapolis or not, she’s in the process of developing a clean eating guide for women like us. Giving us the basics. Helping us to succeed. And giving us the tools to make a change. Everything from videos + meal plans + grocery list and tips. I adore her and she has helped me immensely over the years. Yet, it’s not without giving up some things and making changes. But to feel good in your clothes is TOTALLY WORTH IT. To me, nothing tastes better than FIT and slipping into those skinny jeans. I feel lucky she’s in my life and to have her as a resource.

You may be thinking, I’m never gonna look like this, but guess what….WE CAN. If we want to put in the work + keep our eye on the prize and set a goal. For me it’s turning 40 next year and learning how to properly fuel my body.

Just like I tell my kids. ‘If it was easy, everyone would do it’


Heidi and I are teaming up to bring you the

WHAT TO EAT SERIES

A weekly 4 part series over the next month. It will post every Wednesday night at 8pm CST.

| BREAKFAST May 18th  | LUNCH May 25th | DINNER June 1st | SNACKS + DESSERTS June 8th |

~It will include 4 meal ideas + recipes + Heidi’s wisdom~


BREAKFAST

 1/2 Ezekiel english muffin + fruit + I egg (hardboiled if you like)   1/2 Ezekiel english muffin + fruit + I egg (hardboiled if you like)    1/2 Ezekiel English Muffin with peanut butter (grind your own) + fruit 1/2 Ezekiel English Muffin with peanut butter (grind your own) + fruit  Almond Butter Banana Pancakes Almond Butter Banana Pancakes  GF Overnight Walnut + Apple Spiced Oatmeal GF Overnight Walnut + Apple Spiced Oatmeal


WHAT HEIDI SAYS

If you want to kickstart your clean eating lifestyle, starting with a healthy breakfast is your first step and considered the most important meal of the day. Breakfast yields many health and weight management benefits, such as keeping your metabolism running at full capacity and curbing your appetite midmorning/lunchtime. Reducing your urge to binge on sugary + starchy unhealthy foods. Rushed mornings are no excuse to skip breakfast or grab a prepackaged, processed food item. Meal prepping ahead of time for your week will set you up for success on your clean eating journey. Giving you a sense of accomplishment rather than a feeling of guilt for making bad food choices. Drinking coffee or tea will also increase your metabolic rate for hours. Ditch the cream + sugar and substitute with unsweetened almond or coconut milk with a dash of cinnamon to wake up your taste buds. This substitution will save you a couple hundred calories if you use real cream, and will save you from processed unhealthy ingredients if using a flavored non-dairy creamer. – Heidi


RECIPES

GF OVERNIGHT WALNUT + APPLE SPICED OATMEAL

Bring water in oats to a boil for 5 to 7 minutes in a pot that has a lid. Remove from heat and add applesauce + almond milk + apples + cinnamon. Cover and let cool to room temperature. Place in fridge when cool. In the morning reheat, top with a little splash of almond milk and mix well. Top with crushed walnuts and maple syrup. This is a great one to make once and eat all week long.


ALMOND BUTTER BANANA PANCAKES

  • 1 smashed banana
  • 2 whole eggs
  • 1 tablespoon natural almond butter
  • 1/8 teaspoon vanilla
  • Pinch of cinnamon

Mix all of the above together with a fork. Cook on a griddle prepared with 1 to 2 teaspoons of coconut oil. Watch carefully as they burn easily. Serve with drizzled melted nut butter and fresh berries.


BODY BY HEIDI

follow along : | Instagram + Facebook
workout with heidi : | Physical Culture + Six Degrees Up Town


May 18, 2016

WHAT TO EAT: BREAKFAST

Food

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Rae-Ann

Would you tell us more about your work out as well? Thanks…

missydds@gmail.com

Thanks Landyn and Heidi! I will be online every Wednesday at 8. I can’t wait!

Belindabrandel@gmail.com

Thanks ladies! Looking forward to feeling great! Excited for Wednesday nights!

First of all…love your disclaimer! Second, I completely agree about the 70% kitchen/30% gym. I’m now 46 and refuse to believe that my age can stop me from being fit. The kitchen, however is way harder than the gym. Therefore…I’m hanging on every word of this series. Can’t wait!

lynnthompson12@yahoo.com

Wow! This is going to be great! Thank you for doing this!!!!
Lynn

deidre_reinhart@yahoo.com

I love this!! Excited for the next series post!

Liz Kam

My food habits have been falling off track a little too long! Looking forward to following along!! The recipes look so yum too! Love eating and feeling healthy 😮

Steph Monge

Love this – Thanks Landyn! The food prep is the key (and challenge) for us working moms. Matt was a year behind me in high school- fun to see him on your blog:)

Rebekah

I’m excited for this series!!

annettelpatterson@gmail.com

Pancakes were delicious and SO filling! Definitely an easy repeater!

jmains32@yahoo.com

Thank you so much for sharing with us through this series! Such great info – I’m excited to try these recipes!

Anna Z

I love that you’re doing this series and these recipes look awesome!! Excited to try to the oatmeal and pancakes 🙂

Terri

Thank you for sharing this Landyn! This is such great information.

lpiscetta@hotmail.com

Finally a "clean eating" breakfast plan that isn’t only eggs!

Sarah

I love this series!! Thank you for sharing this information. I always need some fresh ideas and inspiration. Keep the great information coming….

mctaney@gmail.com

Pancakes were seriously Delish! Thanks for the great recipes!

Beth

Beth

Keep the great information coming. Love clean eating and at 57 love the weight falling off. Great job Ladies!

Michele

Thank you for this!!!! Just found your blog through Vici and love it!!!

hello@courtneybettsdesign.com

This is amazing! Thank you so much 😊

madisonwright04@hotmail.com

Love this!!! Thank you 🙂

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