Brazil Butt Lift Transformation

Brazil Butt Lift Transformation

This is my favorite workout ever!! There are not many workouts out there that are designed to transform your booty until now!! 

Kati shows the ladies how to LIFT that booty in the 6 week Brazil Butt Lift Challenge!  :) 

Protein Packed Pumpkin Cheesecake Ice Cream

Protein Packed Pumpkin Cheesecake Ice Cream

What you will need :0)

1/2 cup	Low fat cottage cheese
1/2 cup	Plain low fat Greek yogurt
1 cup	Lowfat almond milk, skim milk, or milk of choice
5	Stevia or sweetener of choice to taste
1/2 cup	Pumpkin (canned)
1 tsp	Cinnamon
1/2 tsp	Pumpkin pie spice

No ice cream maker!?! No problem! I have provided an alternative method to make this chilly treat, no ice cream maker required!

Nutrition Breakdown

2	Servings
101	Calories per Serving
2 g	Fat per Serving
10 g	Carbohydrate per Serving
1.6 g	Fiber per Serving
5 g	Sugar per Serving
13 g	Protein per Serving

I love making homemade frozen yogurt in my ice cream maker, so I am always sad when I have to put it away at the end of summer. This year, I decided I would keep it out year round…I mean what’s better than a protein packed frozen yogurt treat at home!?! So, I decided that I would put my favorite fall flavors into my favorite ‘cheesecake’ frozen yogurt base, which turned out to be out of this world good! Pumpkin Cheesecake Ice Cream that is actually healthy…Yes, you heard it here first! I’m thinking something peppermint may be coming in the season to come! 

Method

1

Combine all of the ingredients (except for food coloring) in a blender (or food processor), and blend until smooth.Pour mixture into ice cream maker. Let the ice cream churn for about 20-25 minutes, or until it becomes a  ‘frozen yogurt’ texture. Serve immediately or return to freezer to firm up for another 20-30 minutes and enjoy!

                  If you don’t have an ice cream maker, no problem! Just blend all of the ingredients together, and place everything in a covered container. Place container in the freezer and stir mixture every half hour until it reaches desired consistency.

Cake Batter Cheesecake Protein Shake

Cake Batter Cheesecake Protein Shake (YUMMY!)

I am on a roll here tonight with this cheesecake!!

Ingredients

1/2 cup	Low fat cottage cheese 1
1	Scoop vanilla protein powder
3-5	Drops butter or almond extract
1 tbs	Vanilla sugar free instant pudding mix OR 1/2 tsp vanilla extractanilla sugar free instant pudding mix OR 1/2 tsp vanilla extract
3-5	Stevia packets (or sweetener of choice to taste)
1/2 cup-1cup	Water (Alter this according to desired consistency)
5-10	Ice Cubes (Depending on how thick you like it, use less for a thinner consistency)
Optional:	1/2 tsp xanthan gum
	Sprinkles for topping!

¹ Cottage cheese may sound strange, but TRUST me… this is what makes the ‘MILKSHAKE’ consistency! Also, if you are sensitive to dairy, you can use tofu to get the same consistency!

2. You can get xanthan gum from most grocery stores in the gluten free section! Just a pinch of it makes your shake so thick and creamy!

Greek Yogurt Cheesecake

Ingredients:

For filling:
6oz 0% Plain Chobani Greek Yogurt
1/2 Tbsp Jell-O sugar-free instant pudding mix - cheesecake

For crust:
1/2 cup fiber bran cereal
4 Tbsp water
1 Tbsp unsalted almond butter
1/4 tsp stevia
1/4 tsp cinnamon
1/8 tsp nutmeg

Preparation:

Add the cheesecake flavored pudding mix into the yogurt and stir until well combined. Set yogurt mixture aside. In a food processor or blender, grind the bran to a fine texture. In a small mixing bowl, add the ground bran with all dry ingredients, (stevia, cinnamon, and nutmeg) and mix evenly. Then add the almond butter and water and stir until it becomes moist and sticky. If the batter is still crumbly, add additional water in 1 tsp increments until desired consistency is achieved. Pour the crust mixture into a small 4 inch circular pan. Pack the crust along the bottom and sides of the dish to create a pie shape. Pour the filling on top of the crust and smooth evenly along the top. Refrigerate for at least 20 minutes and enjoy cold.

Enjoy!

High Protein Cheesecake

High Protein Cheesecake

Ingredients:

3/4 cup of fat free cottage cheese
1/2 scoop of protein powder (vanilla flavor works best)
1 packet of Splenda (optional)
1 tbsp sugar free instant pudding mix (cheesecake or vanilla flavor)
4-5 tbsp of fat free milk or water (helps thin out mixture)

Directions

1. Combine all the ingredients in a food processor or blender and mix for about 1 minute until smooth.
2. Top with sliced almonds, strawberries, or nothing at all.
3. Chill for 20 minutes. Enjoy!

Nutrition Facts:

Depending on what types of ingredients you use, this recipe will have about 200 calories, 30-35g of protein, and less than 2 grams of carbs!

Chocolate Cheesecake Protein Shake

Ingredients:

In a blender add:
1 cup fat free cottage cheese (don't worry it's very smooth and creamy when blended).
2 tablespoons fat free sugar free chocolate instant jello pudding.
1 teaspoon cocoa
6 ice cubes
12-14 oz fat free milk

Blend until smooth :0)

Nutrition Facts:

Calories = 360
Protein = 42 grams
Carbs = 44 grams
Fat = 0 gram

Additional Directions:

1. Add 2 tablespoons of Power Butter Sport for a peanut butter cup smoothie. This adds 200 cal, 17g fat, 7g carbs, and 7g protein.
2. Use butterscotch instead of chocolate pudding for a Butterfinger smoothie.
3. Add a scoop of vanilla 100% whey protein and 4oz more of milk for more protein. This adds 150 cals, 1g fat, 6g carbs, and 28g protein - Wow, 72 grams protein!

Protein Peanut Butter Balls

Protein Peanut Butter Balls:

• 3/4 cup peanut butter
• 1/4 cup honey
• 1 scoop chocolate or vanilla protein powder
• 1/2 cup raw oats

Mix all ingredients together in a bowl and form into small 1" balls. Place in the fridge for a few hours and then enjoy.

Coaching in Canada Oct 1st

Coaching in Canada

I know I keep posting a lot about this, but coaching will be available for pre launch in Canada Monday! So for all of my Canada friends, this is some more information from our team coach about it. 

Click here to join our team!

          

Team Beachbody Coaches in Canada Oct 1st!

TEAM BEACHBODY IN CANADA!!!!!

It has been officially announced that beginning on OCTOBER 1st, Canadian residents can become TEAM BEACHBODY COACHES!!! This is something all of us have been waiting a very long time for, and I am excited to be able to extend this life-changing opportunity to my Canadian team members.

Are you READY to become a FOUNDING COACH in Canada and join my team of Team Dynasty coaches?

• How it works: Beginning on October 1st, Canadian residents can sign up to become US Team Beachbody coaches! Because the legalities of the Provincial licenses are still being worked out, as a part of this special Pre-launch program, the business will initially be a US-based business, and will be transitioned seamlessly once the final agreements are in place (expected in 2013). All sales and commissions will be made in US dollars. It is the responsibility of the Canadian coach to report their earnings to Canadian taxing authorities, just as US coaches must do with the IRS.

• What about the Beachbody programs being sold in retail stores in Canada?  - More good news. The price of Beachbody fitness programs such as P90X, Insanity, and TurboFire at Canadian retail locations will actually be HIGHER than the price someone who purchases the same product through a Canadian Team Beachbody Coach! In addition, Beachbody will now be including inserts in these retail boxes at stores like Wal-Mart in Canada encouraging people to register for a free Team Beachbody account to get a Coach to help them with their new program. The other good news is that while Beachbody is fulfilling their contracts to sell products at these retail locations, they are also reserving the right to withdraw the programs from retail locations if they feel it is slowing the growth of the network in Canada. Good news for everyone!

• What are the “rules”? - Pretty simple really:

• You will not be able to “re-sell” Beachbody fitness programs or Shakeology. Your customers will order products through their TeamBeachbody.com account, and you will receive the credit and commissions as their Coach in US dollars.

• You will NOT be able to advertise the Canadian coaching opportunity or hold Opportunity presentations. You WILL, however, be able to run fit clubs, create Beachbody Challenge groups, and sign other Canadian friends and family as founding coaches on your team.

• AWESOME! What do I do next? - I am already compiling a list of people interested in this ground-breaking opportunity so that I can get them up and running as quickly as possible! If you would like to become a Founding Team Beachbody Coach in Canada, EMAIL ME at mdb543@yahoo.com or send me a message on Facebook so that I can add you to my list and let you know as SOON as the sign-up is available on October 1, 2012!

This is going to be a great opportunity for all Canadian's so Sign up here now and get your business going!!!!!!!!

Les Mills Combat Pre-Order

October 1st, 2012

Are you Ready?  Will you STAY with the FIGHT? A workout inspired by ancient warriors and perfected by masters.  The ultimate workout which is intense, fierce, and focused. Les Mills Combat pre-order begins on October 1st,2012 so that you can have this workout at home and in time for Christmas for you and your loved ones, family, and friends.  Les Mills Combat is created by Beachbody, the same company who produces P90X, Insanity, Turbofire, Body Beast, and many others.  Make sure to tell all of your friends about the Les Mills Pump Combat pre-orders so that NOBODY misses out.  Check out this 1 minute video clip and feel like a kid waiting for Christmas again.

Don't miss out and make me your coach to pre-order!

INTENSE 

FIERCE

FOCUSED

WILL YOU BE ABLE TO...

By making me your free Beachbody coach you will be ready to make your Les Mills Combat Pre-Order on the 1st of October.  This will first be available exclusively through a Team Beachbody Coach like myself.  If you do not have a coach yet and are excited about being one of the first people ever to go through this program then feel free to CONTACT ME or make me your FREE COACH so that you are ready to go through one of the most amazing home fitness workout programs in the world.

Happy Friday!!!

Happy Friday everyone!! I hope everyone is excited for the weekend to finally be here!! I have a busy weekend planned. My oldest son is going to be in our local parade for football and so we are spending the evening making signs and getting candy to throw!! I'm hoping that the weather warms up so my husband and I can take the kids to the zoo Sunday before it gets too late and we have to wait until next summer to go. My 2 youngest ones have never been to the zoo and I think they would have a blast!! I know I will!!

Soo with that being said, I am going to be adding some more recipes later tonight after the kids go to bed that I came up with and love, so please make sure you check back. I found a great cheesecake recipe that I would like to share that is high in protein and looks and tastes just like the real thing!!

Kale Chips

Kale Chips

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Ingredients:
1 bunch kale, washed and dried well
Olive Oil Pam Spray
Kosher salt and freshly ground black pepper
1 teaspoon splenda brown sugar (optional)

Directions:


Preheat oven to 300 degrees FTear the leaves off the center rib of the kale and tear into large pieces. Place leaves in a large bowl and drizzle with olive oil and toss until completely coated.Divide kale between 2 baking sheets lined with parchment. Arrange in a single layer and sprinkle with salt and pepper. Place in the oven and bake for 25 minutes, or until crisp. Place in a serving bowl and sprinkle with brown sugar.

****Be sure to place the kale in one layer on the sheet tray. Overcrowding will steam the kale rather than crisp it.

Quinoa-yogurt Parfait

Quinoa-yogurt parfait

 

Layer:
½ cup cooked quinoa
1/2 cup PLAIN Greek Yogurt
1 small chopped apple
a dash of cinnamon
Optional - 1 packet of splenda mixed with the Greek Yogurt
Calories:  310
Protein: 20 g
Carbs:  52 g
Fiber:  6.6 g
Fat:  3 g

Not all breakfasts have the power to stick with you for hours.  With quinoa and greek yogurt together you get the fiber and protein you need to start the day right!

**You can cut the carbs a bit by using less apple or omitting the apple all together.

Bacon and Tomato Chicken

Bacon & Tomato Chicken

Ingredients

8 Chicken Breasts
3 Large tomatoes (or 6-8 roma tomatos) - Seeded and diced
1/3 cup of diced shallots
1 pound of turkey bacon (cooked on the crispy side)
1/8 cup of shredded parmesan cheese
Handful of fresh basil leaves (chopped)
garlic salt(to taste)

Directions

Preheat oven 425 F
Cook the bacon so that it on the crispy side. Drain on paper towels and wash pan throughly to remove bacon grease
Sauté the shallots in pan with a bit of Pam
Chop or crumble up all the bacon
In mixing bowl, toss the diced tomatoes, basil, shallots, bacon, and Parmesan cheese. Add in some garlic salt and set aside.
Place chicken breast between two sheets of plastic wrap and pound thin with the smooth side of a meat pounder. The thinner the better. If you want them really thin, horizontally slice the chicken breast first. Repeat for the rest of the breasts.
Lay the chicken breast bone side up and place a few tablespoons of filling in the center. Rolled up the chicken breast and hold closed with toothpicks. Repeat. There will be a considerable amount of "filling" left over. We'll use that later.
Season the roulades with salt (or garlic salt)
Place on cookie sheet and bake for 20-25 minutes.
Remove toothpicks and plate the roulades topping with the remaining filling.

One of the things you can do with chicken breast is to make them into a roulade. While a roulade can really be anything that you wrap around a filling of some sort (Hostess Ho Hos could be considered a roulade) typically they are some form of meat, usually poultry, wrapped around some tasty ingredients.   

Beachbody Challenge

Do you ever just feel like this?!

Pumpkin Pie Protein Waffles

Pumpkin Pie Waffles

Ingredients

4 egg whites

2 scoops Vanilla Protein Powder

1/4 c oatmeal

1/4 c can pumpkin-only 20 cal.

1/4 tsp pumpkin pie spice

1/4 tsp cinnamon

Combine oatmeal with water in a larger bowl and cook oatmeal in the microwave for 1 min.  Add rest of ingredients along with enough water to make mixture a batter-like consistency.  Cook in a waffle maker and top with a bit of Slenda syrup or spray butter.  You can also make these as pancakes if you do not have a waffle makers.

Apple Pie Overnight Oats

Apple Pie Overnight Oats

Ingredients

1/2 cup oats

1/4 cup almond milk (more if you like your oatmeal more liquid-y)

2 heaping tbsp no sugar added applesauce
1 scoop vanilla protein powder

cinnamon to taste

apple pie seasoning to taste 

Directions

You know the drill- combine everything the night before and cover!
Note: You can omit the protein powder and almond milk and use 3/4 cup liquid egg whites. In this case you may want to add more sweetener. 

These are my new go-to as I make an attempt to start weaning myself off the pumpkin. {gasp!} Probably not going to happen.

Join The Challenge! Get in SHAPE NOW!!!!

Join the challenge! Let's do this together!!! GET INTO SHAPE NOW!!!!

                      

Yes, I want to Join the Challenge!!!

Healthier Version Pumpkin Pie

Healthier Version Pumpkin Pie

Ingredients:

1 Lg can Pure Pumpkin (I used Libby's)

5 Scoops Vanilla Protein Powder

2 Eggs

4 packets of Splenda

Cinnamon to taste

Pie Crust of your choice

Mix the first 6 ingredients together in a large bowl. Prepare pie crust as directed. Spoon pumpkin mixture into crust and bake at 375 for about 30 minutes. (I baked it until the crust just began to brown.) Truly amazing!



MAKE ME YOUR FREE COACH AND HAVE UNLIMITED FREE ACCESS TO ALL OF MY RECIPES AND MEAL PLANS!!!!!!!

Oats and Almond Delight

Oats and Almond Delight

Ingredients:

1 scoops chocolate Protein Powder

1/8 cup ground almonds

1/2 cup oatmeal

Directions: 

Combine all ingredients with a bit of water and microwave for 1 min. Makes a great breakfast!

Nutritional Facts:

Calories:  325

Protein: 27 g

Carbs: 34 g

Fats: 10 g

High Protein Mix

High Protein Mix

Ingredients

1/2 cup of oats

1 tsp ground cinnamon

2 packets of Splenda

1/2 cup of Fat Free cottage cheese

1 scoop Protein Powder

Directions

Prepare oats and cinnamon with water in microwave. Mix in cottage cheese, Muscle Provider and sweetener. Great warm, creamy, high protein breakfast.

Calories:  335

Protein:  37 g

Carbs: 35 g

Fats: 6 g

Peanut Butter and Chocolate Pie

There is nothing worse than being invited to a party or event when you are watching what you eat. I have been there. You usually (or I feel this way) have 2 choices. Give in to the food temptations and wreck your diet and go home angry that you did, or make something that tastes good and is healthy to bring and indulge in that! People wont know the difference and you can go home with a smile on your face like you conquered the world :0)

Peanut Butter and Chocolate Pie

Ingredients :

                                                                       1 cup Splenda
                                                             1.5 cups natural peanut butter
                                                               3 oz fat free cream cheese
                                                               1.5 cups super skim milk

                                                                          Directions:

                                                    Mix in a large bowl with mixer until smooth
                                                       Add 2 scoops chocolate protein powder
                                                                  Half tub of lite cool whip
                                               Put in a reduced fat graham cracker crust and refrigerate

                                                          Chill overnight to soften the crust