Are you not where you want to be physically, mentally or spiritually?
I wasn't!! Until I learned how to live fearlessly and take control of my own life. Follow me so you too can become FEARLESS AND FIT!
I want to help you to live a life without fear or boundaries! My blog is about living naturally, free of fear & becoming the healthiest & happiest you have ever been!
I love playing up fall with pumpkin and apple flavored everything!!!
So I decided to create these
They are super easy to make!
I first made my homemade apple sauce.
You will need :
two apples cores, and peeled
1 Tbs cinnamon
1 tsp coconut sugar (if you like it sweeter you may need to add more)
Some water
I cut apart 2 apples,
skinned them, diced them and put then in a bowl with some water at the bottom. I microwaved them for 4 minutes or until soft. I then pored about 1 tbs of cinnamon to top along with 1 tsp or coconut sugar and mixed together.
I then threw them in my little baby bullet and blended until smooth.
Once that is blended I mix the rest together :
about 2 egg whites (1/2 cup)
1/4 cup apple sauce
1/3 oats (quick oats)
1Tbs ground flax and chia seeds
Mix well, then cook on the stove like normal pancakes
When I serve them, I layer and stack the pancakes with the extra apple sauce left over - to get the added apple taste in every bite! :)
Whenever eating, I always try to pair a complex carb with a protein. So when I heard of egg white oatmeal, I knew I had to give it a shot, because its the perfect combination of the two!
There are so many health benefits to Oatmeal it is unreal!
Here are 10! 1. Low calorie food; stops cravings.
A cup is only 130 calories! It also stays in your stomach longer, making you feel full longer. You will have less hunger and cravings. 2. Provides high levels of fiber, low levels of fat, and high levels of protein.
It’s on the short list for the highest protein levels of any grain. 3. Stabilizes blood sugar and reduces risk of diabetes (type 2)
The high fiber and complex carbohydrates slow down the conversion of this whole food to simple sugars. The high levels of magnesium nourish the body’s proper use of glucose and insulin secretion. 4. Removes your bad cholesterol (without affecting your good cholesterol).
Many studies have shown that the unique fiber in oatmeal called beta-glucan, has beneficial effects on cholesterol levels 5. Gluten Free safe.
I am gluten sensitive and have no problem with oatmeal. If you are gluten intolerant or have celiac disease there is some cause for concern. Oats lack many of the prolamines (proteins) found in wheat (gluten) but oats do contain avenin. Avenin is a prolamine that is considered toxic to the intestinal mucosa of avenin-sensitive individuals. Oats can also contain gluten from nearby wheat field contamination and processing facilities. Many studies have shown that many celiacs can consume wheat free oats with no problems. 6. Contains lignans which protect against heart disease and cancer.
Oatmeal, like many whole grains, contains plant lignans, which are converted by intestinal flora into mammalian lignans. One lignan, called enterolactone, is thought to protect against breast and other hormone-dependent cancers as well as heart disease. 7. Contains unique antioxidants beneficial for heart disease.
A study at Tufts University shows that the unique antioxidants in oatmeal called called avenanthramides, help prevent free radicals from damaging LDL cholesterol, thus reducing the risk of cardiovascular disease. 8. Protects against heart failure.
A Harvard study on 21,000 participants over 19 years showed that found that men who enjoyed a daily morning bowl of whole grain (but not refined) cereal had a 29 percent lower risk of heart failure.
Guess what grain is most easily found and prepared unrefined – oats. 9. Enhances immune response to disease. The unique fiber in oatmeal called beta-gluten also has been shown to helps neutrophils travel to the site of an infection more quickly and it also enhances their ability to eliminate the bacteria they find there 10. It tastes good!
All oats whether in flakes or groats form have gone through a heat process which gives them their rich nutty flavor. This keeps them from spoiling. They have also been hulled. This process does not strip away all the bran and germ allowing them to retain a concentrated source of fiber and nutrients .
Now you know why I love Oats so much..... Here is the recipe
Because peaches are in season, I decided to create a Maple and Peaches version. You can add whatever spices, fruit or nut to the top if you do not like peaches
You will need:
(serves 1 1/2 to 2 people) :
2 cups water
2/3 cup oatmeal
4 egg whites
cinnamon or other spices
100% pure, natural (organic) maple syrup
1 peach cut up
(other fruit and/or nuts if you wish)
Bring 2 cups to boil in small pot
and add in oatmeal. Cook for a bout 8 minutes, or until oats look soft (will still look watery)
Separate eggs and beat egg whites with a fork until fluffy
reduce heat, slowly add in the eggs and quickly stir in egg whites
Once the mixture looks creamy, take off the heat and poor into a bowl
A Work out for 25 minutes a day can this really work!?
I myself questioned it but believe me IT WORKS!
It's short on time, but big intensity! It takes away all the excuses and its right to the point. It's 25 minutes of focus, intensity, no nonsense or wasted time. It's about getting results in a focused, intense 25 minutes a day. This program will push your whole body to new limits!
There are eleven workouts on nine DVDs. It's a ten week program and each day and week is laId out for you so there are no questions! There is limited equipment required for this program. It comes with resistance bands to use in the Beta phase! The combination of cardio and resistance training is sure to get you fit and ripped if your dedicated to the program!
This program is amazing! For a busy mom of two the 25 minutes is non negotiable! There are no excuses!! Everyone can make time for a 25 minute workout. So who ever you are, regardless of your excuses of not having enough time- you can get in 25 minutes!! I promise, you can find time to fit it in!
I was a little skeptical at first, I have to admit. But the results are seriously amazing!
Haha No but seriously... They are! Here are some of my results!! I have lost an inch in my waste, 5 lbs and feel and look much stronger!! I never thought I could get these results in only 25 minutes a day! It honestly has changed my life. Sometimes working out can become another stress in your life, trying to fit in another hour or two for time for yourself... which lets be honest.. IF YOUR A PARENT CAN BE IMPOSSIBLE!! But having a program that will seriously give you results in only 25 minutes has changed my life! No more stress about can I get my workout in today! I know I can find that 25 minutes. NO MATTER WHAT! - oh yea.. and see totally awesome results from it! :) BONNNUUUSSSS!!!!
Don't believe me....
Here is a word from one of my T25 challengers and her results....
"I LOVE T25! I was drawn to T25 for the sole reason that all of the workouts are only 25 minutes long. I wanted something that was going to give me results but that I would still have time for since I work fulltime. As a runner, I have run many 5ks, 10ks, and a half marathon. When I didn’t lose more than a couple of pounds training for my half marathon, I knew that I needed to try something else. In the first half of T25, I lost 7 inches! My pants started fitting a lot looser and I was getting the results I was hoping for! With T25 and Shakeology, I have lost over 12 pounds and as I finish out the last 2 weeks, I know I will continue to see great results!"
Go Whit!!
Doesn't she look Great!!?
More results are in!!!!
Brittany has been doing T25, shakeology and clean eating! Look at there amazing results in just a little over a month!!!
WOW!!!
So proud of you lady!!!!!
If you'd be interested in joining one of my next challenge groups or want more information email me today! Adesanzo22@gmail.com
Contact me with what fitness program you are interested in and if you would like to participate in my upcoming challenge group for additional support.
When you join one of my challenge groups my job is to make sure you start and finish your program! We will set realistic goals together along with work on meal planning, recipes, tips and strategies for you on how to reach success!
Don't wait, my challenge groups fill up and I limit the amount of participants so that I can give everyone my undivided attention.
Everyone wants to lose weight... and lose it fast!
How about 10 lbs in 21 days!?
Seem too good to be true? Well it's not!
Often the last 10 lbs can be the hardest! So I decided to designed a plan that melt away the last 10 lbs, or to jump start a larger weight loss journey.
I based this program around the book called The Eat Clean Diet Stripped by Tusca Reno.
This is a great book to pick up to learn the best way to shed the fat and learn to eat clean.
However my plan is slightly different. Shakeology is the backbone of my program How to lose 10 in 21 days!
The people who have done my program have seen the best results when also pairing it with a Beachbody workout program.
This helps to push your exercise routine while on this diet. This also allows me to know that you are getting the proper workouts in. It takes away all the guessing when it comes to what to do in the gym, am I pushing myself hard enough, did I do enough reps.. ect.
These 21 days are made up of 3 phases. Phase 1 is to cleanse your body, phase 2 begins reintroducing more food into your diet- fruits, veggies, meat, phase 3 you introduce more fruit, starchy carbs and more fats.
Here is a sample meal plan from day 4-9 (phase 2) of the How to Lose 10 in 21 days diet plan!
This "diet" teaches you about how to eat properly. It will kick cravings, boost your energy, clear your skin, melt away fat and tighten your body!
I focus on eating! How to lose 10 in 21 is not about starving yourself !! It's about eating the right foods, at the right time!
You will not feel deprived instead you will be empowered and see the results you how been wanting and waiting for!
I have had such amazing results in my clients from doing this program I am so proud of them.
Their dedication in the 21 days has really paid off. This diet is not only designed to help shed the weight, but it helps to teach a healthier lifestyle so that you can take it with you and carry it out the rest of your life!
My clients are happy with what their results are and are excited about their new lifestyle change!
Jenna is one of my clients who stuck to the meal plan and started the Insanity program as her workout program. Jenna is feeling great long after the 21 days and is continuing to eat clean and finish her workout program, Insanity!
Her starting weight was 184.5 and after the 21 days is now 172.6!!
Not only has she dropped the weight but has lost a total of 22.5 inches all around her body!
Jenna is feeling great and so excited about her results!!
I am so proud of her for her dedication and hard work!
Wow!!!
Doesn't she look amazing!!
Here is what Jenna had to say about it...
"19 days after beginning my new diet, shakeology, and insanity- I saw a huge difference in myself all around! I've lost weight and inches and I wake up every morning seeing more and more results. My clothes fit me so much more loosely. I see my fat shedding and my muscle forming. I never thought I would get so many compliments so quickly on how different I look. My family, friends, boyfriend, co workers and even customers at my work make positive comments to me everyday. Getting dressed is actually enjoyable to me now! I'm so happy I finally made the decision to start eating right and working out harder and pushing myself. I was never able to do a push up more then once and now I can :) Thank you so much Amie for giving me the motivation to start this new chapter in my life, I'm so happy with my progress and cannot wait to keep pushing myself to the last day of insanity and from then on!"
Jenna decided to make the commitment and these are the results she got! It starts with a choice.. a decisions... WILL I DO IT OR NOT!??!
Are you ready this month to kick all excuses!?
Turn your I can't into I CAN! And I WILL!!
Are you ready to dedicate the next 21 days to clean eating and a workout program to lose the weight, an keep it off for good!?
Lets make September Epic and get bak into those skinny Jeans!
Ask me about joining my next 21 day challenge today! Message me on facebook or email me today!
I hope you will join me on starting a happier, healthier LIFE!
