CHOCOLATE COVERED STRAWBERRIES

Ingredients:
20 medium strawberries (about 1 lb.)
9 oz dark chocolate morsels (or chopped semi-sweet chocolate)
1 Tbsp. coconut oil

Directions:
1. Wash strawberries; dry completely. Set aside.

2. Line a baking sheet with parchment (or waxed) paper. Set aside.

3. Place morsels and oil in microwave-safe container. Microwave on 50% power for 30 seconds; stir; microwave for an additional 30 to 45 seconds or until just melted. Do not overcook. Set aside.

4. Hold a strawberry by leaf, dip into melted chocolate; lift and twist slightly, letting any excess chocolate fall back into the bowl. Set strawberry on parchment paper. Repeat with remaining strawberries.

5. Set strawberries aside for 30 minutes, or until chocolate hardens.

THE 22 MINUTE HARD CORP. NUTRITION PLAN AND WEEK 1

The 22 Minute Hard Corps. is here and I actually have my copy in my hand!!!!!  I felt like a 5 year old on Christmas morning when I received my package!  I truly am beyond excited and stoked about this program.  I absolutely loved P90X3 and the results I got. Tony Horton knows how to work the body and deliver great results. I am very curious about the portion sizes of the meal plan.  As a clean eater I really feel like I am eating the right types of foods but I always tend to over do it with the healthy foods!  So this is going to really help me to keep everything in check! 

Here is a picture of everything I got in my kit... 

I spent Friday night reading through the rations for resluts guide (nutrition guide) and understanding the plan. After filling out the short questionnaire my ration plan is PLAN A. At first I was concerned that this was going to take a lot of planning and effort on my part. However, everything is basically laid out for you even right down to the meal and snack suggestions. There are even easy new Recipes  for us to try, and  a list of seasoning mixes that you can whip up to prepare your food with!  There are container recipes for your veggies, protein, starchy carbs, and home made dressing as well!!!  AWESOME!!!!

Now the real question...How do you use the containers?

I had these Beachbody containers from when I did the 21 day fix. They are super helpful for getting the correct portion sizes at each meal. You can purchase these containers HERE or just use a measuring cup. For those that will use the containers like me, your container allowance per day is calculated based on your weight and the average of 400 calories burned per workout.  Then you are given a range you need to stay in!

I am on ration PLAN A (1,200 to 1,499 calorie range). 
3 green (veggies) 
2 purple (fruits) 
4 Red (protein) 
2 Yellow (starchy carbs)
 1 Blue (nuts, ect) 
1 Orange (nuts and dressings) 
3 spoons (nut butters, olive oil)  

Each container is broken down in the manual with a list of foods that you can eat.  This allowed me to  easily pick from each list and create a meal plan for the week.  I love that the foods are listed in order of importance. So the higher on the list the foods are the more nutritionally sound they are! Of course you should have a variety of foods from the lists to give you variety of nutrients for your body.

You do get the option to drink milk, soy milk, almond milk, coconut water, coconut milk and fruit juices but you have to sub out a yellow container and you are only allowed them 3x per week!  So it does make you re think your drink as well.  Also you can have a glass of wine but you give up a yellow container which is a carb for the day!  In my case, I would rather eat food than drink wine!  I get grumpy without food!  lol

So now the hard part is figuring out how to keep track of all this and make it work for you!  Luckily Beachbody  have made it easy for you!  On the Team Beachbody site there are tracking sheets that you can put your container allowance at the top and you can tally each meal of the day and check off what you have! This really gives you a visual to follow.


Here is my meal plan I put together for week 1...

For me, I am the meal planner so I made myself a meal plan on an excel spreadsheet where I plugged in exactly what I am going to eat for the week. Then along side of that I have my sheet of paper with my grocery list of things I need to pick up at the store.  This way when I am done with the meal plan I can print it off and stick it on the fridge, so I don't forget what I am making.  Then, I shop so that I actually have the food I planned for! This makes my life so much easier.  No standing in front of the fridge each night wondering what to make!!!

Here is a picture of my breakfast from my meal plan!

This breakfast was super filling and delicious. By eating 5-6 times a day and drinking lots of water I was not hungry at all. I felt completely satisfied after every meal and snack. With all that in place it was time to get down to business!!!


DAY 1

Day 1 was not bad at all. I already knew that this workout was going to be  totally different than what I am use to.  So mentally I was all ready prepared to be all over the place, but to my surprise I could actually keep up. Don't get me wrong the moves were very challenging but still very doable.  After the 22 minutes I was soaking sweat and super motivated to take on the day! Now I understand why the military trains this way. Anyone can do the moves but when put in a sequence and multiple reps...SUPER EFFECTIVE!!!!

Each day was a different workout that worked different muscles. I posted the below workout schedule on the wall so that I could check off the day once I had completed. Super simple process to make sure that I cam 

Here is a sneak peak of the workout schedule 

What do you need for this workout?  light and heavy set of dumbbells or resistance bands. A yoga mat and pull up bar is also recommend.


Here is a pic of my back after one week...

After seeing my one week results... Now it's game on!!!! I can only imagine what my body will look like after week 8. I'm ready to rock it! Woot Woot 

Do you want in on my 22 Minute Hard Corps. accountability and Support?!?!  Complete the application below to be considered for my next accountability and support group!  I will keep you on track to reaching your own 22 Minute Hard Corps. success!!!!  The start of a new you, a healthier lifestyle and the body you have always wanted..... THE HEALTHY WAY!!

Fill out my online form.

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22 MINUTE HARD CORPS

GET "BOOT CAMP FIT"

FROM HEAD TO TOE WITH THE QUICK, MILITARY-INSPIRED, NO-NONSENSE WORKOUT.

If you could get in the best shape of your life in just 22 minutes a day, would you do it? If so, then prepare to commit to Tony Horton’s newest program: 22 Minute Hard Corps. Over the course of eight weeks, you’ll put your body through proven, basic, military-inspired training that’s designed to give you epic results. It’s fast, it’s simple, and it’s intense.

The moves are basic, but that doesn’t mean the boot camp workouts are easy. By the end of each 22-minute session, your muscles will be shaking and you’ll be dripping in sweat. But, you want results, right? If you want to become mission-ready, you can’t just sit around and wish for it to happen. You have to earn it.

CAN YOU REALLY GET RESULTS in 22 minutes a day?  

YES...you can!  This is going to be all about focusing on the workout, pushing yourself, connecting with your nutrition, following the guides and of course the most important part having support and accountability. As your Team Beachbody Coach I will support you every step of the way. You will also have lots of support in the Fun Fit Dynasty private challenge group. There will be 5 other people all starting at a similar point as you. Together we will all rally and get to the finish line!! Scroll down to see some before and after photos.  

So what is 22 Minute Hard Corps anyways??

Tony Horton shares a deep appreciation and a long-standing relationship with the U.S. military. Throughout the past 15 years, he’s toured dozens of military bases all over the world, helping troops train to their maximum fitness potential. In 22 Minute Hard Corps, he’s created a challenging but simple to follow workout program inspired by training programs used by the military. You hit it hard for 22 minutes…and you’re done. If you have the will…you will get results. Because the workout is so quick, the moves are simple.  There is not much of a learning curve – it’s easy to catch on to right away.  Tony Horton didn’t want to waste time having people trying to figure out the moves.This 8-week program plus a “Hell Week” workout for week nine will leave you in tip top bootcamp shape. Don't worry ...there are levels: Cardio 1, Resistance 1, and Core 1.  You’ll do that for the first couple weeks before moving on to levels 2 and 3.  You can choose to add in more difficult workouts as you advance. 

What will you get with this program?

WORKOUTS

Resistance 1. These are 5 simple moves, but with 3 back-to-back rounds, the challenge is intense. That’s how you get results in just 22 minutes a day.

Cardio 1. This 7-move workout gets your heart pumping from Minute One. Keep up with the platoon and earn a massive calorie burn.

Core 1. It’s called “Hard Corps” for a reason. Get ready to work your lower back, abs, and obliques in this epic, 10-move drill.

Resistance 2. Did I hear you ask for more? Here it is. More resistance. More sweat. More muscles recruited.

Cardio 2. This is basic training, but there’s nothing easy about it. It’s 3 rounds of 7 exercises, just like Cardio 1, but these moves will push your limits even further.

Core 2. You’ve survived Core 1. Now the reps are doubled - to test your limits and maximize the burn.

Resistance 3. This workout takes the intensity up a click by adding plyometric strength training to challenge your endurance.

Cardio 3. Alternates between floor work and plyo moves for 3 hard-driving rounds. Your mission is to deliver every rep.

QUICK START MISSION GUIDE

It’s go time! Here are the simple steps to make 22 MINUTE HARD CORPS fully operational. Take your PT Fit Test, so you can track your progress.

BASIC TRAINING ACTION PLAN

If you want Hard Corps Results, you have to get with the program. With this 8-week calendar, Tony makes it easy to plan your workouts and track your success.

RATIONS FOR RESULTS NUTRITION FIELD GUIDE

A basic, but satisfying nutrition plan that lays out the three squares and snacks you’ll need for the mission ahead. It makes meal prep easy so you can get back to the business of getting results.

A 30-DAY SUPPLY OF SHAKEOLOGY —The Healthiest Meal of the Day.

You could spend more than $700 on supplements just to recreate all the healthy ingredients in one bag of Shakeology. But for only about $4 a serving, you can treat your body to the delicious daily superfood protein shake that helps give you energy for your workouts, reduces junk-food cravings, and help you reach your fitness goals faster. 

AND 5 FREE BONUS GIFTS!

BONUS GIFT #1: VARIABLE-RESISTANCE BEACHBODY^® PT SANDBAG

Inspired by the weighted rucksacks used in military training, this sturdy training tool can be weighted with up to 20 lbs. of sand and used to add resistance to the workouts in 22 MINUTE HARD CORPS.

BONUS GIFT #2: COLD START Pre-Workout Drill

Fire this up before you get down to work. This no-nonsense warm-up gets your body ready for the battle ahead.

BONUS GIFT #3: HELL WEEK CHALLENGE CARD

Test your limits with a two-a-day challenge week after your 8 weeks are through, and push your results from great…to absolutely epic.

BONUS GIFT #4: “BATTLE BUDDY” WORKOUT DVD

The secret to mission-ready results…is teamwork. In this workout, you'll pair up with a "Battle Buddy" to take on this calorie-scorching, partner-based workout challenge.

BONUS GIFT #5: 24/7 ONLINE SUPPORT

And with our team of fitness experts, master trainers and coaches, you can get 24/7 support, nutrition tips, and personalized fitness advice from real experts who are there to help you succeed – for FREE.

Who is this workout for...

This workout is for anyone that wants an intense total-body workout and doesn’t have a lot of time. It’s also a good fit for runners who want to add a supplemental workout to their running routine. It is great for all ability levels. There is a modifier for beginners to follow.  It’s ideal for those who prefer shorter workouts such as P90X3 and T25; those looking for a more challenging, intermediate level workout after completing P90 or 21 Day Fix; and those who are not ready for an extreme fitness program.

So now is your time, do you accept the challenge?

I AM KICKING OFF MY 22 MINUTE HARD CORPS TEST GROUP EXCLUSIVE FOR MY NEW AND CURRENT CUSTOMERS. 

We will start our pre season which consists of 1 week of goal setting, pictures, measurements, meal planning and education on the nutritional plan and then the following week is our official day 1.

For 8 weeks I will guide you daily through the program with support, accountability, access to an online/app based closed group for support and guidance.  Each participant is required to purchase the 22 Minute Hard Corps Challenge Pack/Program and commit to replacing 1 meal a day with Shakeology for the duration of the group.

If you do not currently work with a Coach please make me your FREE coach here.  

Fill out the form below to join the 22 Minute Hard Corps Challenge! 

Fill out my online form.

Here are some results from the 22 min hard corp. 

7 HEALTHY ROMANTIC RECIPES FOR TWO

Valentine's Day has become so commercialized many couples have decided to not celebrate it. I totally understand that thought process but with creating this blog post I hope to encourage couples to still take some time on that day to appreciate each other. What better way to show love and appreciation than to prepare something awesome for your sweetheart.Weather it be a quiet sunrise breakfast, peaceful lunch or sexy dinner. I have got you covered. These recipes portioned just for two will make it easy...and, if you’re spoiling your single self, lucky you, these recipes will treat you to dinner AND lunch the next day.

BREAKFASTS

Pumpkin Protein Pancakes

Did someone say breakfast in bed? These fluffy pancakes, spiced to taste like pumpkin pie, are made with wholesome ingredients and get a protein boost from whey protein powder. They’re already lightly sweet, so a dollop of Greek yogurt is all the topping that is needed. Get the recipe.

Poached Eggs with Asparagus
Even though they’re easy to make, poached eggs look like you went to a lot of effort to make a nice meal. Learn the simple technique in this recipe, and get ready to impress. Get the recipe.

DINNER

Roast Chicken Quarters with Potatoes and Tomatoes

Few meals are as comforting as chicken roasted on a bed of potatoes. If you like dark meat, which is higher in fat than light meat, this is a very healthy way to prepare it. Juices from cherry tomatoes and fresh citrus keep the meat moist and imbue it with flavor. You and your boo might find yourselves eating it right out of the pan. Get the recipe.

Shrimp Scampi
Turn up the romance with this classic date-night dinner of shrimp in a delicate white wine sauce. The restaurant version is made with lots of butter, but our lighter version keeps all of the flavor without the extra fat. Get the recipe.

Roasted Acorn Squash with Mushroom Ragu
Share the other half of this roasted squash with your other half. It’s filled with a homemade mushroom and garlic marinara sauce. Want to go the extra mile to make these delicious? Splurge and spend an extra dollar or two for a can of fancy San Marzano tomatoes. Get the recipe.

DESSERT

Blueberry Buckle Granola
This all-natural dessert is sweetened with maple syrup and spiced with a hint of cinnamon. You’ll want to lick the blueberry sauce clean from your bowl. Get the recipe.

Raspberry Banana Ice Cream
Three ingredients and 10 minutes of prep are all it takes to make this ice cream that tastes as vibrant as it looks. A secret ingredient gives it extra richness and creamy texture. Find out what it is. Get the recipe.

HIS MEAL PLAN

Want to get your spouse involved with getting fit as well but don't know how to Meal Prep for him...Here’s how to eat clean at the 2,700–2,999 calorie level:

Meal 1 (Breakfast M/W/F): Overnight oats with Strawberry Shakeology, Greek yogurt, ½ cup raspberries, ¼ cup goji berries, hemp seeds, and chia seeds – 2 yellows, 2 reds, 1 purple, 1 orange

Meal 1 (Breakfast T/Th): Overnight oats with Chocolate Shakeology, Greek yogurt, ½ cup blueberries, ¼ cup goji berries, hemp seeds, and chia seeds – 2 reds, 2 yellows, 1 purple, 1 orange

Meal 2 (Snack): 2 soft-boiled eggs with a salad of bell pepper, cucumber, and cherry tomatoes – 2 greens, 1 red

Meal 3 (Lunch M/W/F): Spiralized cucumber with avocado, strawberries, cilantro, red onion, and honey // Quinoa and Black Bean Salad with quinoa, black beans, three colors of bell peppers, corn, cilantro, and cumin-lime dressing (recipe in the FIXATE cookbook) // Baked wild-caught salmon – 2 greens, 1 purple, 1 red, 2 yellows, 1 blue, 2 tsp.

Meal 3 (Lunch T/Th): Turkey meatballs and ½ cup marinara sauce over zucchini noodles with black beans and ½ apple – 2 greens, 1 purple, 1 red, 2 yellows, 1 blue, 2 tsp.

Meal 4 (Postworkout): 1 scoop Chocolate Shakeology, 1 banana, 2 cups spinach, 2 tsp. coconut butter – 2 greens, 2 purples, 1 red, 2 tsp.

Meal 5 (Dinner M/W/F): Baked cod, asparagus sautéed in 2 tsp. olive oil, baked sweet potato – 1 green, 1 red, 1 yellow, 2 tsp

Meal 5 (Dinner T/Th): Shrimp sautéed with 1 tsp. olive oil, Brussels sprouts, shiitake mushrooms, and lentils – 1 green, 1 red, 1 yellow, 2 tsp.

Meal 6 (Dessert): Greek yogurt, fresh berries, 2 tsp. coconut butter and celery sticks – 1 green, 1 purple, 1 red, 2 tsp.

Grocery List:

Fruits and Vegetables
5 bananas
1 large carton blueberries
1 large carton strawberries
1 large carton raspberries
1–2 extra cartons berries
1 bunch asparagus
2 avocados
4–6 bell peppers (for the bell pepper salad)
1 red bell pepper, 1 orange bell pepper, 1 yellow bell pepper (for the Quinoa and Black Bean Salad)
1 bag brussels sprouts
1 large carton cherry tomatoes
1 bunch celery
1 bunch cilantro (shared between the two)
1 bag frozen corn (shared between the two)
2 large cucumbers
1–2 containers shiitake mushrooms
1 bag spinach
3 sweet potatoes
1 red onion
1 container zucchini (about 5 zucchini)

Proteins
3 4-oz. salmon steaks
3 4-oz. cod steaks
12 small shrimp (or 8 large shrimp)
½ lb. (8 oz.) ground turkey
2 dozen eggs
2 cartons plain Greek yogurt
3 packets Strawberry Shakeology
7 packets Chocolate Shakeology

Packaged and Dry Goods
1 carton old-fashioned rolled oats
1 bag quinoa (shared between the two)
2 cans black beans
1 jar all-natural marinara sauce (shared between the two)
goji berries
1 bag hemp seeds
1 bag chia seeds
1 bag cooked lentils

Pantry
olive oil (shared between the two)
honey (shared between the two)
red wine vinegar (shared between the two)
cumin (shared between the two)
coconut butter
coffee
ginger
tumeric