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Monday, December 29, 2014

It's a New Year and Time for a New You! Check out your options!

New Year New You Health and Fitness Groups, Meal Planning Support, New Year's Resolutions, Insanity Max 30, 21 Day Fix
New Year's Resolutions

It's hard to believe that Christmas is already over.  All the hype and BAM! It's over before you know it!  We are now 3 days away from 2015 and there is already talk about those New Years Resolutions.  Of course, many people are wanting the same things in 2015.....lose weight and get healthy!  I was no different a couple of years ago.  I know the routine all too well.  January 2nd comes, I clean out the kitchen, I search for some new healthy recipes, and I give healthy eating and exercise my all.  After about two weeks, maybe a month, I'm not seeing results, I'm busy, it's tough to get my workouts in, and I'm starving because I'm limiting how much I eat and sticking to those low/no fat, sugar, calorie foods on a 24 hour basis.  Then, back to my old habits I go! 

New Year New You Health and Fitness Groups, Meal Planning Support, New Year's Resolutions, Insanity Max 30, 21 Day Fix
It's time to make a change!
Does that sound familiar?  That's pretty much what happened to me at the start of every new year.  It's frustrating and very discouraging.  In 2012 I invested in yet another home fitness program.  I knew I wouldn't be able to go to the gym with my busy schedule and two little ones at home, so home fitness it is.  My friend was a Beachbody Coach so I bought the program through her.  She told me about these online Challenge Groups that run through a closed Facebook group.  She said she would guide me through the process of learning how to eat healthy as well as prioritizing my day to fit a 30 minute workout in.  I gave it A LOT of thought and politely turned her down.  I mean, come on,  I was in my late 20's at the time and I knew how to eat healthy.  Why did I  need a Beachbody Coach (what in the world was that anyways?) to help me?!  Needless to say within about a month I gave up.  I didn't get the results I wanted.  In fact, I didn't get any!  I went back to my old habits and continued to see the healthy, happy success my friend was having.  After going through several months making excuses, in May 2013 I decided to contact my friend.  We talked about a fitness program that would fit my needs and she mentioned to me about something called Shakeology.  I had no idea what I was doing but I was fed up and trusted her to guide me through.  I had ZERO experience with drinking shakes and certainly didn't want to have a "shake diet."  After her reassurance, I ended up making the investment and got started in a 60 Day Summer Slim Down Challenge. 

New Year New You Health and Fitness Groups, Meal Planning Support, New Year's Resolutions, Insanity Max 30, 21 Day Fix
Daily Dose of Nutrients 
I was pleasantly surprised with Shakeology.  Shakeology is a nutritional shake that contains your daily dose of nutrients.  I only drink it once per day, for breakfast, and love the energy it gives me, let alone the fact that it curbs my cravings, boosts my immune system, helped me lose weight, and so much more!  I get lots of questions about comparisons with other shakes and quite frankly, there isn't one!  Shakeology is all natural and NO, it is NOT a protein shake. There are no secret ingredients or artificial sweeteners like most other shakes have. 

I had no idea that this decision would lead me to where I am today.  I'm in shape and healthier than I've ever been!  Oh, and I actually know and understand HOW to eat healthy!  And no, it's not the no fat/sugar/calorie type foods that will get you results!  I learned how to prioritize my day and cut the "I don't have time to exercise" excuse.  I decided to become a coach a pay it forward by helping and encouraging others to live a healthy life. Here we are almost a year and half in to my coaching business and I couldn't be happier!  Every month I run one to two online accountability groups and share my tips that have worked for me.  I can not tell you how excited I get when I see others having such great success!

Sooooo, here we are heading in to 2015 and I am kicking off my 2, (yes TWO!) New Year New You accountability groups!

New Year New You Health and Fitness Groups, Meal Planning Support, New Year's Resolutions, Insanity Max 30, 21 Day Fix
New Year New You Health and Fitness Group

OPTION #1
New Year New You Health and Fitness Groups, Meal Planning Support, New Year's Resolutions, Insanity Max 30, 21 Day Fix, Shakeology
Shakeology
First up we have the 30 Day Challenge.   Throughout this 30 day group I will guide, support, motivate, and hold you accountable to reaching your goals.  Before starting we will chat or message about what Beachbody program would best fit your needs. There are so many to choose from and the best part is that many of them are 30 minutes or less!  Some popular programs include PiYo, Insanity Max 30, T25, P90 and P90X3 but you are certainly not limited to those!  Along with your fitness program, I will help guide you through the nutrition plan, which includes replacing one meal per day with Shakeology, as well as share lots of tips and information on clean, healthy eating.  I will provide you with my customizable meal plans and provide you with 1:1 and group support to meeting your goals.  We will address emotional eating, temptations, traveling tips, late night snacking and more.  At the end of the group we will measure your progress and decide where to go from there. 


OPTION #2

New Year New You Health and Fitness Groups, Meal Planning Support, New Year's Resolutions, Insanity Max 30, 21 Day Fix
21 Day Fix
The other New Year New You Group will be exclusive to 21 Day Fixers!   The 21 Day Fix is a FANTASTIC program and because the meal planning is a bit different, I like to run separate groups.  I have to say, I have more challengers who have had such great success with this program than any other.  Nutrition is KEY and the 21 Day Fix helps you with that!  Daily posts, videos, and tips in this group are customized to guide you through the 21 Day Fix program.   Like my other group, I will provide you with customizable 21 Day Fix meal plans, we will replace one meal per day with Shakeology, and you will be provided with 1:1 and group support.  Similarly, we will address all of those pesky issues like emotional eating, temptations, travel, late night snacking, and more.  Again, at the end of this group we will measure your progress and you can decide whether or not you want to continue.


Now that you know my group options, let's talk about how to join as well as the requirements.  

  • First of all, my groups are support for my personal customers so in order to join I would need to be your coach.  You can create a free account on my website by clicking HERE
  • Secondly,  please fill out and submit the application below so that I can get to know you a little better as well as see what your interests are.

New Year New You Health and Fitness Groups, Meal Planning Support, New Year's Resolutions, Insanity Max 30, 21 Day Fix
The Complete Package
  • Third, my groups are free of charge to my customers once you invest in a Challenge Pack.  Your next question is probably, what is a Challenge Pack?  A Challenge Pack is everything you need to get started on your health and fitness journey.  It's the complete package at a discounted price.  Rather than purchasing a fitness program and Shakeology separately, you can get a bundle pack that includes both, at a discounted price of course.  
All Challenge Packs come with:
*A one month supply of Shakeology - flavor of your choice (that's 30 meals!)
* A complete fitness program of your choice
* A 30 day trial of the Beachbody Club (website)
* Access to my online accountability group
* Me as your coach!
* A guarantee on ALL products
* Oh and if down the road once of your DVD's gets scratched, we will get it replaced for FREE!


I DO HAVE SOME GOOD NEWS TO SHARE WITH YOU!  There are some FANTASTIC January promotions!
* The 21 Day Fix Challenge Pack
* The 3 Day Refresh Challenge Pack
* The Insanity Max 30  Kickstart Challenge Pack (this also includes a 3 Day Refresh kit)

New Year New You Health and Fitness Groups, Meal Planning Support, New Year's Resolutions, Insanity Max 30, 21 Day Fix
Give Home Fitness a Try!


So, are you in?!  Are you going to start 2015 making YOUR health and fitness a priority?!  Why not be the best YOU this year?  Why not give this non traditional approach to reaching your goals and living a happy, healthy life?

Spots in both of my groups are limited so that I can provide as much 1:1 support as possible.  Please be sure to fill out and submit the form below to apply!

I am looking forward to 2015 and can't wait to see the number of success stories and transformations that will happen!



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Wednesday, December 24, 2014

Last Minute Tips for Staying on Track this Christmas!

Merry Christmas!!!  I can not believe it is already Christmas Eve!  I feel like I was just heading to my in-laws for Thanksgiving dinner!  So, I wanted to do a last minute post on some of my tips that I will be following these next few days, in hopes that they will help you too.   We have a couple of choices that we can make today and especially tomorrow.  First, we can just throw in the towel, over indulge and eat whatever the heck we want for the next couple of days, or we can find a happy balance.  I'm sure it's no surprise to you that I plan to find that happy balance.  It's called the 80/20 rule.  80% of my day will be spent eating healthy, nutritious foods that will keep me on track, and 20% will be a little indulging. So, here are the tips that I will be faithfully following....

1. Get your workout in!  So, I am making sure to get my workout in today so that I don't have to worry about running out of time.  I will be heading to my in-laws in a little while and will be there until late tonight, so, if I don't get my workout in this morning, it's not going to happen.  I know that I will indulge in a couple of treats here and there, so getting a good workout in will help to balance out those choices.  

2. Drink your Shakeology!  You better believe that both Christmas Eve and Christmas day will be started with my daily dose of nutrients!  This is mainly in part to the fact that I can get my chocolate fix first thing in the morning!  I actually plan to have an extra shake each day as a snack.  It's a much better alternative to eating those Christmas cookies that will be lying around.  Plus, it will keep me feeling fuller a lot longer than a cookie!  My secret is to add a little all natural peanut butter and even some caramel extract to give it a true "treat" taste!


3. Have a plan!  Like any holiday or family/friend get together, it's very important that you have some sort of plan for the day.  If you aren't sure what is being served, then take a healthy side dish or appetizer that you know you will be able to eat in the event that there isn't much else.  Also, make sure you know what time your family meals are.  The last thing you want to do is starve yourself all day waiting for your special dinner.  In doing so, you will end up over indulging and feel full and bloated by the time dinner is over.  If dinner isn't until later in the day then plan out the rest of your day!  Make sure you pack and eat healthy snacks like fruit, almonds, yogurt, etc.  There is not reason why you should throw the whole day away and eat everything in sight.  Trust me, you will regret it!

3. Don't drink all of your calories!  Mixed drinks are filled with sugar and calories.  For every alcoholic drink you plan to have, drink a glass a water beforehand.  That will help to prevent you from drinking all of your calories.

4. No mindless eating!  What does that mean?  Chances are you will be sitting around a table or counter at some point today or tomorrow talking with friends and/or family.  Typically when this happens a bowl or plate full of junk is sitting there too.  You want your focus to be on socializing, not dipping your hand into the cookie plate. Trust me, speaking from experience, you would eat a dozen cookies without even thinking about it!

5. Drink Up!  Water that is!  You want to aim to drink half of your body weight in ounces, of water, every day.  A holiday is no different. I don't know about you, but the main meat that will be served at both Christmas dinners that I will be attending is ham.  Ham is loaded with sodium!  So, drinking enough water for me shouldn't be an issue!  Staying hydrated will also help to keep you feeling fuller, longer.


6. Feel comfortable with your choices.  Just because you may be denying the extra cookies or extra helping of food at the dinner table doesn't mean you are being rude.  You want to end the night feeling comfortable with what you ate, not guilty.  I know something tough for me is to see everyone else put their hands on the cookie and treat tray.  I have to remind myself that I don't want to go backwards with my results, I want to move forward,  Quite frankly, starting over SUCKS!



Most importantly, know that what you are doing is a lifestyle change. It's not a quick fix, it's something that will keep you feeling great!  The minute you start looking at it as something that is a "pain" to do, or something that is a burden to you,  you will begin to make excuses.  Don't let it happen! 
fitness motivation

That's what I've got for you today!  If you are interested in starting the New Year New You accountability group that begins on Monday January 5th,  please fill out and submit the application below.  Let's start 2015 off with crushing those New Years Resolutions!

I wish you and your family a very Merry Christmas!!!



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Monday, December 22, 2014

Insanity Max 30 Week 2

Week 2 Insanity Max 30, Insanity Max 30, Tabata Workout,  2015 online Health and Fitness  Groups
Insanity Max 30 Week 2

So I officially completed Week 2 of Insanity Max 30!  Yay!!  I have to say, the soreness has died down just a bit but I am still feeling it!  I am proud to say that I did increase my Max Out time with every workout!  The Week 2 workouts are the same as Week 1. As I go in to Week 3, I will be replacing a Tabata Power workout with Tabata Strength.  I had a sneak peek of this workout already and it's a killer on your triceps!  

Week 2 Insanity Max 30, Insanity Max 30, Tabata Workout,  2015 online Health and Fitness  Groups
I Maxed Out!
So I've been asked a lot about what the actual workouts look like.  I decided to do a couple of short videos to show you!  The first is another Tabata Power clip.  I think that's my favorite workout so far.  I love that I can incorporate my daily exercise from the comfort of my own home. I don't have to worry about child care or better yet, going out in the cold!  A HUGE benefit is that my girls are actually watching me live a healthy life.  I had no part of what my daughter was doing in the video below.  Every now and then I pull out my big stability ball and do some ab exercises which is what must have given her the idea.  It makes me so happy that she wants to be active and try out some moves too! If you are a busy mom, you can do this too!  My girls were 1 and 3 when I first started with incorporating home exercises into my day. They are now 3 and 4. At first, of course, they wanted to crawl all over me. Me exercising was definitely not something they were used to seeing! It took a few times for them to understand that while I exercise they can join in with me, play a game, rest, eat a snack, etc.  This is why I, for the most part, stick with 30 minute workouts. Taking care of my kids is not an excuse to not workout.  I am confident that they will be just fine if I take 30 minutes to myself while they are right in the same room as me! 

video

If you've read my Week 1 post, then you may know that Insanity  Max 30 is a 5 day per week workout.  Saturday and Sunday are rest days.  With that, there is an optional weekend workout called Pulse, as well as a 10 minute Ab Attack workout.  Ab Attack can be incorporated any day of the week.  I took advantage of my two day rest last weekend due to some super sore muscles so I decided that this weekend I would give these two workouts a try.  Pulse was a great workout because there was a lot of stretching type moves.  It didn't feel like a waste of a workout though. I still worked up a sweat and felt the burn in my legs.  
Ab Attack is only 10 minutes.  You can do anything for 10 minutes, right?!  Let me just start by saying that I Maxed Out at 45 seconds!  Yes, you are reading that right.  I didn't even make it a full minute before having to take a rest!!  Yikes!  This is a hardcore ab workout that I know without a doubt will leave me with the core ab muscles that I have been aiming for!  Below is a short clip of one of the moves.  I was a little nervous going in to this workout because I know many of Shaun T's ab moves tend to have tuck jumps or just a lot of jumping in general.  I was happy to see that this workout mainly consisted of floor exercises that were EXTREMELY effective! Seriously, my abs hurt to cough!  

video


Ok let's talk nutrition!  As you know, this is a pretty big holiday week.  LOTS of temptations are EVERYWHERE!  As a result, meal planning is super important.  As much of a pain as it may seem, I guarantee it will help you stay on track if you do it! So, this week I am sticking to my basics.  I'm  not trying anything new and I'm leaving a little room to indulge in a treat or two on Christmas Eve and Christmas Day.  What I am focusing on this week is making sure I get my daily workouts in, stick to my meal plan, and fight the willpower!  
Week 2 Insanity Max 30, Insanity Max 30, Tabata Workout,  2015 online Health and Fitness  Groups, Insanity Max 30 Meal Plan, 21 Day Fix Meal Plan
Insanity Max 30 M
Week 2 Insanity Max 30, Insanity Max 30, Tabata Workout,  2015 online Health and Fitness  Groups, Insanity Max 30 Meal Plan, Shakeology, 21 Day Fix Meal PlanSo, you may be thinking, how in the world are you going to fight those temptations?!! Easy!  Shakeology of course! I seriously can not say enough about how much Shakeology has helped me with my nutrition.  First of all, I don't drink shakes all day, contrary to what some people may believe.  You can see in my meal plan above that I eat completely normal foods all day long!  I drink my Shakeology as my breakfast because I really feel like it gets me going in the mornings.  It curbs my cravings and satisfies my sweet tooth right off the bat, not to mention the natural energy it provides.  While I typically stick with my usual chocolate banana shake, I like that I can mix it up (especially at this time of year) with a Peanut Butter Cup, Almond Joy, and Snickers recipe.  I've been drinking it for about 18 or so months and not one time have I thought to myself "I"m sick of this,"  In fact, this is what I look forward to every single morning when I wake up!
Week 2 Insanity Max 30, Insanity Max 30, Tabata Workout,  2015 online Health and Fitness  Groups, Insanity Max 30 Nutrition Guide, 21 Day Fix LunchDuring Week 2, I did try a couple of new dinners that have since been added to my dinner rotation list.  Before I share those, I also wanted to share with you a typical meal that is both 21 Day Fix and Insanity Max 30 approved.  I have to say, I am a creature of habit and like to stick with my Greek Yogurt and fruit lunch; however, since beginning this program, I've been a little hungrier!  So, the other day I decided to ditch my yogurt and make myself a salad.  I didn't have any chicken for my protein, so, I added a little cottage cheese to go with it!  This lunch was more than fulfilling and hit the sport perfectly.  I'm sharing this because a lot of people seem to think that I am always "on a diet" when in fact, this is just my lifestyle.  I eat normal foods, correct portion sizes, and cut out / watch the junk!  It's really as simple as that.  And THAT'S what I teach people in my online accountability groups. 

So, the first dinner that I tried was last Monday.  This came from the Insanity Max 30 Nutrition Guide; however, I did add a little flare to it. It is called Baked Cumin Chicken.  It was really good and I've learned that next time I will make a little extra so that I can use the meat in a salad the next day!
Week 2 Insanity Max 30, Insanity Max 30,  2015 online Health and Fitness  Groups, Insanity Max 30 Nutrition Guide, Baked Cumin Chicken
Baked Cumin  Chicken

The second recipe I tried, also from the Max 30 Nutrition Guide, was Citrus Grilled Steak. I paired it with delicious Sweet Potato Fries. While I do tend to make steak about every other week, I usually stick with the same southwestern seasoning.  This was a nice marinade that I definitely plan on using again.
Week 2 Insanity Max 30, Insanity Max 30,  2015 online Health and Fitness  Groups, Insanity Max 30 Nutrition Guide, Citrus Grilled Steak
Citrus Grilled Steak

So, I think that about covers Week 2 of Insanity Max 30! I have not taken any updated measurements in terms of inches lost; however, I have lost 3 pounds so far!  I love that this intense workout can be easily incorporated into my daily routine and I also love the simple nutrition plan that anyone can follow.  It really does pay off to eat healthy and exercise!  

Week 2 Insanity Max 30, Insanity Max 30,  2015 online Health and Fitness  Groups, Insanity Max 30 Nutrition Guide

If you are thinking that Insanity Max 30 is a program that you may be interested in giving a try, let me help you!  Beginning on January 5, 2015, I am kicking off my New Year New You accountability group.  Through the group I will be providing you with support, motivation, and accountability to help get you through and stay on track with those New Year Resolutions!  The small online (closed Facebook) group provides support, motivation, accountability, and more in order to help you form those new healthy habits! While I am loving Max 30 right now, ANY Beachbody challenge pack program can be used in the January 5th group.  

So, why  not try now?  Every year thousands of people waste money on a gym membership that they only end up using for a month.  There is absolutely nothing wrong with going to a gym, but if you know you aren't going to have or make the time to drive there, why bother? Do yourself a favor and invest in something that you can do from the comfort of your home. Something that will give you FABULOUS results and will provide you with a clear cut nutrition plan in order to reach YOUR goals.  

If you would like more information or would like to reserve your spot now, please fill out and submit the application below.  Please NOTE: I must be your Team Beachbody Coach in order for you to be able to join a group. 

Week 2 Insanity Max 30, Insanity Max 30,  2015 online Health and Fitness  Groups, Insanity Max 30 Nutrition Guide, 21 Day Fix, Online Fitness Support, 2015 New Year New You Challenge Groups
2015 Health and Fitness Accountability 


Have a WONDERFUL holiday week and a very Merry Christmas! 

I hope to hear from you soon! 




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Sunday, December 21, 2014

Citrus Grilled Steak with Sweet Potato Fries


This is a delicious and different marinade for your steak that will leave you wanting more!  This recipe is from the Insanity Max 30 Nutrition Guide.

Insanity Max 30 Nutrition Guide, Citrus Grilled Steak


Ingredients:
  • 1/2 cup fresh lemon or lime juice
  • 1/2 cup chopped fresh cilantro
  • 4 tsp olive oil
  • 4 cloves of garlic, chopped
  • 4 (6-7oz raw lean steak (filet mignon, sirloin, or flank)
Directions:
  1. Combine the lemon juice, cilantro, oil, and garlic in a Zip Lock / resealable bag.
  2. Add steak and marinate - place in the refrigerator for at least 30 minutes. 
  3. Preheat grill or broil on high.
  4. Grill or broil steak for about 5-6 minutes on each side or until there is no longer pink in the middle. (Cooking temperatures may vary depending on the thickness and weight of the beef.)
**As you can see in the picture, I did grill up some sweet red peppers and onions as well. 
Sweet Potato Fries, Insanity Max 30 Nutrition Guide, Citrus Grilled Steak
Citrus Grilled Steak, Sweet Potato Fries, Broccoli



Sweet Potatoes are a typical side dish when we have steak.  I usually just place the whole potato in the oven and bake it; however, I decided to follow yet another Max 30 recipe to make sweet potato fries.  They were delicious!

Ingredients: (Makes 4 servings at 1/2 cup each)
  • 2 (9 oz) medium sweet potatoes cut in to 1/2 in strips
  • 4 tsp olive oil
  • 1/4 tsp ground black pepper
  • 1/4 tsp cayenne pepper
Directions:
  1. Preheat over to 400 degrees F.
  2. Place the sweet potato strips in a single layer on the baking pan.
  3. Drizzle with oil and sprinkle with black pepper and cayenne pepper.
  4. Bake for 30 minutes.  Be sure to turn at about 15 minutes.
Sweet Potato Fries, Insanity Max 30 Nutrition Guide
Sweet Potato Fries

Enjoy!!



Wednesday, December 17, 2014

Baked Cumin Chicken with a little something extra!

If you follow me at all then you know that when it comes to meat, I eat a lot of chicken!  So, I'm always searching for new chicken recipes.  This recipe came from the new Insanity Max 30 Nutrition Guide.  While the plain Cumin Baked Chicken was good, my husband and I just wanted a little extra flavor so I added my own little twist to the recipe.


Cumin Baked Chicken, Clean Eating Recipes, Healthy Chicken Recipes, Insanity Max 30 Nutrition Guide
Cumin Baked Chicken


Ingredients:

  • 4 (6-7oz) boneless, skinless chicken breasts
  • 4 tsp olive oil
  • 1 tsp ground cumin
  • 4 Tbsp fresh made or all natural salsa (no added sugar)
  • chopped cilantro (for garnish)


Directions:

  1. Preheat oven to 375 degrees F
  2. Place chicken in an over proof dish.
  3. Drizzle with oil. Season with cumin
  4. Bake for approximately 15 minutes.  Pull out of oven and add salsa.
  5. Bake for another 5 to 10 minutes or until chicken is no longer pink in the middle.
  6. Add chopped cilantro for garnish.
To complete the meal I served it with 1 cup of broccoli and 1/2 cup brown rice.

Enjoy!!


Monday, December 15, 2014

Insanity Max 30 - Week 1


Insanity Max 30, What is Insanity Max 30, Insanity Max 30 Results, Week 1 Insanity Max 30, Shaun T New Workout, Insanity Max 30 Nutrition Plan
It's here!!

I have successfully and officially completed Week 1 of Insanity Max 30!  Yay!!  It was tough, I am sore, but it is totally worth it!  I LOVE that I have my weekends off too!  For some reason, weekends are the most difficult time for me to get my workouts in so this schedule works out pretty well.  
I wanted to take some time to share my thoughts on Week 1, as well as write about more specific information pertaining to Insanity Max 30.

Insanity Max 30, What is Insanity Max 30, Insanity Max 30 Results, Week 1 Insanity Max 30, Shaun T New Workout, Insanity Max 30 Nutrition Plan
Insanity Max 30 No Time to Cook Guide

Ok so let's talk about nutrition first.  Did you know that 80% of your success when it comes to getting healthy and losing weight comes from nutrition?  You can work your butt off with these workouts but if you aren't controlling the food that is going in to your mouth then you are just wasting your time.  Insanity Max 30 comes with an AWESOME nutrition plan.  In fact, it is extremely similar to the 21 Day fix plan!  If you aren't familiar with how that plan works, let me explain.

Insanity Max 30, What is Insanity Max 30, Insanity Max 30 Results, Week 1 Insanity Max 30, Shaun T New Workout, Insanity Max 30 Nutrition Plan
Insanity Max 30 Food Portion Containers 
First, you decide whether you are to follow Plan A or Plan B in the Max 30 guide.  If you are under 150 pounds then you follow Plan A and if you are over 150 pounds you follow Plan B.  From there, it tells you how many of each food category you get.  If you  have the 21 Day Fix portion control containers (located on the left), then you can use them!  The Insanity Max 30 deluxe kit actually comes with them. If you don't have them; however, no big deal! The serving sizes are listed next to each food on the food lists anyways!


Once you figure out how many of each food category you get, you now get to check out the food lists.  Each color has it's own list and each food has the serving size.  For example, if you'd like to eat strawberries as one of your fruits for the day, it says you can have 1 cup. If you'd like a mix of strawberries and blueberries for variety, you can just fill one cup, or a purple container, with both.   It's pretty simple!  Oh, and I should mention that the foods on each list are listed in order of most nutritional value to least.   That part was really beneficial to me because I noticed that a lot of the foods I was eating ranked lower on the list than I would have thought.

Insanity Max 30, What is Insanity Max 30, Insanity Max 30 Results, Week 1 Insanity Max 30, Shaun T New Workout, Insanity Max 30 Nutrition Plan
Insanity Max 30 Meal
When it comes to eating healthy, lots of people seem to think it means going to the organic section and spending tons of money. It's not!  In fact, the foods that are listed in the Max 30 guide are totally normal foods that you can get at just about any grocery store, even Walmart!  Here is an example of a meal I  had this past week as my mid-morning snack.  I know, it's a big snack! I like to drink my Shakeology first thing for breakfast and then eat what would be considered a normal breakfast a few hours later.

* 4 Egg Whites (1/2 red container)
* Ezekiel Toast (1 yellow container)
* Grilled Red and Green Peppers (1 green container)
* Halo (1 purple container)

Aside from the food lists, there are all kinds of delicious looking breakfast,  lunch, dinner, snacks, and Shakeology recipes.  There is even a DIY omelet and salad bar section where the nutritional value/serving sizes of all kinds of foods are available as you plan it out.

Last but not least, there are a couple of sample meal plans, information on when you should or should not be adding /subtracting food, and of course, a food tracker.


Insanity Max 30, What is Insanity Max 30, Insanity Max 30 Results, Week 1 Insanity Max 30, Shaun T New Workout, Insanity Max 30 Nutrition Plan
No Time to Cook Guide
There is another little gem that comes with the program.  Does anyone out there enjoy eating out?  Do you ever plan something to make at home but at the last minute you end up sitting at a restaurant?  Or maybe some of you have those days where you just don't have time to cook due to kids activities or just being too busy!  There is this handy little No Time to Cook guide that comes with Insanity Max 30! It's even small enough to fit in my purse!  BONUS!  This book seriously has it all!  It's got 10 Tips for Eating Out that are simple to follow, a restaurant guide the tells you what you should try and what you should skip out on with pretty much all types of foods, and it even has information about the Do's and Don'ts of Fast Food!  Restaurants like Burger King, Chipotle, Convenience Stores, Panera, Subway, Starbucks, and more are located in this section.  There is a list under each restaurant with recommended foods and the nutritional values if you are in a pinch or plan to eat there.  Lastly, you will find some information on Frozen Meals.  It's no surprise to hear that those convenient processed frozen dinners aren't exactly the best choice; however, this book does outline the nutrition facts and gives recommendations for popular brans like Weight Watchers, Lean Cuisine, Healthy Choice, etc. If anything, this book is the PERFECT addition to my purse for when I am on the go and/or caught off guard.

Ok so here is my meal plan for this week following Plan A of the Insanity Max 30 Nutrition Guide. As you can see it is all normal foods that you AND your family can enjoy!  I am still incorporating Shakeology in to my daily plan as my breakfast.  A couple nights I even added a second shake in as an evening snack.  I love that I can use this to get my daily dose of nutrients!  

Insanity Max 30, What is Insanity Max 30, Insanity Max 30 Results, Week 1 Insanity Max 30, Shaun T New Workout, Insanity Max 30 Nutrition Plan
Insanity Max 30 Nutrition Guide

How about we talk about the workouts next?! Can you say INSANE?!!  If I'm being honest, I'm not a huge fan of intense cardio workouts.  I was actually on the fence of even purchasing this program because I clearly remember when I did Insanity.  I decided that since each workout was only 30 minutes I would give it a try.  Much to my surprise, I LOVED it!  It definitely kicked my butt and yes, I was sore, but this has to be hands down the most motivational workout I've ever done!  It's about pushing yourself to YOUR Max.  You aren't competing with the others, you are competing with yourself. So what you do is push play and start the work out. You keep up with it for as long and hard as you can.  Once you can't take it any more, you "Max Out."  During that time you take a quick drink, catch your breath, and then jump back in!  It's OK to Max Out!  On the first workout I held strong until the 8 minute mark; however, in another workout I maxed out at 6 minutes 40 seconds!    I also love that there is a modifier track so that you can see the modifier at all times!   

Ok, let me outline the workouts for you:

*Monday: Cardio Challenge
This workout serves as your Fit Test and your introduction to the program. It is 30  minutes of hardcore cardio sequences.

*Tuesday: Tabata Power
Your strength training starts here with a traditional Tabata style "20 seconds on, 10 seconds off" workout structure.  It is plyometric-focused.  

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*Wednesday: Sweat Intervals
This workout is 30 minutes of sweating, screaming, and calorie burning!  Enough said! 

*Thursday: Tabata Strength
You won't actually see this until half way through the month.  You will do Tabata Power twice a week for the first two weeks.  Once you do get to this, Shaun T takes it up a notch in this No Rest, Tabata style workout. Be prepared for lots of push ups, tricep push ups, and tricep dips!

*Friday: Friday Night Fight: Round 1
You prepare all week for this workout! This is just a super intense cardio, butt kicking workout!  It's mind over body while you push yourself to a new Max. 

*Saturday: Rest Day (optional - Pulse workout)
Pulse is a 20 minute recovery workout.  It is low impact with a combo of stretching and small "pulsing" movements. You will still be feeling the burn thought!

*Sundays: Rest Day
You will need this!!

**Ab: Attack:10
Shaun T threw in this additional ab workout if you want to take it to the next level. You can incorporate it after a couple other workouts or you can do it as you wish. It is a 10 minute routine that will get your abs feeling like they are on fire! 


Insanity Max 30, What is Insanity Max 30, Insanity Max 30 Results, Week 1 Insanity Max 30, Shaun T New Workout, Insanity Max 30 Nutrition Plan
Insanity Max 30 
So, there you have it!  This is what you can look forward to for the first week and first month of Insanity Max 30!  This program truly is about pushing yourself to your limits.  There are 150 new moves and there is a modifier for every workout.  There is no shame in using the modifier!  He/she takes the impact down pretty significantly; however, it's still a FABULOUS workout!!  

So, my question to you is, are YOU ready to Max Out?! 
Are you ready to dig deep and push yourself to get those incredible results that you've always wanted?  Don't do it alone! Having support, motivation, accountability, and guidance through the program will GREATLY help you get your questions answered and stick with it!  

Join my New Year New You challenge beginning on January 5th.  Get through the holidays and then get down to business!!  The Insanity Max 30 Challenge Pack is on promotion until the end of this month.  The price will increase in January, so, don't wait!  Save yourself some money now!

If you are interested in the program and/or joining my January Group, please fill out and submit the application below. I will be opening up spots on December 22nd!

Insanity Max 30, What is Insanity Max 30, Insanity Max 30 Results, Week 1 Insanity Max 30, Shaun T New Workout, Insanity Max 30 Nutrition Plan
Insanity Max 30 Results




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Wednesday, December 10, 2014

Clean Eating Cut Out Cookies

Clean Eating Cut Out Cookies, Healthy Holiday Cookie Recipes, Cookie Cutter Recipes
Clean Eating Cut Out Cookies

Let's get one thing straight....I am not a baker!  In fact, I'm not sure what I am worse at, baking or cooking fish!  The girls really wanted to decorate cookies this Christmas and although I did go out and by one of those pre-made Gingerbread Houses, I thought I'd search for some clean eating cookie recipes.  Not to my surprise, my go-to website, The Gracious Pantry, had a great recipe for making cut out cookies!  the cookies themselves are considered a clean eating cookie; however, as you can see I added to the fun and got some icing and candy/sprinkles for the girls to play around with.  If you are staying away from sweets, then just stick with the plain cookies.  Both girls loved making, decorating, and tasting them! It is an added bonus that there is no added sugar in these cookies, but the kids don't need to know that! 

Ok so according to the original recipe, this should make about 18 cookies depending on the size.  I have to say, I must have pretty large cut outs because I only got 6 out of one batter.  So, I did have to make a second batch. 

Ingredients:
  • 1 cup whole wheat pastry flour
  • 1 tsp baking powder
  • 3 Tbsp safflower oil
  • 1/4 cup honey
  • 1 Tbsp vanilla extract
  • 1 tsp cinnamon
  • 1 egg (This is for brushing on the cookies. No egg gets added to the dough.)
  • Cookie Cutters
  • Parchment Paper
  • Additional supplies to decorate the cookies - icing, sprinkles, candy, etc (optional)

Directions:
  1. Preheat the oven to 350 degrees F.
  2. Mix the flour, baking powder, oil, honey, vanilla extract, and cinnamon in a large mixing bowl.
  3. If the dough is so wet that it is stick to your fingers, knead in some extra flour.  If the dough is too dry add a little more oil.
  4. Roll the dough out in to about 1/4 inch thickness and use your cookie cutters to form the cookies. Transfer the cookies to a parchment lined cookie sheet.
  5. Top each cookie with a brush of mixed egg. 
  6. Bake for approximately 8-12 minutes, or until the cookies have a golden glow.
  7. Decorate!! 
Enjoy!!




Monday, December 8, 2014

Top 10 Holiday Gifts for your Fit Friends and Family!



Who out there has some friends and/or family who are in to fitness?  Maybe they are in the middle of a healthy transformation, maybe they are in the maintaining stage, or maybe they are at the beginning stages!  We all know that a popular New Year's Resolution that TONS of people make is to get healthy and lose weight.  Do you have a friend or family member who already made the proclamation to do just that?  I've actually been approached by multiple people in the past few weeks on ideas for their friends, spouses, and other family members who are either in to health and fitness, or would like to make a change.  So, I've compiled a list (in random order) of must haves for anyone who is looking for just that!

1. Let's start with the obvious....NEW SHOES!

Seriously, who DOESN'T love a new pair of shoes?  Especially if you are buying for a female!  Investing in a good pair of shoes can prevent serous injury. Unless your recipient is a runner, I prefer cross trainers. How cute are these Nike Free 5.0 shoes?!!


2. Motivational Tanks

Lots of stores carry these super cute motivational tanks to work out in.  I usually find mine at Target, TJMaxx, and Kohls.  I know Dick's Sporting Goods and Old Navy sometimes have them too. You can also find them online!














3. Jawbone UP24 or Fitbit



I had the pleasure of earning my Jawbone over the summer and I love it!  As for the FitBit, I know people who love those as well; however, I do not have one so I can't speak from personal experience.  The Jawbone UP24 can track your steps, exercise, overall calories burned,  hours slept, and even the quality of sleep.  In addition, you can track your food, drink, calories, nutrients, and even use the UP App Food Score to know if you are eating right.   There is also a cool Smart Alarm as well as Alerts that cause a gentle vibration at the wrist, particularly when you've been sitting too long.  This would make for a great stocking stuff!



4. Workout Clothes

Like shoes, cute new workout clothes are a must have!  You really can't go wrong with things like tanks, shorts, and yoga pants.  You can buy workout clothes pretty much anywhere.  Stores like Target and TjMaxx have some get workout clothes at great prices.  If you are looking to get something a little more high end, www.lululemon.com is a fantastic website!


5. Headbands

If you need something small and inexpensive, then headbands are a good choice.  I prefer the Nike and Under Armor sets.  I usually like the thicker ones because they seem to hold my hair back a little better :)








6. Workout Mats

When I first started with home fitness, I always went to the same spot in the basement to workout.  The carpet was fairly new at the time and within 30 days there was a big worn patch!  So, I invested in a pack of  Gold's Gym mats. It is actually called the 6-Piece Puzzle Mat.  Six pieces was enough for me but if you need a bigger space then two packs may be needed.  Once 6 piece set was only $20 at Walmart and they hold up great!




7. Clean Eating Books

Ok so if you have a friend or family member who is really in to nutrition and eating healthy, then you can't go wrong with a clean eating book. There are TON'S out there.  My personal favorites are the books by author Tosca Reno.  She does a great job at explaining clean eating and her recipes are fantastic!




8. Fitness Program

Of course I'm going to have fitness programs on my list!  I love that I can control when I want to work out without having to leave the house or pay for child care.  In addition, doing workouts that are 30 minutes or less is a bonus too!  Some of the programs that I highly recommend are the 21 Day Fix, PiYo, P90X3, T25, and of course, Beachbody's newest program, Insanity Max 30!  If you are wanting to look in to a fitness program for a friend or family member, contact me at lisamariedecker@yahoo.com and we can figure out what the best choice would be.

9. Shakeology



Lots of people think that Shakeology is just an expensive protein shake when in fact, it's not!  It is a nutritionally dense wellness shake that contains your daily dose of nutrients. It has the proper carb to protein ratio to keep you feeling fuller, longer.  As a result, Shakeology can be used as a complete meal replacement that provides you with energy, curbs your cravings, helps with weight loss, and more!  You get 30 meals out of one supply and on top of all of that, it's all natural!  You don't have to worry about artificial sweeteners that lots of other shakes have.  There are regular flavors, Chocolate, Strawberry, Vanilla, and Greenberry; as well as Vegan flavors (dairy free and does not contain whey protein), Chocolate Vegan, and Tropical Strawberry.

10.  If you really want to impress your friend or family member, you can get something that's called a Beachbody Challenge Pack.   A Challenge Pack is a month supply of Shakeology, a fitness program of choice, discounted shipping, and all sorts of other goodies!  You actually get this at a discounted price when you purchase Shakeology and a fitness program together! Plus, results can be entered for a chance to win $500+!  The December promotion just so happens to be Shaun T's newest released program, Insanity Max 30.

So, there you have it!  That is my Top 10 List, in random order, of what you can get your fit friends and family members this holiday season!  If you have any questions regarding products or even joining an online accountability group, please don't hesitate to email me at lisamariedecker@yahoo.com !


I wish you a safe, healthy, and happy holiday season and hope that you get the gift of health and fitness for your loved ones!





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