Free Group!!!

Guess What??! I'm running a FREE GROUP to help you learn how to eat healthier. I provide you with a 5 day meal plan and private FB group for accountability, motivation, & mini challenges. Starts Monday Jan 5th. Want in? Post your email address in the comments or PM me. I'm so excited about this one!!

Warm up this winter with this recipe!

I don't know about you but when it gets cold and blustery outside I crave warm soups, stews, & chili! This ready in mins chili recipe does the trick every time I make it!  It makes a lot too so you can have a full weeks worth or freeze it for later!  The best part is it's only 231 Calories!  It's full of flavor, super tasty, and meat free!  

Enjoy! 

Total Time: 35 min.
Prep Time: 15 min.
Cooking Time: 20 min.
Yield: 10 servings, about 1 cup each

Ingredients:
2 lbs. seitan (wheat gluten found in most vegan aisles)
Nonstick cooking spray
1 medium onion, chopped
2 cloves garlic, finely chopped
1 habanero pepper, seeded and deveined, chopped (use gloves to handle)
1 tsp. chili powder
½ tsp. paprika
½ tsp. sea salt (to taste; optional)
1 dash ground black pepper
1 14.5 oz can black beans, do not drain
1 14.5 oz can kidney beans, do not drain
2 medium tomatoes, chopped

Preparation:
1. Place seitan in food processor; pulse until it has the consistency of ground beef. Set aside.
2. Heat large skillet, lightly coated with spray over medium-high heat.
3. Add onion; cook, stirring frequently, for 5 to 7 minutes, or until translucent.
3. Add garlic, habanero pepper, and seitan; cook, stirring frequently, for 3 to 4 minutes, or until seitan is golden brown.
4. Add chili powder, paprika, salt (if desired), and pepper; cook, stirring frequently, for 2 more minutes.
5. Add black beans, kidney beans, and tomatoes; cook, stirring frequently, for 5 to 7 minutes, or until mixture is heated through.

Tip: Serve chili on top of cooked whole grain pasta (½ cup). Any remaining chili can be frozen to be reheated at a later time.

Tip: If you find habanero too spicy, substitute with jalapeño.

Save Money, Curb Cravings, & Stay Slim & Trim for the Holidays - It's possible!!

"I love Shakeology, it's helped me so much, but it's so expensive!"  I hear this daily from people.  Or people ask me how I can afford it with my many other bills.  Well here's the thing, I make my health a priority in my life.  It's in my top 5, so I make sure I budget for my healthiest meal of the day! I also know the many benefits of Shakeology and I know I feel better when I drink it. I also know it helps me keep my weight down, especially during the Holidays!  If I drink my shake in the morning, I'm satisfied and less likely to overindulge during Thanksgiving/Christmas Dinners!  The truth is  Shakeology costs less then most Starbucks drinks or that nasty Super Sized Fast food meal - Shakeology is only $4.33 a Shake...here are my tips to save money & stay healthy this holiday season!

1.  Order HD (Home Direct)  Why?  Shipping is only $2 a month, so you end up saving around $10-$15 on a bag that arrives at your door step!  Every 30 days you will receive your new bag so you don't have to even think about it!  If you drink your shake daily, you won't need your multi-vitamin anymore and just when your about ready to run out, a new bag magically shows up!   Let's say you happen to get backed up on your supply, you can put your bag on hold for up to 4 months, and you can cancel Home Direct at anytime!  There is also the bottom of the bag guarantee, so if you aren't satisfied, you can get your money...you have nothing to lose, except a few extra pounds!!

2.   Buy the 30oz bag, not the packets that are offered.  You pay the same price, but with the packets you're only getting 24 days worth.  So unless you've just won the lottery, or need the packets for travel, get more bang for your buck and get the Bag!!  I travel with my bag that has a 30 day supply, with not problems!  Get the bag, it's definitely more for your money!

3.  My last tip!  Drink it daily!  If you're paying for it, then you should be using it!  I bake with it, make different recipes to try for my breakfast every morning and honestly can't go a day without it.  Oh and it's the perfect passenger when you're on the go!  Just the other day I was heading out to go grocery shopping and felt a little hunger coming on...so instead of getting to the grocery store and buying unnecessary items, I made my shake in 30secs and took it with me!!  No temptation, I stuck to my list, and saved MONEY!!!  Which is so important right now with the Holidays coming up!

If you want to know more about Shakeology or how it can help you this holiday season, please private message me!  I would love to help you get your priorities straight and share with you my tips on how I only spend $300 a month on groceries and still have my monthly supply of shakeology coming to my door step!

21 Day Fix Crock Pot Recipes

Tis' the season to use that Crockpot!  I've been loving coming home from work and having my meals already made and ready to eat!  I want to hug that person that invented the Crockpot.  Seriously, if you know who the person is, let me know!!  

There are hundreds and hundreds of crock pot recipes out there, but not all are created equal.  I've compiled some of my favorites that just so happen to be 21 Day Fix approved!  I love the 21 Day Fix meal plan.  It's so easy to follow, you feel satisfied and full, and you lose weight!  I hope you find some recipes that you enjoy!  Please share with friends and family!! Happy Crocking!

Crock Pot Salsa Chicken (21DF red + green)

• 4 b/s chicken breasts
• 16 oz salsa (homemade – recipe follows) *if using store bought find the freshest one available with lowest sodium and no (or fewest) preservatives

1. Put chicken breasts in crockpot (can be added frozen) cover with salsa. Set for 4-6 hours on high. Chicken should shred easily with fork when done. 

Really good homemade Salsa

• 3 cups chopped tomatoes
• ½ cup chopped green bell pepper
• 1 cup onion, diced
• ¼ cup minced fresh cilantro
• 2 tablespoons fresh lime juice
• 4 teaspoons chopped fresh jalapeno pepper (including seeds)
• ½ teaspoon ground cumin
• ½ teaspoon kosher salt
• ½ teaspoon ground black pepper

1. Stir all ingredients together.  Refrigerate.  It is best to let marinate overnight.  But several hours will suffice, if you can’t wait to dig in!  Serve chilled.

Whole Chicken in Crock Pot (21DF red)

• 1 whole chicken (giblets removed)
• 1 onion (or 2 ribs celery)
• Southwestern Seasoning (21 Day Fix Approved) 
• 1 Tbsp. chili powder
• 2 tsp. ground cumin
• 1 tsp. coriander
• 1/2 tsp. onion powder
• 1/2 tsp. garlic powder
• 1/2 tsp. dried oregano
• 1/2 tsp. smoked paprika
• 1 tsp. Himalayan salt.

1. Cut onion or celery into chunks – place on bottom of crock pot to create a “rack”. 
2. Coat chicken in herbs/spice mixture. 
3. Place chicken breast down on top of “rack”. 
4. Cook on high 4-6 hours (low 6-8 hours) until chicken falls off bone

Enchilada Stuffed Peppers (each pepper = 1 blue + 1 red + 1 green + 1 yellow)

• 5-6 Red peppers
• 1lb shredded chicken breast
• 1c instant brown rice
• 1 c chopped fresh spinach
• 1 can diced tomatoes with chiles (find lowest sodium content) *can also use fresh diced roma tomatoes and jalapeno
• 1c plain fat free greek yogurt
• 1 package shredded cheese (Daiya offers a great dairy & soy free selection of cheeses)

1. Cut tops off each pepper, remove seeds. 
2. Combine meat, rice, spinach, tomatoes, yogurt. 
3. Fill each pepper up 2/3 with mixture; put top back on. 
4. Place peppers upright in bottom of crockpot. 
5. Cook on low 6-8 hours (high 3-4 hours). Top with cheese when finished.

Slow Cooker Pork Carnitas (Serves 10-12; Freezes well) (red, yellow)

• 3 lbs Pork Loin
• 1 Bay Leaf
• 1/2 - 1 cup water
• Spice Rub
• 2 tbsp Chili powder
• 2 tsp Cumin
• 1 tsp Corriander ground
• 1/2 tsp Cloves
• 1 tsp Onion powder
• 1 tsp Garlic powder
• 1 tbsp Sea Salt
• 1 tsp Mexican oregano Regular oregano will do in a pinch

1. Mix all spices except bay leaf together in a bowl. Set aside.
2. Rub entire surface of pork loin with spice mixture. Place in slow cooker.
3. Add bay leaf and water to slow cooker with pork.
4. Cook on low for 6 hours.
5. Remove pork from slow cooker and shred with two forks. Meat should shred easily, but not completely fall apart.
6. Return shredded port to slow cooker and gently mix with cooking liquid.

Enjoy with your favorite Mexican dish or with Whole Wheat Tortilla wraps!

Fresh Tomato Sauce in Crock Pot

• 4 garlic cloves minced
• 4 tsp of oil
• Dash of Paprika
• Dash of Salt and pepper
• 2 tsp Italian seasoning
• 3 or 4 bay leaves
• 7 green fresh tomatoes diced
• 1 green onions chopped
• 4 tsp sugar (may need to add more if tomatoes are bitter)

1. Cook in slow cooker 4-6 hours on high or 6-8 hours on low.  
2. Serve over your favorite whole wheat pasta

  

SLOW COOKER FLANK STEAK FAJITAS (red + green + blue + yellow)

• 1 ½ lbs flank steak, preferably grass fed
• 1 ½ teaspoons chili powder
• 1 teaspoon cumin
• 1 teaspoon coriander
• ½ teaspoon salt
• ¼ teaspoon black pepper
• 2 tablespoons soy sauce, preferably the low-sodium variety 
• 1 jalapeno pepper, seeded and chopped
• 2 cloves garlic, minced4 – 5 bell peppers, any color
• 1 onion

Other fajita fixings:

·    Whole-wheat tortillas, grated cheese, fresh sliced avocado, cilantro, lime slices, fresh spinach leaves, sour cream, hot peppers, etc.

·    

     Mix together the dry spices with a fork including the chili powder, cumin, coriander, salt and pepper.

·    Rub the spice mixture over all sides of the flank steak and place it in the bottom of the slow cooker. Sprinkle the soy sauce on top.

·    Top the flank steak with the diced jalapeno and minced garlic. Slice the bell peppers and onion and throw those on top of the steak as well.

·    Turn the slow cooker onto HIGH and cook for 5 – 6 hours or until the steak can easily be shredded with two forks.

·    Drain the meat and peppers well then serve with the recommended fajita “fixings” (listed above).

 Let me know in the comments what your favorite recipe is!  

My Why!

I get inspired to write every now and then, this is one of those times!  I want to share my Why with you! Why did I become a coach? Why do I want to strive to continue being a coach? My whys, my motivation for continuing each day runs so deeply, and I just fuel it even more every day. 

First, my husband: he works his butt off! I’m so tired of having to see him work so hard. Yes, he loves what he does (he travels all over PA and builds fish habitat); however, I really want him to enjoy his life as well since he comes from very humble beginnings. I want him to not think twice about buying a pair of new shoes, because his old ones are falling apart & hurting his feet.  I want him to drive around in his dream truck with a big smile on his face.  I want a better life for him, so I push myself daily to make sure I make it happen!   

Second, I want a family!  I want to be able to stay at home and watch my kids grow.  I want to be there to take them to their football practice or dance class...yes, our kids are going to be football players and dancers!  I want to create tons of memories with our kids and have them remember us both being there for them! I want to provide for them, and give them the best life possible!

I want more for my life and my family! Being a Coach will change your life!  It's such a rewarding job knowing you're out there helping hundreds of people get healthy!  What are your dreams for your life?  

Creamy Chicken, Quinoa, and Broccoli Casserole

Creamy Chicken, Quinoa, and Broccoli Casserole

 So it has been a while since I have had a full week at home to cook a great meal!  I spent a full week at home about two weeks ago and had fun getting some new recipes cooked!  We are trying to eat very healthy so you will see a trend in that.  Casseroles can often be fattening are heavy and high in calories, but this one was so refreshing and used some of our favorite ingredients.  If you cannot find Gruyere cheese, Swiss cheese is a good replacement for it and has a similar taste. This was absolutely amazing and made for great leftovers! 

Ingredients

• 2 cups reduced sodium chicken broth
• 1 cup almond milk
• 1 teaspoon poultry seasoning
• ½ cup flour
• 2 cups water, divided
• 1 cup uncooked quinoa, rinsed
• 1 pound boneless skinless chicken breasts
• ¼ cup shredded Gruyere cheese (any kind will work)
• 3 cups fresh broccoli florets
• Salt and pepper to taste

Instructions

1. Sauce: Preheat the oven to 400 degrees and grease a 9×13 baking dish  Bring the chicken broth and ½ cup milk to a low boil in a saucepan. Whisk the other ½ cup milk with the poultry seasoning and flour; add the mixture to the boiling liquid and whisk until a smooth creamy sauce forms.  Do not add to quickly because then it may form chunks.
2. Assembly: In a large bowl, mix the sauce from step one, one cup water, and quinoa, and stir to combine. Pour the mixture into the prepared baking dish. Dice the chicken and lay the chicken breasts cubes over the top of the quinoa mixture. Sprinkle with the seasoning if you would like. Bake uncovered for 30 minutes.
3. Broccoli: While the casserole is in the oven, place the broccoli in boiling water for 1 minute until it turns bright green and then run under cold water to blanch it. Set aside.
4. Bake:  Remove the casserole from the oven, check the mixture by stirring it around in the pan, and if needed, bake for an additional 10-15 minutes to get the right consistency. When the quinoa and chicken are cooked and the sauce is thickened, add the broccoli and a little bit of water (up to one cup) until the consistency is creamy and smooth and you can stir it up easily in the pan. The amount of water will depend on how thick the sauce is.  At times I do not add any.  Top with the cheese and bake for 5 minutes, or just long enough to melt the cheese.

Guilt Free Chocolate Peanut Butter & Banana Ice Cream

This has become a favorite in my household.  My hubby, who might just be the biggest Ice Cream fan ever, requests this vs. regular ice cream.  Since I became Diary Free, I've been searching for ways to enjoy some of my favorite things, Ice Cream is one of them.  So when I heard you could make a soft serve "ice cream" from bananas, I was all about it!

Here's my favorite Guilt Free Recipe!

Ingredients:
1 Cup Unsweetened Almond Milk
2 Scoops Vegan Chocolate Shakeology
2 - 4 Medium (Ripe) Frozen Bananas *peeled and cut into chunks before freezing*
2 Tbsp. All Natural Powdered Peanut Butter *I use PB2*

Preparation:
Take semi ripe bananas; peel, cut and freeze for 2 - 3 hours.  Make sure the bananas are really frozen or else the "ice cream" will be too runny and not get to the soft serve consistence.

Place milk, Shakeology, bananas, and peanut butter in high-powered blender *I use a Ninja and it works great*

Blend/Pulse for 5 seconds to break up the frozen bananas and continue blending for 30 secs or until you start to see a smooth, soft serve consistence form

Place mixture in bowls and serve and garnish with a cherry! *we usually eat it right away, but you can freeze it for 4 hours, making sure to stir every 30 mins.  We just never have any left over to freeze!

Enjoy your guilt free frozen treat!!

Ready to take the Challenge with me?

Spinach & Berry Salad with Strawberry Vinaigrette

Looking for a quick lunch or dinner idea?  Try this delicious salad with home made dressing!  You won't be disappointed!

Total Time: 10 mins.
Prep Time: 10 mins.
Cooking Time: None
Yield: 4 servings

Ingredients:
8 Cups fresh baby spinach
1 medium orange bell pepper, thinly sliced
1/2 cup fresh blueberries
1/2 cup sliced fresh strawberries
1/4 cup slivered almonds
8 Tbsp. Strawberry Vinaigrette (recipe below!)

Strawberry Vinaigrette:
Ingredients:
2 Tbsp. Apple Cider Vinegar (or white balsamic vinegar)
2 Tbsp. Extra-Virgin Olive Oil
1 Tbsp. Raw Honey
1/4 tsp. sea salt
1/4 tsp. ground black pepper
1-1/3 cups sliced fresh starwberries
Place Vinegar, oil, honey, salt, pepper & strawberries in a blender; cover.  Blend until smooth!

Preparation:
1. Combine spinach, bell pepper, blueberries, strawberries and almonds in a large serving bowl; toss gently to blend.
2. Drizzle salad evenly with Strawberry Vinaigrette; toss gently to blend.
3. Serve  Immediately!

21 Day fix approved - 1 Green; 1/2 purple; 1/2 orange for dressing


Enjoy!

Great Ways to Eat Watermelon

I'm kinda obsessed with Watermelon.  I love how refreshing it is especially on the hot, humid summer days.  It's the perfect summer fruit to treat yourself with.  I want to share with you some of my favorite recipes and tips!  If you have a favorite way of enjoying it, share it in the comments section below!

How to pick the perfect Watermelon! Watermelons come in shades of red, pink, yellow, and orange. There’s usually a bushel of them at the market to choose from, but how can you know if the one you select will be sweet and juicy? Ripe watermelons should have dark green rinds and be without any soft spots or major blemishes (scratches are ok), and they feel heavy for their size. In the interest of time, I like to choose three similar-sized melons and compare their weights. The heaviest melon will be the juiciest. Turn your watermelon over to look for a buttery yellow spot. This means that it was ripened in the sun on the farm (that’s what you want). A white or light green spot indicates that the melon was harvested too early, which diminishes sweetness, texture, and juiciness. If you have perfect pitch, you might be able to select a watermelon by thumping it like a drum. Supposedly, when tapped lightly, a perfectly ripe watermelon makes the sound of a B-flat note.

Now for the Recipes! 

Watermelon & Mint Salad!
Supremely simple fruit salad that's the ultimate refresher on a hot day!  For the adult version, add a splash of Rum!

8 cups seedless watermelon chunks or balls
1/4 cup fresh lime juice
1/2 cup mint leaves, torn
Salt to taste

In a large bowl, toss the Watermelon with the lime juice.  Fold in the mint leaves, season with salt & serve.  This salad can be refrigerated overnight.  Fold in the torn mint leaves just before serving!

Watermelon and Heirloom Tomato Salad!
Watermelon is suited for summer salads like this one. Sweet watermelon and savory heirloom tomatoes make a great pair, and nicely complement the peppery arugula, salty feta, and sharp red onion in this dish. Choose tomatoes of several different colors for dramatic appeal.

3 Tbsp. red wine vinegar
2 Tbsp. finely chopped basil (or mint, chives, or parsley)
¼ tsp. sea salt
¼ tsp. ground black pepper
1 cup arugula (also known as rocket)
½ medium seedless watermelon, rind removed, cut into 2-inch triangles
3 medium heirloom tomatoes, sliced into wedges
½ cup yellow cherry tomatoes, cut in half
¼ medium red onion, sliced thin
2 Tbsp. crumbled feta cheese (about ½ oz.)
1 Tbsp. extra virgin olive oil

Combine oil, vinegar, basil, salt, and pepper in small bowl; whisk to blend. Set aside.  Arrange arugula, watermelon, heirloom tomatoes, cherry tomatoes, and onion on a large serving platter. Drizzle evenly with dressing. Top evenly with cheese.

Watermelon Smoothie!
Have leftover watermelon? Drink it using this super simple smoothie recipe! Blend cubed watermelon with banana and add in some Greek yogurt for a protein boost.

½ cup nonfat plain Greek yogurt
1 cup cubed watermelon
¼ medium banana, cut into chunks
1 cup ice½ cup water

Place water, yogurt, watermelon, banana, and ice in blender; cover. Blend until smooth. Serve immediately.

Grilled Watermelon Wedges!

The next time you fire up the BBQ, throw some wedges of watermelon on the grill! Cooking it this way enhances its sweetness and adds a touch of smoky flavor.

1 tsp. sea salt
2 tsp. olive oil
¼ medium watermelon, rind washed, cut into 1¼-inch thick wedges

Place cookie or baking rack over baking pan. Season watermelon with salt. Place on prepared rack. Let watermelon drain for 30 minutes. Rinse and pat dry. Preheat grill or broiler on high.  Lightly brush watermelon with oil.  Grill or broil for about 2 to 3 minutes on each side, or until grill marks appear and watermelon softens slightly.

Watermelon, Feta, and Kalamata Olive Salad!
Here is a new take on the popular watermelon and feta salad. Our recipe adds salty kalamata olives and fresh herbs for a surprisingly delicious Mediterranean twist.

3 Tbsp. fresh lemon juice
¼ tsp. sea salt
¼ tsp. ground black pepper
4 cups cubed watermelon
¼ cup crumbled (or shaved) feta cheese (about 1 oz.)
2 Tbsp. kalamata olives, pitted
2 Tbsp. chopped fresh parsley (or microgreens)
2 tsp. extra-virgin olive oil

Combine oil, lemon juice, salt, and pepper in a medium bowl; whisk to blend. Set aside.  Combine watermelon, cheese, olives, and parsley in a large serving bowl.  Drizzle with dressing; toss gently to blend.

1. Watermelon, Cucumber, Lime, and Chili Salad!
   Spicy & refreshing all in one bite!
   
   3 Tbsp. fresh lime juice
   2 Tbsp. finely chopped fresh mint
   ¼ tsp. sea salt
   ½ tsp. chili powder
   4 cups cubed watermelon
   ½ medium cucumber, peeled, sliced
   ⅓ cup crumbled (or shaved) feta cheese (about 1½ oz.)
   1 Tbsp. extra virgin olive oil
   
   Combine oil, lime juice, mint, salt, and chili powder in small bowl; whisk to blend. Set aside.  Place watermelon, cucumber, and cheese in a medium serving bowl.  Drizzle salad evenly with dressing; toss gently to blend.  Serve immediately.
2. 
   
3. 
   Strawberry Watermelon Surprise Shakeology!
   This smoothie tastes like summer! It’s a great way to use up extra watermelon and start your day right.

   
   ½ cup diced watermelon
   1 scoop Strawberry Shakeology
   2 Tbsp. chopped fresh mint
   1 cup ice½ cup water
   
   

   Place water, watermelon, Shakeology, mint, and ice in blender; cover. Blend until smooth.

   
   

   Enjoy the rest of your summer days with a side of Watermelon!
   
   Your Friend in Fitness,
   Brittany

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Do you have 4 Mins a day?

How have the past few weeks been going for you?  We've made it to Week #4!  This week I also want you incorporate a little bit of exercise into your routine.  Keep in mind that the past weeks rules are still into affect this week.  If you need a reminder, check the previous posts!  Ok let's talk about Week 4!

Week 4 Rules!
Cook at home.  One of the best ways to control your eating is to prepare all your meals yourself.  Eliminate all fast food (which hopefully happened in Week #1) and most other restaurant food.  You may still eat food from certain restaurants where you can be sure of the ingredients (most will be sawy enough to make a point of how healthy their food is).  As you may have seen in the news, restaurants tend to use alarming quantities of salt, among other things.  This single step will often bring your body closer to homeostasis (its desired state of balance).  This can be hard for many of us because we now have to plan our meals and prepare them ahead of time, but try to treat it like a vocational school - you don't learn a new "job" without a little retraining.  Check out my post called "Weekly Meal Planning Made Easy" for help on how to prep & plan your meals!

Cheat Days! 
Just 1 again this week.

Weekly Focus!
Fat is essential.  Remember that fat is a vital part of your diet, not just something that makes you fat.  What is NOT vital is junk fat in processed foods. Healthy fats come from Fish, Nuts, Seeds, Avocados, Olives, etc - Natural sources.  You need to be careful about the amount of fat you eat beacuse it's very dense.  At 9 calories per gram, it contains more than double the calories of carbs and protein.


I WORK OUT!

Now let's talk about the work out for this week.  If you want to burn up to 9x more fat in a shorter amount of time, you need to do HIIT or Tabata style workouts.  This style of training is recently all the rage, so you've probably heard of it, but there is so much misinformation out there that I wanted to make sure you have the right information.

In my study of the most successful people in Fitness, relationships and business, I have found that they exercise first thing in the AM, nearly everyday.  "But who has the time?", you might ask?  YOU DO!  Do you have 4 mins?  Then you have time for an extremely effective HIIT Workout.

If you're short on time and want to train uber-efficiently, then you've got to maximize your efforts!  The key is doing it in a way that doesn't leave you  beat up or injured!  Safety and effectiveness starts with knowledge.

Let's talk about why these workouts are so effective, the difference between HIIT & Tabata Training, and how you can incorporate this type of training into your workout schedule for faster results and have the most productive week of your LIFE!

Start your day, every day, with exercise, and I promise you will find you have more creativity, more energy, more patience, more drive, more motivation and the inspiration to eat better!  These are the habits that can change every area of your life.

So what's the difference between HIIT & Tabata Training?  While both involve pushing yourself to your max with short periods of rest in between, the difference is in the length of your intervals and resting periods.

HIIT Training involves working at your highest intensity for anywhere between 30 secs and 5 mins.  If done correctly, when you finish an interval, you should be breathless and barley able to speak.  Resting periods typically last anywhere between 30 secs and 2 mins depending on how long your interval was.  An entire HIIT workout usually lasts between 15 & 45 mins.

Tabata training, on the other hand, is specifically 20 secs of all-out, maximum effort (going as hard as you possibly can), followed by 10 secs of rest for a total of 4 mins.  That's it!  Just a 4 min workout!  This type of training yields great results.

Here are some great ideas for HIIT workouts!

Chalene Johnson is one my favorite Fitness Experts.  Check out a few of her HIIT & Tabata workouts to try this week!

Check back next week for more tips!

Your Friend in Fitness,
Brittany

It takes all Kinds of Kinds!

So what is all this Coaching stuff I keep hearing about?  There are different approaches to being a Team Beachbody Coach.  You may not feel like it's the right fit for you, but let me ask you one thing...do like getting discounts?

Discount Coaching 

These individuals sign up to be a Team Beachbody Coach mainly for the 25% Discount.  They have very little, if any, desire to pursue the business aspects of Coaching.  The Discount is good on all Beachbody products including Shakeology, supplements, programs, apparel, equipment, etc... I actually began as a Discount Coach two short years ago!  I loved Shakeology, but hated the price.  There were months where I couldn't afford it, but knew I had to find a way to get this life changing product. So I decided I was going to be a Discount Coach for about a year.  Then, I realized the potential of this Coaching Business and haven't looked back!  Being apart of Team Phitt, I will never pressure you to pursue the business.  I will however, continue to be your Coach and help you achieve your goals!  Let me know if you want to stop paying full price for all your favorite Beachbody products!  This might just be the right fit for you!

Support Coaching

This is one step up from being a Discount Coach.  These folks want to earn a little extra money and have a passion for fitness and want to share their Beachbody experiences with others.  Being a Support Coach means you refer your friends & family to Beachbody and earn a small commission in exchange! Most Discount Coaches turn into Support Coaches because so many people are seeing their transformation that they want in on the secret!  One of the best side effects of being a Coach, in general, is that your personal and physical development will grow! By being a Support Coach, you will help me run my Challenge Groups and be as involved as you want to be.  My goal for you as a Support Coach is to get your Shakeology paid for!  Yep, you heard right.  You can have your Shakeology paid for by being a Support Coach!  

Business Building Coaches 

These Coaches have big dreams for their future!  Most of them would like to make Coaching their full time job so they can be free from debt, provide a comfortable life for their family, want to Change LIVES, or maybe you're like me and want to do all 3!  These Coaches will tend to get more of my focus because I want them to succeed at their Business!  I will help them develop the skills needed to succeed, and make sure they have all the training needed in order to grow their business.  Being a Business Building Coach, you can't be afraid to step out of your comfort zone, and hear the word "no" on a regular basis.  You must be fueled by hearing YES!  Business Builders must have patience.  Finding customers and growing your business does not happen overnight, it takes hard work and dedication to do this.  The earning potential is abundant if you really want it to happen.  I'm a firm believer that if you visualize your success, it happens.  I've kept this positive energy in my mindset and I'm seeing amazing results.  In only a few short months of really focusing in on my business and my passion for health & fitness, I've grown my contact list & grown my business!  

If you think that one of these Coaching options fits your needs, let me know!  I'd love to help you narrow it down and get you set up for your future.  You may even be eligible to sign up for free!  I'll never pressure you do anything, and you tell me how you want Beachbody to work for you!  The only factor holding you back from your DREAMS is YOU! 

Your Friend in Fitness, 

Brittany

Bring Some Color into Your Life!

Week 3 already of our healthy lifestyle change, can you believe it?  This week we are introducing some color into your life.  Take a look at your closet...what's the primary color you see?  For most, it's Black.  Why not add some reds, greens, purples & one of my favorites orange into that picture!  Of course you'll want to wear many colors when you start seeing your body changing with this lifestyle change! 

Week 3 Rules!  Of course the previous rules still apply.  This week I want you to try to Eat some colorful, Low-Density Foods at every Meal.  These are foods that take up a lot of space without a lot of calories.  Veggies are the most obvious example.  You can eat a salad bowl overflowing with lettuce and veggies and you most likely won't exceed 100 calories.  By eating low-density foods like veggies and fruits, you'll keep your portions under control naturally, because they have very few calories for their size.  Conversely, high-density foods, like chocolate and butter, are loaded with calories in even the smallest amounts.  So beware of Salad dressings and other things you add to salads and veggies.  Only add enough for flavor; don't fill up on them.  When it comes to live foods, the richer the colors, the fresher the products tend to be.  Try to eat a variety of colors in your diet.  This simple-yet-random-feeling act will help ensure that you're covering all your nutrient bases.  

Cheat Days!  Only 1 this week.  So make it count!

Weekly Focus!  Make sure you incorporate some protein at every meal.  This becomes even more important as you eat more low-density food, because protein tends to be high-density.  Many veggies have a lot of protein, but the quantity you must consume starts to become prohibitive.  Try to get some protein - meat, legumes, nuts, or seeds each time you eat, especially when you're working out hard, because you need to repair broken-down muscle tissue.  Since your body can only utilize a certain amount of protein at once, do your best to eat small amounts often (starting to see a theme here?)  Reading labels is a simple way to learn how to estimate your protein intake.  You'll notice natural foods don't have labels but once your diet is comprised mostly of these you'll no longer need them.  

Not sure you're getting all the essential nutrients your body needs?  Why not give Shakeology a try!?  It's packed full of all the essential nutrients your body craves, and will help you make sure you're incorporating Low-Density Foods & Protein into your Diet!  I'll gladly send you a sample of one of the 6 delicious flavors to try.  

Still craving those salty chips?  Why not try these Zucchini Chips instead?!  They will satisfy your need for the crunch, but are way better for you!  

Ingredients:

• 1/4 cup dry breadcrumbs
• 1/4 cup (1 ounce) grated fresh Parmesan cheese $
• 1/4 teaspoon seasoned salt
• 1/4 teaspoon garlic powder
• 1/8 teaspoon freshly ground black pepper
• 2 tablespoons fat-free milk
• 2 1/2 cups (1/4-inch-thick) slices zucchini (about 2 small) 
• Cooking spray
  
  Preparation:Preheat oven to 425°.
  Combine first 5 ingredients in a medium bowl, stirring with a whisk. Place milk in a shallow bowl. Dip zucchini slices in milk, and dredge in breadcrumb mixture. Place coated slices on an ovenproof wire rack coated with cooking spray; place rack on a baking sheet. Bake at 425° for 30 minutes or until browned and crisp. Serve immediately.

Next week we take a look at how staying at home for a weekly dinner will greatly help you achieve your health goals!

Your Friend in Fitness,
Brittany