If you’ve been following my Hammer & Chisel journey you may have noticed that week 3 kicked off with a holiday party AND Christmas Day brunch and dinner, of course. 'Tis the season right?
BUT that doesn’t mean I can’t make some progress along the way too!
We have had some holiday celebrations, a work party, and just some time out with friends and family! But here’s the deal – I do believe you can have your cake and eat it too!
Each day I have a party (and I don't have one every day) I’ve been “picking my splurge” whether its the meal or dessert I pick one and do my best on the other options. I have found making that healthier choice doesn’t leave me feeling deprived, but rather proud that I'm treating my body, and helping it stay healthy.
Here is my week 3 meal plan:
The holiday season is tough – don’t get me wrong. And the temptations are everywhere but not impossible to survive by any means!!!
Here are my top HOLIDAY tips!
Hydration is key! I've been aiming for a gallon of water a day. Then also making sure I get in my workout. Through Thursday, I kept my schedule of waking up at 5:30 a.m., and worked out. Because Thursday is usually a rest day for Hammer & Chisel, I did Friday's workout, so I could use my rest day for Christmas Day. But I was right back at it the day after Christmas, and even my hubs worked out with me!
Even at week three I'm already seeing improvement. I've been tracking the weight that I use for the exercises, and I've already increased most of the weights in all the workouts!
AND, I'm loving this program, because week three is the first time I've repeated one of the workouts. The variety and difference in each workout keeps my muscles guessing and keeps me from getting bored.
I'm in my third week of Beachbody's newest program, The Master's Hammer and Chisel, and one of the recipes included in the meal plan and recipe guide is Almond Crusted Chicken. The recipe in suggests to pair it with some mixed veggies, but I only had broccoli on hand. I steamed the broccoli, and then drizzled it with olive oil, salt, and pepper. I also made a brown rice-quinoa blend to go with this dish.
The recipe uses almond flour for the light coating, which gives it an extra crispy coating! It reminded me of Chicken Francaise, without the lemon-butter-white wine sauce!
CONTAINER EQUIVALENT (For chicken recipe only): 1 Green (for broccoli or other veggie) 1 Red 1/2 Orange 1 Teaspoon INGREDIENTS
6 - 4oz chicken breast
1/2 c almond flour
2 garlic cloves finely chopped
1 1/2 tsp. finely grated lemon peel
1/4 tsp salt
1/4 tsp pepper
1 large egg white
1/4 c water
1 tbsp olive oil
3 tsp olive oil
DIRECTIONS
1. Preheat oven to 425 degrees.
2. Place a chicken breast on a cutting board and slice thin and pound it out thin
3. Combine almond flour, garlic, lemon peel, salt and pepper in a shallow dish; mix well then set aside
4. Combine egg and water and whisk to blend.
5. Dip each chicken breast into egg mixture and coat.
6. Heat oil in large ovenproof skillet over medium heat.
7. Add chicken and cook 3-4 min each side.
8. Place in skillet oven. Bake for 10-12 min.
If you’re looking for some new recipe ideas, or meal planning tips or maybe just some accountability to stay ON TRACK especially when times get tough – then join my next online Health & Fitness accountability group! My next group is now forming and I am looking for more women who would benefit from the support network and accountability of achieving their goals TOGETHER! Fill out the form below to reserve your spot.
Week Two of Hammer & Chisel left me sore, but feeling challenged and accomplished! It is my true, soulmate workout! Why?
Because it pushes me beyond my limits, and I do exercises I would never do on my own.
How does it compare to other Beachbody programs? It may sound cliche, but it's one of a kind!
I loved the 21-Day Fix ever since I completed it in September 2014. I did a few rounds of it, but then needed something new. I bounced around between various other programs, but I found myself simply going through the motions without matching it with effort, that I had with the Fix. I kept wishing the Fix challenged me more, and that it had more workouts.
21 Day Fix Extreme was released in February 2015, and I loved it, but it was too many plyometrics for my knees and hips....
I needed a change – I needed a CHAlleNGE!
Enter Hammer & Chisel...I LOVE weights. Pumping iron always gets me into great shape, but the last time I really worked the weights, was before kids, when I had more time, would spend two hours in the gym, did many double workouts per day, taught fitness classes; fitness was what I did in my free time, and I would push myself.
Fast forward 15 years, and I still love weights, but don't have the time or the energy that I did in my younger days. Burpees, lateral shoulder raises, pistol squats, Romanian split squats, and compound exercises targeting multiple muscle groups - these are just some of the challenging exercises, and if I didn't have to do them, I wouldn't. Hammer & Chisel incorporates many of these exercises, and motivates me! Challenges me!
It makes me push myself every day but leaves me with a complete sense of accomplishment.
It's compound moves combine multiple muscle groups to get you RESULTS – faster.
And the nutrition plan follows the 21 Day Fix container system, with the ability to customize it for your own individual goals! My meal plan for week 2 looks like this:
Hammer & Chisel Meal Plan Week 2
1200-1500 calories
www.vanessa.fitness
Whether you’re:
Looking for a new challenge,
OR
a program you can do with your spouse,
OR
a way to stay active through these winter months without battling the gym scene, commute, and weather,
OR
you just need to switch up your normal routine,
This could be the program for you!
This program tests my limits, and pushes me out of my comfort zone with 25 to 40 minute workouts each day!
Whether you need to kick it up a notch with Hammer & Chisel, or need to get back on track with 21 Day Fix or PiYo, my next challenge group is forming NOW!
You will get online, daily accountability, tips, motivation, ideas, MEAL PLANS (which I know you all love to create!!!), recipes and heck – even a chance to win $500 or at least some new gear!
Fill out the application below and Join my January 4, 2016 – Resolutions into Results Health & Fitness accountability group
This is the time of year when we go to parties and celebrations revolve around food, and while we have the best of intentions, we’re also human.
I want to share with you five tips to implement after an overeating emergency, in the event that you had the best intentions, but maybe someone gave you an extra glass of wine, and then you realized you ate a lot more than you thought you would eat!
So, I’m sharing with you what to do the day after, but this plan starts on the DAY OF the overeating...
1. STOP THE EATING!
Stop the bleeding - you’ve heard this term before. Just stop. I know many people, myself included where I have fallen of track one day, and just eaten junk, and more junk!
And my mindset starts saying: "Who cares? Ruined the day already, might as well just eat whatever I want, this whole cake, and all these leftovers and TOMORROW I’ll get back on track."
Freeze leftovers, or give them to guests to take home.
Once you realized you’ve blown it, don’t keep blowing it. Drink a bunch of water and go to bed! STOP THE EATING!
2. FORGIVE YOURSELF
This is the most important. We make bad decisions, we are under stress and we continue to beat ourselves up when we don’t recognize that it’s JUST ONE DAY, we’re human, many people did this too. So forgive yourself. Remember that you are HUMAN!! It’s not that big of a deal.
3. Replace your pity party with a PLAN!
Intead of saying, “Oh, I suck! I’m a loser! I have no self control! I knew I would do this! I can’t believe I did that! I should go drink a bottle of wine and eat a quart of ice cream!”
Instead of getting deeper and deeper into your pity party,
Grab a piece of paper and a pen, or your phone and create your plan for the next day.
That means: Scheduling your workouts and making a meal plan for the next few days.
4. YOUR WORKOUTThe day after, your emergency plan should include, getting yourself up and getting yourself ready! Get yourself together. Don’t let yourself to continue to feel gross. Take a shower, fluff up your hair, put some lip gloss on, ladies, or men, put on deoderant and clean clothes, whatever you need to do, but get yourself together, before you go to workout! DO NOT HANG OUT IN YOUR SWEATPANTS OR PJ’s!
And your workout for the day after should be steady state moderate intensity cardio. Not the best fat burning method, BUT that’s the way to sweat out that sodium and sugar.
Your body will feel off because you ate foods you don’t normally eat, and ate a lot of them. You had more sugar than normal, or maybe more MEAT than normal, and whatever it is, you want to get those out of your body, AND exercise will make you FEEL GOOD! I want you to FEEL GOOD, because this can be a vicious cycle, of feeling bad about what you ate, and then eating more because of feeling upset and disappointed in yourself.
You're not going to let that happen! That’s why this is a plan for FEELING better, and so do some steady state cardio aerobics for 45 minutes to an hour at moderate intensity.
SO, you’re not dying for an hour, but you’re sweating it OUT!
Follow it up with 10 minutes of yoga type stretches that involve twisting the core, because twisting helps digestion. We need to get things moving and OUT of the system. So, twisting helps that along.
5. GREENS AND WATER
What are we going to put in our bodies to help digestion and help things to move? Fiber in the form of greens: kale, spinach, broccoli, lettuce...NO MEAT for one day!
Try for one gallon (108 ounces) of water. Fill up a gallon jug, or fill up enough bottles of water to make a gallon and start chugging!
These five tips will help you handle when the day before you overindulged.
BUT the most important tip is #2 Be kind to yourself. You are human. We compare ourselves too often to other people’s highlight reels.
We’ve all been there, me too, but best way to overcome it, is to get yourself back on track as quickly as possible!
If you need more support, consider joining my November 28 accountability group, where we'll be on a Mission to Maintain during the holidays, or fill out the form below.
Before 2015 fully fades into the past, I wanted wish all of my followers and supporters a very happy holiday and blessings for the new year. I appreciate your likes on Facebook, your referrals, your positive comments! I feel the love, and I thank you.
Take time this season for you and fully enjoy the ones you love. Loving ourselves and our bodies primes us, and strengthens us with the ability to care for our families. It makes us happier people!
My husband and I have 10 days with our boys. I relish these 10 days. We'll play games together, watch movies, build Legos, and I'm sure I'll be mediating some arguments too! They are brothers, after all! It's not always rainbows and unicorns, but we usually look back and laugh at the good and the bad. Last year, our dog got into all our holiday chocolate stash, and we had to take her to the vet to get her stomach pumped! My husband was furious, my boys sympathized with the dog, and I, of course, ran out to get more chocolate to make sure it wouldn't ruin the holiday!! It's a family memory, and we look forward to creating more this holiday season! This is the time to create those memorable moments!
For me, 2015 was a memorable year, because of all of you! My sincerest and heartfelt thanks for following and supporting me on this journey I have been on as a coach. It touches me when people invite me into their lives as they join my team as coaches, or when reaching out for my help on their fitness transformation. My way of life sometimes seems like an unconventional way to earn a living, but this opportunity has changed my family's world. Many times it's challenging to be so public with our life, but I know it is worth it if I can help or inspire just one person. Because of Beachbody life will never look the same. This blessing has allowed me to find my passion while creating a life of financial freedom for my family. I found a way to have an impact. One of my clients recently said to me "you're saving lives." I never thought of it that way, and I was honored at her statement. In my heart of hearts I believe I have a gift that was put in my life for a reason. The rewards of this job reach beyond the financial, when I teach other coaches how to duplicate my success in my business, or when I can help someone accomplish a weight loss goal, and learn how to love their bodies.
2016 is going to be a big year for our family, and I hope it will be a year filled with blessings for you too!
Happy Holidays to all of you! Looking forward to working with so many of you in the coming months as you set out to accomplish your own New Year's Resolutions. Please reach out if you would like to join my Resolutions into Results accountability group!
This recipe, from Beachbody's newest program, Hammer and Chisel, is bursting with veggies...veggies I normally couldn't get anyone in my family to eat: kale, cabbage, onions are just few. But adding almond milk and then blending all the ingredients hides the vegetables and it just tastes smooth and creamy!
I added some chunks of left over grilled chicken breast for me, but for my husband and sons I, not only added chicken, but I added brown rice ziti pasta as well. It made a hearty, stew-like dinner on a cool, December night! Perfect, healthy, clean comfort food, packed with veggies!!
It's also the perfect snack to tide me over when I'm hungry. I made a big pot on Sunday, put it into individual containers, froze them, and good them with me to work all week.
INGREDIENTS
4 Cups hot filtered water (I used low sodium vegetable broth)
2 medium carrots, peeled, cut into 1.5 inch pieces
4 oz green beans, ends trimmed, coarsely chopped
1.25 Cups coarsely chopped cabbage (about 4 oz)
3 Cups fresh kale or spinach (I used kale)
3 medium celery stalks, coarsely chopped
3 TBSP reduced sodium tamari soy sauce (gluten-free)
1 cup unsweetened almond milk, warm
Fresh parsley for garnish
The ingredients above are the original recipe. I altered it by adding one small, chopped onion and 3 cloves of minced garlic.
DIRECTIONS
1. Spray large soup pot with olive oil or coconut oil baking spray. Saute onions, celery, carrots, and garlic for about 5 minutes.
2. Add water or broth.
3. Add green beans, cabbage, kale, and celery. Cook for 10 minutes or until soft.
4. Add tamari, and almond milk. Stir.
5. Place soup in a blender or food processor, and blend in batches if necessary, or use an immersion blender to blend until soup is smooth.
Looking for support and guidance to clean up your nutrition? Consider one of my accountability groups, where we focus on fitness and nutrition and implementing a healthy lifestyle! Fill out the form below.
Hammer & Chisel was released on Tuesday, December 1, but with the Beachbody Club Membership and On Demand feature I had access to the workouts and all the informational guides on December 2, and I started planning for the following week right away! The first thing I did was create my meal plan.
It follows the same plan as the 21 Day Fix, but can be modified according to your goals. I want to lean out and lose about 10 pounds, so I fall into the lowest calorie bracket.
THE PROGRAM:
The nutrition guide comes with a calculation based on weight, activity level and goals. The result of this calculation, gave me a “plan” to follow. This plan will tells me how many
portions of each food group/container I get each day, and then the planning begins!
The DVD's and all my materials arrived on Friday.
So what came in the box?!?!
I opted for the The Masters Hammer and Chisel Deluxe DVD Package:
12 Workouts on 6 DVDs
Hammer Plyometrics
Iso Speed Hammer
Total Body Hammer
Max Hammer Strength
Hammer Power
Hammer Conditioning
Chisel Balance
Iso Strength Chisel
Chisel Endurance
Chisel Cardio
Chisel Agility
Total Body Chisel
A set of 7 portion control containers and shaker cup
Program and Nutrition Guide
Quick Start Guide
60-Day Workout Calendar
Plus 2 bonus gifts
10 Minute Ab Hammer
10 Minute Ab Chisel
4 Advanced Total Body Workouts
Hammer Build Up
Power Chisel
15 Minute Leg Hammer
15 Minute Glute Chisel
An extra set of 7 portion control containers
An 8 pound medicine ball
I started the program on Monday, December 7.
The week's schedule started with
After week one, I'm not as sore as I expected!
One thing I am adding to this program is more of the PERFORMANCE LINE supplements.
I have been using the pre-wrokout ENERGIZE from Beachbody’s
Performance Line for a few months and love it…it gives me an energy boost to power through my early morning workouts without leaving me jittery! I never really felt the
need to add any of the other Performance Line products…until now.
I am adding the post-workout RECOVER
to speed up muscle recovery and combat this exercise-induced muscle
soreness! These workouts are a change – they are a challenge -and I
fully expect to feel the muscle soreness of a tough workout. These products helps the body recover and recoup after training, and I can already feel the impact in just the first 3 days.
Jello legs post workout where I am so fatigued yet the pain the next
day is not at all what I would expect and I know the performance line is
making all the difference in the world! I am also going to add the RECHARGE in the evening to support over night muscle recovery.
The food on the meal plan has been keeping me full, and the workouts empower me, making me feel strong, even though I'm sore!!
This program is hard, I love weight training, and love when my body starts showing muscle definition! This may become my favorite program!
On Monday, I loved how Chisel Balance challenged my core, and all my stabilizer muscles. The exercises felt functional, and working to improve my balance.
On Tuesday, I was worried about Hammer Plyo. Plyometrics, all the jumping, usually is challenging for my right knee and hip that have been given me issues as I age. But I was pleasantly surprised! It didn't hurt my knee and hip at all, and as expected, made me sweat and I felt the effective burn in all my muscles!
Wednesday's workout included burpees and Romanian split squats. I'm loving this program, because I hate those two exercises, and this program is forcing me to do exercises I wouldn't normally include in my routine. These will make a difference in my body! Our bodies get used to doing the same exercises, and the variety in this program will create the changes I desire.
I was grateful for Thursday's rest day!
On Friday and the weekend, I was a little sore, but taking the Recover and Recharge after the workout and then before I go to sleep at night, really helped me power through the weekend's workouts!
If you are interested in joining me in the new year for Hammer and Chisel, the 21 Day Fix or another program, – my January 4 RESOLUTIONS into RESULTS challenge group is now forming!
Fill out the application below and/or email me at vanessadotfitness@gmail.com for details. Here…we…goooooo!!!!
I got the idea for the recipe from the The Master's Hammer and Chisel Program meal plan recipes. That version has a Mexican flavored twist to it, but I left out the beans, cumin, coriander, and cilantro, using spices my family and I prefer more.
The Master's Hammer and Chisel program uses the same meal plan as the 21 Day Fix, with the color coded, portion control containers.
The beauty of this recipe is it's versatility, and adaptability to any flavor palate using herbs and spices specific to your taste. Also, it was quick to make, because I had cooked a big batch of my Everything Chicken on Sunday night, to have on hand for the week. I served these with a side of my Garlic Chili Roasted Broccoli. Enjoy. Drop me a comment if you make this recipe!
Makes 2 Servings
Container equivalents per serving: 1 red 1 yellow 1/2 green 1 tsp INGREDIENTS
2 small sweet potatoes
1.5 cups shredded chicken - already seasoned (can substitute cooked white or black beans for the chicken, to make this dish vegan)
2 cups raw spinach, sauteed in 1 tsp olive or coconut oil and one clove minced garlic
1 dash sea salt
pepper to taste
DIRECTIONS
1. Preheat oven to 400 degrees.
2. Bake sweet potatoes for 35 to 45 minutes or until tender. Cut sweet potatoes almost in half lengthwise.
3. Scoop out some of the inside of the cooked sweet potato and place in a mixing bowl.
4. Add warmed chicken (or beans) to the bowl, sauteed spinach, salt, pepper, and any other spices you'd like, and mix ingredients together.
5. Scoop mixture into each sweet potato.
6. Serve immediately.
Need some support and accountability to eat clean and exercise? Fill out the form below for information on my health and fitness accountability groups!
I originally found this recipe on the Skinny Ms. website, but I adapted it and added a few ingredients to customize it to my family's tastes.
Simple, easy to prepare, I make this recipe almost every Sunday in the winter to have the chicken all week long. Think about what you could do with a batch of prepared, shredded, delicious white meat chicken on hand!
I can add it to almost any recipe: tacos, pot pie, over pasta or noodles, over rice with stir fried veggies, it's versatile and adaptable!
2 TBSP each chopped fresh thyme, sage, and rosemary, or any herbs you like
1 1/2 teaspoons salt
1 teaspoon pepper
1/2 cup low-sodium vegetable or chicken broth
DIRECTIONS
1.
Place chicken in slow cooker. Drizzle with olive oil being sure to coat all sides. Add garlic, sea salt, and pepper. Pour broth around the outside of the chicken. Cover and cook on low for 6-8 hours, or on high for 3-4 hours, or until chicken reaches an internal temperature of 170 degrees.
When the chicken is tender and cooked through, remove it from the slow cooker and slice or shred with a fork. Serve in tacos, soup or chili, with your favorite gravy & mashed potatoes, cook it into a chicken casserole, or top it with teriyaki sauce and serve it over brown rice for a Asian twist. Enjoy!
December Challenge Pack Sales! Includes 30-day supply of Shakeology!
On December 1, Beachbody launched their newest program The Master's Hammer and Chisel, the expert workout system that delivers breathtaking, body-changing results in as little as 60 days. And if you order the challenge pack from me, I'll include the free gift of the Beachbody Performance Line sampler pack!
Along with this program, see the list of challenge packs above that are also specially priced this month. Think of making one of these a holiday present and give the gift of health, or give the gift to yourself!
To have what nobody else has you have to do what nobody else is willing to do. Why not defy the norm and LOSE weight this holiday season? You don’t have to skip the holiday meals and parties, either. We will teach you some tips and tricks to get into the BEST shape ever while still enjoying life and the season.
Looking to start in January? Make 2016 the year you succeed in your weightless resolutions!
“Healthy Holidays Survival Guide” Challenge Group - Starts December 7
"Resolutions into Results" Challenge Group - Starts January
If you’re interested in participating in the 30-Day Challenge, please fill out this application so I can learn more about you if I have not yet worked with you and see which program is right for you if you’re not sure. Space is limited so I can give each challenger personalized attention.
Is it because you can get a cheaper rate on a gym membership? Or maybe because you've gained an extra ten holiday pounds on top of the ten pounds you wanted to drop anyways? But a study conducted by the University of Scranton found that in 2015, the number one New Year's resolution among Americans was to lose weight. It beat out "getting more organized", "spending less money" and "enjoying life to the fullest" - yes, that is right, losing weight came before living life to the fullest...
Yet, the same survey revealed that only 8 percent of people are ever successful in achieving their resolutions, and only 46 percent of people maintain efforts towards their goal past six months after making a vow... How discouraging is it to know that even before you make that resolution, your chances of being successful is less than 10 percent???? And on top of that, your chances of maintaining you goals is less than half??? OUCH!
A recent Consumer Health and Fitness Index poll conducted by interactive
fitness company Blue Goji found that while 52 percent of the 2,652
participants polled said that losing weight and exercising was a top
concern for 2015, more than two-thirds said that they didn't maintain
the health goals they had set in 2014.
So what the heck is holding so many people back from reaching these goals that they set for themselves year after year?
Honestly I think it is a lack of thought and planning than most of
us would probably like to admit. Put simply, whether you're aiming to
lose weight, increase your fitness or even if you have a goal that's
completely unrelated, you can't just make the decision that you're going
to change and expect it to happen overnight.
You need a plan of action.
Have you vowed every New Year's to drop those unwanted holiday pounds, but never achieved results? Are you ready to succeed in 2016? But how???
How are you going to make this year different and beat the odds?
Planning. My challenge
group will show you how to schedule 30 minutes of exercise a day, create a meal plan to fit your lifestyle, provide accountability,
support, motivation, clean eating recipes, meal planning help. The group takes out all of guess work for you!
Do something different this year!!! Join my next challenge group
starting January 4! Let me and my team of amazing coaches help you get
your the results you've been wanting for all these years! Let's face it,
if you do the same thing you did last year - chances are, you will get
the same results you got in 2015... Let's do this together!
I am looking for 10 people who are ready to get serious about their weight loss! Who is ready???
Fill out the form below to save your spot!
There are tons of Wufoo features to help make your forms awesome.
The holidays can be the most challenging time of the year to stay on track with clean eating and diet.
What
if I told you that you’d be able to enjoy Thanksgiving, holiday parties
and a few weekly cheats and STILL lose up to 10 pounds by New Year's? I
will show you how!
For this challenge, we will be following the 21 Day Fix plan which allows for cheats – so you don’t have to skip all the holiday goodies that you love.
We’ll talk about:
How to schedule cheat meals so they don’t derail your progress.
Healthy substitutions.
How to avoid temptation.
Scheduling healthy family meals when you’re busy,
My groups
are run in a closed group setting (on Facebook). Depending on how much
weight you’d like to lose, you could lose as much as 15 pounds in as
little as three weeks. Containers help regulate portion control, here
most people need help- without counting calories. It’s great for anyone
looking to get back on track with eating, gaining control over food
portions, while toning and losing inches. Plus, workouts are easy to
fit into a busy schedule because they’re only 30 minutes long.
It’s
a great program for the beginning and intermediate fitness levels,
those wanting to shed at least 10 pounds or anyone simply looking for a
good kick-start to a healthy lifestyle. If you follow the program, you
will see results. I promise!
About My Groups:
My
team’s challenge groups take place in a private Facebook group where
participants get to know each other and help provide support to others
in reaching their goals.
How Much Does a Challenge Group Cost?
There
is no cost to participate in my challenge group. However, you will
need to purchase a Challenge Pack (which are ON SALE in December) to
have everything you need at home for the challenge as well as assign me
as your coach. A Challenge Pack includes your workout DVDs, Menu Plans,
and a month of Shakeology.
If this sounds like something you’d like to do, fill out an application. Spots are limited and filling up quickly.
(if you have participated in past challenge groups, email vanessamc246@gmail.com)
If you've seen my social media posts, you might wonder why I am so passionate about what I do, and how I do it. What is it that I actually do?
Aside from taking a few too many selfies and posting them on social media many might question what is her actual job with Beachbody?
I used to think the same thing about my coach, before I became a coach.
On Tuesday, September 27, 2016 my team is blocking out time in our schedules to meet with anyone who might be interested in learning more about coaching. We will answer commonly asked questions about the opportunity. In addition, we will spill the beans about income, the Beachbody trips I get to take, and the friendships I have made along the way. After this live event you will have all the information to decide if coaching is right for you.
You have nothing to lose and everything to gain. This is just an opportunity to review information. So why not you? Please feel free to reach out to me with questions. I am looking for a few new go- getters to mentor who want something more for themselves and their families.
You don't need to go anywhere, all you need to to join this Facebook group event (Click on the highlighted link) and log in on Tuesday, September 27 at ANY TIME OF DAY. I will post a video every 10 minutes at the beginning of the day, and another coach and I will hold a live Q and A at lunchtime and after dinner.
Please fill out this application before you join the group so I know who to expect. This live session is only being offered for those who are not already a coach or working with an active coach. New or current customers only please.
Each month I profile one of the ingredients in Shakeology. This month, I'm going to share the benefits of the ingredient, Maca. Maca, a root that belongs to the radish family, is most commonly available in powder form. Grown in the mountains of Peru, it has been called “Peruvian ginseng.” Maca’s benefits have been long valued, and has recently been popularized as a supplement and food ingredient.
Below is a list of the root's top health benefits:
1. Vitamins
Maca is rich in vitamin B vitamins, C, and E. It provides plenty of calcium, zinc, iron, magnesium, phosphorous and amino acids.
2. Sexual function
Maca is widely used to promote sexual function of both men and women. It serves as a boost to your libido and increases endurance. At the same time it balances your hormones and increases fertility.
3. Women’s health and mood
Maca relieves menstrual issues and menopause. It alleviates cramps, body pain, hot flashes, anxiety, mood swings, and depression.
4. Energy
Within days of using maca your energy level may increase. It is also known for increasing stamina. Many athletes take maca for peak performance.
5. General health
Maca helps your overall health in a number of ways. It supplies iron and helps restore red blood cells, which aids anemia and cardiovascular diseases. Maca keeps your bones and teeth healthy and allows you to heal from wounds more quickly. When used in conjunction with a good workout regime you will notice an increase in muscle mass.
6. Skin
Many people take maca for skin issues, as for some people it helps to clear acne and blemishes. Another benefit for your skin is that is decreases sensitivity. In hot or cold weather, maca may help your skin withstand extreme temperatures. 7. Mood balance
If you find yourself overcome with anxiety, stress, depression or mood swings, maca may help alleviate these symptoms, though of the evidence is anecdotal. Some have reported an increase in mental energy and focus.
If you'd like to try Shakeology or one of my challenge groups, fill out the form below or message me at vanessamc246@gmail.com if you'd just like to try a sample.
Like many of you, I refuse to give up my “holiday cheer” and Thanksgiving dinner. It's all about balance, and I will enjoy a few cheats during my holiday meals. However, I also refuse to have them derail my fitness efforts. It’s taken me too long to achieve my health and fitness goals! I do have a few tools to help combat holiday weight gain. I'd love to know your tips! Feel free to share them.
Doubles. Starting Monday, on Thanksgiving day, and through the weekend, I’m doubling my workouts. This serves two purposes. The first, is to go into the holiday ahead of the game. The second is, when I have recently ramped up my fitness/clean eating efforts it is simply easier to stay on track. You know that whole inertia thing? When you get that fitness momentum going you tend to want to keep it in motion.
Shakeology.
I make it a point NEVER to skip my Shakeology. It helps keep cravings
under control and makes me feel fuller. It’s great to drink right
before a party to keep the munchies at bay.
My 21 Day Fix containers. This time of year can be super-busy, so planning my meals and using my containers can be a lifesaver for fighting the temptation to grab a quick (unhealthy) meal. I’ll be running a Turn Resolutions into Results group in early January. Join us!
Practice the 3-Bite Rule. I’ll be practicing the 3 bites rule for desserts and treats: The first bite is the best, the last the grand finale, and every bite in between is the same. In three bites, you get the full dessert experience, so really focus on savoring those three and you’re less likely to overindulge.
My Fitness Pal. This keeps me honest. On days when I know that I’ll
be going overboard, it can be helpful to track calories. That way, I
can either burn those extras off in the days to follow or create that
much of a calorie deficit.
3-Day Shakeology Cleanse or 3-Day Refresh.
Either one is perfect after a long holiday weekend to get me back on
track. Many of my challengers lose 3 to 7 pounds in just a three days.
Share your own tips for staying on track in the comments section below.
If someone paid you $500 a month to work out, eat at least one healthy meal a day and share your experience with others, would that keep you motivated to stay on track? More importantly would you do it? Join our team! Learn more HERE. Apply for a spot in our training that begins MONDAY!
I am looking for 3-4 self-motivated people interested in earning an income through online wellness coaching to join my next coaching apprenticeship group.
Successful Beach Ready Now Coaches:
Are self-motivated
Enjoy helping and encouraging others
Have a passion for fitness (although you don’t have to be an expert- just willing to find out information when asked)
Are familiar with social media (Facebook, Pinterest)
Want to work from home and set their own hours
If you feel you meet the criteria above and would like to find out more about our coaching opportunities, fill out the application below. Our next coach training starts soon! I’m looking for 3-4 self-motivated fitness enthusiasts I can mentor to help grow their own online fitness business. Submit your application and I’ll respond within 24-48 hours.
The holidays can be the most challenging time of the year to stay on track with clean eating and diet.
What if I told you that you’d be able to enjoy Thanksgiving, holiday parties and a few weekly cheats and STILL lose up to 15 pounds by Christmas? I will show you how!
For this challenge, we will be following the 21 Day Fix plan which allows for cheats – so you don’t have to skip all the holiday goodies that you love.
We’ll talk about:
How to schedule cheat meals so they don’t derail your progress.
Healthy substitutions.
How to avoid temptation.
Scheduling healthy family meals when you’re busy,
My groups are run in a closed group setting (on Facebook). Depending on how much weight you’d like to lose, you could lose as much as 15 pounds in as little as three weeks. Containers help regulate portion control, here most people need help- without counting calories. It’s great for anyone looking to get back on track with eating, gaining control over food portions, while toning and losing inches. Plus, workouts are easy to fit into a busy schedule because they’re only 30 minutes long.
It’s a great program for the beginning and intermediate fitness levels, those wanting to shed at least 10 pounds or anyone simply looking for a good kick-start to a healthy lifestyle. If you follow the program, you will see results. I promise!
About Our Groups:
My team’s challenge groups take place in a private Facebook group where participants get to know each other and help provide support to others in reaching their goals.
How Much Does a Challenge Group Cost?
There is no cost to participate in my challenge group. However, you will need to purchase a Challenge Pack (which are ON SALE in November) to have everything you need at home for the challenge as well as assign me as your coach. A Challenge Pack includes your workout DVDs, Menu Plans, and a month of Shakeology.
If this sounds like something you’d like to do, fill out an application. Spots are limited and filling up quickly.
(if you have participated in past challenge groups, email vanessamc246@gmail.com)
So, a Facebook friend posted this video (below) for Quinoa pizza crust from Cooking Light Magazine. I thought it was a great idea, but of course, tweaked it for my own palate! It was crunchy, flavorful, and a perfect healthy, gluten free, delicious vessel for my pizza toppings.
Here is my recipe, and the Cooking Light recipe video below.
INGREDIENTS
3/4 cup uncooked quinoa
1/4 cup water
1 tsp. baking powder
1/2 clove of garlic chopped, or 1/2 tsp. garlic powder
1/2 tsp. dried basil
1/4 tsp. salt
cooking spray
DIRECTIONS
1. Preheat oven to 425 degrees.
2. Place the quinoa in a small bowl and cover it with water. Let the quinoa soak overnight, or for at least 8 hours.
3. Drain and thoroughly rinse the quinoa (this will prevent any bitterness in the crust).
4. Place the quinoa, water baking powder, garlic, basil, and salt in a food processor (I used a Vitamix blender).
5. Process until a smooth batter is formed, about 2 minutes, scraping down the sides of the food processor as necessary.
6. Line an 8 or 9-inch round cake pan with parchment paper. (It may help to spray the pan with cooking spray first, so that the parchment sticks), and then spray the parchment paper with cooking spray.
7. Pour the batter into the pan and smooth with a rubber spatula.
8. Bake the crust for 15 minutes at 425.
9. Remove the parchment paper from under the crust. Flip the crust over and return to the oven for 5-10 more minutes, or until golden and the edges are crispy.
10. Remove from the oven and add sauce, cheese, and topings of your choice. Return to oven until cheese is melted.
INGREDIENTS
3-4 lbs of boneless, skinless chicken breasts
4 large diced tomatoes (or one can diced tomatoes)
1.5 cups (roughly) of your favorite salsa (Peach salsa or tomato salsa works fantastic)
1 tsp chopped garlic clove
1 tbsp black pepper to taste
1 tsp cayenne pepper (Optional. If your salsa has some heat you don’t need this)
DIRECTIONS
1. Place chicken in crock pot and all remaining ingredients over the top
2. Cook on low for at least 7 hours.
3. After 7-8 hours, shred the chicken in the crock pot and let it cool before placing it in a container.
*Perfect for lunches where you need to plan ahead for the week – chicken gets so tender it just falls apart
Ideas: Serve as "make your own tacos," or with 10 corn tortilla chips and with your favorite green veggie or a green salad, or over 1/2 a cup of brown rice, or in lettuce wraps.
I drink Shakeology almost every day! love it and look forward to it daily, as my sweet treat! I know it is why I have the energy and feel the way that I do! I have done extensive research on the quality of ingredients in the superfoods and nutrients in this meal replacement shake.
Chlorophyll is a phytonutrient that helps with healthy bones, strong muscles, blood pressure, and provides Vitamin K. Loaded with antioxidant power, chlorophyll exerts beneficial effects towards various medical conditions such as cancer, insomnia, dental ailments, sinusitis, pancreatitis and kidney stones, and strengthens immunity. It cleanses the blood and helps remove metals from your body.
Below are a longer list of benefits I found from The Global Healing Center:
1. Helps Control Hunger and Cravings
A study released in September of 2013 determined that compounds containing chlorophyll might help suppress hunger. Twenty moderately overweight women were given test meals on three separate occasions one week apart — two meals with chlorophyll, one without. They reported reduced hunger following the meals containing the chlorophyll and blood tests showed stable blood sugar levels. These results suggest chlorophyll should be considered as an effective way to manage hunger and promote weight loss.
2. Controls Body Odor
Chlorophyll is good for your body from the inside out, literally. This includes body and fecal odors. When tested in a nursing home with 62 patients, one study reported improvements in the odors emanating from the test subjects. In addition to odor reduction, it also alleviated constipation and gas.
3. Encourages Healing
The use of chlorophyll to promote the healing process was first reported nearly 100 years ago. One report published by Butler University (in 1950!) discussed its use for improving healing times. A more recent study found that, when used as a spray, chlorophyll significantly helped wound therapy.
4. Promotes Cleansing
Environmental pollutants such as toxic metals can quickly destroy health. Chlorophyll binds with toxic metals to hamper absorption, and research has shown it can do the same with some carcinogens. A crossover study with 4 human volunteers tested chlorophyll’s ability to remove ingested aflatoxin, a known carcinogen. Each volunteer received three servings of the aflatoxin, followed with a meal, the latter two included a tablet of chlorophyll. The results showed rapid elimination with 95% evacuated within 24 hours.
5. Protects DNA Against Fried Foods
Fried foods aren’t just bad for your waistline, they also contain chemicals known to damage colon tissue and the DNA of colon cells. In one study, participants who ate fried foods coupled with protective foods, including chlorophyll, were observed to have less DNA damage of colon cells. Don’t take that as just cause to go crazy with the fried foods, the best idea is to avoid them altogether.
6. Super Potent Antioxidant Action
Chlorophyll’s status as a superfood is due to its nutritional and potent antioxidant properties. It protects cells from oxidative damage by eliminating free radicals. One plant known for its high chlorophyll levels, Conyza triloba, showed very active superoxide scavenging behavior. An in vitro study found it capable of reducing free radicals while reducing cell damage.
7. Promising Potential for Cancer Therapy
Although the research doesn’t currently show that chlorophyll is an all out cancer cure, researchers are excited about its potential as a therapy. One study found men with lower levels of dietary chlorophyll had higher risks of colon cancer. Another study noted it effective at stimulating liver detoxifying enzymes and may protect against other carcinogens.
8. Effective Against Candida albicans
Candida infection is a big problem for many individuals and can lead to fatigue, depression, and digestive problems; just to name a few. Research has shown that isolated chlorophyll solutions stop Candida albicans growth.
9. Relieves Systemic Redness and Swelling
Traditional medicine has long used green leaves for infections. With modern approaches that have limited effectiveness and a long list of side effects, natural remedies are getting another look. Animal studies have found that green leaves help to reduce swelling and redness!
10. Promotes Healthy Iron Levels
A modified form of chlorophyll known as chlorophyllin may be highly effective for anemia. By swapping iron for magnesium at the center of the molecule, it provides a bioavailable form of iron the body can use. While scientists may look for ways to develop patent-able medicines, no one needs to wait to take chlorophyll to gain its benefits.
If you'd like to try Shakeology or one of my challenge groups, fill out the form below or message me at vanessamc246@gmail.com if you'd just like to try a sample.
Why wait until the New Year?
Most people gain 5 to 10 pounds over the holidays.
Do you want to start 2016 10 pounds heavier or 10 pounds lighter?
I'm going to "detox" from the Halloween sugar rush, and get my butt in gear, to rock my New Year's Eve outfit, and start 2016 in shape!
For the month of November I will be running a 30 day Holiday Shape Up. This is for people who are looking to lose up to 10 pounds in one month by stripping away the junk and the excuses that have been holding them back in the past. In this group I will teach you how to eat clean, how to stick to your plan and how to be a new happier healthier you.
It means you will commit to doing 30 minutes a day of exercise, working on meal plans and clean eating, drinking Shakeology daily (I call that my super power, give me so much energy) and promising to stay focused on the goals you are going to set for yourself. The journey you are about to begin is hard, don't make it harder by trying to do it alone.
If you stay true, this works. Really works. It will make a difference. I promise you.
Isn't it time you take time for you? Isn't it time you feel good again?
Enough is enough!!
Enough with eating our way through the holidays, waiting until the New Year to focus on health and fitness.
I'm taking on 10 new clients. This will be a focus first on nutrition accountability group.
How does it work?
1. We start on November 9 with an informational week, what I call "preseason" where I teach you how to meal plan and prep and give you tips to set you up for success.
2. Replace one meal a day with nutrient dense Shakeology to make sure the unwanted pounds stay off.
4. Follow the nutrition plan that accompanies the workout program.
5. Engage and participate in the group (no lurking). It only takes a few minutes, but participation makes for better success.
What you can expect from me is meal planning help, choosing the foods you like, or that you require (works with any diet that is vegetarian, gluten-free, or dairy free), support, accountability, tips on how to eat while on vacation or summer travel, suggestions and advice on how to prevent emotional eating, and lots of inspiration and motivation.
So, are you up for the challenge?
Limited 10 spots!
Will fill up fast!
Please fill out the application below if you would like to secure your spot on the November 9 Holiday Shape Up.
Tonight is Trick or Treat night in my neighborhood. This means CANDY everywhere. Instead of completely denying myself, and relying only on will power, I will limit myself to two piece of my favorite small, bite-sized candy (Twix), and I made these in advance so, I can eat clean candy, and not feel like I fell off track!
This recipe takes about 5 minutes to put together and I swapped out the almond butter for natural peanut butter because that is what I had in the house. I love how they turned out and they are the perfect "candy" to help me stay away from all the Halloween treats, or a dessert bite to curb my after dinner craving for chocolate. I used a mini muffin tin to shape them but you could also use an ice cub tray.
Try them and let me know how they turned out!
INGREDIENTS (this will make 8 peanut butter cups) 4 tablespoons of coconut oil 8 tablespoons of chocolate Shakeology (you can use vegan chocolate as well) 4 teaspoons of natural peanut butter (or any nut butter of your choice, or make them with sunflower seed butter for a nut-free option).
DIRECTIONS
1. Place 2 tablespoons of coconut oil in a microwave safe bowl. Microwave for 30 seconds until the coconut oil is liquefied.
2. Stir in 4 tablespoons of chocolate Shakeology. Divide the chocolate mixture evenly between 8 spots in a mini muffin tin. Place in the freezer for 5 minutes.
3. Pull the muffin tray out of the freezer. Place a half a teaspoon of peanut butter on top of each chocolate disk. Spread the peanut butter evenly over the hardened chocolate with a knife.
4. Melt the remaining 2 tablespoons of coconut oil in the microwave. Stir in the remaining 4 tablespoons of chocolate shakeology in. Use this to pour on top of the peanut butter layer. **You will want to do this in 2 batches so it doesn’t harden up on you while the first layer of chocolate is hardening in the freezer.
5. Place the muffin tin back in the freezer and leave it in there for at least 30 minutes.
6. The chocolate cups will slide easily out of the tin. Keep the cups stored in the fridge or freezer for the best consistency!
Week 5 has come and gone, and I love PiYO more and more Every. Single. Day. Its not getting easier – I’m getting stronger! I love the way I feel post workout and I can’t get enough of the motivation provided by Chalene throughout the videos. She often states what a blessing it is to be working out together and she’s right – it is truly a blessing!!! It improves my body, and it improves my mood, EVERY SINGLE WORKOUT!
I workout because I CAN, because I'm "treating" my body, not because I "have to," and exercise is not a punishment.
I always make my meal plan up on Thursday nights, and because I work full-time, I'm lucky enough to have my mom grocery shop for me on Fridays. Thanks, Mom!!
This way I'm not missing precious weekend time with my husband or sons!
Here's my Week 5 meal plan:
On Sunday, I prepped my lunches for the week, and roasted some veggies for dinners. I also cooked up some ground turkey meatballs to add to tomato sauce, or make"burgers." This way, dinners during the week, after I come home from work, are simple to assemble, and I don't have to stress.
The calendar provided in the DVD program is so important! Just when I feel body recovering from the prior days’ workouts I get those muscles stretched and ready to be lengthened and strengthened all over again.
My core is getting stronger and not only am I feeling the difference I can see the difference!!
Every week I start off strong, and rocking it. But between work, family, and all the activities we have, getting up and working out becomes more difficult. On Monday, I loved SCULPT! Just really functional body strength movements, make me feel strong!
On Tuesday, I realized I'm mastering SWEAT. This is the confidence boosting workout for the week, as I've been doing it since week one.
This week, by Wednesday, I was exchausted! I coached my sons' XC team on Monday night, and had to work late Tuesday night, and so, I fell off the morning workout wagon!
Wednesday I did the CORE workout when I came home from work at 5:30, but had to attend a PTO meeting at my son's school.
Thursday, I pushed through the DRENCH workout. It wasn't pretty. It's the longest workout in the program. Getting started was the most challenging part. After the first 10 minutes, I powered through.
When Friday came around I was grateful for the rest day! The next day, I was driving to Pittsburgh and back in the same day, a three hour drive each direction, and I knew it was going to be a long day.
Saturday I spent the day in Pittsburgh with 1,000 other Beachbody coaches for Super Saturday! It's a day of training, celebrating successes, and a workout, of course! The energy is high, and when we all workout together we feed off of each others almost frenzied, excitement! It creates such a feeling of gratitude, positivity, and a lasting, all natural "high."
Sunday I crashed! I slept in until 9 a.m., then spent the messaging my Beachbody coaches and challengers. My body was so exhausted, that at 1 p.m. I took a nap!! Finally, around 3 p.m. I completed my workout – and yes, that strength interval workout is STILL killing me – and then I spent the rest of the day prepping the meals for the week.
I had a busy week. I was away from home late a night, and all day Saturday. But there is one thing I did every day – and that is PREPARE! Having my snacks all prepped in advance, able to be grabbed as I run out the door – keeps me on track.
If you are interested in PiYO or any other workout program and would like to get 1:1 coaching and support along with motivation and accountability, please fill out my challenge and accountability application below! I will share tips and recipes and I will help you with the one thing I always found so difficult – MEAL PLANNING! Remember – your health and fitness success is 80% nutrition. You can get all the results and support you need right in your own home – and you don’t have to do it alone!
