Wednesday, November 14, 2018

TRANSFORM:20 - STEP - UP BOOTCAMP


I have a special place in my heart for Shaun T because Insanity Max 30 was the first program that I completed when I signed up. 4 years ago in January 2015, I started my journey to losing the weight after having my first baby. I woke up early before work and pushed play on our DVD player, some days with my newborn in my arms. I swore at Shaun T, I cried, and I definitely did not think my body was actually going to change. After the first month I took photos and I could see it. I was getting stronger, I was losing the weight but it was in month 2 that Shaun T totally rocked my world and took my fitness to the next level. I lost 20 lbs with Insanity max 30. I have never looked back and I have kept the weigh off for 4 years strong - even went through a second healthy pregnancy!! My mission is to help other people achieve a healthy and fulfilling life and give them the same support community my coach gave me as I was starting out!



SHAUN T’S NEWEST PROGRAM COMING IN 2019

“Conquer your mind…so you can TRANSFORM your life.”
It has been 3 years since we’ve had an entirely new workout program from Shaun T. We got to spend a week with him in SHAUN WEEK but it’s now time to TRANSFORM our bodies and minds in 20 minutes a day, 6 days a week, for 6 weeks!

Rather than repeating exercises, Shaun T is going to be dropping a new workout six days a week for the duration of the 6-week program. That means you’ll scorch fat, flatten your stomach, and lean out without getting bored! Plus, Shaun will be releasing new mindset videos on your rest days to make sure you’re sharpening your focus and visualizing your goals.
There’s no weights needed for this program – you’ll be using just your body weight and a step to transform yourself from the inside out!
Transform :20 is great for Shaun T-lovers, as well as anyone who wants quick workouts, minimal equipment, and built-in motivation!! As always, there will be a modifier so you can fit the workout to your fitness level and abilities.

What is TRANSFORM :20?

Total body workout for both the body and mind. Cardio, Strength, and Core Balance work using a Step riser. It is not step aerobics but rather a nonstop 20-minute workout to burn mad calories (!!!), sculpt your body, and build long lean muscles. If you know Shaun T, you know he takes cardio to a whole new level of burn!
20 minute workouts
6 days per week
6 week program
Modifier in every workout

In real time…you will never see the same workout twice! This is one of my favorite parts of these workouts…okay, I have many favorite parts but this aspect is awesome!

Super simple dialed in nutrition plan to help you not only achieve and sustain your goals!

When is it available?
Launches in April 2019 on Beachbody On Demand. BUT, you can get VIP Early Access in January 2019! Fill out this FORM

Who is TRANSFORM :20 for?
Everyone! Shaun T created this program knowing that there are many people who just don’t have the time to work out…not anymore! As a new father himself, he finds less and less time to get a workout in. This is what motivated him to create a program for EVERYONE. And if you’re thinking that 20 minutes isn’t enough for you…just you wait til your first TRANSFORM :20 workout. I speak from firsthand experience..IT IS MORE THAN ENOUGH! And this is coming from The Machine herself đź™‚
When can I start Transforming?
You can join my TRANSFORM :20 Online fitness challenge January 2019 with VIP Early Access. BUT, you can start transforming your life now. Click HERE to get started on your health and fitness journey now as we wait for TRANSFORM :20.
What equipment do I need?
The Beachbody Step

If you are interested in staying up to date on launch and product details complete the form here and I will be the first to let you know when the program is available for purchase.  Plus I am going to be hosting a Transform: 20 customer experience group and if you want support and accountability make sure to complete the application below to get on the list!!!
Looking forward to working with you!!!  It’s time to TRANSFORM your LIFE forever!!!


Monday, November 5, 2018

Spinach and Goat Cheese Crustless Quiche

I love breakfast foods! Anyone else? This is going to be one that you want to eat all by yourself or take to share with others. I love a good quiche and don't get me wrong a pastry bottom is amazing, but not something I can have everyday. 

I typically try to meal prep my breakfasts for the whole week on Monday. I thought, why not add a Quiche to the mix, but to do that, I'm going to need it to be crustless. Today's recipe is Spinach and Goat cheese, but don't worry you could totally add in your own veggie mix and it will still be delicious. 



Spinach and Goat Cheese Crustless Quiche

Ingredients
1 TBLS olive oil
1 tsp salt
1/2 medium yellow onion chopped
1/2 bag fresh spinach
4 oz goat cheese
9 eggs
1/2 cup milk
1/2 cup water
salt and pepper to tast

Directions
1. Preheat your oven to 375. 
2. In a frying pan saute olive oil and onions and salt until onions are translucent. 
3. Add in spinach until wilted down. 
4. While the onions are cooking, whip together the eggs, milk and water and a little more salt and pepper to taste. 
5. Spray the bottom of a 10 inch pie pan with some cooking spray. 
6. Even out the spinach and onion mixture at the bottom of the pie pan. 
7. Pour over the egg mixture. 
8. Crumble the goat cheese and evenly distribute. 
9. Place in the oven for 45 minutes. (make sure your eggs are evenly cooked)
10. Let cool for 10 minutes and enjoy!
I typically cut into 8 pieces and eat 1 1/2 pieces and then put the rest in the fridge and heat up each morning!!!. 

Wednesday, October 24, 2018

Instant Pot Chicken Tortellini Soup



My very first recipe creation and I couldn't be prouder. It's super easy and quick to make, plus yummy on these cool fall days! 

Healthier Creamy Chicken Tortellini Soup

Ingredients
1 TBLS olive olive
1 yellow onion (peeled and chopped)
1 green pepper, seeded and chopped
1 cup diced carrots
2 cloves garlic
2 large chicken breasts (raw or frozen)
2 garlic cloves, minced
4 cups chicken broth
8.8 ounce tortelinni pasta
1/2 cup milk (if you want it creamier use half and half)
1/2 cup parmesan cheese
2 Tablesppons packed frozen spinach
1 TBLS chopped parsley
1 tsp dried thyme leaves
1/2 tsp crushed red pepper (you can leave this out if you don't like spice)
salt and pepper

Instructions
Turn your instant pot on the saute function, on the highest setting. heat the oil in the bottom of the pot. Add in diced onion and stir for a couple of minutes. Add in the carrots and green pepper and stir for 2 more minutes. Add in the garlci and stir until the onions are transclucent.

Add in the parsley, thyme and red pepper, chicken broth, salt, pepper and chicken. Give a quick stir. Cover the Instant Pot and secure the lid. Make sure the valve is set to "selling." Press the manual pressure cook button and set the time to (10 minutes if raw or 15 minutes if frozen) on high pressure. Once the timer beeps, let out the pressure by gentely moving the valve to "venting."


Spoon the chicken out and place it on a cutting board. Cut the chicken into bit size piece and then add it back in the pot. Stir in the tortellini, spinach, Parmesan Cheese and milk. Turn the IP to saute to heat up the tortellini. Once the tortellini is warmed through, ladle the soup into bowls and serve. (about 10 minutes)


Enjoy!!!

Tuesday, October 23, 2018

8 Ways to Start Eating Healthier

Eating healthier doesn’t have to be hard, stressful, expensive, or inconvenient.
It also doesn’t have to happen overnight — so don’t start clearing out your pantry and fridge just yet.
If you want to make lasting, sustainable changes to how you eat, those changes are more likely to stick if you start slow, and just try to add one or two healthy habits at a time.
Once they become part of your regular routine, add one or two more the following week or month.
To help you get started, here are eight tips on how to start eating healthy!

1. Add a serving of vegetables to at least one meal every day

The 2015–2020 Dietary Guidelines for Americans recommends at least 2½ cups of vegetables per day.
“Veggies provide so many valuable vitamins, minerals, and phytonutrients, and when you start adding high-fiber veggies, it tends to crowd out some of the junk food because you’re just too full to fit any more,” says Krista Maguire, R.D., C.S.S.D., and Beachbody nutrition manager.
Some people love nothing more than noshing on a plate of raw veggies, but for you picky eaters or vegetable haters, don’t worry — there are plenty of ways to add more vegetables to your diet without holding your nose.
The key is to find a way of cooking them that makes you want to eat them! Roasting is a great “starter” method: Simply cut your veggies into bite-size pieces, toss with a little oil and salt/pepper, then slide them into the oven.
Here are some easy (and delicious) ways to add veggies to your meals:
  • Pair roasted or sautĂ©ed veggies with your favorite protein and some whole grains.
  • Add beans or pureed veggies to your favorite soup recipe, or sweet potato chunks to a batch of turkey chili.
  • Blend up a Shakeology with baby spinach or other greens as part of breakfast or as a 3pm pick-me-up. Need ideas? Check out these recipes.
Overnight oats in a Mason jar

2. Make breakfast ahead of time

Mornings are busy for everyone, and it’s far too easy to turn to processed cereal, frozen waffles, granola, or breakfast bars filled with sugar and additives.
But if you can carve out a little bit of time on the weekend to plan ahead, you can create nutritious, delicious breakfasts that you can grab on the way out the door.
Here are some ideas:
  • Make overnight oats. All the ingredients go in a jar or bowl, put it in the fridge, and let the magic happen. (Bonus? No. Cooking.)
  • Egg Cups

3. Drink a daily Shakeology

Add Shakeology to your healthy breakfast or blend one up for a healthy snack any time of day.
A daily Shakeology can help address any nutritional gaps you might have in your diet. How? Shakeology includes a variety of nutrients, including protein, carbs, fiber, phytonutrients, antioxidants, digestive enzymes, prebiotics and probiotics, adaptogens, vitamins, and minerals.
If you’re worried about your sugar intake, breathe easy: Shakeology contains seven grams of sugar per serving from a combination of organic cane sugar and fruit powders. (Vegan CafĂ© Latte contains eight grams per serving.)
It’s a great-tasting shake that can be also be used strategically to help curb your appetite, thanks to its fiber and protein content.

4. Drink more water

When you’re well-hydrated, you may notice a difference in how you feel, look, and perform.
But that doesn’t mean you have to start carrying a gallon-sized jug of water everywhere you go.
Ease into it by drinking a glass of water for every non-water beverage you consume.
If you don’t like plain water, drop in your favorite sliced fruit or cucumber, fresh mint, or unsweetened carbonated water.
But it’s not all about drinking water: You can also eat fluid-rich fruits and veggies such as celery, lettuce, bell peppers, watermelon, pineapples, and oranges.

5. Learn what a serving of each type of food looks like

Since the 1950s, food portions and tableware have been increasing in size.
And research reveals that people tend to consume more food and drink when served larger-sized portions and packages, and when using larger plates or bowls.
Researchers from the University of Cambridge and University of Oxford suggest that eliminating larger portions could reduce average daily caloric consumption by 22 to 29 percent in U.S. adults.
To get a better understanding of healthy amounts of different types of food, the Portion Fix container system can help. You simply find your target daily calories and eat the recommended number of color-coded portion containers.
Another option is the 2B Mindset’s Plate It! Method.
2B Mindset is our new nutrition program that arms you with strategies to help you coexist with food in real-world situations, satisfy cravings, and anticipate setbacks before they happen.

6. Cut down on added sugar

By now, it’s no secret that eating too much sugar can contribute to weight gain and health issues.
According to the Dietary Guidelines for Americans (2015–2020), one of the main sources of added sugars (versus naturally occurring sugars in whole foods like fruits) is beverages: “soft drinks, fruit drinks, sweetened coffee and tea, energy drinks, alcoholic beverages, and flavored waters.”
Another culprit? Snacks and sweets, such as cakes, pies, cookies, ice cream, etc.
If you read ingredient labels, you’ll find that most products sold in grocery stores contain added sugar in the form of syrups (including high-fructose corn, brown rice, maple, and beet syrups), glucose, sucrose, fructose, dextrose, and honey, among others.
So, how much sugar should you eat (or not eat)?
The World Health Organization recommends that no more than 10 percent of total daily calories come from sugar (that’s about 200 calories, or 50 grams of added sugar on a 2,000-calorie diet).
The American Heart Association recommends that women should consume no more than 100 calories of added sugar, and men 150 calories, per day.

7. Eat mindfully

Habit, clocks, emotions, rewards, breaks, and social gatherings can prompt us to eat even if we’re not hungry.
But doing this too often can dull our awareness of our body’s natural signals for food and even for feeling satisfied.
If you find that you’re eating ceremoniously more often than eating to quell a grumbling belly, check out this simple four-step process to learn how to gauge hunger.

8. Snack smart

Snacks can be a part of an overall healthy diet — you just have to make sure you’re choosing snacks that will fill you up, not out.
An ideal healthy snack is one that contains fiber, protein, and fat to help you feel satisfied between meals.
And a higher-protein diet overall may also help you lose weight if that’s your ultimate goal: Research shows that your body burns more calories digesting protein than it does when digesting carbs or fat.
One easy way to eat more protein? Try a BEACHBAR. You get 10 grams of protein for only 150 calories.
Plan your snacks! I know for the longest time I thought I couldn't snack, so I didn't buy them, and then when I was hungry I'd eat unhealthy choices. Now, I take time to plan out my snacks and buy them, so I have healthy options. Here's a list of 50 HEALTHY SNACKS

The Bottom Line

The way you’re currently eating is probably a pattern that you’ve learned over the course of your lifetime, so it makes sense that changing that pattern will take time.
Be patient and keep trying!

Sunday, October 21, 2018

Life Balance Bootcamp {LIIFT 4}


Beachbody Super Trainer Joel Freeman is about to release a brand new fitness program and I am so excited to fill you in on it!! This program is called LIIFT4 and is all about building lean muscle and burning a ton of calories. In just 30 minutes, you’ll burn what would normally take AN HOUR AND A HALF at the gym – and you don’t even have to leave your house(that’s my kind of workout)!!! By combining weightlifting and high intensity interval training (HIIT) with a short core routine, you are going to shred and tone your body like never before.


I am  so excited for this program and it comes at the perfect time of year- the dog days of summer when you need something quick and effective to get the job done.

WHAT IS LIIFT 4? 
LIIFT4, the newest training program from Joel Freeman, creator of Core De Force, is a no-nonsense combination of weightlifting and high intensity (HIIT) cardio to build muscle and scorch fat. The moves are based on classic lifting techniques that let you isolate, stabilize and focus each rep on the muscle group you’re working. Every workout ends with a core routine for a full body build and burn that leaves you shredded. There are no gimmicky moves, no overly complicated routines and no opportunity for boredom because you’ll never do the same workout twice. Get it DONE in just 4 days a week, about 30 minutes a day, 8 weeks total. Perfect for this busy time of year and will help you get fit for the holidays
Who is it for?
Women/Men looking to sculpt and get lean, men looking to build and shred, and anyone with a baseline of fitness.

What is included?

You will get a Workout Calendar as well as a Weight Progression Tracker. The program also comes with a nutrition guide to make sure you are eating the right protein, nutrients, and healthy carbs and fats that your body needs.

How do you join us:
Check out the options for  below then fill out my application with your personal selections. I’ll send you a personalized shopping cart so you can get everything you want and need to get into my private success group and be ready to Start. (NOTE: All challenge packs include the resistance bands as well as a Shakeology shaker cup and printed and digital LIIFT4 Program & Nutrition Guide, Calendar & Weight Progression Tracker):
Challenge Packs For Anyone Who Does Not Have Beachbody On Demand
1. LIIFT4 Annual Beachbody on Demand Membership and Shakeology (choose your flavor) – $170
2. LIIFT4 Annual Beachbody on Demand Performance Pack (Energize, Hydrate & Recover) – $170
3. LIIFT4 Annual Beachbody on Demand Membership & Shakeology & Performance Deluxe challenge Pack – $230
4. LIIFT4 Annual Beachbody on Demand Membership & Shakeology & Performance Mega Challenge Pack (1 tub of Energize, 2 tubs of Recover b/c your muscles will crave it, 1 tub of Hydrate & 2 Tubs of Recharge so you can get ultimate recovery for ultimate results) – $445
Accessories Bundles For Those Who Already Have Beachbody On Demand 
(Note: If you already have a Beachbody Coach please contact them to get early access to LIIFT4. I must be your coach for you to gain access to our LIIFT4 LIFE BALANCE BOOTCAMP. If your coach was randomly assigned to you and you are not working with them or if your coach has quit you can request a coach change. Note that in the application below.)
1. LIIFT4 Accessories Bundle (2 resistance bands, Printed & Digital LIIFT4 Program & Nutrition Materials, Calendar & Weight Progression Tracker) – $49.95
2. LIIFT4 Deluxe Accessories Bundle (adds 1 tub of Energize, 1 tube of Recover, Performance Shaker Cup) – $140
3. LIIFT4 Mega Accessories Bundle (adds 1 tub of Energize, 2 tubs of Recover, 1 tub of Hydrate, 2 tubs of Recharge, Core Comfort Mat, Foam Roller, Performance Shaker Cup) – $369
Completion Packs *Must have Beachbody On Demand to Purchase
1. LIIFT4 Shakeology Completion Pack (Shakeology, 2 resistance bands, Printed & Digital Materials, Shakeology Shaker Cup) – $140
2. LIIFT4 Performance Completion Pack (1 tub of Energize, 1 tub of Recover, 2 resistance bands, Printed & Digital Materials, Performance Shaker Cup) – $140
3. LIIFT4 Shakeology & Performance Deluxe Completion Pack (Shakeology, 1 tub Energize, 1 tub Recover, 2 resistance bands, Printed & Digital materials, Shakeology Shaker Cup, Performance Shaker Cup) – $200
4. LIIFT4 Shakeology & Performance Mega Completion Pack (Shakeology, 1 tub Energize, 2 tubs Recover, 1 tub Hydrate, 2 tubs Recharge, 2 resistance bands, Core Comfort Mat, Foam Roller, Printed & Digital materials, Shakeology Shaker Cup, Performance Shaker Cup) – $400
If you sign up or upgrade to a coach account when purchasing your LIIFT4 you will also receive 25% off all future purchases with no obligation to work the business. You can simply enjoy the discounts and the group. 
I can’t think of a better way to win the holidays than with LIIFT4! Crush it 4 days a week, lock down that nutrition most of the time, but enjoy guilt free treat days, have the flexibility to incorporate other activities you love, get amazing results. Don’t miss out. Join us for 8 weeks of fun getting fit while staying flexible.   FILL OUT THE FORM HERE AND I WILL GET YOU PLUGGED IN!!