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Tuesday, March 29, 2016

Weeks 2 and 3 of 22 Minute Hard Corps


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22 Minute Hard Corps Week 2
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22 Minute Hard Corps Week 3
22 Minute Hard Corps Weeks 2 & 3 are in the bag! As expected, I am still LOVING the program!  The past two weeks I have added in a new Core and Resistance workout and WHEW! That's about all I have to say! 

I am really liking this bootcamp style workout. The moves are simple, effective, and by the end, they leave you dripping in sweat!


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22 Minute Hard Corps Sandbag
I have to say, I can really get used to this 22 minute thing.  As a busy mom who is constantly on the go, squeezing in 22 minutes isn't that tough!! You don't need a lot of equipment and in fact, you don't need a ton of space to do the workouts either.  My "gym" aka the kitchen, does the trick perfectly! I hang my resistance bands right on my laundry room door, I have my weights / sandbag / mat in the middle of the floor, and of course, I stream my workouts through Beachbody on Demand!  Simple as that!  It takes me about 60 seconds to set up and take down / put away!  For March, the sandbag comes with the Hard Corps challenge pack and beyond that, you can get it separately if you want. I have found it to be helpful because I like to use 8 pound weights for some of the workouts and I have my sandbag filled to about 11 pounds for other moves.   I also love that there is a modifier in the workouts.  I can't seem to get push ups mastered for more than about 10 reps!  I truly feel that this would be a good workout for a beginner as well as someone who is more advanced.  There is a range of difficulty that the moves can be done and that includes the short Core workouts too!

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22 Minute Hard Corps Equipment
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As for results, I am definitely seeing them!  I actually don't weigh myself much but I am feeling a difference in my clothes and I am getting more definition specifically in my core and arms.  I've done quite a few Beachbody programs and while I love them all for different reasons, I feel that this program has been the most effective in terms of trying to get those abs to make their appearance! 


 Sneak Peek Workout of Resistance 2

  video

As for nutrition, I will admit, Easter weekend threw me off a bit.  I've been on track for the most part and I have rebounded from some poor weekend choices just fine!  Below you will see my meal plans that I followed for the second and third week of the program.  Like everyone else, birthday parties, day trips, and holidays get in the way of our normal routine.  SO, it's important to plan ahead so that you can be prepared as best as possible!

Week 2
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22 Minute Hard Corp Meal Plan

Week 3


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22 Minute Hard Corp Meal Plan

 I do have some constants that I use daily, which I have talked about before.  I drink Energize from the Beachbody Performance line to give me that boost of energy to really burn extra calories and push harder through my workouts.  I also drink Shakeology daily.  Shakeology is a nutritional shake that provides me with my daily dose of nutrients, which I honestly would not otherwise get.  I personally drink the chocolate flavor and add 1/2 banana, ice, water, and a splash of unsweetened almond milk.  And yes, I do eat at least 4 other meals that consists of actual chew-able food throughout the day too! 

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Chocolate Shakeology

I also tried a couple of new recipes throughout the past two weeks. I obviously got a good deal on strawberries :)  Both of the recipes were a hit for both me and my family so they will definitely be added to the breakfast and dinner rotation list.  

First up I tried a new oatmeal recipe:  Peanut Butter & Chocolate Oatmeal

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Healthy Oatmeal Recipe

 Second, I made some STRAWBERRY FRENCH TOAST, which my daughters LOVED!!!

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Strawberry French Toast

Overall, things are going great here!  I can definitely see myself repeating another round of this program after this first round is complete!  For my other weekly reviews click on the links below:


If you are looking for support and would like to join in on one of my online accountability groups, I am starting my Spring into Fitness group on Monday, April 11th!  I will be running it through a closed Facebook group so only the members of the group can see what is being posted.  I can help you choose which Beachbody fitness program would best meet your needs and we also replace one meal per day with Shakeology for the duration of the group.  If you are not already actively working with a Coach, then I invite you to give it a try! Challenge Groups are what made me fall in love with Coaching! I love meeting new people and seeing how their confidence grows and how many friendships are formed throughout the groups that I run. 



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Spring Health and Fitness Online Accountability Group

 If you are interested in more information on my group or any Beachbody products / programs, please fill out the application below and I will be in touch within 24 hours!!


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Friday, March 18, 2016

Strawberry French Toast

I bought a bunch of strawberries, this week, hence the strawberry recipes, and again, found this recipe from the Fixate cookbook. Breakfast for dinner is a favorite in this house so we tried it the other night and it was a hit!  I'm not surprised :) It's such a simple recipe and took only about 10-15 minutes to prep, cook, and serve!  Give it a try and let me know what you think!

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Strawberry French Toast

 
Ingredients (for 2 servings):
  • 2 large eggs
  • 2 Tbsp unsweetened almond milk
  • 2 tsp pure maple syrup (or raw honey)
  • 1/2 tsp ground cinnamon
  • 2 slices low sodium sprouted whole grain bread (I love Ezekiel) 
  • 1 tsp extra virgin coconut oil
  • 1 cup fresh sliced strawberries

Direction:
1. Combine eggs, almond milk, 1 tsp maple syrup, and cinnamon in a shallow pan; whisk to blend.  
2. Soak each slice of bread in egg mixture for 5 minutes, turning halfway.
3. Heat the coconut oil on a nonstick skillet over medium heat.
4. Add bread and cook for about 2 to 3 minutes on each side (or until desired texture / golden brown)
5. Serve by topping each slice with 1 tsp maple syrup and 1/2 cup strawberries per slice.

This recipe does support the color coded portion control system.  It would be 1 yellow (bread), 1/2 red (eggs), 1/2 purple (strawberries), 1/2 tsp (coconut oil).

If you don't have strawberries you could use any type of fruit! Bananas, mangoes, apples, etc.  


Enjoy!!!

 

Wednesday, March 16, 2016

Peanut Butter and Chocolate Oatmeal



I think I've found it!  THEEE PERFECT Oatmeal recipe!!  I actually found this recipe in the Fixate Cookbook by 21 Day Fix trainer Autumn Calabrese and have no clue why it took me so long to try it!  I will say; however, that I did make some changes based on the ingredients that I have.  


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Peanut Butter and Chocolate Oatmeal


Serves 4 at about 1/2 cups each
Container Counts:  1 1/2 yellow, 1/2 red, 1 tsp (per serving)

Ingredients:
  • 4 cups water
  • 1/2 tsp sea salt
  • 1 cup steel cut oatmeal (I used Old Fashioned Oats)
  • 1 1/2 scoops chocolate vegan Shakeology (I used regular chocolate)
  • 1/2 tsp pure caramel extract
  • 4 tsp all-natural peanut butter
  • 1/2 tsp ground cinnamon
  • 2 Tsp mixed berries (If you add more berries then you do need to add in either a 1/2 or full purple container)

I personally mix my oatmeal / water and then microwave it to save on time.  I microwave on 30 second intervals until cooked to my desire.  After that I added the other ingredients straight to the boil.  The directions below are stove top directions.

Directions:
1.    Bring water and salt to boil in medium saucepan over medium-high heat.
2.   Add oats and mix well. Reduce heat to low and gently boil (stirring occasionally)  for about 20 or so minutes.
3. Add Shakeology, extract, and peanut butter. Mix well.
4. Top evenly with cinnamon and berries. 

I hope you enjoy this as much as I did!!



Friday, March 11, 2016

22 Minute Hard Corps Week 1

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22 Minute Hard Corps

If you haven't noticed, the latest Beachbody buzz is Tony Horton's newest program (which was released last week) called 22 Minute Hard Corps!  I am one week in to the program and am absolutely LOVING it!!  I honestly have never felt so committed to completing a program.  And let's be honest here, it has A LOT to do with the fact that the workouts are only 22 minutes and in that 22 minutes you get an INCREDIBLE workout!!  I work up just as much of a sweat (and then some!) than the longer workouts I do!

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22 Minute Hard Corps Challenge Pack

So, what are my thoughts so far?   How does the nutrition work?  What are the workouts like?  These are the types of questions I've been getting on this new program  so let's get them answered! 

Let's talk nutrition first! 

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22 Minute Hard Corps Nutrition Plan
If you are not new to Beachbody and their programs, then chances are you've heard of their color coded portion control container system. It started with the 21 Day Fix program and has since been implemented in to the programs that have been released.  So, if you've done any of the newer programs like 21 Day Fix, 21 Day Fix Extreme, Insanity Max 30, Cize, or The Master's Hammer & Chisel then guess what?  You don't have to learn a new nutrition plan!  

22 Minute Hard Corps, 22 Minute Hard Corps Results, 22 Minute Hard Corps meal plan, New Tony Horton fitness program, 21 Day Fix meal plan, shakeology, accountability, Health and Fitness Accountability Groups, If you aren't familiar with this type of plan, then let me explain.  With your 22 Minute Hard Corps program, you get a nutrition guide called, Rations for Results. In this guide, you do a simple formula where you are then allotted a certain calorie and container range. So, for example, I am Plan 1 and that means I get 4 red containers, 3 green, 2 purple, 2 yellow, 1 blue, and 1 orange per day.  Once you figure that out, then you can go through the food lists for each container and choose the foods that you like!  While the pretty containers do not come with the Hard Corps Challenge Pack, you are more than welcome to purchase them separately; however, you actually don't NEED them.  The nice thing about this program is that the serving sizes are noted next to the foods, so, if you don't have the container it isn't a big deal. 

Below is my Week 1 meal plan that I have been following as per Plan 1. Some people tend to worry and think that when you are on a plan like this you are starving all day but it's actually just the opposite!  There is PLENTY of food that you can eat among 5 meals and I've actually had several challenge group participants tell me that they sometimes can't get all of their food in each day! 

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22 Minute Hard Corps Meal Plan

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Shakeology
If you follow me then you know that I LOVE my Shakeology.  I drink it every single day and have probably missed no more than 5-10 days in the past 2 1/2 years!  It gives me energy, curbs my cravings, provides me with my daily dose of nutrients, and SO much more! I seriously look forward to it every single morning, which is when I have mine.  Worried about "drinking your meals" as some people say?  Don't!  Look at my plan!  I eat plenty of "real" food throughout the day!! 

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Energize
Another supplement that I incorporate into my day (almost daily) is a pre-workout drink called Energize.  No, it's not required but let me tell you, just like everyone else, I get tired, I'm busy, there are days where I don't feel like doing my workouts, and I just need that BOOST to help push and get me through (which helps with burning calories too!). 





On to the workouts! 

Aside from the fact that the workouts are only 22 minutes, which is PERFECT for a busy mom like myself, they are actually pretty fun!  The workouts are more of a boot camp style and there are 2 days of cardio and core and 3 days of resistance.  The core workouts are only 10 minutes and while they are optional, I do recommend getting them in on the cardio days. 
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22 Minute Hard Corps Day 1

 The workouts descriptions are below:

Cardio 1: This workout has 7 moves and gets your heart pumping from Minute One!  Keep up with the platoon and earn a massive calorie burn! 
Core 1:  This incredible core workout works your lower back, abs, and obliques in a 10 move drill that is 10 minutes long!
Resistance 1: There are 5 simple resistance moves in 3 back-to-back rounds.


Cardio 2: This is basic training, but there's nothing easy about it. It's 3 rounds of 7 exercises, but these moves will push your fitness even further.
Core 2: The reps are doubled!  Test your limits and maximize the burn!
Resistance 2: More resistance, more sweat, and more muscles recruited.

Cardio 3:  With this workout you alternate between floor work and plyo moves for 3 rounds.
Resistance 3:  Now we are adding plyometric strength training to challenge your endurance!

The week one workouts consist of Cardio 1, Core 1, Resistance 1, and Cardio 2.

 Take a peek at Cardio 1!
video


 Take a peek at Resistance 1:
video

What equipment do you need? 

The cardio workouts do not use equipment but you DO need a couple of things for the resistance and core workouts. First of all, you need either a chin-up bar or resistance bands with the over the door attachments (which is what I use). 
Secondly,  you need either a set of medium dumbbells or the Beachbody PT Sandbag!  For MARCH ONLY, the 22 Minute Hard Corps Challenge Pack comes with the sandbag as a special bonus!! How cool is that?!!!
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22 Minute Hard Corps Sandbag

As for the rest of the components of the Challenge Pack, you also get your:

*Quick Start Mission Guide that includes your PT Fit Test so you can track your progress

* Basic Training Action Plan which is a schedule of your workouts and what order you need to do them in. 

* Rations for Results Nutrition Field Guide which includes your food lists, recipes, sample plans, and tons of tips to help your planning and prepping more efficient!  

You even get some free bonus gifts!!
#1: Variable-Resistance Beachbody PT Sandbag (as noted above).  It can weighted with up to 20lbs of sand and used to add resistance to the workouts.
#2: Cold Start Pre-Workout Drill.  This is an additional warm up that you can use to get your body ready for the workout! 
#3: Hell Week Challenge Card: Test your limits with a two-a-day challenge week after you complete the 8 week program.  These take your results to the next level!! 
#4:  Battle Buddy Workout DVD:  In this workout you'll pair up with a "Battle Buddy" to take on this calorie-scorching, partner based workout challenge. 
#5: 24/7 online support: You get 24/7 support, nutrition tips, and personalized fitness advice from the real experts who are there to help you succeed! 

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To top it off, you even get a 30-Day Trial Membership in the Team Beachbody Club, which gives you access to Beachbody On Demand! That means you will be able to access your Hard Corps workouts within 24 hours of purchase and you will also have access to ALL other Beachbody fitness programs! 

Whew!!  Talk about an added bonus!!!  


So, overall, I am LOVING this program!!  It is PERFECT for someone who is busy, who likes both cardio and resistance training, and who needs simple nutrition.  I could not be happier and know that I am going to definitely be doing more than one round of this program!!


If you missed your opportunity in grabbing a spot in my March 7th group, don't worry!  I have a new Spring into Shape group beginning on Monday, March 14th!!  This is the program that I will personally be using through the group!!

If you are not already working with a Coach or you don't know who your Coach is,  you can reach out to me at lisamariedecker@yahoo.com or you can create a FREE account so that I am officially your Coach right HERE!!

What does that mean?  It means that as my customer, you will get personal access to my online accountability groups where I provide daily support, motivation, and accountability in helping you reach your health and fitness goals!  

If you'd like to be a part of my next group, please fill out and submit the application below!! 

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Spring into Shape Health and Fitness Accountability Group



























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