CHICKEN COCONUT SOUP

INGREDIENTS:

• 2 tbsp extra-virgin olive oil
• 1 clove garlic, minced
• 1 medium onion, chopped
• 1 cup carrots, scrubbed and chopped into approximately 1/2-inch pieces
• 1 cup small white or red potatoes, scrubbed and chopped into approximately 1/2-inch pieces
• Sea salt and ground black pepper, to taste
• 1 1/2 cups low-sodium chicken broth
• 1/2 cup light coconut milk
• 1/2 cup skim milk
• 2 boneless, skinless chicken breasts (4 oz each)
• 1/2 cup snow peas, cleaned and cut lengthwise
• 1 tsp red chile pepper flakes (or to taste)
• 1 to 2 tsp fresh lemon juice
• 4 tbsp cilantro, coarsely chopped

INSTRUCTIONS:

1. Heat oil in a pot over medium. Add garlic, onion, carrots and potatoes. Season with salt and pepper and sauté until onions are lightly translucent.

2.Add broth and coconut and skim milks. Bring to a light boil.

3.Add chicken, cover and let simmer for 12 minutes over medium-low to medium heat.

4.Remove chicken and set aside. Add peas and chile flakes to soup. Simmer for 2 to 3 minutes.

5. When cool enough to handle, slice chicken and add pieces back to the soup.

6.Season with additional salt and pepper, if desired. Add lemon juice, sprinkle in cilantro and serve.

FRUIT AND OATS SMOOTHIE BOWL

Ingredients:
¾ cup almond milk
1 scoop Vanilla Shakeology (or Strawberry or Tropical Strawberry Vegan Shakeology)
½ cup fresh or frozen raspberries or strawberries
2 Tbsp. old-fashioned rolled oats
1 cup ice
1 Tbsp. chia seeds
1 Tbsp. raw pumpkin seeds (pepitas)

Directions:
1. Place almond milk, Shakeology, ¼ cup raspberries, oats, and ice in blender; cover. Blend until smooth.

2. Place smoothie in a medium bowl. Top with remaining ¼ cup raspberries, chia seeds, and pumpkin seeds; serve immediately.

APPLESAUCE

Ingredients

• 3 Gala Apples
• 3/4 Cup of  Water
• 1 teaspoon Lemon Juice

Instructions

1. Peel the apples and cut them in half.
2. Take out the core of the apple and cut each apple half into 8 pieces.
3. Place the apple pieces into a saucepan with the water and cover with the lid.
4. Turn the heat on to high and cook for 12 - 15 minutes until the water has gone.
5. Once cooked, place the apples into a bowl and add the lemon juice. Liquidise using a hand blender. (Or blend in your food processor or blender).
6. Serve or freeze in smaller portions until needed. I also keep mine in the fridge for up to 3 days in an air tight container

GRANOLA

Ingredients:
* These measurements are flexible; don’t worry too much about being exact.

2 cups raw, whole rolled oats (aka old fashion oats)

½ cup raw nuts, chopped

¼ cup raw seeds (sunflower or pumpkin seeds are great)

½ cup unsweetened dried fruit, chopped (optional)
1/2 cup of shredded coconut (optional) 

2-3 tablespoons of pure maple syrup or raw honey (or a combo of both)

2 tbsp virgin coconut oil or other healthy cooking oil

½ tsp vanilla extract or almond extract

1 large pinch fine sea salt

Directions:

1. Preheat the oven to 300º F. 

2. Combine all ingredients in a mixing bowl and use your clean hands to mix well and toss to coat; the coconut oil might be liquid or solid depending on the temperature of the room you are in (it has a melting point of about 75ºF.) Your hands will warm it up and melt it into the mixture if it’s solid, just be sure to mix it all through the other ingredients so there aren’t any chunks of oil left. Spread the mixture in a thin layer on a baking sheet and bake for 10 minutes, until very lightly toasted.

3. Let cool. Once cool, break apart into chunks. 

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. MEAL PLAN FOR HER

5 TIPS TO STAY ON TRACK AND NOT FALL OFF THE BAND WAGON

Let me just start by saying...what I am going to talk about in this blog we have all experienced at some point during a health and weight loss journey. Let me set the stage: 

You’ve just found the "magic" solution to losing the extra weight and keeping it off forever. You finally figured out what to eat on your new health and fitness plan. You buy the groceries needed to meal prep for it, and start the exercise program it recommends. You follow the program strictly for two weeks, and guess what? You lose some weight, feel better, have more energy than ever before,  and you like how your clothes fit. Success!

Then ___________ happens.

There was birthday cake at the office. You went out to lunch with your coworkers. You go on vacation. The list goes on and on and on...before you know it, you’ve had a “snack-cident.” It crept up on you without your conscious knowledge and drove your head into a bag of Doritos potato chips. After your snack-cident, then comes the wall of shame that sends you into a pit of despair and self-loathing. You ask yourself: “Why did I do that? Now I’ve really blown it!”

Feeling like a failure, you ditch your diet and fall back into your old patterns. The weight you lost soon comes back, along with a little extra. Why does this keep happening? Below are 3 of the common pitfalls that set up unrealistic expectations and can lead you to fall off the healthy lifestyle band wagon. 

Pitfall #1: New beginnings
We all enjoy things that are new and exciting. It may sound strange, but sometimes it’s fun to start a new diet or exercise routine. You get to try new recipes and new workout routines and there’s all these gadgets that track all your calories and food. But, once the initial excitement wears off, we tend to get bored.

Pitfall #2: Short and sweet
We also tend to have short attention spans and want immediate results that don’t require a lot of effort on our part. It can also be the annoyance of not ordering your usual unhealthy coffee beverage or avoiding the fries or preparing healthy meals ahead of time instead of vegging out on the couch.

Pitfall #3: Unrealistic expectations
If it were possible to lose a huge amount of weight in a short amount of time and keep it off for the rest of our lives, none of us would be in this situation in the first place. Sustained, healthy weight loss and maintenance takes time, endurance, and patience. 

Here are 5 tips to avoid those pitfalls and set yourself up for success:

1. Focus on the Big Picture
Embrace the desire for new things and meet these needs in other areas in your life before the newness of the diet and exercise routine wears off. 

2. Become a Mental Endurance Athlete
Think of weight loss and maintenance as a marathon rather than a sprint. Remember, you did not gain all that weight over night and those bad habits that got you where you are today... will take some time to break. Best plan of attack is to think about your new journey as a lifestyle change, something you want to continue for the long run.

3. Be Realistic About Your Life 
Accept your weaknesses. For example, if you know that an upcoming family gathering will be stressful and it will be hard to stick to your food plan, work around it by planning ahead. Consider what you will eat ahead of time and figure out a way to de-stress afterwards that doesn’t revolve around food.

Remember that being healthy is hard work and doesn’t come easily and you may not always enjoy the process. Expect tough times when you are bored of your meal plan and feel like rebelling or resent having to work out because you just don’t feel like it that day.

4. Celebrate Your Successes
We tend to flourish and succeed at goals when we are praised. Instead of giving yourself a label like “failure,” when you go off-plan, tell yourself it’s okay and accept that you’re “a work in progress.” Stay away from extreme labels and thoughts that make you feel hopeless (“failure” is one of them), or body image goal setting to look like a supermodel. 

5. Develop a Strong Support System

Many people find that they are more successful with long-term weight loss when they involve others in the process. How could your partner, family, or friends support you in your goals? Could you share healthy meals or exercise together? If you’re feeling like skipping your workout or eating something you shouldn’t, could you text or call them to help you get motivated to stay on target?

Many times we do not have a strong support system at the beginning of our health and fitness journey. This is why I created the FUN FIT DYNASTY. In the Fun Fit Dynasty we rally to help, motivate, inspire and support each other. Does not matter how big the goal is we are all in it together. If you would like more information about how the Fun Fit Dynasty can help you reach your current health and fitness goal "Click Here" or check out the "Join A Challenge Group" tab at the top of the blog. Let's set some goals and then kick them in the face!!! #boom boom CRUSH 

2 GLASSES OF WINE BEFORE BED HELPS YOU LOSE WEIGHT

Can you believe that 2 glasses of wine before bed can help you lose weight?! Yup, that's right! I was so shocked to come across an article about this today on my FB newsfeed. When I first read the title I thought it was a joke. Another marketing ploy by the wine industry to sale more wine. However, looking more into it...I found the articles from the recent study. For all my wine loving friends that prefer Cabernet over cardio this is going to be good news. Who would have ever thought drinking two glasses of wine before bed could actually be the magic pill that helps you lose weight. In two recent studies from Washington State University and Harvard Medical School they explain why wine before be can help you lose weight.  

Here’s why:  

Apparently, there’s a polyphenol called resveratrol in red wine that transforms “white fat” into “beige fat” (aka a version that’s much easier to burn off), says researchers at WSU. Even crazier, the Harvard study, which looked at 20,000 women over the course of 13 years, determined that those who drank two glasses of wine daily were 70 percent less likely to be overweight!!! WOW!!!  

OK, so you want to know what’s the significance of night wine? Looking into this further, I found another study done by Arizona State University  with the conclusion that resveratrol also helps suppress your appetite. Resveratrol is commonly found in red wines. This means that after a glass or two of your favorite red wine, you’re less likely to raid the fridge for a late-night snack. Added bonus, you will probably enjoy a good night sleep as well. 

Not inclined to keep a bottle of Merlot on your nightstand? Other major sources of resveratrol include blueberries, strawberries and (obviously) grapes. 

For those of you that still want to drink your way slim...please remember everything in moderation. Even if you got slim this way does not mean it will look sexy. Sexy comes from sculpting your muscles. Yesssssssssss you still need to workout! However, I do have a workout plan suggestion that will allow you to sculpt your muscles and have a glass of wine. If this sounds like something you would be interested in...check out the 21 day fix. 

This 21 day program has daily workouts that are only 30mins long and shows you how you can still have your wine or chocolate while losing weight and getting sexy. 

Click this link to find out more: 21 DAYS TO A NEW YOU!

CHEERS TO LOSING WEIGHT WHILE STILL ENJOYING LIFE!!!!!

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.