Monday, July 18, 2016

Country Heat




What is Country HeatTM?
Country Heat is a high-energy, low-impact dance workout that’s so simple and so fun, you’ll love it from the very first step. Each 30-minute routine is packed with easy-to-follow dance moves set to the hottest country music around.
All you have to do is follow along and before you know it, you’re scorching calories, burning fat, and melting away the pounds as you reshape your entire body—all in just 30 days.



What makes Country Heat effective?
Because it’s the workout you’ll actually stick with! Country Heat makes it fun and easy to get fit.
  • 5 high-energy dance workouts and 1 Dance Conditioning workout give
    you all the calorie-burning benefits of a great cardio workout while
    using every muscle in your body to fire up your metabolism.
  • No complicated moves, no weights or equipment—just follow along for
    30 minutes.
  • Dancing to country music is such a blast, it barely feels like a workout!
  • Autumn’s foolproof portion-control container system and Eating Plan let you lose weight by eating what you want in just the right amounts. 

Challenge Packs

Before you dance off the pounds with Country Heat, you’ll want to fire
up your nutrition to help you get the best results from every workout. In addition, you’ll want the support you need to achieve your health and fitness goals. That’s where the Country Heat Challenge Pack comes in. Start your fitness journey with these all-in-one packages:

Country Heat and Shakeology Challenge Pack:


  • Country Heat Base Kit
  • Your first 30-day supply of Shakeology*
  • FREE 30-day premium trial membership in the Team Beachbody Club, so you can stream your workouts with Beachbody On Demand.† 


What makes Country Heat unique?


Country Heat features the hottest country music—once you hear it, you have to start moving! There’s no choreography
to remember, just follow along for a cardio workout that will keep you burning calories for 30 minutes. And when you add Autumn’s strength-building Dance Conditioning workout and portion-control nutrition plan, you’ll see why even people who think they don’t like exercise will love dancing to Country Heat.


Autumn Calabrese is your personal trainer.
Autumn Calabrese is a celebrity fitness trainer, professionally trained dancer, nationally ranked bikini competitor, and working mom. Her breakthrough hit workout 21 Day Fix® and follow-up 21 Day Fix EXTREME® have been Beachbody’s top- selling programs for the past two years, and her FIXATE® cookbook has sold more than 350,000 copies. She is also co-creator of the recently launched The Master’s Hammer and ChiselTM workout program.

She has held certifications from the National Academy of Sports Medicine (NASM) and the American Fitness Professionals & Associates (AFPA). 



RESULTS







Monday, March 28, 2016

Feta, Sundried Tomato and Lentil Salad

I made this Feta, Sundried tomato and Lentil salad for Easter brunch yesterday and well, it's AMAZING!!!! 

It's super quick and easy to make - try it out, SHARE the recipe to houseboats for your friends and then let me know what you think!! 



INGREDIENTS:
12 tablespoons extra virgin olive oil
8 tablespoons white wine vinegar
1 teaspoon dried thyme, ground
1 cup drained coarsely chopped sun dried tomatoes packed in oil (I use Trader Joe's which has Italian seasonings)
4 cups lentil (again, trader Joe's which are pre cooked!)
2 cups crumbled Feta cheese

DIRECTIONS
In a large bowl whisk together oil, vinegar, thyme, tomatoes. 

Toss lentils well with dressing and gently stir in Feta and ENJOY!!!๐Ÿ˜‹

Sunday, March 20, 2016

Cinnamon Quinoa Breakfast Bar

One of my absolute favorite quinoa recipes, and it's for BREAKFAST! 

This quinoa, cinnamon bar is to die for! Okay, maybe not literally. But honestly, it's DELICIOUS! 

We like to top ours with all natural peanut butter or almond butter and a few berries (your choice) and it's just delicious and perfect! 

You can also make these ahead of time and refrigerate through the week.

I typically make two batches and then freeze the second, in small Pyrex containers with 2-3 bars in each. 


My kids (19 months and 4) and my husband even approve! So I consider this a grand slam!

Here is the recipe, ENJOY! 

INGREDIENTS:

2 1/2 cups quinoa, cooked and cooled

4 eggs, beaten
1/3 cup almond milk
1/3 cup maple syrup (optional)
1 teaspoon vanilla extract
1 tablespoon cinnamon

DIRECTIONS

  1. Preheat the oven to 375ยบF and place the quinoa in a large mixing bowl. Line an 8-by-8-inch baking pan with lightly greased parchment.

  2. In a small bowl, whisk together eggs, almond milk, vanilla extract, and cinnamon until thoroughly combined. Add maple syrup (if using) and whisk.

  3. Add egg mixture to cooked and cooled quinoa. Stir with a large spoon to combine. Pour into the parchment-lined baking dish and spread it around to ensure that it’s even.

  4. Bake for 25 to 30 minutes until set and golden.

  5. Using parchment, remove bake from pan as soon as possible so that it doesn’t steam.

  6. Cool completely and cut into squares. Serve with a dollop of nut butter.

Saturday, March 5, 2016

90 Days to Excellence - Beachbody Leadership Training, with Craig Holiday


I am SO excited to have found these mp3 recordings from Criag Holiday's trainings! 
I have hears so many other Top Coaches, such as Traci Morrow, Melanie Mitro and Scotty Hobbs dote on the amazingness, clarity and time management strategies that comes from Craig Holiday's  trainings - I can't wait to get started myself!

TAKE THIS TRAINING WEEK BY WEEK and spend time applying each into your business. You may also benefit from having an accountability buddy, and your own coach is always available to you for that!
Here we go:
Week 1: Getting started right.
Week 2: Why Relational Marketing?
Week 3: 10 Points to a Great Leader.
Week 4: Managing Your Time.
Week 5: How to Start a New Coach.
Week 6: Passion- The Defining Difference.
Week 7: The Glue- What Holds this Business Together.
Week 8: Self Esteem- “Hand Me Downs” and Overcoming the Past.
I would love to hear what you experienced in your Beachbody Business after applying these strategies, share in a comment below!!!

RECIPE: Watermelon Mint & Feta Salad

I found this recipe off of pinterest a few summers ago, but just couldn't get myself to actually try it. This weekend (Memorial Day weekend!), we have a party or cookout to be at every single day. I needed something quick and easy that I could either make in bulk OR quickly, each day, to take as a side dish. 
I finally caved and tried this out today and Oh. My. Gosh! I don't know WHY I waited so long! It's absolutely delicious, no cooking involved and takes less than 10 minutes to make this salad. 
I had my three year old son and husband try it out and even they loved it! Give it a try, I promise, it will be a favorite at your table or party.


INGREDIENTS:
2 Tbsp. extra-virgin olive oil
2 Tbsp. fresh lemon juice
¼ tsp. sea salt
¼ tsp. ground black pepper
1 dash hot pepper sauce (like Tabasco®) (optional; to taste)
3½ cups cubed watermelon
2/3 cup crumbled feta cheese (about 2½ oz.)
3 Tbsp. chopped sweet onion (like Maui or Vidalia)
1/3 cup chopped fresh mint leaves
DIRECTIONS:
1. Combine oil, lemon juice, salt, pepper, and hot sauce (if desired) in a medium bowl; whisk to blend. Set aside.
2. Combine watermelon, cheese, onion, and mint in a large serving bowl.
3. Drizzle with dressing; toss gently to blend.

RECIPE: Sweet Potato and Roasted Red Pepper Bisque

I LOVE this soup/bisque recipe from the Ultimate Reset. The recipe below is ingredients for ONE serving. I typically multiply everything by 4 so if I'm NOT on the reset, I can serve my family and if I AM on the reset, I can have soup ready for lunch and dinner when needed!


Ingredients
  • 1 sweet potato (aka garnet yam)
  • ¼ red bell pepper
  • 1 cup vegetable broth or water
  • 1 tsp. finely grated peeled ginger root
  • 1½ tsp. extra virgin olive oil
  • 2 tsp. miso paste, diluted in 1 tsp. hot water
  • Tamari or Bragg® Liquid Aminos, Himalayan salt, and herbal seasoning (to taste)
Directions
Peel and cube sweet potatoes. Cook in boiling water until tender. Drain and set aside. Meanwhile, roast a whole red bell pepper on gas stovetop or grill, turning frequently until evenly charred on the outside OR in your oven at 400 degrees for 15 to 20 minutes, turning every 10 minutes or until skin is charred.
Put pepper in bowl and cover with towel for 10 minutes to steam. Clean off skin and seeds by running under cool water. Remove seeds, cut in quarters, and chop one quarter into ½-inch cubes. (Set remainder of pepper aside for another use.)Place sweet potato, pepper, broth or water, ginger, oil, and miso in blender. (If you want chunky soup, set aside some chunks of pepper.) Blend thoroughly, adding more liquid to achieve desired soup consistency. Transfer to a pot and gently heat on low until hot. Add tamari or aminos, salt, and seasoning as desired.


RECIPE} Zucchini Taco Boats!

I always love to try a new recipe, but it's not so much fun if you idon'thave a test group to try it on, right??

When my family came into town this week, I decided it was the perfect audience and time to try out this clean, Zucchini Taco Boat recipe! 

One of my favorite things, is to find a recipe that can be modified to follow the guidelines and nutrition plan for whichever Beachbody program I'm following, such as 21 Day Fix, 21 Day Fix Extreme, or The Master's Hammer and Chisel. 



This recipe was SUPER simple and a total hit! My parents loved it and even my 16 month old daughter ate 3 zucchini halves! I'm definitely going to be adding these to my list to make again!


INGREDIENTS:

5 medium zucchini
1 1/2 pounds ground turkey
1 medium onion, diced
1 Cup diced sweet peppers, diced (red, yellow, orange, use what you have)
*Homemade Taco Seasoning (recipe found here)
1 cup salsa
1 1/2 cups Mexican shredded cheese blend
optional toppings: Greek Yogurt, sour cream, cilantro



DIRECTIONS:

Preheat oven to 400 degrees F

Wash and scoop out the insides of the zucchini with a spoon or melon scooper and chop them and place into pan.

Place the scooped out zucchini shells into a 9 by 13 baking dish (depending on the size of the zucchini, you may need an extra dish)

Toss scopped zucchini, peppers and onions  into a pan, lightly sautรฉing then add ground turkey

Once the turkey is browned, add the seasonings, salsa and 1 cup of cheese

Continue to cook until cheese is melted

Fill zucchini with this mixture then top with remaining cheese.

Cover with foil and bake 20-25 minutes or until zucchini is tender.

Enjoy with optional toppings!


*Pretty Fit Mom TIP: I make my taco seasoning in bulk, and save it in an old glass salsa jar, so that I'm able to use it quickly and easily!

Leave your comments below and let me know if you and your family enjoyed this!!

Sinless Cookies!


One of my favorite pastimes when the boredom strikes, is to cook and BAKE! But, I don't need to eat all that stuff and I have a hard time keeping from it at times! ha ha

So - - - in an effort to combat this, a couple years ago I went on a hunt to find the best and simplest recipes out there, that would calm my craving for the hobby AND the sweet tooth, without adding a tire around my waist. 


These are SIMPLE cookie balls and are win-win-win because:
๐Ÿ”นThey are DELICIOUS
๐Ÿ”นThey are filled with healthy ingredients like BANANA๐ŸŒ
๐Ÿ”นThe whole family can enjoy GUILT FREE!


INGREDIENTS:

2 Ripe banans, large (or 3, if small)
1 Cup, Quick Oats
1/2 Cup, Dark Chocolate Chips
1 HEAPING Tbsp, All Natural Peanut Butter


DIRECTIONS:

Preheat oven to 350 degrees. 

Place banans in food processor and run until smooth - this CAN be done by hand with a fork!

Add rest of ingredients and mix well. 

PLOP the dough on a cookie sheet, forming small balls or blobs.



place in oven for 15 minutes, or until golden brown around the edges. 

Enjoy!

Thursday, March 3, 2016

What is 22 Minute Hard Corp?


Beachbody is at it again.  They have launched a brand new home fitness program that is going to blow your mind!!  They started out with programs like Insanity and p90X, that were more than an hour long each day.  Then, they created 21 Day Fix that is only 30 minutes daily, T25 that is 25 minutes daily and now we are taking it to a whole new level.  Just 22 minutes a day... yes you heard me right!  In just 22 minutes you can get some seriously rocking results with Tony Horton and ME as your coach! 


CAN YOU REALLY GET RESULTS in 22 minutes a day????  

YES MA'AM or SIR you can!  It is all about focusing on the workout, pushing yourself to your max, dialing in your nutrition and following the plan to the T and of course the most important part {at least I think it is} is having support and accountability from your Team BEACHBODY Coach {ME} and the rest of the challengers in the group.  There is something comforting from knowing that you are not the only one out there struggling, having a bad day, or a slip up with your nutrition.  It's know to know that we are all in this together!  We are getting "bootcamp fit" with 22 Minute Hard Corps.

Basically every excuse you have for not getting in shape is invalid because I had 2 kids, I lost 100 lbs after my son was born and then got pregnant with my daughter and went through the emotional ups and downs of post partum. I was a stay at home mom whose husband travels and works long hours.  But I made it a priority and found a way because I wanted to CHANGE more than I wanted to stay the same.

Also, I waited until JUNE to decide I wanted to get in shape for summer and lets be honest here.  You don't just lose all the weight overnight or in 30 days when you decide you are ready!  So if you are reading this then you should START now because this is a sign!

If you want to get leaner and stronger then this is for you!  No matter what your current fitness level, you can modify this program to find success! You can do anything that you put your mind to. 



So what is 22 Minute Hard Corps anyways??


So it was created by Tony Horton who also is the creator of P90X, P90X2, P90X3, Power 90 and more.  It is a mixture of eight routines that alternate between total body cardio & resistance 1 workout a day for 6 days a week.  The workout is fast paced and there is little rest - 22 seconds to be exact.  The workouts are easy to pick up and learn.  You are moving from exercise to exercise quickly to maximize time and results.


What Equipment Do You Need?

Dumbbells or pull up bar (or resistance bands with a door attachment).  The harder you work the faster that you grow!!! 

I know you  might be thinking that you can't do this workout, but you CAN.  It is for everyone and even in the first three workouts I've tried this week, there were modifications for every ability level which I totally love! 
The program is 8 weeks in length, 6 days a week, 1 workout a day for 22 minutes!  YOU CAN DO THIS!





What will you get with this program?


• 8 challenging workouts on 2 DVDs
• Quick Start Mission Guide
• 8-week Basic Training Action Plan
• Rations for Results Nutrition Field Guide
• Cold Start pre-workout drill
• Hell Week Challenge Card
• HARD CORPS: Battle Buddy Workout DVD (Network Exclusive)



So who is this workout for??  People who don't have a lot of time to spend working out in a gym.

People who want fast effective results with little or no FUSS.
There is also an optional 2 a day hell week challenge if you are up for it! 


So now is your time, do you accept the challenge?





I AM KICKING OFF MY 22 MINUTE HARD CORPS TEST GROUP EXCLUSIVE FOR MY NEW AND CURRENT CUSTOMERS ON THE 21st OF MARCH.  


On the 21st of March we will start our pre season which consists of 1 week of goal setting, pictures, measurements, meal planning and education on the nutritional plan and then the following week is our official day 1!

******For 8 weeks I will guide you daily through the program with support, accountability, access to an online/app based closed group for support and guidance.  Each participant is required to purchase the 22 Minute Hard Corps Challenge Pack/Program and commit to replacing 1 meal a day with Shakeology for the duration of the group.

If you are interested in getting more information about the program please complete the form below and I will contact you within 24 hours with details.


If you do not currently work with a Coach please make me your FREE coach here.  




Do you want to see some results from people just like you??


HERE ARE SOME AMAZING RESULTS FROM THE 22 MINUTE HARD CORPS TEST GROUP.


Lourdes G 16 lbs and 12 inches in 8 weeks with Hard Corps.  Wohooo way to go!  




Carl T was one of the first to try Hard Corps and lost 3 lbs and got ripped.



Stephenie W lost 9 lbs and 7.5 inches in 8 weeks.  She said she loved the military/bootcamp style workout!!  The music and the beats of the drum motivate you to push thru to the end!  



Monday, February 15, 2016

Challenge Group Do’s and Don’ts

Do: Before you start, log your weight, your measurements, and take your photos.
Don’t: Freak out over what you see.
No one likes his or her Day 1 photos or measurements. But, by capturing all of the basic information (how much you weigh, how big your waist is, what you look like shirtless or in a bikini), you’ll establish a starting place. Then, when you take down all this information again (we usually recommend taking them every 30 days, unless you’re doing the 21 Day Fix), you’ll see how much you’ve changed. “I can’t tell you how many times one of our Success Stories has told me that their ‘before’ picture on the fridge saved them at some point along the way,” says Steve Edwards, Beachbody’s VP of Fitness & Nutrition.
Do: Weigh yourself once a week
Don’t: Weigh yourself every day
Your weight can fluctuate every day based on how much sodium you consumed the day before, how much you sweated during your workout, whether you went to the bathroom, what time of the month it is, etc. If you’re the type who could get discouraged from seeing your weight go up a pound or two (or more) in 24 hours, then I recommend weighing in approximately the same time each week. It’ll give you a better overall sense of the trend your weight is heading in. Just keep in mind you might gain a few pounds during the first few weeks of beginning a program. We explain why – and when you should see the numbers drop – here.
Do: Eat for the body you want – not the one you have
Don’t: Cut out all of your favorite foods
If you really want to be miserable and set yourself up for failure, cut out everything you like to eat. If your diet is really bad, a lot of stuff you like might have to go. Soda, fried food, super sugary coffee drinks…Think of this new journey as a boot camp. You’re training for the body you’ve always wanted. So feed that body with the food it needs. Lean proteins, complex carbs, and lots of nutrient-packed vegetables. We have tons of healthy recipes in the photo albums and files in our Facebook group, as well as on the Beachbody blog. We even have healthier version of some of your favorite foods, including pizza, fries, and burgers. Think about your diet as an 80/20 split. 80% of the time, eat “clean.” The other 20% of the time, don’t stress about it. If you really want that beer or that cookie, have it. One cookie or one beer, isn’t going to be your downfall.
Do: Plan your meals and organize your kitchen
Don’t: Wait until the day of to figure it out.
By planning your meals every week, you make it easier to eat healthier because you don’t have to think about it every day. You just grab your breakfast and/or your lunch and go. We post meal plan ideas in our group and on the Beachbody blog.
Do: Push through the soreness
Don’t: Push yourself to the point of injury
Whenever I start a new fitness program, I assume I’m going to be sore for the first two weeks. Even if the soreness doesn’t last that long, it helps my mind get in the right zone. “Soreness is a right of passage, but it’s still difficult to deal with,” says Edwards. “Don’t go 100% on day one, and ramp things up each day based on how you feel. If you do get sore, back off but don’t stop. Doing a workout at 50% is a lot better than nothing. It will also help your soreness fade quicker.” Here are some great tips on how to avoid soreness.
Do: Expect to be a little hungry and maybe a little grumpy in the beginning.
Don’t: Fall back into old bad habits.
No matter what change you’re making – whether it’s a new fitness routine or a cross-country move – there are bound to be growing pains. Change is uncomfortable. Prepare to feel a little out of sorts – you might be hungry, you might feel sore, you might be a little grumpy in response – and it’s more likely you’ll have an easier transition into your new lifestyle. “Soreness and hunger go hand in hand”, says Edwards. “When you’re sore you’re broken down and that incites hunger to repair your body. They’ll subside together. To speed things up, consider targeted nutrition or supplementation. The right food and the right time will minimize your desire to over eat.”
Do: Follow your workout calendar
Don’t: Don’t wait until Monday to start again if you miss a workout.
If you missed a workout because of sickness or travel or you just didn’t feel like doing it, don’t worry. Just get back to it. Not sure where to pick back up? This article will tell you.
Do: Get back on program if you fall off.
Don’t: Don’t beat yourself up, feel like you’ve failed, or wait until the next day/week/month to start over.
No one is perfect. Not me, not you, and not our trainers. Everyone has an unhealthy meal sometimes or misses a workout. Don’t let that define your day, your week, or your month. Just get right back on track. You’re on a journey and along the way, there are going to be a few misses. If you pick yourself right back up and keep going, you’ll get there.
Do: Share what you’re doing and find people who will keep you accountable
Don’t: Listen to the haters.
If you share what you’re doing with those around you, there’s a greater likelihood you’ll succeed because you’re creating a social support system that you’re accountable to. There might be people who pooh-pooh your journey, but ignore them. They have their reasons for doing so (usually the reasons stem from jealousy or fear), so just stay positive and reach out to your support system when you need help. We’re here for you, so don’t hesitate to reach out!

Tuesday, January 26, 2016

How to Meal Prep for the Week: ONE

How to Meal Prep for the Week - - - in Just ONE Hour!

So, let me guess... You hear "Meal Prep" and either one of three things comes to mind. 

1. I love it and already do it! It's a total LIFE SAVER and GAME CHANGER!!!

2. I hear about it and I would LOVE to do it, but don't know where to start or what to actually do!

3. Ugh - I don't have time for that! Even if I did, WHO wants to spend that much time cooking on the weekends???

You know you fall into one of these and my GUESS would be that it's most likely either one or two. If you fall into category ONE, you are probably looking to cut down your time, spent in the kitchen on the weekends. (I've been there!!!)

If you fall into category number TWO, let me assure you... it's NOT as scary as it sounds AND you can start small and work your way up to what I am doing today. I didn't just decide one day I was going to do meal prep and VOILA, magic happened. 

I'm a firm believer that in ANYTHING you do, slow and steady is the best way to do something new, because you have time to ease your way into it and master the small stuff, before you try to do it all and get overwhelmed or burnt out and just quit and walk away!

So.... I've decided I'm going to start BLOGGING about my experiences and sharing my best practices, tips and tricks for all of you! 

First on the menu (see what I did there?? ha ha)... PROOF. I did an entire week of meals for breakfast, lunch and dinners, in just ONE HOUR. It may not be a full meal, but you'll see the bulk of the cooking is done and finished, so during the week, when time is crunched and everyone is HANGRY... it's just a few minutes and DINNER, versus a drive to the closest fast food joint - with who knows what filled burgers or chicken, dunked in grease with sugar and salt poured all over to give it some kind of flavor... BLEH! 

I took this video and sped it up and tried to keep it light and fun... but be sure to check out the hidden tips along the way!!! I even have a few recipe ideas in here ;) 

Also - - - no judging my video quality. I'm new to this, HA! I promise I'll get better as time goes on. Just be patient with me :)



Hope this helps and be sure to check back regularly for more tips, tricks and recipes!

Tuesday, January 19, 2016

The Master's Hammer and Chisel: Progress Update

I have received SO many messages and chatted with a lot of you ladies about the program I'm currently doing, Hammer and Chisel. 
You are watching my journey and seeing my excitement and LOVE for this program... but I keep hearing over and over that you are worried and don't want to "bulk up" or "look like a man" ๐Ÿ’ช๐Ÿฝand I'm here to tell you...
I GET IT!!! But, You Won't!
I had these exact same thoughts and fears before I ever started lifting weights. I mean, I already have SUPER broad shoulders. The last thing I need is for them to grow wider! ahh!
But, what I've learned through talking with trainers and doing lots of reading, research and being PROOF, is that MUSCLE is the number one way to BURN FAT!
MUSCLE is what gives you that curvy, Sexy, BOMB SHELL, Mama body!
We, as women, are NOT capable of naturally growing enough muscle, bulking up and looking "manly" without some extra stuff that i would NEVER recommend. 

The first month you "bulk" (aka add muscle) and the second month, you LEAN OUT (she's the fat!)! ๐Ÿฝ
You guys, this is MY progress with this program. If I wouldn't have believed in the meal plan, the program, the workouts, the recovery formula...

if I would have been too nervous about bulking up or looking to manly... 

I would still be at the same place as I was when I took that first picture! But in just six short weeks, I'm at that BOTTOM picture! ๐Ÿ™Œ๐Ÿฝ



Please don't be afraid of lifting! I promise you, they will help get you that BOOTY you'll WANT to take to the pool this summer! ๐Ÿ‘™



Hammer and Chisel is currently ON SALE for just a few more days and I have a brand new support group starting up!

Want to join me and I can walk you through to find SUCCESS??? ๐Ÿ˜ƒ


Join my PRIVATE online group filled with lots of other mamma's who are going through this journey WITH US!