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.
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!
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
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 ) = ________
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
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 = __________
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.
