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Pumpkin Spice Crumb Cake

This crumb cake is gluten free, dairy free, and sugar free! It goes perfectly for a fall breakfast along with a 37 calorie Pumpkin Spice Latte.


½ cup almond flour
½ cup coconut flour
⅓ cup Swerve
3 tablespoons ground flax
2 teaspoons pumpkin pie spice
1 teaspoon baking powder
4 eggs
⅓ cup canned pumpkin
¼ cup non-dairy milk
2 tablespoons melted butter
1 teaspoon vanilla extract

Crumb Topping
2 tablespoons melted butter
⅓ cup almond flour
¼ cup chopped pecans
3 tablespoons Swerve
½ teaspoon cinnamon
Pinch sea salt


Heat oven to 350°F. Whisk together the dry ingredients (almond flour through baking powder) in a bowl. In a separate large bowl, whisk the eggs, pumpkin, milk, butter, and vanilla. Add dry ingredients to wet and stir to combine.

Add batter to an 8-by-8-inch dish coated with cooking spray. Stir together the crumb topping ingredients. Sprinkle over the top, and bake for 30-32 minutes on a middle rack until set and the top is golden brown. Let cool before cutting into 9 squares.

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Spaghetti Squash Lasagna

Spaghetti Squash, dinner recipe, keto, gluten free, 21 Day Fix, 2B Mindset, Clean eating, Autumn Calabrese, Tosca Reno,, vanessadotfitness, vanessa mclaughlin,
This sinfully delicious Spaghetti Squash Lasagna is made with all-natural marinara, ricotta cheese, grated Parmesan cheese, and healthy spaghetti squash.

Prep Time 15 mins

Cook Time 1 hr 17 mins

Servings 4

1 small spaghetti squash (approx. 3½ to 4 lbs.)
Nonstick cooking spray
4 cups all-natural marinara sauce (no sugar added)
3 cups ricotta cheese
1 cup grated Parmesan cheese
2 cups ground meat of choice (beef, chicken, turkey)
1 cup mushrooms
1 cup chopped onions
¼ cup finely chopped fresh basil (optional)

  1. Preheat oven to 375° F.
  2. Line large baking sheet with parchment paper. Set aside.
  3. Cut spaghetti squash in half lengthwise. Remove seeds and membrane.
  4. Place spaghetti squash, cut side down, on baking sheet. Bake for 40 to 45 minutes, or until tender. I like to drain it so its not so watery after baking. (You can also use the microwave or Instant Pot to cook the spaghetti squash).
  5. Reduce oven temperature to 350º F.
  6. Scrape spaghetti squash flesh into stringy noodles.
  7. Lightly coat 4-quart baking dish with spray.
  8. Evenly layer half spaghetti squash, half marinara sauce, and half ricotta cheese in baking dish. Repeat with second layer.
  9. Evenly top with Parmesan cheese.
  10. Bake for 30 to 32 minutes, or until golden brown and bubbly.
  11. Garnish with basil (if desired)
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Calling all Pumpkin Spice lovers!!

Pumpkin Spice, Fall, Shakeology, Autumn Calabrese, Tosca Reno, Clean Eating, Ilana Muhlstein,,, vanessadotfitness, vanessa mclaughlin, 21 Day Fix, 2B Mindset,
Pumpkin Spice lovers: You asked, they listened! Look what's coming soon!!! Pumpkin Spice Vegan Shakeology! If you're like me, come fall, I love Pumpkin Spice EVERYTHING!! Each fall I would create my own Pumpkin Spike Shakeology, but I needed quite a few ingredients, and would always race to finish the can of pureed pumpkin before it spoiled.
Now, I can whip it up quickly, without any wasted pumpkin!!!


Pumpkin Spice Vegan Shakeology is a limited edition, rich, creamy, shake with notes of pumpkin, cinnamon, nutmeg and ginger that delivers the delicious taste of fall with all the benefits of Shakeology.

For a limited time only, starting September 15, 2018, customers can order Pumpkin Spice Vegan in 14 single-serve packet boxes as a one-time purchase. *There is no limit to how many customers can buy while supplies last. However, there will be no monthly subscription option as Pumpkin Spice Vegan is available only while supplies last.

Pumpkin Spice Vegan Shakeology will be available exclusively in the US in limited quantities.

Order Options
Pumpkin Spice Vegan Shakeology can be ordered as a one-time purchase only as monthly auto-ship is not an option.
However, customers may buy as many boxes as they like, while supplies last.

Product Configurations
Bag – Not available
Packets – 14 single-serve packets

Availability – Starting Fall 2018, while supplies last.

Supplement Details

Nutrition Label – US – Link coming soon! (Not available in CA or UK)

FDA Compliant – Yes

Vegan – Yes

Kosher – No.

Gluten Free – Formulated without gluten ingredients, but not certified. View article 5611

Certified Organic – No, but the possibility of a completely organic Shakeology is being researched

Certified GMO-Free – No, but it’s formulated without genetically modified ingredients

Pumpkin Spice Shakeology Pricing –$74.95 for a 14 single-serve packets box. Preferred customers get 25% off!! 

Want to be the first to know when it becomes available for purchase?
Fill out this form below and I will be in touch with more info.


Turnip Fries

french fries, turnips, veggies most, ilana muhlstein, vanessa mclaughlin,,, vanessadotfit, autumn calabrese, tosca reno, low carb
Love, love turnip fries!! 
They are SO good!!
They stink while they cook, but there is a subtle, nutty sweetness! Probably ate too many since I ate the all of them!!! 😂😂

They are a great substitute if you're missing french fries. Also, if you're following a keto, paleo, gluten free, or just all around healthy diet, turnips are a low carb veggie, so they fit perfectly into any of these nutrition plans.

3 pounds turnips
1 tablespoon vegetable oil
1/3 cup grated Parmesan cheese
1 teaspoon garlic salt
1 teaspoon paprika
1 teaspoon onion powder

Preheat oven to 425 degrees F (220 degrees C). Line a baking sheet with a piece of aluminum foil and lightly grease.
Peel the turnips, and cut into French fry-sized sticks, about 1/3 by 4 inches. Place into a large bowl, and toss with the vegetable oil to coat. Place the Parmesan cheese, garlic salt, paprika, onion powder in a resealable plastic bag, and shake to mix. Place the oiled turnips into the bag, and shake until evenly coated with the spices. Spread out onto the prepared baking sheet.
Bake in preheated oven until the outside is crispy, and the inside is tender, about 20 minutes. Serve immediately.

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My new snack bar that I'm crazy about!

Kind bar, clif bar, autumn calabrese, 21 Day Fix, gluten free snack, low sugar, low fat, tosca reno, clean eating

I don't know about you, but as a busy mom (this term is redundant), I would always have a cache of Kind bars, Clif bars, Cascading Farms bars, and others that I thought were "healthy," and of course were an easy snack. In my purse, in my car, in any bag I carried, I had these bars. For me, my husband, or my sons, snack bars were perfect for when the "hangries" appeared.
Until I looked at the sugar content of some of these. Then the other ingredients - like soy lecithin, and other ingredients I didn't recognize. 

This is why I am so grateful for BEACHBARS!!! 


BEACHBAR is a crunchy, chewy, and delicious snack bar that with a quality source of protein and just 150 calories — perfect for a wholesome anytime snack.

BEACHBAR comes in two flavors: Peanut Butter Chocolate and Chocolate Cherry Almond. Both are made with nut pieces, nut butters, and protein crisps, and topped with a ribbon of chocolate. They are gluten-free, have 0 grams trans fats, and contain no artificial colors, flavors, or preservatives.

At 150 calories per bar, you get 10 grams of protein, 4 grams of fiber, and 5 to 6 grams of sugar. BEACHBAR is the perfect on-the-go snack to keep you going until your next meal. My kids love them, even the one who only eats peanut butter!!

And since they’re both delicious and nutritious, BEACHBAR snack bars are also great snacks for meetings at work, traveling, or tossing into your child’s lunch box.
How Do I Purchase BEACHBAR Snack Bars?


BEACHBAR combines crunchy protein crisps, nut pieces, chocolate chips, creamy nut butters, and fruit chunks (in the Chocolate Cherry Almond flavor only) to deliver delicious, satisfying goodness in every bite.
Whey protein crisps — Whey protein comes from milk and delivers all nine of the essential amino acids that you need to help promote lean muscle.
Pea protein crisps — Pea protein is considered a quality, plant-based protein source that supplies key amino acids from botanical sources to help support muscle protein synthesis.
Diced peanuts and almonds — Peanuts and almonds are a source of beneficial monounsaturated fats. They also provide nutrients like protein, fiber, and minerals and add a rich, nutty flavor to your bar, and a satisfying crunch.
Peanuts and almond nuts — Nut butters layer in a creamy texture and provide another source of protein and fiber.
Chocolate — Chocolate is not only a delicious treat, it also comes from the cocoa bean, which contains phytonutrients known as flavonoids.
Dried cherries — Dried cherries are a sweet, chewy, and flavorful source of beneficial dietary fiber and phytonutrients.
Pomegranate juice – Pomegranate juice adds a sweet-tart kick and supplies phytonutrients.

Trans fat
Artificial colors, flavors, or preservatives

Who Is BEACHBAR for?

With increasingly on-the-go lifestyles, people are reaching for quick snacks to satisfy their hunger cravings between meals. And while we strive to make healthier choices, convenience is still paramount.

By keeping a stash of BEACHBAR snack bars in your bag, or at work, you’ll always have a convenient, wholesome snack anytime, anywhere.
People who want to reduce their sugar intake

Unlike other snack bars, BEACHBAR has more protein than sugar. Many bars today have too much sugar and carbohydrates.
BEACHBAR delivers 10 grams of protein in a 150-calorie bar. If you’re looking to add more protein to your diet, BEACHBAR has the protein without the extra calories or sugar - it only has 6 grams of sugar!! Compare this to whatever bar you eat now. It’s also an easy and delicious way to get 4 more grams of fiber into your daily diet. And, it's gluten free!
If you follow a gluten-free diet, this convenient, satisfying bar could be the perfect snack you’ve been searching for.

If you have a sweet tooth, you will love these bars, without all the sugar!
Staying on track with your fitness and nutrition goals can be challenging. With chocolate chips, creamy nut butters, and hearty nut pieces, BEACHBAR is the ideal “cheat treat” to satisfy your sweet tooth, and it can help you stay on track.

BEACHBAR is a delicious, sensible snack bar that easily fits into Beachbody nutrition plans. You can drink Shakeology in the morning and then eat a BEACHBAR in the afternoon to satisfy your craving for a snack without blowing your calorie count.

The Portion Fix Container equivalents for one BEACHBAR are: ½ red, ½ yellow, 1 teaspoon (oils and nut butters).

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Spinach and Ground Beef Stuffed Portobellos

mushrooms, portobello pizza, keto, gluten free, recipe, Autumn Calabrese, Tosca Reno, Ilana Muhlstein,,, vanessadotfitness, vanessadotfit, vanessa mclaughlin
I was born in Italy and raised on the Italian flavors of garlic, marinara, mozzarella, and parmesan. These staple flavors make an appearance on my meal plan each week. 
With this recipe, I took the elements of lasagna filling—ground beef, ricotta, spinach and Parmesan cheese—and nestled them into roasted portobello mushroom caps. The recipe works best with very large portobello caps; if you can only find smaller ones, buy one or two extra and divide the filling among all the caps. I served with sautéed, zucchini noodles covered with marinara and sprinkled with parmesan.
4 large portobello mushroom caps
Cooking spray
2 cloves finely chopped garlic (I use a microplane and grate it)
1 cup  ricotta cheese (I use whole milk ricotta)
1 cup finely chopped fresh spinach
½ cup finely shredded Parmesan cheese, divided
2 tablespoons finely chopped kalamata olives
½ teaspoon dried basil (I used chopped fresh basil in the summer)
½ teaspoon dried oregano
1 cup mozzarella cheese (I used Trader Joe's Almond Milk mozzarella)
¾ cup prepared no sugar marinara sauce (I use Trader Joe's organic marinara because it has no sugar)
salt and freshly ground pepper, to taste

  1. Preheat oven to 450°F. Coat a rimmed baking sheet with cooking spray.
  2. Place mushroom caps, gill-side up, on the prepared pan. Spread chopped garlic on top, and sprinkle with salt and pepper pepper to taste. Roast until tender, 20 to 25 minutes.
  3. Meanwhile, in sauté pan, place 1 TBSP evoo and cook about 1 minute, then add ground beef, 1/2 tsp basil and 1/2 tsp oregano, salt and pepper to taste. Cook until browned, and cooked through. 
  4. Add marinara sauce to ground beef mixture and keep warm. 
  5. Meanwhile, mash ricotta, spinach, ¼ cup Parmesan, olives, basil, oregano, and salt and pepper to taste  in a medium bowl. 
  6. When the mushrooms are tender, carefully pour out any liquid accumulated in the caps. Return the caps to the pan gill-side up. Spread 1 tablespoon marinara into each cap; cover the remaining sauce to keep warm. Mound a generous ⅓ cup ricotta filling into each cap and sprinkle with the remaining ¼ cup Parmesan and mozzarella cheese. 
  7. Bake until hot, about 10 minutes. Serve with the remaining marinara sauce.
** Easy cleanup: Recipes that require cooking spray can leave behind a sticky residue that can be hard to clean. To save time and keep your baking sheet looking fresh, line it with a layer of foil before you apply the cooking spray.

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Greek Chicken Kebabs

Greek Chicken Skewers Kebabs, autumn calabrese, tosca reno,, vanessadotfitness, vanessadotfit,, clean eating, keto, paleo, dinner, low carb, grilling recipe
I was looking for a grilled chicken recipe for the summertime, when I found a variation of this one. I usually find something online, then change it to meet the tastes of my family, and the ingredients I have on hand. I wanted something different than just plain grilled chicken, and this was fabulous. Everyone in my family loved it, even my picky eater son, who eats mostly peanut butter, wants me to make this again. Plus, food is just more fun on a kebab!
This is excellent served with pita bread, a garlicky tzatziki, and a Greek salad. Many variations on vegetables can be used.  
I served this over cauliflower rice, which I sautéed with chopped onion and sprinkled with some chunks of Feta cheese. 
Another plus is that as I made the kebabs, I could tailor each one to each person's taste. For example, my husband doesn't like onions, so I left the onions off his, and my older son doesn't like tomatoes, so I omitted those of his kebabs. 

1/4 cup olive oil
1/4 cup lemon juice
1/4 cup white vinegar
2 cloves garlic, minced
1 teaspoon ground cumin
1 teaspoon dried oregano
1/2 teaspoon dried thyme
1/4 teaspoon salt
1/4 teaspoon ground black pepper
2 pounds skinless, boneless chicken thighs, cut into 1 1/2-inch pieces
2 large green or red bell peppers, cut into 1-inch pieces
1 large onion, quartered and separated into pieces
12 cherry tomatoes
12 zucchini slices (about 1 to 2 zucchini, depending on size)
8 wooden or metal skewers (I used metal)

  1. Whisk the olive oil, lemon juice, vinegar, garlic, cumin, oregano, thyme, salt, and black pepper together in a large glass or ceramic bowl. Add the chicken and toss to evenly coat. Cover the bowl with plastic wrap; marinate in the refrigerator for at least 2 hours.
  2. If using wooden skewers, soak them in water for about 30 minutes before use.
  3. Preheat an outdoor grill for medium-high heat; lightly oil the grate.
  4. Remove the chicken from the marinade and shake off excess liquid. Discard the remaining marinade. Alternately thread pieces of the marinated chicken with pieces of bell pepper, onion, cherry tomatoes, and zucchini slices onto the skewers.
  5. Cook the skewers on the preheated grill, turning frequently until nicely browned on all sides, and the chicken is no longer pink in the center, about 10 minutes.
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Fix your portions, fix your life!

autumn calabrese, portion control, portion containers, 21 Day Fix, clean eating, tosca reno,,

Do a little Internet research on weight loss and you’ll probably find yourself neck-deep in a sea of unfamiliar words and phrases like “macros,” “amino acids,” “weight-loss plateaus,” “metabolism,” and “BMI,” and on and on.
Those are all important things to learn about, but if you want to focus on eating healthy foods in the proper amounts, that’s where the 21 Day Fix containers come in. The Fix eating plan helps you build a solid foundation for eating clean by taking the guesswork out of what to eat and how much. The plan’s color-coded container system makes meal planning and portion control easy and intuitive. (Vegan? There’s a plan for you, too!)

What Is the 21 Day Fix Eating Plan?

First things first: 21 Day Fix isn’t a diet — it’s a common-sense method for planning and eating healthy meals that you can sustain well beyond 21 days. (Don’t have the 21 Day Fix yet? Message me how to access it!)
It’s a portion-control eating plan, so no elaborate calculations or weighing — that’s what the containers are for: Each color-coded container corresponds to a type of food (more details on the containers below). If it fits in the container and it’s on the approved food list, then boom, you’re done.
You’re not going to feel deprived or hungry because each meal is roughly 40 percent carbohydrates, 30 percent protein, and 30 percent fat — a balanced combination that won’t leave you craving junk food or empty calories.
Here’s the plan in a nutshell:
1. Calculate your caloric target. There’s a simple formula in the guide; all you have to do is plug in some numbers.
2. Find the calorie plan that corresponds to your caloric target. Each plan tells you how many of each container you can have per day. For example, if you’re on Plan A (1,200-1, 400 calorie range), you can have three green containers, two purples, four reds, two yellows, one blue, one orange, and two tablespoons of oils and nut butters a day.
3. Start shopping and cooking.
Here are the four calorie plans:

And each plan is flexible — you don’t have to hit an exact number of calories; you just have to stay within your plan’s caloric range. If you don’t know where to start, check out the FIXATE cookbook and watch Autumn and her brother Bobby prepare FIX-approved meals on their new cooking show.
You can also find meal prep guides for every calorie plan on the Beachbody blog. Bonus: All the meal preps and recipes include container equivalents, so all you have to do is check them off your list.
Watch Autumn explain how to get started on 21 Day Fix:

Why the 21 Day Fix Container System Works

You’re not counting calories

You only count containers — it’s a lot easier to keep track of three green containers than calculating the number of calories in everything you eat. The only time you have to do any kind of math is when you figure out which calorie category you fall into. That’s it.

You’re eating real, filling foods

When you first see the containers, you might be thinking, “What? That’s not enough food!” But once you start the program, you may actually find yourself feeling full before you’ve finished all your containers for the day. That’s because healthy food has more volume — and is more filling — than junk food.
If you can’t finish all your containers for the day, just eat what you can. Just make sure you’re eating a little from all the containers instead of filling up on what you like and avoiding what you don’t like.

It’s flexible

The guide provides recommendations on how much of one type of food can fit into a container, but you can mix and match foods in the same category. So if you don’t want to eat a whole green container of spinach, fill it with whatever combo you want, like half spinach and half carrots. That still counts as one green container.
And as convenient and transportable as the containers are, you don’t have to eat out of them. You can simply measure out portions in the containers, then put your portions on a plate or in a bowl.

What Foods Go into Each 21 Day Fix Container

Now that you know how and why 21 Day Fix works, let’s get down to the nitty gritty: What foods go into each container.
The guide includes lists of “approved” foods that are arranged according to nutritional value — the higher the food is on the list, the more nutritious it is.
The first rule of Fix containers is: As long as the lid fits, it counts. Now that doesn’t mean you can squash an entire chicken breast into a red container, but don’t feel like you have to be polite about leaving room — pack it in.
Below, we’ve listed just a few examples of the foods that go into each container; check out the guide to see all the foods you can eat.
The Ultimate 21 Day Fix Container Guide

Green Container = Vegetables

Your veggies can be cooked, raw, sliced, or chopped. It can be all one veggie or a mix of different kinds.
The Ultimate 21 Day Fix Container Guide

Purple Container = Fruits

Berries, grapes, and cherries are the perfect size to pop into your purple container, but you’ll want to cut larger fruits like watermelon, or fruits with pits, like peaches, into smaller chunks.
The Ultimate 21 Day Fix Container Guide

Red Container = Protein

Don’t limit yourself to animal proteins like chicken or red meat. You can fill your red container with any kind of protein, like yogurt, whole eggs, tofu, cottage cheese, tempeh, or protein powder.
The Ultimate 21 Day Fix Container Guide

Yellow Container = Carbs

These are foods like rice, beans, sweet potatoes, and whole-grain pasta. For foods that don’t fit into the container, the guide provides equivalents. For example, if you love a morning whole-grain English muffin, then half a muffin is the equivalent of one yellow container.
The Ultimate 21 Day Fix Container Guide

Blue Container = Healthy Fats

Hello, nuts, cheese, and avocado! You can also put in foods like hummus and coconut milk. But before you go, well, nuts with your nuts, the guide provides specific amounts: 12 whole raw almonds, 14 peanuts, eight cashews, etc. — so don’t try to pour a whole bag of nuts in there!
Understanding the 21 Day Fix Containers

Orange Container = Seeds and Dressings

This wee container is for calorie-dense foods like seeds, flaxseed, and 21 Day Fix-approved dressings. The guide includes recipes for dressings like Dijon vinaigrette, lemon-tarragon vinaigrette, and creamy herb dressing, so no bland salads for you.
There’s also a teaspoon measurement for oils and butters, such as olive oil and peanut butter. A teaspoon isn’t provided with the containers, so you can just use your own.

Can I Drink Coffee or Tea on 21 Day Fix?

Yes! But… (there’s always a “but,” right?)… here are the rules about coffee and tea:
Unlimited: You can drink all the coffee and tea you want, as long as you only use these FIX-approved add-ins: cinnamon, lemon, pumpkin spice, and nutmeg.
One or Two 8-Ounce Cups: If you like a little a little milk and sweetness with your caffeine, you can have one or two eight-ounce cups with these FIX-approved add-ins: one or two tablespoons of low or nonfat milk and one or two tablespoons of raw sugar, honey, molasses, maple syrup, agave syrup, or stevia.

Can I Still Eat Chips, Cookies, and Drink Alcohol?

Yes! But… (sound familiar?)… here’s the rule: you’re allowed three indulgences per week.
Just some of the treats you can eat: kettle chips, tortilla chips, banana-oatmeal cookies, dried fruit, and chocolate. (Hallelujah!) If you prefer to drink your treats, you can sub in a beverage instead, like wine, beer, 100% real fruit juices, and kombucha.
And once a day, you’re allowed a Shakeology base such as milk, almond milk, or coconut water, allowing you to jazz up your daily dose of dense nutrition!

Free Foods

You also get “Free Foods,” which don’t count against your container count. (No “buts” here!) Freebies include:
  • water
  • seasonings/condiments (like garlic, lemon/lime juice, herbs, ginger, etc.)
  • spices (except salt)
  • vinegars
You can also “hack” your containers with modifications: Instead of using a yellow container for a treat, use a purple and a blue to mix walnuts, green apple, and cinnamon. It’ll taste like a apple pie, without all the unhealthy added sugar.

How to Avoid Plateaus on the 21 Day Fix

Stepping on the scale and not seeing proof of all your hard work can be frustrating. While plateaus are common, there are ways to avoid them. Autumn first approaches plateaus with tough love: “First and foremost, I always start with the tough love portion of this. I have people tell me all the time, ‘I’m really following it to a T, I swear. I’m also not even eating one of my yellow containers, so shouldn’t I be losing weight faster, ’cause I took one of my carbs out?’
“You’re not following it to a T,” Autumn says. “Because if I wanted you to have one less carb, I would have given you one less carb.” The 21 Day Fix nutrition planned is designed to be followed exactly as it’s written to obtain optimal results. If you fall into a category that calls for three yellows per day, you are meant to eat them all. And who doesn’t love carbs? It’s a win-win for everyone.
Next, Autumn stresses the importance of drinking enough water and getting enough sleep every day. Staying hydrated helps flush your system while getting the right amount of shut-eye helps your body recover and repair. “Eight hours, aim for it,” Autumn recommends. “Nine, if you’re lucky, but you’ve got to make sure you’re getting sleep.”
“The other thing to remember is that you are toning your body; you’re building lean muscle, you’re reshaping it. So I know we all love to get on the scale. I hate that darn thing, get rid of it,” she adds. “Look at your body, look at the way your clothes fit. Have you lost inches? That’s really important, take your measurements. It’s not just about the number on the scale.”
Autumn admits that she can get on the scale in the morning and weight 109 pounds, then weigh herself again in the afternoon and weigh 113, because she’s eaten, consumed water and her blood volume changes after she works out. “If you’re doing something really healthy for your body, like exercising and eating right, be proud of yourself, stay on the course, and your body will eventually respond.”
Watch Autumn answer more 21 Day Fix questions below.

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How to blend STRENGTH and HIIT training to get killer results!

Joel Freeman, strength training, HIIT training, tosca reno, autumn calabrese, beachbody on demand

Our bodies quickly adapt to the same workout over and over, which means we need to mix up our fitness programs if we want to continue to see results. This is why I use my Netflix of workouts, with over 50 different exercise programs, and thousands of workouts, the newest launching with VIP early access in July! LIIFT4 combines strength and HIIT (High Intensity Interval Training) to keep the body from adapting and allowing us to reach our goals!

LIIFT4 Program Breakdown:

  • Trainer: Joel Freeman
  • Difficulty: Intermediate
  • Program Length: 8 weeks
  • Commitment Time: 30-40 minutes, 4 days/week
  • Equipment Needed: light, medium & heavy weights (depending on your current strength)
  • Best For: toning and sculpting muscle, fat/weight loss
  • Release Date: VIP Early Access starts July 16th, available on Beachbody On Demand Oct 1st

What is LIIFT4?

The name explains precisely what you’re getting with this program.

LIIFT4 = Lift + HIIT 4 days/week

These workouts focus on weight lifting to build and tone your muscles, while HIIT cardio (high intensity-interval training) help you burn fat and lose weight more quickly!

And only 4 workout days per week? That means weekends off AND a break during the week—yes! By allowing 3 days off, it gives your muscles time to rest and rebuild, meaning you’ll be able to push harder and do better on your the workout days.
Joel Freeman, strength training, HIIT training, tosca reno, autumn calabrese, beachbody on demand
It’s the perfect program for busy people!

Not only do you get 3 days off per week but each workout is only around 30 minutes long! Just a half hour? Simple!

LIIFT4 Results

Check out some of these results from the program! I'll be running a Fit Club test group for VIP access. Check out how to join!


What is the LIIFT4 meal plan?

If you've done any other Beachbody program, this plan uses the portion control containers!
There are TWO different meal plans depending on your goals: one to lose weight, one to build muscle.
Joel Freeman, strength training, HIIT training, tosca reno, autumn calabrese, beachbody on demand
And the burning question about the nutrition plan…

Is alcohol allowed on the nutrition plan?

The answer is YES! Unlike 80 Day Obsession, you’re allowed alcohol during your cheat day on the LIIFT4 plan (in moderation, of course).

What equipment do you need for LIIFT4?

  • 3 Sets of Weights (Light/Medium/Heavy)
  • OR Resistance Bands
  • A fitness or yoga mat and a foam roller are recommended, but not required.
There will be an option to use resistance bands instead of weights. And just like with all of our programs, the weights or resistance bands you use will depend on your current strength. If you’re not sure which size to start with, talk to your Coach!

What can you expect from the workouts?

The program is broken down into 2 phases:
Phase 1: Build
Phase 2: Shred

During Phase 1, the workouts will focus more on muscle building. While there will still be a HIIT component during Phase 1, the focus is more on lifting weights and building strength. As you move into Phase 2, more time will be allocated to the HIIT component to help you lose more weight and lean out.

Each day focuses of specific muscle groups and every workout starts with lifting first, then ends with some HIIT!

And you’ll never do the same workout twice.
You get a new workout every single day, so just like with 80 Day Obsession, you’ll never be following along to the same video more than once.

When does the program launch?

LIIFT4 is being released in 2 phases:
July 16 - VIP Early Access: Starting June 11 the program will be on sale on, this means Challenge Packs, Completion Packs, Accessory Bundles, or Stand-Alone Digital VIP Access. When you purchase one of the above VIP options, you’ll have access to all of the LIIFT4 workouts on July 16!
Oct. 1- Without Early Access: VIP Early Access begins July 16, all other BOD subscribers will have access to the program starting October 1st.

Are You In?!

With our last program launch, we SOLD OUT quickly! So, if you want in or want more details when the program launches, fill out the form below and I’ll keep in touch with you.
You’ll also be added to my first official LIIFT4 Test Group!

Fill out my online form.
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Lose weight happily with the UN-diet!

If you're anything like me, life REVOLVES around food. You wake up thinking about what you're going to have for dinner. And as you're eating breakfast, you're dreaming of lunch. Sound familiar?!

It's no secret that I LOVE and LIVE to eat! But that food obsession has also given me a lifetime of weight struggles. I am a former yo-yo dieter, binge eater, fad diet hopper, carb cutter, and obsessive calorie counter. Which is why I am SO excited to announce our new mindful eating program, 2B Mindset!

The principles of this program are what helped me lose weight and I'm so excited Registered Dietitian Nutritionist, Ilana Muhlstein, has created an easy to follow program for YOU to follow too! This program is going to change your life!


  • Is constantly "on a diet"
  • LOVES food
  • Starts every Monday on a diet and quits by Wednesday
  • Loves late-night snacking
  • Rewards herself with food
  • Punishes herself with food
  • Loves eating out
  • Loves ordering take out
  • Hates to cook
  • Beats yourself up over eating
  • Doesn't want to exercise
  • Doesn't like to exercise
  • Loves to exercise but struggles with nutrition
  • Falls off the "diet" wagon every weekend
  • Travels often but doesn't know how to stay on track
  • Feels emotionally attached to food
  • Not sure of what to eat and how to eat it in a sensible way
  • Gets excitement from food
  • Feels overwhelmed with food choices
  • Turns to food when anxious or stressed
  • Feels isolated when trying to lose weight because you can't eat with your family or go to certain restaurants


This program was created by Registered Dietitian Nutritionist, Ilana Muhlstein, as a practical and simple weight loss solution after years of yo-yo dieting. 2B Mindset is NOT a diet – it’s about understanding how to lose weight happily, without feeling deprived or counting calories or cutting out entire food groups. You’ve heard the phrase “abs are made in the kitchen,” right? That’s why we are focusing on food as a means of weight loss while still keeping it enjoyable!

Instead of adopting the mindset of "I can't have that food for 3 weeks because I'm on a diet," you'll be focusing on what you CAN have and saying YES to the foods you want!


This is simply a more positive and sensible approach to a healthy lifestyle that allows you to shift your mindset, adopt a more positive perspective on how you see food, overcome emotional eating, and make life-long changes with results that LAST!
You’ll get recipe ideas and meal prep help, plus tips for conquering emotional eating and more. Ilana has been working on this program with Beachbody for the past 2 years along with many years of researching and testing on her own to develop this program! She has taught 10 semesters of these concepts in a weight loss seminar at UCLA and helped thousands of people lose weight in her private practice in Beverly Hills.

And after a lifetime of weight struggles and summers at "fat camp" herself, she dropped everything traditional weight loss programs teach and lost 100 lbs with her own mindful eating concepts!

THAT is why I can't wait to share them with YOU!

The program includes 41 videos, ranging from 2 to 30 minutes:
21 short videos that explain the main principles of the program
5 videos to help you overcome common challenges
15 super-simple and satisfying recipes


Ilana breaks down the core principles of the program and teaches you how to shift your mindset and implement research-based techniques that yield long-lasting results so you can ditch the diet and be happy while losing weight.
She walks you through every aisle of the grocery store to show you how to save money, read labels, plan for your week in an efficient way, and make the best decisions!
She also teaches you how to eat out, how to go to events, how to approach eating at a BBQ or party, how to order take out, how to conquer emotional eating, and more!


An integral component of the 2B Mindset program is Shakeology, which is unlike any other shake because it's made from over 70 whole superfoods from around the world. It will replace your vitamin and probiotic, fill you up, give you natural energy (without caffeine), and tastes delish! Plus it helps your hair, skin, and nails! And it has nothing artificial! It's literally what gets me out of bed in the morning and keeps me going. And I really think it's why my sons rarely get sick (and why their nails grow like weeds and need to be cut twice a week!).

What sets it apart is that there are NO GMOs, soy, artificial colors, sweeteners, flavors, or preservatives! It's seriously delicious and improves your energy, digestion, cravings, hair, nails, and skin. The ingredients are sourced from all over the world and the Shakeology creators regularly visit the farmers to test the soil and ensure the best farming practices are being followed.


This program follows a "food first approach" - meaning that you'll focus on the food first, shed some weight, then feel empowered to exercise. I know from personal experience that it's HARD to exercise when you have extra weight and feel disconnected from your body.

With the 2B Mindset approach, you are NOT required to exercise. Exercise is considered "extra credit," so you can do it, but you are not required to do it until you feel ready. And believe me, you will you will WANT to exercise when you have that positive relationship with food and love your body! Luckily, you will have access to our "Sweatflix" of workouts with thousands of different workouts to choose from at any time.


Check out these results (which were accomplished in 30-60 days with 2B Mindset)


I am going to be hosting a private accountability Fit Club, called The Nutritional Makeover, for my clients to help them navigate the 2B Mindset nutrition plan, to implement the strategies, and be there with them every single step of the process. If you are interested in locking arms with me and a group of women just like us, complete the form below and I'll be in touch!


Ready to win the weight loss battle once and for all? The 2B Mindset will help you lose weight happily – without depriving yourself, and without cutting out food groups, counting calories, or even having to exercise until you’re ready!

Let's lock arms and DO this! What do you say? Complete this form to save your spot and I'll be in touch!


Honey-Lemon-Mustard Chicken Thighs

This roasted chicken recipe showcases juicy, flavorful chicken thighs with a lemony sauce that bakes itself in the pan. Roasted chicken thighs are quick and easy, and the ideal weeknight dinner for busy families. I served them with creamy cauliflower risotto and sautéed spinach.

8 bone-in, skin-on chicken thighs
1/2 cup olive oil
1 lemon juiced and zested
1 tablespoon grainy or dijon mustard
1 tablespoon of honey
salt and pepper
chopped parsley (optional)

  1. In a bowl, toss chicken thighs with olive oil and lemon juice; season with salt and pepper and marinate 1 hour (or up to a day). 
  2. Preheat oven to 375 degrees. Roast chicken, skin side down, in an oiled roasting pan, 20 to 25 minutes; flip and roast 10 more minutes. 
  3. Stir together grainy mustard and honey and season with salt and pepper. Brush glaze onto chicken and broil 5 minutes.
  4. Sprinkle with chopped parsley.
Want more recipes like this, or support in your health and fitness journey in one of my Fit Clubs? Complete the form below and I'll send you info within 24 hours!
Fill out my online form.
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