About Me...

I am a wife and mother of three kiddos, ages 23, 19, and 12. My husband is the love of my life, and we have been married for 26 years. We love the Lord and purpose to put Him at the center of our home and lives. We are a very active family who loves camping, vacationing, playing with our horses, and our Mustangs. We are very active in our church and enjoy serving with our church family. Health and fitness have been a part of our lives for many years. All three of our kiddos were born via c-section, so needless to say, my stomach has not been the same since my muscles were cut through...UNTIL I began doing my Beachbody workouts. I have been using their products for years, and my results have been amazing. I cannot say enough about the results that can be achieved if you are consistent with the workouts every day.

"What is easy to do is also easy not to do." To do or not to do is the question? Every day I make the choice to press play and complete my workout. I feel full of energy and a sense of accomplishment when my workout is done for the day. I am excited to be on this journey of fitness and hope to bring you along with me. I look forward to seeing all of your fitness, wellness, and life dreams come true. Join me in the journey!

If you are interested in learning more about how you can start your journey to getting fit, please contact me at fitforlifebeachbody@yahoo.com or visit me on facebook for additional information http://www.facebook.com/kristicarringtonfitforlife

I would love to coach you to your weight loss and fitness goals and help you transform your life! You just have to say, "YES!"

My Transformation:

I have always had an interest in my fitness, and have been going to the gym for many years either to walk or to take a class. The gym that we were members at was about 35 minutes from home so we would only go 1-2 times per week. I knew I should be working out more consistently than that so I began using Beachbody products to have daily workouts. There were so many to choose from and something was always coming out that I enjoyed...10 Minute Trainer, Hip Hop Abs, Brazil Butt Lift, Body Beast, T25, to 21 Day Fix. Each program proved to be challenging for me and allowed me to see results. The key to getting results was ME! I knew that I had to be consistent every day. I was tired of having a muffin top from my three c-sections. My daughter used to ask me why my stomach looked "that way"... the roll at the top of my scar. "Silly girl, it is because of you!" Well, enough was enough, I decided that I was going to work hard to get rid of my tummy. My results are below so you can see that our programs work if you work them...


Before

After


You can achieve your goals as well. If you are needing to lose weight or just want to tighten and tone, our programs will work for you. We have challenge groups in place to assist you with your fitness & wellness goals. If you are not sure what challenge groups are or how they work, that is ok. ...... Just go to https://www.facebook.com/kristicarringtonfitforlife or email me for more information at fitforlifebeachbody@yahoo.com. I am here to help you!

It's Time to Get Beach Ready...

21 Day Fix Gives RESULTS!

Tuesday, May 31, 2016

21 Day Fix Apple Crisp

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This savory apple crisp dessert features the rich flavor of baked apples, walnuts, oats, and a touch of maple syrup.

Total Time: 28 min.
Prep Time: 10 min.
Cooking Time: 18 min.
Yield: 4 servings

Ingredients:

4 cups peeled, sliced apples
3 Tbsp. pure maple syrup, divided use
1 tsp. ground cinnamon, divided use
½ cup old-fashioned rolled oats (use gluten-free oats if desired)
¼ cup finely chopped raw walnuts

Preparation:

1. Preheat oven to 375° F.
2. Combine apples, 2 Tbsp. maple syrup, and ½ tsp. cinnamon in a medium baking dish; mix well. Set aside.
3. Combine oats, walnuts, remaining 1 Tbsp. maple syrup, and remaining ½ tsp. cinnamon in a medium bowl; mix well.
4. Top apple mixture with oat mixture. Bake for 25 to 30 minutes or until apples are soft.

Container Equivalents:  1/2 yellow, 1 purple, 1/2 blue/orange

What is Vegan Shakeology?

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What is Vegan Shakeology?Is Shakeology Dairy Free?Vegan Shakeology Calories...Vegan Shakeology Ingredients...Is Vegan Shakeology Gluten Free?

What is Vegan Shakeology?

Vegan Shakeology is the most delicious, nutrient-dense, superfood-packed protein shake on the planet. It contains more than 70 natural ingredients derived from rich, nutrient-dense whole-food sources from around the world. Vegan Shakeology is so incredibly healthy, no other single food item out there can supply you with all the nutrients, vitamins, proteins, and minerals in the amounts you need the way one delicious shake can.

Is Shakeology Dairy Free?

The Tropical Strawberry and Chocolate Vegan Shakeology are dairy free, Lactose free and soy-free. They contain a new proprietary blend of plant-based proteins. It is ideal for those who cannot tolerate or wish to avoid whey protein or animal proteins, and those with intolerance's to dairy and soy. Many people find that a vegan protein is more easily digested by the body than animal protein. The vegan formulas are not fortified with additional vitamin and mineral isolates (as the whey-based Shakeology formulas are). Therefore, for people looking for nutrition (vitamins and minerals) coming exclusively from whole foods, without fortification, the vegan Shakeology is a great option.

Vegan Shakeology Calories:

Chocolate Vegan Shakeology contains 170 calories and the Tropical Strawberry Vegan Shakeology contains 160 calories. These calories are nutrient-packed calories so it’s good for you! Vegan Shakeology is a dietary supplement that when prepared with certain liquids, healthy ingredients, and/or fruit can contain enough calories to replace a meal. As with all dietary supplements, vegan Shakeology is designed to supplement your healthy diet and not be the only source of nutrition throughout the day.

Vegan Shakeology Ingredients:

Everything in Shakeology has been carefully selected for its unique nutritional quality, including ingredients that herbalists and natural wellness doctors have been using for centuries to holistically heal and fuel the body. Vegan Shakeology is not a fortified formula. There are no vitamins and minerals to enhance what is already naturally occurring. The levels of nutrients that you see are there based on the ingredients the product.

Tropical Strawberry Vegan Shakeology Ingredients

Is Vegan Shakeology Gluten Free?

Vegan Shakeology does not contain any gluten based ingredients.  At this point, it is not yet officially certified gluten-free since it is produced in facilities that also handle gluten based ingredients.

5 Tips to Flatten Your Tummy

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Today, I am feeling the effects of going away from healthy eating for the last couple of days.  We went on a small trip with the family, and stayed with some friends so we ate out quite a bit.  Even with trying to make healthy choices, the salt and other methods of preparing the food had a negative affect on my belly. My stomach has been bloated and very uncomfortable since I stopped eating my three healthy meals and three healthy snacks per day.  This was the first time that we have derailed on our 21 day fix nutrition/workout plan.  Boy, do I ever feel the difference.  Here are five tips to keep from feeling the bloat...

How to Avoid the Bloat:

There are times when we can’t avoid a bit of bloating, especially for women, but at every other time of the month, we do have a choice. 
  • Avoiding alcohol can make the difference between a flat tummy and the morning-after belly. 
  • Food that’s high in sodium, like chips, pretzels, soy sauce, prepackaged soups, and pizza, can make us retain water and never want to take our sarongs off. 
  • Eating large portions of food, as opposed to small meals throughout the day, can also make our waistline look bigger. Try eating three healthy meals and three healthy snacks per day to properly fuel your body.  You should be eating every two hours.  
  • If you’re going to strut your stuff down the beach, try eating a bunch of meals consisting of lean protein, fruits, and vegetables, no larger than the size of your fist. It’s the perfect size for your body to assimilate without overwhelming your stomach.  Examples of healthy snacks would be almonds, salt free or sea salt peanuts, sunflower seeds, hard boiled eggs, apples w/healthy peanut butter or almond butter, oranges, berries, celery, or carrots.
  • Be sure you are maintaining a daily workout at least 3-5 days per week.

Sunday, May 29, 2016

3 Ways to Build Great Legs



Everyone wants a great pair of legs, but few people are willing to put in the time to build them. The reason: “It’s hard work,” says Angelo Poli, owner of Whole Body Fitness in Chico, California. The body’s strongest, most powerful muscles — including your quads, glutes, and hamstrings—reside below your waist, and training them can be downright exhausting.

We get it, and we’re not letting you off the hook. Strengthening the muscles in your lower body not only helps you turn heads in a pair of jeans, but also puts you on the fast track to a smaller waist and better health, according to Japanese researchers. In their study, people with the strongest legs had the least amount of visceral fat — the most dangerous kind that wraps around your organs and increases your risk of heart disease, stroke, diabetes, and some types of cancer. Need another reason to target your legs? It can boost your brain function, especially as you age, according to a recent study by researchers at Kings College, in London.

Ready to start sculpting? Follow these three tips. In no time at all you’ll have a more powerful lower half, and a leaner, stronger body for life.

Begin with the Basics

“Squats and deadlifts are potent muscle builders, but they also have a fairly shallow learning curve,” says Poli. In short, they’re difficult to master, and if your form is off, you risk straining your joints and back. If you’re a beginner, start with less advanced moves that hit the same muscle groups, such as lunges, ball squats (where you squat with a ball pressed between your back and a wall), step-ups, and bodyweight squats. Once you become proficient in those exercises, you can start weaving weighted squats and deadlifts into your routine. “But keep your form tight and your reps in the 8 to 12 range,” says Poli. “That’s the best rep range to improve the way your legs look.”

Don’t Isolate Muscle Groups

That means skipping the leg machines if you work out in a gym. “Leg machines have their place, but I use them mostly for injury rehab,” says Poli. Assuming you’re pain-free and healthy, don’t spend lot of time on leg extensions, leg curls, and other machine-based moves that work just one joint (and one muscle group) at a time, says Poli. Instead, focus on compound (multi-joint) moves like lunges and step-ups, which target multiple muscle groups at once. The more muscle you work, the more muscle you’ll build.

Finish Strong

Your legs are used to carrying you around all day, so you may have to work harder to tire them out than you do the muscles of your upper body, says Poli, who often has his clients finish leg workouts by pairing a standard exercise with an explosive one. “Try 12 walking lunges per leg, followed immediately by 30 seconds of squat jumps [lower yourself into a full squat, then jump as high as you can],” he says. Other alternatives: Bodyweight squats paired with jumping lunges, step-ups paired with sprints outdoors or on a treadmill with a steep incline. “Three sets of any one of those combinations, resting minimally between moves, will have your legs screaming,” says Poli.

Friday, May 27, 2016

21 Day Fix Spinach and Colby-Jack Stuffed Chicken Roll-ups


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We had this for supper last evening, and it was delicious.  It was so moist and tender.  It honestly tasted restaurant purchased.  Yummy!  Here is the recipe:

Ingredients:

3 lbs boneless skinless chicken
3 cups fresh spinach
1 1/2 cups shredded colby-jack, cheddar, or mozzarella cheese
2 tsp black pepper
2 tsp garlic powder
2 tsp onion powder
2 tsp paprika

Pre-heat oven to 350
1.  Mix seasonings
2.  Place chicken (one piece at a time) in a ziplock bag and pound out on a cutting board until thin, even thickness
3.  Season the side facing up with pepper
4.  Place the spinach topped with cheese on top of the chicken
5.  Roll up the chicken and secure with toothpicks
6.  Spray non-stick spray in a 13x9 pan
7.  Place roll-up in pan
8.  Brush chicken with olive oil and then spread seasonings on each roll-up (you will have seasoning left over)
9.  Bake at 350 for 20 min.
10.  After 20 min., turn broiler on high for additional 5 minutes until top of chicken becomes golden and crispy
11.  Remove toothpicks and Enjoy!!

Container Equivalents = 1 piece of chicken 1.5 Red, .25 Green, .5 Blue

How to Get Started with Fitness...

 21 day fix, 21 day fix approved, whole 30, whole 30 approved, nutrition, clean eating, healthy eating, kristi carrington, body wise, shakeology, beachbody, lunch recipes, dinner recipes, breakfast recipes, appetizers, workout, fitness, body image, full30, recipes

If you haven’t exercised or tried to eat clean in a while (or ever!), Day 1 of a 30, 60, or 90-day fitness and nutrition program can feel intimidating.

It doesn’t have to be. Here are several small things you can do to get started. With these simple tips, you can begin to prepare your body and mind for a healthier lifestyle before you even break a sweat or eat your first green vegetable. 

Figure Out How Many Calories You Should Eat

Knowing is half the battle, right? Begin by figuring out how many calories you should be eating each day.  I can help you with this. 

Stretch

Get those muscles ready to move. If you haven’t used them in a while, do some gentle stretching to wake them up and get familiar with the current limits of your flexibility. Knowing where you’re tight can help prevent injury.

Start to Move More

Even if you’re not Pushing Play yet, you can begin to make an effort to move your body more every day. Take a walk, stand (or do squats!) when you talk on the phone, take the stairs, park a little farther away from your destination, stretch during television commercials, rearrange the furniture in your living room. 

Drink Water

Being dehydrated can make you sore even if you don’t exercise. Set yourself up for success, and minimize initial muscle soreness, by drinking plenty of water in the days leading up to the start of your fitness program. Get in the habit of drinking half your body weight in water daily. 

Throw Away Junk Food

Empty your desk, cupboards, fridge, freezer, car, and secret snack stash drawer of foods and drinks you know you shouldn’t be eating. If you want to reach your fitness goal, prevent temptation by removing junk food from your house. If the packaged foods are unopened, donate them. We know you spent good money on those Ding Dongs and Doritos, but they are doing the opposite of helping you reach your health and fitness goals. If throwing them away seems like a daunting task, try these 6 tips to kick your junk food habit:  
  • Clean all the junk food out of your home
  • Eat 80% clean
  • Make a comforting ritual out of eating healthy
  • Carry healthy foods with you at all times
  • Discover new yummy fruits and veggies
  • Binge on healthy foods

Build a Healthy Pantry

Now that you’ve eliminated the processed junk food from your home, replace it with good-for-you staples that will help you create healthy meals every day.   Stock your pantry with herbs and spices, vinegars (apple cider, rice, balsamic, red wine), oils (olive oil, coconut oil, safflower oil), grains (quionoa, brown rice, barley, buckwheat, oats), legumes, and lentils.

Set Up Your Work Out Space

This could be as easy as moving the coffee table in your living room, or as elaborate as setting up a dedicated gym in your garage or basement. You won’t need much space to exercise, but it’s a good idea to figure out where you’ll do it and make the space usable and inviting for the workouts you’ll be doing.

Plan an Outing that Involves Exercise

A great way to get into the spirit of exercise is to plan activities with friends that get you moving. Invite friends or family for a hike, go ice skating, or organize a softball or flag-football game.

Find Your Reason Why

"If you’re really caught up in the numbers on the scale, or the dress size, and what’s happening with the tape measure, chances are that doesn’t really motivate or inspire you. Find a new purpose. Find a new reason why. The reason why has got to be so powerful, so strong that you’re not going to quit, you’re not going to fail, and you’re going to be consistent, and show up 5-7 days a week for the rest of your life.” Tony Horton

Build a Support System

Getting fit doesn’t have to be something you do alone! Announce your commitment to get healthier and stronger to your friends, family, and coworkers. Join my Challenge Group, which are accountability partners to help you stay motivated when your resolve starts to slip or you feel tempted to make unhealthy choices.

Make Time in Your Schedule

Figure out when you’ll fit exercise into your daily schedule and begin to make adjustments to reserve that time slot every day. Will you work out in the morning? During your lunch break? In the evenings? Schedule exercise time in your calendar and commit to it as an important meeting with yourself. You wouldn’t skip a meeting with your boss just because you feel tired or grumpy, would you? No, you’d be there on time with a smile on your face and do your best to impress.

Lose a Few Pounds Before You Start Exercising

Kick-start weight loss and learn healthy eating habits with 3-Day Refresh. Find out more here.

It’s OK to Start Slowly

You don’t have to Push Play and go full speed on the first day. If you’ve been spending the last few months or years sitting on the couch, just do what you can. It’s OK to start with a few minutes of exercise and work your way up to a full workout. Five or ten minutes of exercise a day is better than no minutes. Try to add one minute each day until you can do a full workout.  In his article, 5 Steps to Avoid Muscle Soreness, our fitness expert Steve Edwards said, “It’s very tempting to begin an exercise program with a lot of enthusiasm, but try your best to go at a reasonable pace. If you’ve never exercised, or it’s been a long time since you have, go much easier than you feel you are capable of on Day 1 and ramp things up at a pace that is based on how you feel. If you’re not sore, go a little harder the next day. If you’re a little sore, take it down a notch.”

Thursday, May 26, 2016

21 Day Fix Banana Bread

Who doesn't love homemade banana bread?  We had this as a treat with our baked ziti.  We normally have garlic toast, but decided for a little sweetness. Boy, was it tasty.  Here is the recipe...

 21 day fix, 21 day fix approved, whole 30, whole 30 approved, nutrition, clean eating, healthy eating, kristi carrington, body wise, shakeology, beachbody, lunch recipes, dinner recipes, breakfast recipes, appetizers, workout, fitness, body image, full30, recipes

Ingredients:

1/3 Cup Melted Coconut Oil
1/4 Cup Raw Honey
4 Ripe Bananas
2 Eggs
1 tsp Baking Soda
1 tsp Baking Powder
1 tsp Pure Vanilla Extract
1/2 tsp Sea Salt
1 tsp Cinnamon
1 tsp Nutmeg
1/2 tsp Ginger
2 1/4 Cups Oat Flour (you can grind oats in a blender to make this)

Pre-heat oven to 350
1.  Spray loaf pan with non-stick spray
2.  Mix coconut oil and honey together
3.  Add eggs and mix
4.  Cream bananas for two minutes
5.  Add dry ingredients:  baking soda, baking powder, sea salt, cinnamon, nutmeg, ginger, and oat flour
6.  Mix in Vanilla
7.  Mix well and pour into loaf pan

Bake at 350 for 30-35 minutes or until cake tester comes out clean.

Container Equivalents:  1 Slice = 1 Yellow, 1/4 Purple, 1 tsp

Are You Sabotaging Your Workouts?

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It doesn’t matter if you’ve been working out for a week or a decade—odds are you’re making a handful of common mistakes that are holding you back. We’re also willing to bet that most of them aren’t your fault—gyms, exercise communities, and even some popular fitness programs are rife with well-intended advice that’s rooted more in bro-science than real-world research. That ends today. Purge the following mistakes from your training program to accelerate your gains and squeeze out of every rep.

Mistake #1: You stick to a routine
The rapid gains you enjoy at the beginning of a training program will eventually taper if you keep doing the same workouts month after month (or year after year). “The body adapts to new stresses quickly,” says Yunus Barisik, C.S.C.S., author of the blog Next Level Athletics. Your job—and the goal of any good exercise plan—is to make sure that adaptation (also known as muscle growth) never stops. “And the way to do that is by regularly varying what you do,” says Barisik.

The fix: If you’re a beginner, mix things up every two to three months. If you’re a veteran, you’ll need to do so even sooner. “Those changes don’t have to be major,” says Barisik. Occasionally swapping new exercises into your workouts (or trying a completely new workout program) is a smart idea. “But even minor tweaks—changing your grip, lifting pace, foot position, or rest periods—can lead to big gains by not only working muscles you normally miss, but also working the muscles you normally target in new ways,” says Barisk.

Mistake #2: You forget about your back
In their pursuit of head turning muscle, many people focus only on those they can see in the mirror—pecs, shoulders, arms, and abs. “And that’s a problem,” says Barisik. “Overemphasizing the front side of your body can lead to muscular imbalances, a hunched posture, and an increased risk of injury.” Since most people are already “anterior dominant”—meaning they more frequently use the muscles on the front of their bodies—such one-sided training often worsens existing postural and performance issues.

The fix: Stop using a mirror to gauge your progress—it’s the muscles you can’t see that you should focus on. To balance your upper body, perform two pulling exercises (chinup, row) for every pushing exercise, such as the overhead press or bench press, says Barisik. To balance your lower body, perform two sets of hamstring-dominant exercises, like the deadlift or kettlebell swing, for every set of a quad-dominant exercise, like the squat or lunge. After a few months (read: once your posture and musculature balance out), you can switch to one-to-one ratios, says Barisik.

Mistake #3: You train too hard (or not hard enough)
More isn’t always better when it comes to building strength and losing fat. “Most people don’t know how to safely push their limits,” says Michael Wood, C.S.C.S., Chief Fitness Officer of Koko FitClub. “You might think you’re working out efficiently, but few people actually optimize their training stimulus.” While you need to challenge your muscles to make them grow, you never want to push them to the point where you inhibit their ability to repair themselves. Why? Because when it comes to muscle, repair equals growth. On the other hand, if you don’t push your muscles hard enough, you won’t trigger growth at all. Your goal: To hit the intensity sweet spot where you maximize results without compromising recovery.

The Fix: If you’re lifting weights, always stop two reps short of in your last set of an exercise. Those reps provide no additional growth stimulus, and might actually slow muscle growth by extending the time needed for recovery. That said, you shouldn’t have more than two reps left in you, as that’s a sign you aren’t pushing hard enough. If you’re doing intervals or circuits, use a heart rate monitor to fine-tune effort and rest. Determine your max HR by multiplying your age by .7 and subtracting that number from 208. During work periods, build up your intensity to 75 to 85 percent of your max, says Wood. During rest periods, let it fall to 65 percent of your max HR before beginning your next round.

Mistake #4: You don’t dial in your diet
You’ve likely heard the adage “You can’t outrun a bad diet.” It’s true, so heed it. If your eating habits aren’t aligned with your fitness goals, you’ll never hit them. “Many active people eat too many carbs—especially simple carbs like sugar—and don’t pay nearly enough attention to fat and protein,” says Bob Seebohar, M.S., R.D., CSSD, C.S.C.S., a sport dietitian and owner and founder of eNRG Performance.

The fix: Step one in upgrading your diet is to reduce your consumption of added sugar (according to the government’s new Dietary Guidelines for Americans, such foods should comprise no more than 10 percent of your diet). Eat at least two servings of fruit and two servings of vegetables a day. “And make sure every meal contains a balance of protein, fat, and fiber,” says Seebohar. “Neglecting these suggestions will yield poor blood sugar control, higher insulin levels, increased fat storage, and decreased fat burning.” Increasing your protein intake is particularly important. In a study by the U.S. Military Nutrition Division, people who ate twice the recommended dietary allowance (RDA) of protein—1.6 grams instead of .8 grams per kilogram of bodyweight—preserved more muscle as they lost weight than those who stuck to the RDA. If you weigh 150 pounds, your daily protein quota is 109 grams.

21 Day Fix Baked Ziti

So, I have been craving me some pasta. It is allowed on the 21 Day Fix program as long as the noodles are whole wheat. I got to work finding me a yummy recipe so here it is...



Ingredients:

1 Box whole wheat or Gluten free pasta
1 red container part-skim ricotta cheese
1 jar natural/clean marinara sauce
1 lb. Ground turkey
1/2 c shredded mozzarella
1 tsp balsamic vinegar
1 tsp raw honey
1 tsp garlic powder
1 tsp onion powder
1 tsp Italian seasoning
1 tsp oregano
1 tsp basil
1 tsp parsley
1 tsp black pepper

Pre-heat oven to 350 

1. Cook ground turkey and drain fat
2. Cook noodles and drain
3. Add ricotta, balsamic vinegar, marinara, honey, and seasonings to cooked turkey
4. Pour noodles into a 13x9 pan
5. Pour meat mixover noodles and stir
6. Top with mozzarella cheese
7. Bake at 350 for 20 min.

Container Equivalents: 1 Yellow, 1 Red, 1 Green
Measure portion in green container

Wednesday, May 25, 2016

Eat Your Way to Great Abs with These 6 Tips

21 day fix, 21 day fix approved, whole 30, whole 30 approved, nutrition, clean eating, healthy eating, kristi carrington, body wise, shakeology, beachbody, lunch recipes, dinner recipes, breakfast recipes, appetizers, workout, fitness

When it comes to creating incredible abs, even the most effective workout programs can only bring you so far. That’s because you can’t get a flat, hard midsection without losing body fat. No matter how much effort you put into creating a six-pack, no one’s going to see it if it’s covered by a layer of flab.

If you’re following the dietary guidelines of our fitness programs, you’ll automatically be eating the right foods to lose fat as you get in shape. But the following six principles can give you an extra edge, and will help ensure that the effort you’re putting into your abs will bring you the results you want.

1. Get plenty of protein
Eating enough lean protein promotes fat loss and muscle gain, the two most important elements for developing great abs. It also helps keep you from getting hungry while you’re eating right. You don’t have to gobble down 12-ounce steaks—just eat a normal portion of lean meat, fish, low-fat dairy, or vegetarian protein with every meal, and make sure your snacks contain some protein, too. If you still have a hard time getting enough in your diet, a daily Shakeology shake can be a perfect addition.

By the way, protein is especially important in the morning, when a lot of people don’t get as much as they should. A protein-rich breakfast will help keep your blood sugar steady for hours, preventing the dips that can lead to cravings later in the day. (Try some low-fat chicken sausage, or an omelet with one whole egg and three egg whites, along with fruit or whole-grain toast.)

2.Reconsider your carbs.
Despite the popularity of low-carbohydrate diets, the average American meal is still too high in sugar and fast-burning starches to bring body fat down to ab-baring levels. It’s time to say goodbye to sweetened soda, ditch the Doritos, and save the cake for your birthday. If your fitness plan calls for a sports drink before a long cardio workout, or a carb-and-protein recovery drink after resistance training, that’s fine. But the rest of the time, stick with foods that are on the low end of the glycemic index (refer to GlycemicIndex.com for more information)—these foods burn more slowly, so they won’t spike your blood sugar and insulin levels.

3. Have fun with fiber.
Something about the word “fiber” just doesn’t sound appetizing. But high-fiber foods can actually be quite delicious: fresh berries and other fruits, salads loaded with colorful produce, your favorite steamed vegetables or vegetable soup, stews or chili made with beans, chewy whole-grain breads and cereals…You get the picture. (These foods just happen to be loaded with nutrients as well.) High-fiber foods keep you fuller with fewer calories, and they help keep your digestive system working at its best—a double-whammy for getting rid of belly bulge.

4. Enjoy some yogurt.
Probiotics, the healthful bacteria found in yogurt and other fermented foods, have been proven to help reduce belly fat. In a recent study in Finland, new mothers who took probiotic supplements averaged smaller waist circumferences—and lower body fat in general—than those who didn’t take probiotic supplements. And while the topic is still controversial, studies have found that eating lots of calcium-rich dairy foods like yogurt may increase overall weight loss.

5. Don’t forget to eat.
Tempted to lower your daily calorie count by skipping meals? Don’t. Going hungry can raise your levels of the stress-related hormone cortisol, which research has found can increase belly fat even in otherwise thin women. And eating too infrequently can lower your metabolism and energy levels, while increasing the chance that you’ll get too hungry and decide to chuck your meal plan entirely. If you’re eating the right foods, regular meals and snacks will keep your body fueled while you’re working toward that strong core.

6. Drink more fluids. Hydration is important when you’re on a fitness plan, but drinking plenty of water has particular benefits for your midsection. It helps keep your stomach full, so you don’t overeat, and it helps flush out excess sodium to prevent belly bloating. (Eating more potassium-rich foods, such as tomatoes and bananas, will also help in this area.) Plain ol’ H20 can’t be beat, but you can also switch it up with flavored waters, iced tea, and anything else you like to drink that isn’t full of sweeteners. How much do you need? The old rule of 8 glasses a day is a good start, but everyone is different: drink more if you’re exercising or it’s hot out, and drink less if you’re running to the bathroom every 5 minutes.

If you add these rules to your fitness plan, you’re sure to see faster improvements in your midsection. Of course, there’s an added bonus to eating this way: it’ll keep you healthier, too. That may not be as big an inducement as great abs, but we’re throwing it in for free.

Tuesday, May 24, 2016

How to Get What You Want Out of Life...

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Zig Ziglar said it best, "You will get all you want in life if you help enough other people get what they want." The best way to achieve your dreams and goals, is to help other's achieve theirs. Ask yourself, "How can I serve that person, What are their needs?" If you focus on the needs of others and meeting what their need is, you will ultimately find the answers to your need. We must focus on figuring out what the need's of others are and offering them a solution that is sincere and focused on them rather than what can I get out of this.

This shift in mindset, will bring rewards that are measurable. How can you do this:

  • Form personal connections with people --
  • People like to work with someone who is relateable and that they like.
  • Keep your eyes open for like minded individuals who will complement you.
  • Determine the needs of the other person
  • Ask yourself what is keeping them from getting what they want.
  • Finally, ask yourself if you have a solution to their need.
  • Assuming your solution can solve their problem, it is the answer that they have been waiting for and the answer to overcome their problem. You must now share it with them.
So, remember Need (Want) + Problem + Solution = Helping others which ultimately brings you success. 

How to Get Rid of Love Handles Fast!

There are 6 moves, 12 reps each, and each one targets muscles throughout your core. So let’s hit the deck, get busy, and get rid of those love handles!

We know what you’re thinking: You can’t spot reduce fat. We’ve told you that. Others have likely told you that. And it’s true — intense core exercises like the ones in this video won’t target belly fat. But they will help your reduce overall body fat, and as that drops, so will your love handles.

The first exercise you’ll do is the Pfeifer Twist Hold. In this move, you want to lay on your back, keep your legs straight and move slowly. It’s all about isometric movement. Flip over for the Bear Crunch, and then flip over one more time for the Draw Bridge. With 12 reps of each of these moves, you’ll be feeling the burn in no time. You’re half way done with the workout when it’s time for the Banana Roll. For this move, you roll side to side, which targets your obliques. Keeping your shoulders off the ground is the hardest part of this exercise. Tap into your super powers for 12 reps of the Superman Crunch, which strengthen the muscles in your lower back. For the Side Plank Crunch — which hits not only your obliques, but also your transverse abdominals deep in your core—keep your hips up and abs engaged.

This workout is tough, but the benefits come quickly — as you burn body fat and shrink your love handles, a tighter, stronger, more chiseled core will emerge.




21 Day Fix Approved Iced Coffee Recipe

So, my husband was working in the yard and wanted something cold and was feeling like some coffee.  He said, "Boy, an iced coffee sure sounds good."  Well, not a store bought one filled with all kinds of sugar and calories so I went to work creating a yummy 21 day fix approved ice coffee for him.  The following is the recipe, and oh is it yummo!!

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21 Day Fix Approved Iced Coffee Recipe

Ingredients:
8-10 oz. Brewed Coffee
1 1/2 cups Ice
1/2 tsp Nutmeg
1/2 tsp Cinnamon
1 Packet Stevia

1.  Pour 8-10 oz brewed coffee in blender
2.  Add 1 cup ice
3.  Blend
4.  Add nutmeg, cinnamon, and stevia
5.  Blend
6.  Add 1/2 cup ice to your glass
7.  Pour coffee over ice

Enjoy!

Monday, May 23, 2016

5 Ways to Speed up Your Six Pack

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No matter what your age, body type, or fitness level, we’re pretty sure one of your main workout goals is to improve your abs. And why not? A flat midsection, with or without a visible six-pack, is the ultimate symbol of being fit and lean. (And yes, it looks great at the beach.) But it’s not just a matter of vanity—a strong core helps stabilize your entire body. That’s why every Beachbody workout program includes a variety of ab-tightening exercises.

Still, whatever you’re doing to get fit, there’s always room for improvement where the core is concerned. Here are five tips to help you to get those great abs faster than ever:

1. Work your entire core.
Our “core” (the trunk muscles of your abdomen, lower back, and pelvis) is a whole system that supports your body as you stand up straight, perform everyday activities, and work out. And it’s important to strengthen all these muscles, not just the rectus abdominis (the main “six-pack” muscles targeted by crunches). At the very least, you should strengthen the spinal erectors of the lower back to balance out your abs, which will help your posture and reduce the risk of back pain. Think of total-core training as increasing your functional fitness—meaning you won’t just look better, but you’ll also be able to do things better. (P90X‘s Core Synergistics workout and ChaLEAN Extreme‘s Extreme Abs workout are great examples of complete core workouts.)

2. Take it slow.
When you’re doing crunches or other ab-focused exercises, it’s easy to speed up and lose proper form, especially when you start to get tired. Either you let momentum carry you through much of the movement or you pull yourself up with your back and shoulders. But you’ll get the most benefit (and the least chance of injury) from your workout if you concentrate on measured, controlled movements. And keep the abdominals contracted the entire time. After all, they’re the ones that should be doing the work. (Doing some Pilates-style movements—like ChaLEAN Extreme’s Pilates Roll-Up, in which you lift your upper body to a count of 8—is a good way to train yourself to slow it down.) When you can’t do any more reps with the proper form, it’s time to stop.

3. Don’t overdo it.
If you really want great abs, you may be tempted to grind out crunch after crunch to the exclusion of other exercises, or to do more ab-centered workouts than your fitness program recommends. But directly working your abs too often can do more harm than good. Like any muscle, the abdominals need to recover between workouts. If you find you aren’t improving the number of reps you can do or the amount of weight you can handle, that’s a sign that you’re overtraining, and you need to cut back.

4. Don’t neglect the rest of your body.
The more you work your entire body, the better it is for your abs. In fact, just about any full-body or compound movement, from push-ups to squats to deadlifts, takes a lot of ab effort. (That’s the whole point behind programs like Hip Hop Abs, which give you great core results without focusing on crunches.) What’s more, working your full body will burn many more calories and raise your metabolism, which is important, because you also need to…

5. Lose the fat to make your abs flat.
No matter how much you strengthen your abdominal muscles, the only way to get a flat midsection is to lose body fat. That’s going to require a diet that’s high in protein and fiber, low in simple carbs, and full of bulky, nutrient-dense foods that keep you full with fewer calories—and of course, plenty of water. If you’re on a meal plan associated with a particular workout, make sure you’re really following it and not fudging here and there. (Keeping a food diary can help.) When you combine an effective full-body workout with a proper diet, getting the flat abs you’ve always wanted is just a matter of time.

Thursday, May 19, 2016

Today is Our 26th Wedding Anniversary!

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Well, today is Kevin and my 26th wedding anniversary.  It is a very special day, and as I reflect back on all of the memories of our dating years, having our kids, the good times, the rough patches, I am so grateful for the husband and kids that God has granted me.  As I think about our future and the fact that we are getting older, I know how important it is to take care of our health.  I lost both of my parents to cancer way too soon. My Mom was only 45 years old, and I was pregnant with our first baby, when she passed away from pancreatic cancer.
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My Dad just passed away two years ago at age 71 from lung cancer.  
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It was very difficult at their bedside watching them pass from this life.  I had wished for both of them that life could have been much longer and that they could have made better health choices so that I could have been with them longer.  There have been so many missed memories with my Mom and will be with my Dad, but this is what drives me to want to be healthy and fit.  We are given one body to take care of and what we do with it is certainly our choice, but it does affect the people that we love in our lives.  Fitness and healthy eating are a journey and some days are better than others, but if we continually strive to be a little bit better than the day before, then we are making progress.  We aren't striving for perfection, but just to make continual progress in our journey. 

I feel blessed to be able to help others along in their journey to fitness and health whatever their "why" is.  It is never too late to begin your journey...  If you are wanting to get healthy and fit, now is the time.  I can help you.  We have challenge groups that will keep you accountable to your goals and help you along the way.  You will NOT have to do this alone.  If you are interested in helping yourself and also helping others do the same, I can talk to you about our incredible coaching opportunity.  Message me for more information or to get started on your journey! I look forward to helping you to succeed with your goals!

21 Day Fix Barbecue Chicken Pizza

21 Day Fix Barbecue Sauce & BBQ Chicken Pita Pizza


Yield: BBQ Sauce: 15 servings ; Pizza: 1 serving

Serving Size: BBQ Sauce: 2 tablespoons; Pizza: 1 pizza
Calories per serving: BBQ Sauce: 23.40 calories; Pizza: 532 calories
Fat per serving: BBQ Sauce: .07 grams; Pizza: 18 grams


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Ingredients:

21 Day Fix Barbecue Sauce:

6 oz can of tomato paste
3/4 cup water
2 Tbs balsamic vinegar
2 Tbs molasses
1 Tbs raw sugar
2 Tbs Worcestershire sauce (Lea & Perrins has all clean ingredients and you can get it pretty much anywhere)
1 tsp garlic powder
1/2 tsp onion powder
1/2 tsp liquid smoke
a pinch of salt
black pepper, to taste


For the BBQ Chicken Pizza:

1 whole wheat pita
2 Tbs 21 Day Fix Barbecue Sauce
3/4 cup cooked, diced chicken breast
1/3 cup shredded cheese (I used half Monterey jack, half sharp cheddar)
3 Tbs red onion, sliced or chopped
2 Tbs fresh cilantro, roughly chopped (or whole if you have small leaves)

Instructions:

To make the barbecue sauce:

Heat all ingredients together in a small pot over medium heat and bring to a bubble. Check seasonings and adjust if necessary. Let bubble, giving it a stir every minute or two, for about five minutes. That's it!
Barbecue Chicken Pita Pizza:
Preheat the oven to 350 degrees.
Place a pita on a baking sheet (no cooking spray is necessary), spread 2 Tbs of BBQ sauce on it. Top with the cooked chicken, then the cheese, then the red onions. Bake for 15 minutes.

Pull it out of the oven, sprinkle with the cilantro and talk yourself out of making another one. YUM!!

Notes:
Container Equivalents: Sauce: 1 ORANGE; Pizza: 1 YELLOW, 1 RED, 1 BLUE, 1 ORANGE

Wednesday, May 18, 2016

How to Bake Moist Chicken Breasts

How to Bake Moist Chicken Breasts

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Simply baking chicken breasts was my culinary Achilles heel for years. I could truss and roast a whole chicken with my eyes closed, and it would always come out perfect, but when it came to something as basic as baking succulent chicken breasts, I was at a loss.

The truth is, I didn’t used to like chicken breast meat. I avoided it like some people avoid cricket protein powder. I found it dry, stringy, and bland. So I opted for higher-fat thigh meat instead.

Even if you’re a total beginner in the kitchen, you can master baking moist, delicious chicken breasts. And, after you do, you’ll be able to make hundreds of healthy meals, from salads to soups to sandwiches to dinner any night of the week in less than a half hour. There are lots of ways to cook chicken breasts, but this simple, no-fuss method is a great place to start.

How to Bake Chicken Breasts...

1. Purchase small, evenly-sized chicken breasts.
Sometimes chicken from the butcher’s counter may still have the tenders attached (that’s the thin strip of meat that runs along the underside of the breast, making one side much thicker than the other). Remove these with a knife and save them for another meal.

2. Preheat your oven to 375° F and pat dry each chicken breast with a paper towel.
Despite what you may have learned as a child, don’t wash chicken in the sink, it can spread germs.

3. Place the chicken breast in an oven-proof baking dish.
Drizzle with about a teaspoon of olive oil per breast. You can also squeeze a lemon or lime over the meat to give the meat a little extra moisture as it cooks.

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4. Season with salt and pepper, and any herbs and spices.
Chicken breast meat has a reputation for being flavorless, but it tastes wonderful when properly seasoned. Try a pinch of dried rosemary or thyme, paprika, or a spice rub like this one.

5. Put the baking dish in the oven and cook for 15-20 minutes.
Thicker pieces of chicken will require more cooking time. Check the meat after 15 minutes. Pierce the meat with a toothpick or the tip of a knife. If the juices that run out of it are clear, it is done. If they are pinkish or red, return the chicken to the oven for a few more minutes. Remove from oven.

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6. Remove the chicken from the baking dish and let it rest on a cutting board.
By doing this for a few minutes before you serve, it allows the juices to settle back into the meat. During this time, press your finger into the meat and test its firmness. Remember this degree of firmness so the next time you cook chicken, you can use this as an additional method to test doneness.

If you plan to cook more than two chicken breasts, just use a larger baking dish, and leave plenty of space around each piece of meat. You do not need to increase the cooking time.

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How to Bake Chicken Breasts

Total Time: 25 min.
Prep Time: 5 min.
Cooking Time: 20 min.
Yield: 1 serving

Ingredients:
4 oz. raw chicken breast, boneless, skinless
1 tsp. olive oil
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)

Preparation:
1. Preheat oven to 375° F.
2. Place chicken in ovenproof dish.
3. Drizzle with oil. Season with salt and pepper if desired.
4. Bake for 15 to 20 minutes or until chicken is no longer pink in the middle and juices run clear.

Cooking Tips:
• Cooking times may vary depending on the thickness of the chicken breast.
• You can also season chicken with lemon or lime juice and dry herbs like rosemary and thyme.

Fitness Tip - Eight Reasons Why the Leg Day Struggle is Real!

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Most people have a love-hate relationship with leg day, and for good reason: It’s not easy to work the largest muscle group in your body. But Arnold Schwarzenegger didn’t become the Terminator by passing on squats and Dwayne Johnson didn’t become “The Rock” by focusing only on his upper half. They paid the iron price to build legs that wow. If you want a strong, sexy (balanced) body, you have to follow their lead. Here are eight reasons why the leg day struggle is real, and why you’ll always come back for more.

1. There’s always someone trying to one-up you.

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Gif Via Reddit

Everyone is looking your way. You think it’s because of all the weight you’re putting up, and you feel unstoppable. Then you look to your side and see someone like this overachieving hoverboard rider. Let him show off. You’ll be enjoying quads with a perfect “teardrop” while’s he’s nursing an injury and feeling like a bonehead.

2. Lunges are one of the toughest moves ever.

via GIPHY

This move is going to make you work! Forward, backward, stationary, walking, you name it, lunges will have your legs begging for mercy. Sagi “The Beast” Kalev always includes plenty of lunges in his leg day workouts. If you think lunges aren’t tough, you’re probably doing them wrong. (They shouldn’t bother your knees, but with proper form you will feel the burn in your quads.)

3. You’ll drip with sweat.

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Gif Via Bushwick Daily

While you usually associate sweat and high-intensity cardio, you’ll want to make sure you’re hydrated going into a leg day workout, too (and keep a water bottled filled with Beachbody Performance Hydrate nearby!). After those aforementioned lunges, step-ups, or sumo squats, you’ll be sweating like you can’t even imagine. Embrace it, because that’s just your body telling you it’s working. And boy, are you working.

4. Post-workout starvation is often a side effect.

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Img Via Sweet Miss Caroline

After you kill your workout be prepared to get hangry. While you might be dreaming of pizza after a calorie-torching leg day routine, your muscles will thank you so much more if you opt for protein instead, like chocolate Beachbody Performance Recover, which not only fuels muscle growth, but can also help reduce soreness. Speaking of which…

5. When you push it too hard, you pay the price.

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There’s a moment when you’re sitting in bed the morning after a tough leg workout and you think, “No big deal, my legs feel great!” Then you get up to go to the bathroom and your muscles feel like they’re on fire. But hey, you totally blew away your old squat record yesterday!

6. The idea of taking the stairs the day after makes you want to cry.

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Gif via Reddit

All you want to do is tiptoe down the stairs, but even that sounds extremely unpleasant. If Peter Griffin can’t make it down the stairs post leg day, how are you supposed to?

7. Even sitting down is hard.

via GIPHY

Forget the stairs. Even just the thought of having to stand up and sit back down makes you just want to roll over and play dead. Looks like you’ll just be glued to your desk all day. Who needs to be able to move, anyway?

8. Just when your legs are finally starting to feel normal, leg day rolls around again.

via GIPHY

When your legs finally stop feeling sore, it’s leg day all over again.  Remember though, these muscles won’t build themselves and legs are the foundation of a healthy and fit body. So get to it!

My Weekly Meal Plan

It is very important when exercising and trying to lose weight that you eat six small meals per day. This helps you to keep your blood sugar levels steady. It also helps your body maintain its muscle mass and fuels your body for your daily activities. Always eat breakfast within one hour of rising! And more importantly ALWAYS EAT BREAKFAST! Breakfast is the most important meal of the day. It starts your metabolism and gets your body ready for the activities you have to do during the day. If you are not losing weight, it could be because you are not eating a healthy breakfast with complex carbs and protein. Also, make sure you always pair complex carbs and protein at every meal. I recommend Tosca Reno's Eat Clean Recharged Book! She really explains the entire history and science behind eating clean and why you should pair your foods strategically together to get the results that you want!
Breakfast...

Before I eat my breakfast I get a large glass of warm water and place lemon in it. I drink the entire glass before I eat. This helps cleanse your body, improves digestion, and helps the body shed toxins. Lemon water is a natural diuretic. Each morning I eat two scrambled eggs with sea salt and pepper, a banana, and oatmeal sweetened with stevia.

Morning Snack...

Two hours later, I have my mid-morning snack: 1 apple with 2 tsp all natural peanut butter. You can also do any one of these options:

Celery w/peanut butter
Orange
Hard boiled egg
1/2 cup plain (no fruit) greek yogurt with fresh berries on top with a drizzle of honey or agave nectar and a scant handful of raw unsalted slivered almonds.

Lunch...


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Shakeology with water and 1 cup ice. I also will put a 1/4 cup frozen fruit in it sometimes. I also will put a couple drops of pure peppermint extract or pure almond extract for flavor in the vanilla. I blend mine in a small Ninja blender and pour into my Shakeology cup for a nice treat. 

Afternoon Snack...

10 mini carrots and a hard boiled egg

Other ideas are:
Banana, orange, apple, berries
Cottage Cheese
Canned tuna in water
Spinach

Dinner...

Usually chicken, salmon, or turkey meat of some variation with rice and veggies. I use asparagus, brussel sprouts, steamed broccoli and cauliflower, or spinach salad. Check out my eating clean recipes for more ideas.

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Snack...

Usually I have sunflower seeds for my evening snack. I always make sure that I am drinking half my body weight in water per day. This is very important for overall health and weight loss.

Message me for additional ideas! I'd love to help you reach your weight loss goals!

Tuesday, May 17, 2016

What is Shakeology?

Shakeology has been a definite wellness tool for me in this journey of fitness and my husband's journey to get healthy and lose his weight. I have been very concerned for him for a long time because he has asthma and heart disease runs in his family. It is difficult to help someone to see their need to get healthy. They have to make the decision on their own that it is time once and for all to get rid of their unwanted pounds and get healthy. He works 50-60 hours per week and was dependent on soda and energy drinks to get him through his long days. I harped on him daily about how dangerous drinking those energy drinks were for his heart. It was of no use. It just made him mad and caused arguments. Although my intentions were from a good heart, he felt that I was nagging at him. He finally made the decision that he wanted to shed his weight. So, I told him that I had 21 Day Fix on its way and that we could do it together. He agreed. Yay! Changing to the clean eating way of life, as this is not a diet, was a big change, but has continued to give results. We then added Shakeology. Wow! What a difference. It stopped those cravings and the mid-afternoon crashes that he was experiencing. No more need for terrible energy drinks or soda. Shakeology is packed full of dense nutrition which is feeding our bodies what they are craving. When we combined the good nutrition with the 21 Day Fix workouts, the results have been amazing. He just weighed in under 200 lbs. It is exciting to see him regaining his health.

I also decided to become a Beachbody coach at the same time to get the 25% discount on the products. He is early in his transformation but, we have already come so far and we knew that we could help other people do the same thing. We love trying new Shakeology recipes and look forward each day to another shake. Shakeology is definitely helping us to regain our health, lose weight, and tighten & tone. My husband has his shake first thing in the morning for his wake up call, but I generally have mine post workout. It is my incentive after a hard workout. Currently, I am on the Eating Clean stripped plan so I'm mixing it with water and it tastes just as good that way too! Here is a little background on Shakeology to help you make a better informed decision.

Here is a great video on Shakeology. See why 100 doctors recommend Shakeology!

Shakeology is more nutritious than a salad and tastes like a dessert!


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What is Shakeology?

Shakeology is a nutritional protein shake that provides a wide spectrum of healthy nutrients in a low-calorie formula. Whether you use it as a meal replacement for weight loss or simply to ensure your body gets all the nutrients it needs for optimal health, Shakeology takes the guesswork out of nutrition.

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What's in it?

Shakeology contains over 70 ultra high-quality ingredients conveniently located in one glass, to deliver nearly all the nutrients you need to maintain a healthy diet. It's good for you, and good for everyone, because everyone's diet is deficient in some of the key nutrient groups packed into just one Shakeology serving.

Protein from whey, which is highly absorbable, gives you 8 essential amino acids that help you build muscle, lose weight, support brain function, and keep your skin and bones healthy.

Vitamins and minerals support optimum health.

Antioxidants boost the immune system and help reduce free radical damage that can lead to heart disease, heart attacks, blood pressure, and stroke.

Phytonutrients support immune function and have anit-inflammatory properties.

Prebiotics support digestive and immune health.

Digestive enzymes help in the digestion of foods and increase the absorption rate of those foods for optimum health.

To see how Shakeology is the healthiest meal of the day, view this video...



What can Shakeology do for you?

It is an effective way to help you lose weight, increase your energy and be the healthiest you can possibly be. Shakeology can help you reduce cravings and promote healthy digestion and regularity. Shakeology recomends that you replace one meal per day with a shake along with regular exercise and a balanced diet, participants who did this experienced remarkable health improvements. It can reduce your total cholesterol, reduce LDL cholesterol, reduce cardiovascular risk, and reduce oxidative damage caused by free radicals.

Why Shakeology?

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I love Shakeology because I am a busy parent, and it is a quick and convenient way to get complete nutrition. It supplies me with the energy I need to help keep up with the kids and my hectic lifestyle. It is also easier to make and tastier than a salad, and it is an excellent way to eat healthy when eating a full meal is not possible. If you don't like eating fruits and vegetables then this is a great way to get all the benefits of eating a full bowl of fruits and vegetables without having to actually eat them. If you have high cholesterol then this will help you lower total and LDL as well.

How to use it...

It's very simple.
Mix 1 scoop of Shakeology with 8 oz. of water. If you like, add ice. Or if you want something more filling and maybe even more satisfying, blend your Shakeology with ice and nonfat, almond, rice, or soy milk. Shakeology dissolves easily, but blending it will give it a thicker, creamier texture. Honestly, when I make my shakeology I always add more than 8 ounces because I think it's too thick! The more liquid you add the thinner it gets!!:)

What is in Shakeology video...


If you are interested in trying Shakeology, message me for more information.

Monday, May 16, 2016

21 Day Fix Approved Chocolate Peppermint Muffins

These are absolutely decadent! Imagine eating these and losing weight. My husband enjoyed 1 1/2 muffins and stepped on the scale to see three pounds gone. The food is great on the 21 Day Fix Plan. The portions are very filling, and the food is healthy. Try them for yourself...

21 Day Fix Approved Chocolate Peppermint Muffins


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Indulge your sweet tooth with these chocolate peppermint muffins made from good-for-you ingredients.

Total Time: 22 min.
Prep Time: 10 min.
Cooking Time: 12 min.
Yield: 12 servings, 1 muffin each

Ingredients:
1 (15-oz) can chickpeas (garbanzo beans), drained, rinsed
3 large eggs
½ cup raw honey
1/3 cup unsweetened cocoa powder
1 tsp. baking soda
3 Tbsp. coconut oil, melted
½ tsp. pure peppermint extract

Preparation:
1. Preheat oven to 350° F.
2. Prepare 12 muffin cups by lining with muffin papers or coating with nonstick cooking spray; set aside.
3. Place chickpeas, eggs, honey, cocoa powder, baking soda, coconut oil, and extract in blender or food processor; cover. Blend until smooth.
4. Place batter in a medium bowl.
5. Divide batter among 12 prepared muffin cups.
6. Bake for 10 to 12 minutes, or until toothpick inserted in center comes out clean.
7. Cool completely and enjoy!


22 Day Fix Equivalents:  1 Yellow and 1/2 Blue/Orange

Spinach and Berry Salad with Strawberry Vinaigrette

We took this salad and dressing to a potluck dinner, and it was a hit. It was so yummy. You have to try it! I kept the dressing separate from the salad so the spinach stayed fresh longer. I was able to eat it for a couple of days. I will definitely be making this again. It is a great summer time recipe. It is 21 Day Fix approved. The container equivalents are below. You can eat this and lose weight.

My husband is losing weight every day on the 21 Day Fix meal plan and workouts. He NEVER eats salad, and he even had his portion. I was shocked. He agreed that it was very tasty. I hope you also enjoy it! :)

Beachbody, 21 Day Fix, 21 day fix recipes, breakfast recipes, appetizers, lunch recipes, dinner recipes, desserts, 21 day fix lunch recipes, 21 day fix breakfast recipes, 21 day fix dinner recipes, 21 day fix appetizers, kristi carrington, challenge group, clean eating, healthy eating, shakeology, body image, workout, fitness, work from home, work from home moms, work at home, motivational, inspiration, lose weight, fitness, get fit


Spinach and Berry Salad with Strawberry Vinaigrette

Topped with fresh blueberries and strawberries, and dressed with a tangy homemade vinaigrette, this salad tastes like summertime!


Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 4 servings


Ingredients:
8 cups fresh baby spinach
1 medium orange bell pepper, thinly sliced
½ cup fresh blueberries
½ cup sliced fresh strawberries
¼ cup slivered almonds
8 Tbsp. Strawberry Vinaigrette


Strawberry Vinaigrette

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 4 servings


Ingredients:
2 Tbsp. apple cider vinegar (or white balsamic vinegar)
2 Tbsp. extra-virgin olive oil
1 Tbsp. raw honey
¼ tsp. sea salt
¼ tsp. ground black pepper
1⅓ cups sliced fresh strawberries

Preparation for dressing:

1. Place vinegar, oil, honey, salt, pepper, and strawberries in a blender; cover. Blend until smooth.


Preparation for salad:

1. Combine spinach, bell pepper, blueberries, strawberries, and almonds in a large serving bowl; toss gently to blend.

2. Drizzle salad evenly with Strawberry Vinaigrette; toss gently to blend.

3. Serve immediately.


Salad = 1 Green and 1/2 Purple

Dressing = 1/2 Blue and 1/2 Orange

Friday, May 13, 2016

21 Day Fix Approved Turkey Mini Meatloaf Recipe

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*21 Day Fix Approved* 
Turkey Mini Meatloaf Recipe




Ingredients:

2 lbs. turkey meat
2 egg whites
1 cup quick oats
3 tsp. garlic powder
3 tsp. onion powder
1 1/2 tsp. sea salt
1/8 tsp. pepper

Spray muffin tin w/non-stick spray
Mix all ingredients for meat and form in red container. Transfer to tins.

1/2 cup ketchup
1 tbsp. raw honey
Mix and drizzle on top of meat
Preheat oven to 350
Bake for 30-40 min. or until meat is cooked through.

1 Red 1/4 Green 1/2 Yellow for two mini loaves