BONE BROTH

INGREDIENTS: 

• 4 quarts water
• 1 teaspoon salt
• 2 tablespoons apple cider vinegar
• 2 large onions, unpeeled and coarsely chopped
• 2 carrots, scrubbed and coarsely chopped
• 3 celery stalks, coarsely chopped
• 1 bunch fresh parsley
• 2-3 garlic cloves, lightly smashed
• 2-4 lbs. meat or poultry bones

DIRECTIONS:

1. Place all ingredients in a large slow cooker set on high. Bring to a boil, then reduce the setting to low for 12-24 hours. The longer it cooks, the better it tastes! Strain the stock through a fine mesh strainer or coffee filter into a large bowl, and discard the waste.

*Even if you don’t have a slow-cooker you can still reproduce this recipe on a stovetop, with a large pot on low heat.

**Here is a list of vegetables, herbs, and spices you could add to give your broth more flavor. Feel free to mix and match, or invent your own recipe.

• Onion
• Green onion
• Leek
• Carrot
• Garlic
• Celery
• Salt
• Pepper
• Whole peppercorns
• Red pepper flakes
• Parsley
• Bay leaf
• Rosemary
• Thyme
• Sage
• Ginger

Avoid using broccoli, turnip peels, cabbage, Brussels sprouts, green peppers, collard greens, or mustard greens, as they will make your broth bitter.

GRANOLA W/ DARK CHOCOLATE

INGREDIENTS

¼ cup coconut oil
¼ cup plus 2 tablespoons honey
2 cups old fashioned oats
½ cup shredded coconut
½ cup pecans, chopped
½ cup dark chocolate chips

DIRECTIONS

1. Preheat oven to 300 degrees.

2. Add coconut oil and honey to a microwave safe bowl. Place in the microwave for 15-30 seconds to slightly melt the honey and coconut oil.

3. Add the melted honey and coconut oil to a large bowl with the oats, coconut and pecans. Toss to coat.

4. Place on a baking sheet lined with a silicone baking mat or parchment paper.

5. Bake for 30 minutes or until golden brown and allow the granola to cool. The granola with get crunchier as it cools it tends to be sort of soft when it first comes out of the oven.

6. Toss cooled granola with chocolate chips and enjoy.
Store in an airtight container at room temperature for up to a week or freeze for up to 2 months.

DID SOMEONE SAY TACOS....

My family loves TACO night!!  We use to go out every week to our favorite local Mexican restaurant to get our taco fix but that got expensive and I wondered how healthy eating out really was. So we started to make our own at home. I found that homemade tacos with fresh ingredients were more satisfying. I like to top mine with shredded cabbage, thinly sliced radishes, and pickled jalapeños. Make any night taco night with these delicious recipes that are loaded with bold flavors, and low in fat and calories.

Steak Tacos with Red Peppers and Onions

Steak lovers are in for a treat with these hearty tacos made with seasoned beef, sautéed peppers and onions, and fresh cilantro. Get the recipe.

Shrimp Tacos

These mildly spicy shrimp tacos get flavor from cumin and chili powder and are topped with lots of fresh veggies. Get the recipe

Chicken Tacos

Even though these simple chicken tacos taste like delicious comfort food, they have only 248 calories and 6 grams of fat per serving. It’s OK to add shredded lettuce or cabbage and salsa! Get the recipe.

CREAMY BUTTERNUT SQUASH SOUP

Ingredients

• 1 large butternut squash
• 1 tsp coconut oil
• 1 large yellow onion, chopped
• 2 garlic cloves, chopped
• 3 cups vegetable broth
• 1/2 cup lite coconut milk, plus additional to garnish
• 1 tbs curry powder
• salt/pepper to taste
• grated fresh nutmeg (optional)
• fresh cilantro (optional)

Directions

• Cut squash in half long ways and scoop out seeds (save seeds to roast later!).

• Place cut side down on a baking sheet lined with parchment paper.

• Roast at 35o degrees for about an hour (until soft to the touch).

• Remove from oven and allow to cool.

• Meanwhile, sauté onion in coconut oil in a large pot until translucent.

• Add garlic and continue to sauté for a couple minutes more.

• Scoop out flesh of squash and add to a blender with sautéed onions and garlic, vegetable broth, coconut milk, curry, and salt/pepper. Blend until smooth. You may have to work in batches.

• Pour all of soup into the large pot and allow to simmer. Swirl in additional coconut milk to individual serving bowls to garnish. Add nutmeg and cilantro.

BLACK BEAN SOUP

Ingredients:
• 1 cup natural salsa, temperature of your choosing (I use a Medium salsa.)
• 1 can reduced sodium black beans, rinsed and drained
• 1 cup low-sodium vegetable broth (Chicken broth works as well also.)
• 1/2 tsp cumin
• 1 cup or can of corn
• 1 jalapeno, de-seeded and diced (optional)

Optional Toppings
• Green onions, chopped
• Taco cheese
• Cherry tomatoes, chopped
• Avocado, sliced and chopped

Directions:
1) Cook corn until just softened.
2) Put beans in a food processor and process until just smooth.
3) Combine everything (minus the toppings) in a sauce pan and bring to a boil.
4) Remove from heat. Top, serve and eat!

SWEET POTATO BISQUE

Ingredients:

• 2 lbs sweet potatoes
• 3 tbsp cornstarch
• 3 cups unsweetened almond milk
• 1 tbsp pure maple syrup
• 1 tsp sriracha (optional, but recommended)
• 1 tsp salt
• 1/2 tsp black pepper
• dash freshly ground nutmeg

Directions:

1. Preheat oven to 400. Pierce sweet potatoes several times with a fork, then transfer to a large dish. Roast for about 1 hour until tender.** Let cool for 10 minutes, then remove skin. Blend roasted and peeled sweet potatoes with an immersion blender (or in a regular blender) until smooth. 
2. In a large sauce pan over medium heat, whisk together  cornstarch and almond milk until combined. Add sweet potatoes, maple syrup, sriracha and spices whisking constantly until well combined. Continue to cook on medium heat until soup is hot throughout. Serve immediately. Leftovers can be refrigerated in an airtight container for 1 week.

**Notes: If you’re short on time, you can bake your potatoes in the microwave in about 8-10 minutes. I’ve done this, and it’s not quite as flavorful as roasting, but it’s still great and works in a pinch.

***To make in the crock pot, throw in all your ingredients, whisk together, and cook on low for 4-6 hours.

ITALIAN WEDDING SOUP

Ingredients:

•  1 pound of ground turkey
•  6 cups organic chicken stock (homemade or store-bought)
•  2 cloves garlic, crushed
•  1 tbsp extra-virgin olive oil (or sub grass-fed butter)
•  2 cups of  kale or spinach, chopped
•  3 carrots, chopped
•  1 yellow onion, chopped
•  2 celery stalks, chopped
•  1 egg 
•  1 small bunch fresh basil, chopped
•  1 small bunch fresh parsley, chopped
•  Himalayan sea salt, to taste
•  Freshly ground pepper, to taste
•  Optional: 1 tbsp fresh Parmesan cheese

Directions:

• Cook ground turkey and set to the side. 
• chop veggies

• In a pan heat oil and garlic, add onion, celery, and carrots; let cook 5 minutes or until translucent
• Add kale or spinach and cook until wilts
• Add broth, spices, and ground turkey, bring to a boil then reduce heat and let simmer
• Beat egg in bowl, add egg slowly to soup, stir for 2 minutes

• Serve hot sprinkle Parmesan cheese on top.

MEXICAN CHICKEN SOUP

Ingredients

• 4 split (2 whole) chicken breasts (~20oz)
• 1 T olive oil
• 1/2 red onion, chopped
• 2 jalapenos, seeded and diced
• 3 stalks celery, chopped
• 1 large carrot, chopped
• 1 small red pepper, chopped
• 4 large cloves garlic, minced
• 1 quarts low-sodium chicken stock
• 1 (14.5 oz ) can fire-roasted tomatoes, crushed
• 1 C kidney beans
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1 tsp dried oregano
• 1 tsp pepper
• 1/2 tsp ground turmeric
• 1/4 tsp cinnamon
• Juice of 1 lime
• 1/2 C chopped fresh cilantro leaves

DIRECTIONS

1. Preheat the oven to 350 degrees.

2. Place the chicken breasts on a pan.  Lightly rub with olive oil.  Bake 25-30 mins, or until 170 degrees.  When the chicken is cool enough to handle shred the meat.  Set aside.

3. Meanwhile, heat olive oil in a large pot.  Add onion, jalapeno, celery, carrot, and red peppers and cook over medium heat for ~10 minutes, or until onions begin to brown.  Add garlic and cook for 30 seconds.

4. Add stock, tomatoes, beans, spices, and cilantro.  Allow soup to come to a boil, then lower heat and simmer for 25 mins.  Add the shredded chicken and adjust seasoning to taste.  

5. Serve soup with your choice of garnishes.  I used avocado, Greek yogurt, and fresh cilantro.

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.

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. 

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.