Cyber Monday

Ok, I have to join in the Black Friday/Cyber Monday fun by giving you an unbelievable offer of my own: For today and tomorrow only, you get a brand new FREE Hip Hop Abs program (a $60 value!) from me with every new Shakeology HD order...that's like getting half off your Shakeology! And it's a great way to start on your health and fitness for the New Year!

You can get your 6-pack of abs without a single crunch! Redeem your offer here!

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.

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.

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

Double Chocolate Protein Muffins

Double Chocolate Protein Muffins :0)

For all you sweet tooth people (and me!!) I have a new recipe that I think you will LOVE!!!!


1 c. almond flour/meal
3 scoops of chocolate whey protein powder
1/2 c. stevia in the raw
1/2 tsp. baking soda
1/4 tsp. salt
2 tbsp. cocoa powder
1/2 c. unsweetened applesauce
2 eggs
1/2 c. water


Preheat oven to 350 degrees. Mix all ingredients together and evenly distribute into 12 muffin tins. Bake 25-30 minutes 

Serving Size: makes 12 muffins
Per Muffin:
Calories: 103
Total Fat: 6 g
Total Carbs: 4.4 g
Dietary Fiber: 1.7 g
Protein: 9.0 g

Chocolate Caramel And Coffee Protein Shake

Ingredients

                                           2 scoops Chocolate Whey Protein Powder
                                                              8 ounces Coffee
                                                              8 ounces 2% Milk
                                                          2 tbsp Caramel Creamer

Cooking Instructions

This shake recipe takes seconds to make and turns protein shakes into something a bit more satisfying. Simply place 8 ounces of brewed coffee and 8 ounces of milk into a shaker cup. Next add 2 tablespoons of caramel creamer. International Delight Caramel Macchiato flavor, for example, is a great choice. Finally add in 2 scoops of your favorite chocolate whey protein poweder.

Shake well, and drink!

Serving Suggestions

Makes 1 protein shake.

For Woman Who Work Long Hours and Have Little Time to Sleep

Lemons fist grew in India, northern Burma and China. The fruit was known for its antiseptic properties and was used as an antidote for various poisons. It was a common belief that lemons could cure plague, jaundice and malaria and that they were a strong pain reliever. A lemon is rich in vitamins C, A, B, B2 and P. Its consumption stimulates the inner secretory glands, digestion and the liver’s function. Several drops of lemon juice in a glass of water or coffee instantly relieve headache.

A glass of lemon juice a day is strongly recommended for people who work long hours and have little time to sleep as it energizes and strengthens the organism.

Lemon aromatherapy is efficient in the case of systematic headaches, fatigue and problems with concentration and memory. Massages with lemon oil enhance your well-being and are recommended during a cold or a flu.

Chocolate Protein Pancakes

Chocolate Protein Pancakes :0)

Ingredients (2 servings):
- 1 banana
- 2 eggs
- 1 teaspoon cocoa powder (if you want a extra strong chocolat tast)

- 30 gr protein powder chocolat flavour
note: for this we used 'mega strong protein' - dominator - brand Olimp

Directions:
- crush the banana
- mix de banana, eggs, protein powder and cocoa powder togheter
- put a bit in a frypan and Bake/fry on a low fire for a few minutes, turn the pancake and bake the other side for a minute

Nutritional facts (1 serving):
Energy: 198 cal
Protein: 25 g
Carbohydrates 15 g (sugar 12,5 g - sugars from the banana)
Fat: 5 g (saturated 1,2 g)
Fiber: 2 g

Sweet Potato Chips

Clean Sweet Potato Chips

Ingredients:

- One medium sized yam, cut in to thin circles

- 1 tbsp oat flour

- 1 tbsp cinnamon

- 1/2 tbsp all spice

- 1 tbsp olive oil

- 1 freezer size Ziplock bag

Directions: *Preheat oven to 350*

1. Slice yams as thinly as possible into circles

2. Add all ingredients in Ziplock bag and shake until evenly distributed.

3. Spray baking sheet with non stick spray and lay yams out evenly.

4. Cook for 20 minutes, then remove and flip them over to cook on the other side. Place back in oven for 

20 more minutes.

Cauliflower taters

How does the saying go? With the good, comes the bad? or is it With the bad, comes the good? 

Either way, my life seems to be evening out lately with both bad and good.

I made cauliflower mashed potatoes tonight and they are so yummy. So, this is good. 

All you have to do is steam your cauliflower and then put it in your blender with pepper, garlic and a splash of almond milk.

This is not only a great recipe for those of you following Beachbody's workouts, but also an awesome idea to get your kids to eat their veggies ;0)

Enchilada's

Ingredients:
5 medium whole-wheat tortillas (5-6″ each)
1 cup shredded extra sharp low-fat cheddar cheese
Fresh cilantro or parsley, chopped, for garnish

Chicken mixture:
3 cups shredded or chopped cooked chicken breast
4 oz green chiles, chopped
1 tsp hot sauce
1 tsp garlic powder
1 tsp ground cumin
1 tsp chili powder
1/2 tsp ground black pepper
1/4 tsp sea salt

Sauce:
15 oz all-natural tomato sauce
2 cloves garlic, minced
1 1/2 tsp chili powder
1/4 tsp sea salt
1/2 tsp ground black pepper

Directions:
Preheat oven to 350*.
Combine all chicken mixture ingredients in a large nonstick pan over med-high heat and cook until heated through, about 5 minutes. Remove mixture from pan and set aside.
Combine sauce ingredients in the nonstick pan; set over medium heat and cook until warm, about 10 minutes.
Spread a thin layer of sauce on the bottom of a baking dish. Divide chicken mixture evenly among tortillas. Fold sides over and place seam-side down in the casserole dish. Top enchiladas evenly with remaining sauce, and sprinkle with cheese. Bake in center of oven for 20 minutes. Sprinkle with cilantro or parsley when serving, if desired.

Protein Cinnamon Roll

Protein Cinnamon Roll

CINNAMON ROLL (1 serving):

*1 scoop vanilla protein powder  

*4 TBSP of egg whites (or you can use 1 egg, calculations based off of egg whites)

*1/2 TBSP water

*1 tsp cinnamon

*1/2 tsp splenda or stevia (I calculated calories with splenda)

FITNESS FROSTING (1 serving):

*1 heaping tablespoon of Chobani nonfat greek yogurt

*1/4 tsp vanilla extract

*a tiny pinch of splenda or stevia to taste (I calculated calories with splenda)

DIRECTIONS:

1. In a coffee mug, mix protein powder, egg white, water, cinnamon and sweetener till blended well.

2. Place in the microwave for about 45 seconds. The batter will rise a ton so make sure you keep an eye on it so it doesn’t spill over. If it is not ready when you take it out just place in the microwave again for 10 seconds at a time until firm.

3. Flip over onto a plate and cut in 2!

4. For the fitness frosting, simply mix your Chobani greek yogurt, sweetener and vanilla extract together until smooth. Then top your little guys.

5. Sprinkle with a little more cinnamon on top for the Cinnabon effect.

6. EAT!!!!

NUTRITION FACTS: 194 cals, 0.7g fat, 6.9g carbs, 2.2g fiber, 37g protein (whoa amazing!)

High Protein Cheesecake!

This is absolutely amazing!!!! I ran out of time to make my lunch and needed to eat and this tastes sooo good!!!

High Protein Cheesecake

Ingredients:

1 scoop of your favorite protein powder

1 Cup of  Greek Yogurt

andddd voila! You have healthy cheesecake ;0)

2 ingredients that taste just like cheesecake. High in protein (about 43-48 grams) and low in sugar!!! Love it!!!

Which Brazil Butt lift workout schedule should I follow?

Which Brazil Butt Lift Workout Schedule should I follow?!

All bootys are NOT the same! So fitness programs should not all be the same for everybooty (hehe) Whether you are a pancake, sponge bob or wide load- Brazil Butt Liftoffers a workout schedule to fit your shape and your goal. 

I love Oxygen Magazine! and I've pinned a million hot fit bods on Pinterest but sometimes I worry that too many women are setting up unrealistic expectations for their body type.

As you are setting your goals, don't wish you have "so and so's" body. Set your goal to have YOUR BEST BODY!

So let's get to work!

There are 4 common types of butts

1. Too Flat or Square

Shape: The flat fanny lacks shape and volume. This butt needs some POW! If you are this type, your straight shape extends from the waist to the thighs with no curves.

Solution: You will follow the "Lift & Shape" schedule. This schedule will help you shape and tone all of the butt muscles for a "volumizing" result! Follow this plan to get rounder and firmer!

2. Pear Shape

Shape: You are CURVY! which is a good thing but a little too big below the hips and a little bit out of proportion. Larger hips & stubborn saddlebags that stick out to the side give you a wide-angle silhouette.

Solution:  You will follow the "Slim & Shape" schedule. This is going to deliver the optimal combo of cardio and toning work. Leandro's signature Brazilian dance moves will slim those bulges while the toning moves with shape the muscles underneath so your butt rounds out BEHIND you, not to the sides. 

3. Too Big

Shape: While your booty is round & full, it's too heavy and busts  ou in the wrong places. Usually flabby and dimply, it's a little too much of a good thing.

Solution: You already have the volume- you just want to slim down and tame the beast. Follow the "Slim & Lift" schedule. Get a little better shape! This schedule will burn fat and lean out the bulges. You'll shape your booty in all of the right places.

4. Combination

Shape: Can't figure out what shape you have? Or maybe you are a lil of ALL of the above? All you need is to remove part of the fat and get some shapely toned muscles to add oomph to your backside.

Solution: You'll follow the "Classic" Schedule for the ultimate booty-beautifying results. You'll work everything in balance to create a bootylicious butt!

So what is this workout all about?

Do you hold yourself back because you’re afraid that the outcome will somehow be negative?

-Reduce the time you are exposed to negativity and negative people
-Stop putting yourself down. Affirm that anything you desire is possible, and it will BE possible – even if you don’t have all the technical skills (with the right attitude, you can learn them).
-Believe in yourself and what you can do! You are stronger than you think!

Chocolate Protein Oats

Chocolate Protein Oats 

Ingredients:
- 1/3 C oats
- 1 scoop chocolate protein powder
- 1 egg white 
- cinnamon
- Almond milk (amount depends on what consistency you like your oatmeal) 
- Handful blueberries 
- Stevia if you are a sweet person 

Directions:
1. Combine everything except protein powder in bowl and microwave for 1 minute. 
2. Add protein powder. 
3. That's it!! 

P90X French Toast

What If I told you that you don't need to stuff your face anymore with those boring egg whites? I mean unless you like the bland flavor first thing in the morning! Here is a recipe to get some protein and carbs in to start your morning workout..



Ready......

P90X French Toast!!!

Ingredients:

2 slices whole wheat bread

3 egg whites

1/2 cup nonfat milk

1/4 tsp cinnamon (optional)

Pure honey

Heat skillet over medium heat, and spray with nonstick cooking spray. Crack egg whites into medium bowl and mix in milk and cinnamon (if using). Cut the bread slices in half, then dredge each bread slice in egg and milk mixture. I normally leave each slice sitting in the egg mixture for awhile until the bread is soggy and has absorbed as much of the mixture as possible. Fry both sides of each slice until brown. Drizzle with 2 Tablespoons pure honey.

P90x Nutrition Plan Servings:

Full recipe is 1/2 protein serving, 1 carb serving, 1/2 dairy serving, and (if using honey) 1 condiment serving.

P.S. I haven’t tried this, but you could try heating 2 Tb. of jam to see if you could make it more syrup-like for drizzling over your french toast.

P.P.S. I’m pretty sure that I only used 3 egg whites in this, but I can’t find where I wrote it down. If it looks like there’s not enough egg mixture to soak into all four slices, you could crack 3 more egg whites into the bowl and just count this as 1 full protein serving instead of 1/2.

Let me know how you they turn out!!!!

Calories. How many should you intake a day?

I wanted to touch base with everyone and their nutrition. I hear way too often that people are going to go on a diet and start counting calories. While counting calories is very important so you know exactly what you are eating, but eating too few calories a day is putting yourself at risk. I was talking to someone yesterday about her nutrition. She hasn't been working out and wants to start and eat healthier. I asked what she was interested in and what her plan was. Her plan was to eat around 1200 calories a day. At her weight and height, this is going to put the body in starvation mode and she will never acquire the results she wants!!! 

Everyone has different caloric needs because everyone is different; genetics, age, gender, body size, muscle mass and activity level.

Everyone has a resting metabolism rate or RMR, which is how many calories are required to keep the brain, heart, lungs and other organs functioning if a person did nothing else. Then you calculate how many more calories are needed to support your daily activities and exercise regimen.

In general it's 25 to 35 percent more than RMR.

If you are only in-taking 1,100 calories a day, sure you will lose weight easy at first, but the pounds will stop coming off or not coming off fast. You will begin to feel stressed, anxiety and sick. Why? Because you were starving yourself. 

When your body goes into this starvation mode, and your body will hold onto any extra fat to survive. Not a great thing if you are trying to lose weight and gain lean, toned muscles.          

Sign up here to go to meal planner to figure out your calories                                                             

1. Calculate your Basal Metabolic Rate (BMR) using one of the equations below:
   Men (Imperial Units/United States): BMR = 66 + ( 6.23 x weight in pounds ) + (12.7 x height in inches ) – ( 6.76 x age in years ) = ________
   Men (Metric Units): BMR = 66 + ( 13.7 x weight in kg ) + ( 5 x height in cm ) – ( 6.76 x age in years ) = ________
   Women (Imperial Units/United States): BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years ) = ________
   Women (Metric Units): BMR = 655 + ( 9.6 x weight in kg ) + ( 1.8 x height in cm ) – ( 4.7 x age in years ) = ________
2. Determine your current fitness level:
   Sedentary: little or no exercise
   Lightly Active: light exercise/sports 1-3 days/week
   Moderately Active: moderate exercise/sports 3-5 days/week
   Very Active: hard exercise/sports 6-7 days a week
   Extra Active: very hard exercise/sports & physical job or 2x training
3. Calculate the number of calories that you require in a day based on BMR and fitness level:
   Sedentary:  Daily calories needed= BMR x 1.2    = __________
   Lightly Active: Daily calories needed= BMR x 1.375  = __________
   Moderately Active:  Daily calories needed= BMR x 1.55  = __________
   Very Active: Daily calories needed= BMR x 1.725    = __________
   Extra Active:  Daily calories needed= BMR x 1.9  = __________
4. Compare. Use a journal to track your caloric intake against your actual weight – this is really the only way to know for sure!

People always tend to "freak" out when they see that they should be consuming the correct number of calories because either they look at the nutritional guidelines on the back of food and it says "based on a 2,000 calorie diet." Obviously not everyone should be eating 2,000 calories. Some more, some less. Or you take for example someone eating to few calories, and they know nothing about nutrition and say to themselves, "What? I'm not eating that much or I'll gain weight!!" 

That's not true! If you are following a proper nutritional diet per say, your metabolism kicks into high gear and burns the extra fat! 

I found that in the past, I was one of those people. I starved myself to a certain extent (not realizing it), and could not get the scale to go down. I did this equation and thought the same thing. After getting frustrated and feeling like crap all day, everyday, I decided maybe I should give it a try. I instantly starting seeing a difference! I not only felt better, but my body was easily able to shed off extra fat and gain lean muscle. 

Beachbody has put a lot of science in all of their nutritional plans. I love the P90X plan because it's simple to follow and I'm not left hungry. I'm eating more and losing weight. If it didn't work, people wouldn't be ranting and raving about their results! 

Remember, if you have any questions, please contact me. I can help you achieve the results you want and answer any questions you may have. I'm not an expert, but based on personal results of my own and helping others and seeing them aspire in their weight loss goals, I know it works.

P90X Banana Scrunch Parfait

I tried this recipe the other day and thought it was absolutely amazing! Breakfasts are sometimes hard for people since most tend to skip it.

Banana Scrunch Parfait 

* 1 Cup plain nonfat yogurt

*1 Scoop vanilla protein powder

* 1/2 cup oats (traditional or quick, not instant)

* 1/2 cup bran flakes cereal, crushed

* 1 Tbsp honey

* 1 banana sliced

Mix protein powder into yogurt and set aside. Mix crushed bran flakes with oats, and heat mixture in skillet on medium heat for about 2 minutes. Drizzle bran flake and oats mixture with honey, stir and heat for about 2 more minutes (until edges of oats are crunchy). You can make as many layers as you like. Scoop some of the bran flake and oats mixture into the bottom of a tall glass, layer with sliced bananas. Scoop some vanilla protein yogurt on top, then repeat the layering process for as many layers as you like… bran/oat, banana, protein yogurt, etc.

P90x Nutrition Plan Portions:

Full recipe provides 1 protein, 1 dairy, 1 carb, 1 fruit, 1/2 condiment.

Pumpkin Protein Bars

I am definitely on this pumpkin kick and wanted to share the protein bars recipe with you!! These are great to take along to events!! 

PUMPKIN PROTEIN BARS

• Ingredients:
• 1/4 cup unsweetened applesauce
• 1 1/2 cups oat flour
• 4 scoops vanilla protein powder
• 2 tsp ground cinnamon
• 1 tsp all spice
• 1 tsp baking powder
• 2 tsp vanilla extract
• 4 egg whites
• 15oz raw pumpkin (If you don't have that available, use libby's)
• 1/2 cup unsweetened almond milk

Directions:

1. Combine wet ingredients in one bowl, and dry in another.

2. Whisk wet ingredients into dry.

3. Place batter in a prepared 8x8 Pyrex dish

4. Sprinkle cinnamon on top

5. Bake for 25-30 minutes 

Cauliflower Pizza

It's a rainy day here in Ohio today so as I am sitting here thinking about a recipe I can make for lunch since the hubby has school tonight, I thought of Cauliflower pizza!! Most people tend to reach for those comfort foods on not so great days, and now here is a recipe that not only tastes just like a regular pizza, but it's extremely healthy!!!!

Cauliflower Pizza

Ingredients 

1 Large head of Cauliflower

**You need a cup and a half for each pizza**

1 Cup shredded low fat mozzarella cheese

1 Egg Beaten

1 tsp dried oregano (we used fresh, but you don't have to)

1/2 tsp crushed garlic 

1/2 tsp garlic salt

Tomato and seasoning for make your own sauce (See below)

or

Pizza Sauce 

Toppings of your choice!

Directions

You can "rice" the cauliflower in several ways. First is to remove all the the leaves and stems and chop the florets into chunks.

Place in a food processor and pulse until it looks like grain.

Place the riced cauliflower into a microwave safe bowl and microwave for 8 minutes. There is no need to add water.

IF YOU DO NOT HAVE A FOOD PROCESSOR...

You can also rice the cauliflower using a cheese grater. It takes a little longer, but gets the job done!

*I did not put my cauliflower in the microwave when I used the cheese grater. 

NEXT

Preheat oven to 450 and spray a cookie sheet with non-stick cooking spray.

THEN

* Mix all ingredients together in a large bowl.

* Once it is all mixed, form into a 9" round pizza 

* Stick pizza in oven and bake for 15 minutes or until crust appears to look "finished"

* Take pizza out and add the toppings and sauce

You don't need to go crazy on the cheese on the top as there is quite a bit of cheese in the crust :0)

** For the sauce, you may use pizza sauce, but I choose to stay away from that with all of the sodium content. I took a large tomato and through it into a blender and added crushed red pepper and italian seasoning to it. **