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!
You may be surprised that as a stay at home, working mom one of my favorite places to take my boys for lunch is McDonalds.
It's actually the perfect place for my kids to play in a confined area while I work.
We get some fresh air, the kids get to exercise and meet kids while we eat , and I'm not worried about them running off while I get to tap into wifi and get some emails out or blog posts up.
It's the perfect set up actually!
So I know some of you are like what!! How can you go there for lunch being a health and fitness coach!?
What could you possibly eat there.
It's fairly simple and easy actually!
It's called....
Pack your own bagged lunch!
I refuse to fill my body or my children's body with the garbage that is in McDonalds food.
Unfortunatly the options that may look like good choices. Or healthy choices actually are not at all!!
In fact the oatmeal and yogurt just about the same sugar and fat as in an ice cream!
Not to mention the salads are also loaded with fat and full of chemicals.
No thanks!
So thank you McDonalds for allowing me to use your space (get a coffee), but I'd rather bring my own food!
I don't always bring the same food, but today here is what's in my bag!
Carrots, celery and hummus and then grapes, banana and some nuts.
This is a true "Happy Meal". One that makes my kiddo happy and healthy !
Tonight we were all feeling slightly under the weather and I really didn't have much I could make for dinner. I had all intentions of getting to the store today, however that just did not happen!
I bought sweet potatoes a couple nights ago and have been meaning to make them in the oven, however I figured I would make them tonight in a slightly different fashion!
We decided to have breakfast for dinner tonight, so I created these delicious and simple sweet potato hash browns.
Ingredients
2 Yams/sweet potatoes/Jicama
1/2 of a small/medium white onion
3 garlic cloves
2 tbs olive oil
1 tsp cinnamon
1 tsp Himalayan sea salt
Directions
Peel the Sweet Potato. You can use a knife or a potato peeler.
21 Day Fix is a
nutrition and fitness program that makes losing weight so simple, anyone can do
it. Easy-to-follow portion control and 30-minute workouts take the guesswork
out of losing weight to help you see results fast—up to 15 pounds in just 21
days!Whether you want to lose a few
pounds before your next vacation or jump-start a bigger weight-loss goal, 21
Day Fix is the program for you. It’s simple, it’s fast, and it works. If you’re
ready to get serious, 21 Day Fix can help you lose the weight.
Why is 21 Day Fix
effective?
Because it’s so
simple! You don’t have to count calories, points, or log your food into diet
software. With 21 Day Fix, everything is laid out for you. All you have to do
is use the specially designed portion-control containers and do one 30-minute
workout per day. Commit to it for 21 days, and you’re going to love your
results.
What makes 21 Day
Fix unique?
It’s the only fitness and nutrition program
that combines portion-control containers
and world-class workouts. By placing equal emphasis on fitness and healthy
portion control, 21 Day Fix can help anyone lose weight—and keep it off—in a
way that’s simple and sustainable. Whether you want to lose 10 pounds or 100
pounds, you can do it with this program.
21 Day Fix Meal
Plan
Autumn created short but effective workouts that take only
30 minutes a day, along with a simple eating plan that doesn’t require you to
spend hours in the kitchen.
About Autumn
Calabrese-your personal trainer:
Autumn Calabrese is a
celebrity fitness trainer, busy mom, and national-level bikini competitor. She
came up with the idea of a portion-control container system after watching a
client eat an entire 1,300-calorie salad in one sitting because it was “healthy.”
Autumn realized that supersized portions were hurting her clients’weight-loss
success because they were eating too much without knowing it. So shedeveloped
portion-control containers to help people see how simple it is to eat the right
amounts and lose weight easily. And as a single mother, Autumn understandshow
hard it can be to fit exercise and healthy eating into a jam-packed schedule.
What's included in
21 Day Fix?
Essential Package:
• 7 color-coded portion-control containers
• Shakeology® shaker cup
• 6 easy-to-follow 30-minute workouts
• 21 Day Fix Start Here quickstart guide and workout
calendar
• 21 Day Fix Eating Plan that shows you exactly what to do
• 3 Day Quick Fix Guide, Autumn's secret weapon for fast
weight loss
• Dirty 30 bonus workout
QUESTIONS ABOUT THE FIX:
What equipment is
needed?
• Dumbbells or a resistance band are used in some workouts.
• A yoga mat and the Beachbody® miniMAT are helpful, but not
required.
Do I have to do the
workouts, or can I just follow the portion-control Eating Plan?
• Both the workouts and Eating Plan are essential to get the
best results in 21 days.
• If you're worried about being out of shape, we suggest you
follow the modifier and do
what you can, rather
than skipping the workouts entirely. You'll feel stronger in no time.
Can I use other
containers I have at home?
• No, these are custom-designed for 21 Day Fix. Other
containers may have the wrong
proportions and you
will not be successful unless you follow the Eating Plan using
these containers.
• Very few (if any) other containers come in the variety of
sizes needed for 21 Day Fix.
Can I eat out at
restaurants when I do 21 Day Fix?
• Yes! The Eating Plan includes a restaurant guide that
shows you how to practice portion control at your favorite restaurants.
What does it mean when you say "no
off-limit foods"?
• The 21 Day Fix Eating Plan shows you how to incorporate
treats (like chocolate and wine) into the plan . . . and you can still lose
weight.
What makes the 21
Day Fix workouts so effective?
• 21 Day Fix takes all of the guesswork out of working out.
You know which workout to do
each day and can be
confident you're working your whole body efficiently in just 30 minutes a day.
• The workouts yield consistent calorie-burning results,
unlike a treadmill workout that can have very inconsistent and inaccurate
calorie counts.
• The 30-minute boot-camp style workouts keep your heart
rate up throughout, so you have an effective and efficient workout that burns
maximum calories.
• There's a modifier in every workout to show you how to
take down the intensity while still getting awesome results.
• Trainer Autumn Calabrese created a 7-day-a-week schedule
to give you the best results
in just 21 days.
Each day of the week is a different workout, all perfectly designed to avoid
overtraining and keep you injury-free.
What are the
workouts?
7 workouts on 2 DVDs (VHS not available)
Dirty 30 workout**
Total Body Cardio Fix
Upper Fix
Lower Fix
Pilates Fix
Cardio Fix
Yoga Fix
THE RESULTS ARE IN:
The Results in just 21 days have been mind blowing!!!
YOU WILL LOSE BETWEEN 10-15 LBS EVERY ROUND OF THE 21 DAYS...
Best of all this program is SIMPLE, and designed for ANYONE!
STICK to the 21 Day Fix program and your guaranteed to see results!
I hope you all had an amazing Thanksgiving and
enjoyed without any guilt!!!
This week is a brand new week and its time to
get back on track with our health and fitness.
We all need a starting point and there is no
better time than NOW! Yes it is right before the holidays, however, it
will get you in the right mindset for Christmas dinner and all the
festivities.
Stop putting your health off!!! It is the
single most important thing for you to LIVE… yes truly LIVE!
With that said, I want you to get excited for
the new program we have coming out! So many people have an objection to
workouts because they just simply do not have the TIME. Now more than
ever time becomes an issue with all the Holidays just around the corner
everyone is running around, making holiday plans, baking, cooking, shopping and
wrapping- Often times neglecting their own health, nutrition and
exercise. Not only can the lbs really add up during this time of year,
but your health can take a total dive. With all the hustle and bustle,
and stress our immune systems can seriously get compromised and we not only end
up looking like we have a tire around our waist, but we end up getting
sick.
Now is NOT the time to neglect your health! It’s
actually more important than ever to focus on it in order to stay well for all
the celebrating! TIME no longer should be an issue. Because we now have
an amazing program that's only 30 minutes!!! And you will have the opportunity
to be in my very first P90X3 TEST GROUP!
The results will astound you! YES, in only
30 minutes a day you can get some of these amazing results too!
Everyone can find 30 minutes a day- 6 days a
week, to get a workout in! Let’s kick all the excuses! Because let’s get real-
30 MINUTES IS NOTHING!!!! Get the results people work hours for in the gym in a
quarter of the time!
Tony
Horton uses Muscle Acceleration to maximize results and break plateaus.
SO…..What is this Muscle acceleration -
Many
P90X fans were hooked on the science of muscle confusion – which introduced
variety to the workouts and prevented plateauing. P90X3 takes a hint from that success and from
studies showing the most dramatic body transformations happen within the first
30 minutes of exercise. Enter muscle acceleration, a Tony Horton-approved
highly-structured schedule with an incredibly high level of intensity and an
unprecedented variety of moves. The gurus behind P90X3 combined exercises and
added some twists to maximize your time and keep every muscle challenged for a
full 30 minutes. The base kit includes 16 workouts so you are never going
to get bored. There is a variety and mix of different workouts to keep you on
your toes and never get used to a certain routine. Everything from cardio
to strength, pilates, yoga and MMX there is something for everyone!
Who is P90X3 for?
Anyone
looking for tighter abs and leaner muscles, this
program is FOR YOU! AND LETS BE REAL... WHO DOESNT WANT TO FIRM UP?!?!? With
this program you don’t have to have any previous P90X experience in order to
get killer results. In fact, you don't need to have any experience!!! This is a
perfect program for the beginner, not only because you can workout with a
modifier, but there is a large variety of workouts which will help
you discover your fitness style.
For the workout enthusiasts- this program wont
be easy for you either. You will be challenged and pushed to a new level
in order to see your own results in 30 minutes! As Tony says, ”You don’t
get off easy, you just get to finish faster!”
What comes with P90X3?
The
P90X3 workouts comes in 2 kits:
The Deluxe Kit
20 workouts (each is 30 minutes long with the results of
a 60 minute workout)
A Stretch Workout DVD which is designed to keep you well
stretched and eliminate soreness
Rumors say it will include a ‘pull-up assist’
The Base Kit will only come with 16 DVD’s
Here is a sample list of the P90X3 workouts you will
be receiving:
MMx
Warrior Workout
CVX- Cardio Vascular Extreme
Ab Ripper X3
Pilates
Yoga
Agility X
Try-ometrics
Isometrics- alternating lower body and upper body
movements.
Here is a sneak peek PHOTO from the workout!
WAY TO GO LADIES WE DID IT!
Guess what! …. It doesn’t stop there!
If you purchase P90X3 through me as your coach
any time from December 10th – 31st (including Challenge Packs), you will receive an
exclusive P90X3 baseball cap.
A great way to help spread the word about this
revolutionary program and help encourage others to join you!?
We also will be the app available
for you!I am so excited about this
one!!!For the first time the P90X app
is available on Android and iOS (will be available 12/10 on Android).
The app includes P90X guided
workouts, tools to track your reps, weights and progress. There will also be a P90X3
addition which will launch soon!This
App will bring you workout specific tracking modules, scheduling options and
the motivation you need to power through the 90 days. P90X3 scheduling and
tracking will be available on the app for Android on 12/10 and is coming soon
for iPhone!
So when can you get it?
You can be one of the first ones to
purchase P90X3 on December 10th. P90X3 will be released on my site in
which you have a couple of options. There will be an introductory price
of $180 vs $205 for the Challenge Pack.This will include the 90 day workout, the nutrition guide, program
manual, schedule of workouts, shakeology, free 30 day trial of the club
membership, free shipping and a discounted price when you get the package!! Phew--That’s a pretty stinken good deal for
all of that!!!
**Personally I always recommend the challenge pack. This is because Shakeology provides you with all the nutrients your body needs. Exercise alone is not enough, diet is actually 80% of your results! You will also be able to join my test group with this package, which will include meal planning, health and fitness tips, inside information on how to lose weight and keep it off, as well as clean eating info and recipes!!***
Or you can purchase the program
alone at $119.00. The only equipment needed are weights, bands and an optional
pull up bar.Or you can substitute all
with the bands and a door attachment if you don't have a pull up bar!
If you would like to be notified when you can officially
purchase the workout please go to my site and create a FREE account and you will receive an email
from me the minute that it's released! You won't want to wait, this is
going to go fast!
Please Fill out this application to apply to be in my exclusive p90x3 Test group! I am only accepting a select number of individuals who would like to get my support, motivation, and accountability to start and finish this program. The point of this is to get in the best shape of your life in 90 days! I will walk you through every single step of the program using the nutrition guide, the workouts and the 24/7 support of me as your coach in a private closed group. I will teach you how to meal plan, prep and set yourself up for success! This group begins on Jan 1, 2014. Starting out the new year with getting in the best shape of your life! Registration closes Dec. 30th, so don't miss out!
Last weekend I was a Beachbody retreat and my up-line coach made this dish! It was delicious and a total Hit! So I had to get the recipe!
It is a great way to meal prep for the week and have a quick breakfast ready for when you walk out the door!
Just portion it out for the rest of the week for breakfast. Then you wouldn't be scrambling to make your healthy breakfast in the am. Just grab the container and go!
Ingredients:
2 cups old fashioned oats
2 cups low-fat or skim milk or soy milk
1/2 tsp best-quality vanilla
1/2 cup slivered almonds
1/2 cup dried cranberries or other dried fruit of your choice
1 large unpeeled MacIntosh apple, grated (apple should be firm)
4 tbsp ORGANIC/PURE maple syrup
1 Tbs chia seeds (optional)
1/4 cup coconut quinoa granola mix (optional)
Eat Clean Cooking spray
Preparatin:
Preheat oven to 400 degrees. Coat a 3 quart casserole dish or baking pan with cooking spray.
Combine all ingredients in a large bowl. If you are preparing this the night before don't add the liquid ingredients such as milk and grated apple until the morning.
Place mixture in casserole dish. Bake uncovered for 45 minutes.
Tip: If you have more people to feed, simply double the recipe!
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
