In this move of the week, Autumn demonstrates proper technique for a squat deadlift row. She breaks down this rather complicated exercise into three simple movements to make sure your form is correct. She also explains how to turn this single move into a high-intensity workout. I’ll be running this circuit this afternoon! Stye tuned for feedback! Who’s in with me???
Month: March 2015
Micronutrients vs. Macronutrients
Do you count calories? Are you familiar with macros vs. micros in your foods? Macronutrients are basically “Food 101”: protein, fat and carbohydrates. The Basics. The numbers that the average person will look at when determining whether or not they choose to eat whatever it might be. Some of us count macros but we choose…
Take Your Life Back Thursday!
This is how we do!! My clients are THESE women! They learn to be empowered and how to LIVE life without sitting on the sidelines. They are not held down by body image disorders, they are not quitters, they are STRONG and they learn how to eat for goals and without DIETING!! I can help…
My NEW Pre-Workout Drink!!
Imagine you’re a car – you’re running on fumes and you get to the big E for EMPTY!! You’re stuck. You no longer have fuel to run. The same scenario happens with your body if you aren’t getting the proper nutrition. Most people focus on post-workout nutrition but forego the very important pre-workout nutrition that…
Banana Hazelnut Protein Pancakes
Banana Hazelnut Protein Pancakes with Coconut Vanilla Shakeology Glaze Sunday Funday is always meal prep time in our house and also a day that we will enjoy something other than eggs, spinach or oatmeal for Breakfast. Today called for something that was a little indulgent but not off our Flexible Diet! What happens when you…
Quest Bars or PB2 on the 21 Day Fix???
1. PB-2 aka powdered peanut butter with the fat removed. Pros- less calories than regular peanut butter. However it does count as one of your teaspoons. You can use a little more since their are fewer calories but I prefer the real version of full fat Almond Butter! Fat keeps you fuller, longer and the…
Summer Body PREP!!
We are OFFICIALLY on a countdown to warmer weather, shorter shorts, sleeveless tops. backless dresses and beach attire! If I asked you right now, to GO put on your BATHING SUIT and take a picture – what would the image staring back at you reflect? Would it be an example of a healthy nutrition plan…
Andrea’s Asian Turkey Lettuce Wraps
In need of a fast, high flavor dish that your whole family will enjoy? This is a constant at our house. Feel free to switch it up to suit your taste! Andrea’s Turkey Lettuce Wraps Ingredients: 1 package extra lean ground turkey 1 package mushrooms, chopped (I use Organic White Beech Mushrooms or Shiitakes) 1⁄2…
Let’s talk Superfoods! All hype?
I don’t know about you, but I really care about what I put into my body. If I see a label full of chemical concoctions that I can’t even pronounce I put it right back on the shelf where it belongs. “Chemicals in our food today, (which are all “A OKAY” with the FDA) are,…
FlapJacked Protein Waffles!
Sunday is the one day of the week where we like to mix-up our breakfast routine. This week we were thrilled to try our new FlapJacked Buttermilk Protein pancake mix! We decided that we wanted waffles instead of pancakes so we made few changes. We made the regular batter recipe (doubled as this was for…
What’s In Your 21 Day Fix Extreme Kit?
Here’s a quick look into the containers and what they are for! I’ve also covered how you will calculate your calories per day and how many containers you’ll be eating per day!
Pasta Transformation! Zucchini Spaghetti with Basil Pesto
Love pasta? Love noodles? Trying to cut the carbs? Get ready, I’m going to change your life! Well, not literally but maybe just a little in the food department! My new kitchen toy is Sur La Table’s Vegetable and Fruit Spiral Slicer. You can use this with Zucchini, Carrots, Beets, Radishes, Potatoes, Bell Peppers, Onions, Apples…
Chicken Breast with Sautéed Mushrooms
Mushroom lovers, this is for you! These mushrooms sautéed with garlic and sherry vinegar are incredibly flavorful, you’ll want to put them on everything. (Leftovers taste great in an omelette!) Total Time: 48 min. Prep Time: 10 min. Cooking Time: 38 min. Yield: 4 servings Ingredients: 1½ tsp. olive oil, divided use 4 (4-oz.) raw chicken breasts, boneless, skinless 4 medium…
What’s All the Hype Behind this Super Foods Shake?
If Shakeology is the healthiest meal of the day, why is it so expensive? At just over $4 per serving, Shakeology is an incredible value. Each serving packs up to 17g of protein per serving along with whole-food nutrition from some of the most nutrient-dense superfoods on the planet. This combination of amino acids, vitamins, minerals,…
Air Popped Popcorn with Coconut Oil #21DFX
21 Day Fix Snack HACK! There’s no point in even trying to hide the fact that I love popcorn! It’s a snack I got addicted to when I was in college. Every afternoon I’d make a bag of microwave popcorn (GASP)!! Now I know better and choose to make my own with Organic non-gmo kernels…
Cauliflower Mock Mashed Potatoes
I’ve been following a Macro based meal plan since January and am always on the hunt for lower carb options of foods that I love – like Mashed Potatoes! I made these last night and my husband couldn’t get enough! He was amazed at how rich and cream and just how much this tasted like…
People Pleaser??? STOP!!
Thought for the day! Are you a people pleaser? Do you care too much about what other people think of you? WHY?? Try to let go of that mentality. It will cause you nothing but stress and anguish. You can never please everybody. You have to do what makes you happy, what floats your boat,…
LIVE Demo of Beachbody on Demand!
Here’s a super short tutorial on how to use Beachbody on Demand. Simply go to your Team Beachbody page and you’ll see the Beachbody Club Menu at the top left! After you click the menu, follow these tips! If you don’t have the Beachbody CLUB membership – follow THIS LINK to get started! Leave your questions…
My Advice for Fitness Instructors and Trainers
I see these people quite frequently. You know the type – the instructor that attends every single training, certification etc. and talks about them incessantly – always looking for that pat-on-the-back, that compliment, etc. I believe in specializing. Taking on a couple of things and devoting your time and energy into those things and being…
Save your FACE! Sun kissed glow with NEW Bronzers!
We all love the Oompah Loompahs but let’s face it, not one of us wants to look like one! Over the counter self tanners don’t work, they stink and they can leave you ORANGE!! I’ve seen some pretty bad spray tans and cheap Bronzers do the same thing. Classy ladies know the secret and they…
NEW!! Club & Shakeology Challenge Pack!!
NEW CLUB & SHAKEOLOGY® CHALLENGE PACK With this Challenge Pack, you have access to an assortment of our most popular fitness programs (everything in the Member Library)!!! Here’s what’s included: A 90-day Premium membership to the Team Beachbody Club with Beachbody On Demand. (After 90 days, you will be charged the quarterly Club membership price). 30-day…
Beachbody on DEMAND FAQ’s
You’ve heard the buzz and you want to check it out but FIRST you want the 411! Look now further – it’s all RIGHT HERE ORDER NOW! What is Beachbody On Demand? It’s Beachbody’s digital service that lets Team Beachbody Club members stream workouts directly to a desktop, laptop, tablet, or mobile device, wherever you…