Sunday, December 28, 2014

STOP MAKING NEW YEARS RESOLUTIONS - MAKE A REAL SOLUTION

STOP MAKING NEW YEARS RESOLUTIONS 

MAKE A REAL SOLUTION




The Holidays are over but we are still celebrating! Some of you still have parties to attend or have family visiting.  That is NO EXCUSE!  It is NOT to early to start thinking of the New Year and a NEW YOU! 

Most of us work full time and life in a face paced, on-the-go lifestyle.  That alone can make being healthy and exercising so hard.  I am here to share my tips and tricks with you on how to own your life and not let your life own you!  We all make excuses and our health is NOT a place to make excuses.  I know first hand... I was the QUEEN OF EXCUSES before!  

Time is not an excuses anymore either!  Don’t have an hour a day to exercise? No more excuses. In the past 3 months, two amazing new programs have been released to help you fit a great workout into your busy schedule. Shaun T’s Insanity MAX 30  gets you maximum results in 30 minutes a day with high cardio workouts.  Chalean's PiYo gets you flexible and toned in 20-45 minutes a day with low impact pilates and yoga moves.   I also have many other programs that are 30 minutes and under so please ask questions!  I have personally done PiYo and loved every workout!  I never thought I could get great cardio from pilates and yoga!  I am starting week 4 of INSANITY MAX 30 and LOVING every minute of it.  I couldn't be more excited for 2015!  Are you READY TO MAX OUT?



My next challenge group is kicking off January 5th.  If you are interested please fill out an application here.  This application will help me better understand your current lifestyle and your new goals that you are going to crush!

Monday, December 22, 2014

Roasted Winter Vegetables

Roasted Winter Vegetables


Roasting winter vegetables makes them sweeter and even more delicious.
Total Time: 1 hr. 5 min.
Prep Time: 25 min.
Cooking Time: 40 min.
Yield: 8 servings, about 1¼ cups each
Ingredients:
1 lb. winter squash, peeled, seeded, cut into 1½-inch pieces
1 lb. parsnips, peeled, cut into 1½-inch pieces
1 large sweet potato, peeled, cut into 1½-inch pieces
2 large carrots, cut into 1½-inch pieces
2 medium beets, cut into 1½-inch pieces
2 medium yellow onions, peeled, quartered
5 tsp. olive oil
2 Tbsp. chopped fresh thyme (or 2 tsp. dried thyme)
1 tsp. sea salt (or Himalayan salt)
½ tsp. ground black pepper
Preparation:
1. Preheat oven to 425°F.
2. Line two large baking sheets with foil. Set aside.
3. Combine squash, parsnips, sweet potato, carrots, beets, and onions in a large bowl; mix well.
4. Add oil, thyme, salt, and pepper; toss gently to blend. Divide vegetables between prepared baking sheets.
5. Bake, mixing twice, for 35 to 40 minutes, or until tender and golden brown.
Roasted winter vegetables recipe nutrition facts and meal plan portions

Tuesday, December 16, 2014

Happy Healthy Holiday Appetizers Inspiration

Happy Healthy Holiday Appetizer Inspiration














Friday, December 12, 2014

Oatmeal Raisin Cranberry Cookies

Oatmeal Raisin Cranberry Cookies


Need a sweet treat that won’t end up on your waistline? Your healthy diet can include these delicious oatmeal cookies with sweet raisins and tangy cranberries.
Total Time: 25 min.
Prep Time: 10 min.
Cooking Time: 15 min.
Yield: 18 servings, 1 cookie each
Ingredients:
Nonstick cooking spray
1¼ cups whole wheat flour
1 cup old-fashioned rolled oats
½ tsp. baking soda
1 scoop Beachbody Whey Protein Powder, Vanilla Flavor
¾ cup thawed apple juice concentrate
½ cup unsweetened applesauce
¼ cup raisins
¼ cup unsweetened dried cranberries
Preparation:
1. Preheat oven to 350° F.
2. Lightly coat baking sheet with spray. Set aside.
3. Combine flour, oats, baking soda, and Protein Powder in a medium bowl; mix well. Set aside.
4. Combine apple juice concentrate and applesauce in a medium bowl; mix well.
5. Add the apple juice mixture to the flour mixture; mix until just blended.
6. Fold in raisins and cranberries; mix well.
7. Drop by rounded Tbsp. onto prepared baking sheet.
8. Bake for 10 to 15 minutes, or until lightly browned.
Oatmeal raising cranberry cookies recipe nutrition information and meal plan portions

Friday, December 5, 2014

Peppermint Mocha Latte

Peppermint Mocha Lattee


As soon as it gets cold outside all I can think about is a cup of hot coffee!!!  I love peppermint mocha lattes but I cannot stop thinking about how many additives they have.  So I searched and found this fantastic recipe!  You can now enjoy a healthier version of one of your favorite lattes!  You can swap almond milk for nonfat milk and leave out the honey, you can enjoy it vegan.
The ingredients of Starbucks version (my personal favorite) are: espresso, milk, mocha sauce (corn syrup, water, high fructose corn syrup, sugar, cocoa (processed with alkali 13%), potassium sorbate, artificial flavor), and peppermint-flavored syrup (sugar, water, natural flavors, preservative, sodium benzoate, citric acid), whipped cream, and dark chocolate.  
Calories in one Starbucks Tall nonfat Peppermint Mocha Latte with no whip (add 70 calories and 7 grams of fat for whip):

Screen Shot 2014-10-01 at 7.37.55 PM










Total Time: 10 min.
Prep Time: 5 min.
Cooking Time: 5 min.
Yield: 1 serving
Ingredients:
½ cup nonfat milk (or unsweetened almond milk)
2 Tbsp. unsweetened cocoa powder
½ tsp. raw honey (optional)
¼ tsp. pure peppermint extract
1 cup brewed black coffee (or 1 shot espresso)
1 fresh mint leaf (for garnish; optional)
Preparation:
1. Bring milk, cocoa powder, and honey (if desired), and peppermint extract to a boil in medium saucepan over medium heat, stirring occasionally.
2. Remove from heat; mix vigorously with a whisk until frothy.
3. Pour coffee into a large serving mug; top with milk mixture.
4. Garnish with mint leaf if desired.
Calories in Peppermint Mocha Latte Beachbody Blog
Here’s the nutrition details for the vegan version:
Beachbody Blog Calories in Peppermint Mocha Latte Vegan

Wednesday, December 3, 2014

WHAT IS INSANITY MAX 30

WHAT IS INSANITY MAX 30 AND CAN I GET IT FIRST?


Get ready for the hardest 30-minute workout of your life: 
Insanity Max 30: from Shaun T



Shaun T is the creator of Hip Hop Abs, Rockin Body, Insanity, Insanity the 
Asylum, T25 and now Insanity Max30.  He has been creating amazing 
fitness programs that truly work and get you the results you are looking for!  
I started my journey with T25 9 months ago and I have been a Shaun T 
fan every since.  

Insanity Max 30 is full of 150 new moves to help you dig a little deeper 
and get your body in the very best shape of your life.  This workout 
combines cardio and strength moves without using any equipment at all. 
Your body is your equipment for this workout!  Trust me that is all you 
need! The program is 60 days long and is broken down into month 1 and 
month 2.  The workouts are all 30 minutes each with a 10 minute ab workout.  
The idea of this program is not to make it through the entire 30 minutes, but 
to "MAX OUT" and go as hard as you can until you have to take a break!  
You want to max out, it's not a bad thing.  You actually track your daily 
progress by your Max Out times and aim to increase that time with each workout.

Insanity Max30 Product Launch, Now Available, Get it first, Exclusive Coach Test Group, Top coach, Nutrition Plan, Workouts, What is it?

Who is Insanity Max30 for?  
It is for anyone that is a fitness beginner who wants to jump start their 
journey with an insane workout (it does have a modifier) a T25 graduate 
ready for a harder challenge, or an Insanity grad looking to take it to the 
next level!  

It's not about your physical fitness.  It's about your mental game!  
Anyone can do insanity max 30, you just have to want to to do it!  
You have to have that internal motivation and drive to every single 
day show up no matter how pretty it is. Trust me, it's not pretty but 
its worth it and the results are mind blowing! 

So you can the person wanting to lose 5lbs, 10lbs, 50 or 100 lbs.  
This workout is for you if you are mentally strong and ready to rock it.


Insanity Max30 Product Launch, Now Available, Get it first, Exclusive Coach Test Group, Top coach, Nutrition Plan, Workouts, What is it?


What are the workouts like:
The workouts in month 1 are a combination of cardio and tabata 
style strength workouts!  You no longer have a fit test like Insanity 
but every single workout is your fit test because your goal  is to beat 
your time from the day before!  

What is a tabata workout?  
It is 20 seconds on and 10 seconds off with the workout structure.

Month 2 is all about taking it to the max and challenging yourself to the 
max! The intervals are longer and the rest time stays the same so it's 
challenging your endurance and strength.

For month 2 the intervals are 45 seconds on and 15 seconds off.

What about reaching a plateau?  
If you reach a plateau it's not a bad thing.  It's actually something to 
celebrate because it means that you worked hard to get to that plateau 
and now its time to work harder, go further, use my core, eat better so 
that I can break the plateau and get to the next one! Insanity Max30 is 
going to be your plateau breaker!!!!  TOTALLY!

Whats different about this program?
You might feel like you are maxing out in one move but then you switch 
and it gives you a little break so you can max out in another way!  The 
intervals are also a little different, 3 moves, 30 seconds each 3 rounds.  
You do a little more a little longer and a little harder.

The focus is really on that recovery time.  Your recovery time is to enhance 
other parts of the workout.  Your focus is to really be self motivated beyond 
this 60 days!  I really feel like this workout is really a mindset.  It's truly about 
being able to mentally tell yourself that you can do that.  You can push your 
body way further if your mind is in the game!  I've totally learned that thru the 
first 3 weeks.  It's challenged my inner strength to dig deeper and crush it.


Is there a modifier?
Yes- there is a modifier track option so that you can see the modifier all 
the time during the workout which makes it easier to follow.

What is Maxing out?  
To Max Out means to stop or fail for the first time in the workout.  It's 
really truly not about getting through all 30 minutes.  It's about going as 
hard as you can for as long as you can, until you MAX OUT.  Write down 
the time take a break, and then you want to jump back into the workout.  
If you stay committed and push to your max you will add more time each 
week with the workouts!  

MAXING OUT IS A GOOD THING!!!

What comes with the kit and how much does it cost??

Insanity Max30 Product Launch, Now Available, Get it first, Exclusive Coach Test Group, Top coach, Nutrition Plan, Workouts, What is it?


Month 1:  

Cardio Challenge:  1st workout and you use it as your guide 
and your first fit test per se.  It's all cardio, its 4 1/2 minute 
interval 30 second rest.

Sweat Intervals:  Cardio type intervals that you ridiculously sweat 
with the same interval training.

Tabata Power:  Plyometrics, and comes down to where you are 
not jumping and is meant to generate power in your core. 
Great ab block in there!  

Friday Fight:  Killer!

5 day a week program!  

There is a Pulse workout for Saturday and it's optional. 
It's more of a pulse, balance, modifier type workout. 
Focus on core, balance and form. 
Insanity Max30 Product Launch, Now Available, Get it first, Exclusive Coach Test Group, Top coach, Nutrition Plan, Workouts, What is it?


Month 2:
All the workouts are still 30 minutes.  Now you have Max out cardio 
& Max out Sweat with power moves to 5 1/2 minutes and then the break.  

Tabata Workout- Max out Strength and Max Out Power
45 seconds on 15 second rest and 6 rounds and at the 
end an extra something!

Friday Fight Round 2:  It's just killer round 2. 

Coach Exclusive:  
SWEAT FEST is the coach exclusive that you only get when you buy 
from a coach.  Old Insanity cast members and coaches!  It's just a 
little impromptu workout that is a rockin good time!

Insanity Max30 Product Launch, Now Available, Get it first, Exclusive Coach Test Group, Top coach, Nutrition Plan, Workouts, What is it?

Why Should you track your progress:  Because psychologically you 
want to see your progress!  You want to see each week how far you 
went and if you went 1 minute longer.  You can always have a challenge 
for yourself.

Meal Plan:  Flexible eating and portion control.
Portion control is amazing.  It's the most important thing you can do 
to get even better results.  If you manage your portions you can eat 
again sooner!  The Meal plan is crucial to your progress!  It's a great 
meal plan that is super easy to follow and effective and efficient!


Insanity Max30 Product Launch, Now Available, Get it first, Exclusive Coach Test Group, Top coach, Nutrition Plan, Workouts, What is it?

The Deluxe Kit comes with 3 extra workouts and the portion controlled containers.

ARE YOU READY TO MAX OUT?  READY TO BE HELD ACCOUNTABLE?
  Please fill out my challenge group application form to get into my next group! 
















NEW YEAR - NEW YOU CHALLENGE

NEW YEAR - NEW YOU CHALLENGE




The Holidays are in full swing and we are in a very busy time of the year.
That is NO EXCUSE!  It is NOT to early to start thinking of the New Year and a NEW YOU! 

Most of us work full time and life in a face paced, on-the-go lifestyle.  That alone can make being healthy and exercising so hard.  I am here to share my tips and tricks with you on how to own your life and not let your life own you!  We all make excuses and our health is NOT a place to make excuses.  I know first hand... I was the QUEEN OF EXCUSES before!  

Time is not an excuses anymore either!  Don’t have an hour a day to exercise? No more excuses. In the past 3 months, two amazing new programs have been released to help you fit a great workout into your busy schedule. Shaun T’s Insanity MAX 30  gets you maximum results in 30 minutes a day with high cardio workouts.  Chalean's PiYo gets you flexible and toned in 20-45 minutes a day with low impact pilates and yoga moves.   I also have many other programs that are 30 minutes and under so please ask questions!  I have personally done PiYo and loved every workout!  I never thought I could get great cardio from pilates and yoga!  I am about to start Shaun T's Insanity Max 30.  I couldn't be more excited.  Are you READY TO MAX OUT?


My next challenge group is kicking off January 5th.  If you are interested please fill out an application here.  This application will help me better understand your current lifestyle and your new goals that you are going to crush!