No-bake Protein Brownies

The classic flavors of chocolate and peanut butter (or any nut butter of your choice) meld together in this brownie-like treat.

Total Time: 3 hrs., 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 8 servings, 1 bar each

Ingredients:
1 scoop Vegan Chocolate Shakeology
½ cup gluten-free old-fashioned rolled oats
1 scoop Vega Sport Protein Powder, Chocolate. Vanilla, or Mocha Flavor
½ cup organic nut butter of choice
½ ripe medium banana, mashed
Nonstick cooking spray

Preparation:
1. Combine Shakeology, oats, and Vega Protein Powder in a large bowl; mix well.
2. Add nut butter and banana; mix well with a spatula or clean hands.
3. Place in an 8 x 8-inch pan that is lightly coated with spray. Cover with plastic wrap and press down to flatten into pan. Freeze for 3 hours.
4. Cut into 8 bars.

Remember to keep track of your macros if you are counting!

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Music May Help Your Exercise Results

Music May Help Your Exercise Results because it has a very powerful effect on the brain. Studies have found that certain songs can stimulate memory and emotions. The studies have also found that both  reactions may also be directly linked to the lyrics.

If music can make you feel certain emotions, is it possible that Music May Help Your Exercise Results? Absolutely! 

A study done at Fairleigh Dickinson University followed a group of moderately obese women for six months. Half could choose their music when working out, and half could not listen to music. The women that listened to music lost an average of 16 pounds, and were much more likely to adhere to their workouts. The women who could not listen to music lost an average of 8 pounds, and were only 68% (as compared to 98%) adherent to their exercise routine. Though the numbers aren’t dramatic, the results are still significant.

From this study you can say Music May Help Your Exercise Results. We also may say that music is effective at distracting the participants from the negative elements of exercise, such as muscle fatigue, heavy breathing, and sweating. Music also helps the time go by. Since music is typically associated as pleasurable, listening to music when you exercise may stimulate the brain onto pleasurable thoughts.

Another study, published in the Scandinavian journal of medicine and science in sports, studied a small group of male cyclists and found that the degree of effort they exerted correlated with the speed of the music to which they listened. You may have noticed this when you are taking a spin class, or biking and running outside.

The correct Music May Help Your Exercise Results by setting the pace, and making you push yourself a little harder without even noticing.

Since Music May Help Your Exercise Results, here are some music suggestions when doing cardio, lifting weights, or practicing yoga.

CARDIO EXERCISE

Brunel University professor Dr. Coastas Karageoghis discovered that when runners listened to music they liked, their performance increased up to 15%.

What type of Music May Help Your Exercise Results when doing cardio? 

Cyclers could start with songs with 100–120 beats per minute (bpm). Runners could start with songs 150–170 bpm depending on your pace. Dial the tempo up or down to find what works best for you. That is why CIZE It Up is such a great program. You are exercising and don’t even really think about it because of the music and the moves. Your brain is engaged and you are moving and grooving.

WEIGHT LIFTING

When weight lifting you want music that’s more intense and invigorating. Another key factor in your choice is to choose music with lyrics that get you and keep you pumped up. A study from York St. John University found that when listening to music with uplifting lyrics, participants were able to hold a 2.4-lb. weight out in front of them for 10% longer. P90X and other weight training programs often have music that is set to 128 bpm. This type of music will keep you in a rhythm for lifting.  You also don’t want music that is too fast either. This could cause you to move too quickly, and the distraction could cause injury.

STRETCHING, BALANCE WORK, AND YOGA

Cool downs or programs like yoga call for slower music. This more moderate rate allows the heart rate to sync with the body for proper stretching. When you are trying to relax, you want to decrease the amount of beats in the music below 120 bpm. When doing meditative type yoga or stretching, you want to bring it down even more and use songs that are between 60–90 bpm.

No matter what songs, genres, decade, or source of music you select, just remember Music May Help Your Exercise Results if you choose well. So find your favorite songs that fit each style of exercise and bring on better results

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Gingerbread Protein Pancakes

There are few things better than waking up to the smell of pancakes on a wintry morning. But, when you’re trying to get fit, pancakes are rarely on the menu. That’s why you see so many Protein Pancake recipes like this one. They’re light and fluffy like regular pancakes, but thanks to the addition of whey protein, they also pack a high-protein punch. And, since they’re made without wheat, they’re gluten-friendly too.

The spice mix of cinnamon, ginger, cloves, and nutmeg creates more than you’ll use in the pancake batter, but you can save it in an airtight container and use it on top of oatmeal or in a smoothie to infuse it with that classic gingerbread flavor.

Gingerbread Protein Pancakes

Total Time: 20 min.
Prep Time: 5 min.
Cooking Time: 15 min.
Yield: Makes 3 servings, 2 pancakes each

Ingredients:
1 tsp. ground cinnamon
1 tsp. ground ginger
1 pinch ground cloves
1 pinch ground nutmeg
1 scoop vanilla protein powder (I use either Shakeology or Vega Sport in my recipes)
⅓ cup plain Greek yogurt
4 large egg whites (½ cup)
¼ cup gluten free old-fashioned rolled oats
2 Tbsp. coconut flour
1 tsp. spice mix (see below)
½ tsp. baking powder
2 tsp. blackstrap molasses
Nonstick cooking spray
¼ medium pear, cut into bite-sized chunks (optional)

Preparation:
1. To make spice mix, combine cinnamon, ginger, cloves, and nutmeg in a small bowl; mix well. Set aside.
2. Combine protein powder, yogurt, egg whites, oats, coconut flour, 1 tsp. spice mix, baking powder, and molasses in a medium bowl; mix well.
3. Heat large nonstick skillet lightly coated with spray over medium heat.
4. Ladle about ¼ cup batter for each pancake; cook for 2 to 3 minutes, or until bubbles form on top. Flip. Cook for 1 to 2 minutes, or until golden brown and cooked through.
5. Repeat until all batter is used.
6. Serve two pancakes topped with pear, if desired; serve immediately.

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5 Easy Fixes to Keep You on Track with Nutrition

The average length of time that people actually stay on a healthy nutrition plan with making 5 Easy Fixes to Keep You On Track with Nutrition is about 19 days. By day five, about two-thirds of people have already cheated.


Whatever the time frame, whether five minutes or five weeks, the point is many people have a hard time sticking to healthy nutrition plan. Why is sticking with a healthy nutrition plan so hard? More importantly, what can you do about it? You actually can do a lot. Here are 5 Easy Fixes to Keep You on Track with Nutrition to keep you choosing healthy nutrition more often than not.

1. Make Your Nutrition Plan Fit Your Lifestyle:

People often look at changing their nutrition as a point A to point B venture. The thing is, it is not this way. Changing your nutrition is about adopting a plan that fits your lifestyle. You have to develop a plan that fits the time you have to spend on meal prep, not have too many restrictions.

Rather than trying the latest “diet fad”, focus developing a nutritional lifestyle change that can truly be long term. If you don’t have time to cook or don’t enjoy it, seek out recipes that are quick and easy, and learn how to look for healthy options that you can enjoy when at restaurants, use a balanced nutrition plan that is easy like the Portion Fix Nutrition Plan, or seek assistance from a nutrition specialist.

2. Be Realistic with Your Expectations:

Don’t set high expectations for your weight loss when you are just starting to make nutritional changes. Remember that healthy weight loss is 1-2 pounds per week (with no cheating or missteps in your nutrition) and getting 45 minutes of exercise daily. So be real with your expectations.

Recognize that you’re just starting to establish healthy new habits. It’s natural to slip once in a while, and that’s okay. Be realistic and know that a diet slip doesn’t have to mean diet fail and just giving up altogether. Learn from your mistakes and move forward.

3. Change Your Environment:

Your environment has the biggest effect on your eating. Think about what you keep in your refrigerator, freezer and cupboards, snacks that are stashed in your desk, or the fast food places you pass on your commute every day. Temptations are all around if you are not taking charge of your environment.

Clear tempting, high-calorie foods out of your house. Rather than a jar of candy on your desk or a bag of cookies on your kitchen counter, put out some fresh fruit or healthy protein snack bars. Cut up some fresh veggies and put them in a highly visible spot in your refrigerator. Stock your freezer and pantry with healthy staples. Out of sight, out of mind. If the only thing you can grab when you are hungry is healthy food, then that is what you will eat. Change your commute route so you don’t have as many fast food places to pass. This is truly changing your environment.

4. Eat Regular Meals and Snacks:

Most people think the quickest way to lose weight is to eat as little as possible. WRONG! Skipping meals and snacks leaves you hungry, tired and cranky. Deprivation also triggers sugar and caffeine cravings and people tend to overeat at the meals they do consume.

Establish a regular eating pattern to keep from getting overly hungry. The best plan is to eat every 3-4 hours. This equates to three meals (breakfast, lunch, and dinner), plus mid-morning and mid-afternoon snacks. This pattern makes it easier to control your portions and teaches you to eat just enough versus overeating. Though this doesn't mean you have to make yourself eat every few hours either, but it's good to plan to have healthy snacks around just in case you find yourself wanting them.

5. Only Eat for Hunger:

Don’t eat when you are emotional, tired, or bored. Eating for these reasons makes a negative brain connection that may carry over into other areas of life.

If you get emotional or bored and feel the need to eat, take a moment to stop, acknowledge the feelings you are having, and what you are doing. If you find yourself eating when you’re not really physically hungry be sure to track this in a log. This will help you overcome this habit. Secondly, find an alternative activity when you find this happening (i.e. go for a walk, dance, read a book, etc.). Plus, exercise is one of the best mood-lifters.

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Tips to Leave the High Calorie Holidays Behind

Okay, the holidays are about over. It is time to leave the high-calorie holiday world behind. Here are Tips to Leave the High Calorie Holidays Behind and get back on track to fat loss and a healthy body.

These Tips to Leave the High Calorie Holidays Behind will help you get on the fast-track to results, but in a way you can use for the entire year as you implement all your health and fitness strategies to a healthier lifestyle.

Plan, Shop, and Prepare a Meal Plan

Plan, shop, and prepare is a MUST. I don’t just mean planning what you are going to eat for dinner. I mean planning what you are going to eat for every meal for the next 2 weeks.

Your schedule might go like this:

• Pre-exercise – Energize
• Breakfast – 2-3 eggs, 1 apple, Green Tea or coffee (if you do a post workout recovery drink use half an apple and only two eggs)
• Snack – 1 oz raw almonds, 1 pear, Green Tea or Shakeology
• Lunch – Grilled chicken, fish, or black beans with a spinach salad, onions, peppers, etc., a banana or bowl of cherries, 2 cups unsweetened iced tea with lemon
• Snack – Raw vegetables and hummus
• Dinner – Protein, vegetables and fruit… Steak, chicken or fish, a sweet potato, your favorite vegetables, and a bowl of your favorite fruit for dessert.

Once per week you can have a slightly larger meal of your favorite foods – whatever you want. Just remember there is NO binging or eating into a food coma.

Sticking to this for 14 days could cause weight loss of 5-11 pounds in 14 days.

Use High Intensity Workouts

You really have everything you need to get started. Most programs don’t need any equipment, or they need something as easy as a resistance band. Check out INSANITY Max30 for workouts that are only 30 minutes. Yes, done in 30 minutes.

Let nothing stand in the way of your workouts except real emergencies! Switching to High Intensity Workouts will burn more fat than the usual walking,  jogging, or elliptical sessions.

Be sure to check out On-Demand Fitness for the best workouts available for at home use.

Write Your Way to Fat Loss

Writing and journaling about what you are doing is good for the mind, body, and soul.

You must also carve out 15 minutes to write out two outcome goals and three process goals for the next 2 weeks. Write down EXACTLY what you want to accomplish for the outcome goals (i.e. lose 6 pounds), and then three process goals (action steps) so you can achieve your outcome goal (i.e. drink Shakeology each day, do all 21 Day Fix Workouts per the Calendar, and drink 10 cups of water each day).

Next write a letter to yourself how you will do these action goals every day or else. Each day before you start in your journal write the action goals for that day (i.e. drink my Shakeology, do 21 Day Fix Dirty 30, Drink 10 glasses of water). At the end of the day, journal how your day went, how the exercise and nutrition went, and whether you completed your goals.

Recruit an Accountability Partner

Research has shown that recording your nutrition in a food journal, and having someone review and or do it with you increases your chances of reaching your goals. A third study found that even having an accountability coach online increased your chances of success by 70%. This is why I'm dedicated to being your coach because I can help you reach your goals, and you can participate in a Challenge Groups to work with a group and get results faster.

Journal Check-In and Cheat Meal

When you have made it seven days and can truly go into your journal and say I accomplished seven days with success. You can have a cheat meal (meal, not day). Be honest. If you truly didn’t do what you needed to do, then be honest.

This cheat meal doesn’t mean gorging. It simply means having a normal meal of your favorite foods to give you a mental break from your plan. When the meal is over, don’t go back for seconds. Get right back on track.

Mental Performance Review

Since you will be reviewing your journal you may want to take a weekly Mental Performance Review. Write down all obstacles that are still in your way of success, and then develop two solutions that can help you overcome each of them. Get some help from your accountability partner, coach, or challenge group. The more you and your group shares solutions, the more weight loss you will all accomplish.  

Using these Tips to Leave the High Calorie Holidays Behind should be used on a two-week basis. Once you have completed two weeks’ review and start the process again. In the first two weeks if you use a coach, sound nutrition plan, and a high quality workout program, I bet you will lose 5-10 pounds of fat, have a good start on developing healthy habits that you could stick to for life.

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The Masters Hammer & Chisel Details

Have you heard about the new program The Masters Hammer & Chisel?

It's a new program created by the people who made 21 Day Fix and BodyBeast and it's got a lot of buzz already...probably becase of photos like these:

And you may be wondering if it's a program you should try, so I'm here to answer that for you!

What is The Master’s Hammer and Chisel™? 

For the very first time, trainers Sagi Kalev and Autumn Calabrese have teamed up to create an expert program designed to help you craft a powerful, perfectly defined body. The Master’s Hammer and Chisel is an innovative resistancetraining system that incorporates three muscle-sculpting phases—Stabilization, Strength, and Power—or SSP Training.

This is how Sagi and Autumn help you efficiently build, chisel, and refine a masterpiece physique in just 60 days.

About your Trainers 

Co-creators Sagi Kalev and Autumn Calabrese are experts when it comes to incredible physical transformations. Sagi has been crowned Mr. Israel— twice—and is a Master Professional Personal Trainer, IFBB Pro, member of the IFBB Propta Hall of Fame, Certified Nutrition Specialist, and Functional Diagnostic Nutritionist.

Autumn Calabrese is a celebrity trainer, best-selling author, and working mom who has held certifications from the National Academy of Sports Medicine (NASM) and the American Fitness Professionals & Associates (AFPA), and has competed at the national level in various bikini competitions.

What makes The Master’s Hammer and Chisel incredibly effective and unique?

The Master’s Hammer and Chisel is built on the three phases of SSP Training— Stabilization, Strength, and Power. Other workouts only focus on one or two phases, which might give you decent results. But The Master’s Hammer and Chisel program incorporates all three methods to help you relentlessly chip away fat and carve every muscle for a strong, visually stunning body in 60 days.

It has 12, 30- to 40-minute workouts that combine Sagi and Autumn’s proven techniques for 60 days of hardcore resistance training.

Sagi and Autumn make eating for your goals simple. That’s why they included their easy-to-follow and completely customizable nutrition plan, along with 7 portion-control containers that show you how to portion out the right amount of food to help you reach your unique fitness goals.

The flexible nutrition nutrition plan allows you to lean out, sculpt and maintain, or build muscle, you decide depending on your specific goals.

Includes options to adapt certain exercises if you have limited access to equipment. (Though you can get all the equipment you online pretty easily)

Includes a modifier who demonstrates some moves at a lower intensity.

Who is this program for?

Anyone looking for a comprehensive resistance-training or muscle-sculpting program, ideally you would have had some experience with weight training before, so if you're new to weights then something like the 21 Day Fix may be better for you.

Any who enjoyed Body Beast®, 21 Day Fix®, or 21 Day Fix EXTREME® will LOVE this program...I've done both 21 Day Fix and BodyBeast as well as gotten to preview some of the workouts in this program and they are awesome...this is my plan for January 2016.

Those who like the motivating styles and proven training methods of trainers Sagi Kalev and Autumn Calabrese...I personally love the way Autumn coaches in her videos, and Sagi is hilarious because I feel like I'm being coached by Arnold...which would be awesome!

If you crave a simple, flexible nutrition plan to reach your unique goals then this is definitely for you as they make it really easy to follow and stick to a plan.

What equipment do you need?

This program is designed for people who already have a weight lifting background, so either you have access to what you need at a gym, or you can start to build your home gym (this is what I do ;) )

For this program you'll need some weights or a set of bands (though I highly suggest you use dumbbells as you get a better workout...I have bands and use them for certain things and for travel), a bench or stability ball, and a chin-up bar (and maybe an assistance band for it) or resistance band with a door attachment kit.

1. Stability Ball
2. Red Resistance Band

3. Door Attachment
4. 8-lb. Medicine Ball - if you go with the Delux upgrade this comes with it!

What supplements will I need for this program?

NUTRITION IS EVERYTHING!

You can't get the physique you want and stay healthy for the long term unless you're fueling your body with the nutrients you need.

I have a whole post about the supplements I take on a daily basis and that I recommend for all my clients, however for this program you'll probably want an extra boost in order to get maximum results.

1. Shakeology - The Challenge Pack comes with your first month's supply of Shakeology, and this is the most cost effective way to get it...it's a total nutrition shake and so much more than just protein. The adaptogenic herbs alone are worth adding this in to your daily routine.
2. Performance boosters - this program is designed to build muscle and sculpt your body, so you really need to pay attention to what you give your body in terms of nutrition to do that. The following supplements are going to help you get maximum results, but they aren't 100% necessary (but definitely recommended)
1. Energize - Blast through your toughest workouts with a surge of energy! Take Energize before every workout to help sharpen your focus, push harder, and last longer—because every ounce of extra energy means better results. Energize contains key ingredients scientifically shown to buffer lactic acid buildup and delay exercise-induced muscle fatigue, improve performance, and help you push with maximum intensity
2. Hydrate - Boost hydration during your workouts for outstanding performance. Typical sports drinks have too much sugar and artificial ingredients that can actually dehydrate you. And water alone doesn't effectively hydrate during exercise or replace what you lose through sweat. Hydrate is specially formulated for all-out performance with an optimal balance of carbohydrates, electrolytes, and water that quickly replaces what's lost and improves endurance, so you can work out longer and feel better
3. Recover - Help combat exercise-induced muscle soreness and jump-start recovery so you can hit every workout with strength and intensity. Recover takes advantage of the critical post-workout window with the ideal combination of time-released proteins and phytonutrients to help facilitate muscle recovery while helping to reduce muscle breakdown. Take Recover after every workout to help combat exercise-induced muscle soreness, speed muscle recovery, support muscle growth, and restore your strength
4. Recharge - Support your body's recovery overnight with Recharge. It's specially formulated to help accelerate overnight recovery, combat exercise-induced muscle soreness, and promote muscle growth when your body is primed to accept it—while you sleep! Slow-release protein, amino acids, and powerful phytonutrients help reduce muscle breakdown, promote lean-muscle synthesis, and reduce delayed onset muscle soreness (DOMS).
5. Creatine - Blast through high-intensity exercises and turn your last rep into the second or thirdlast rep. Creatine helps you get extra strength so you can push that much harder in every workout, for ultimate performance and quicker results. Creatine monohydrate is the purest, safest, and most effective form in the world—it's scientifically shown to help boost strength and power, improve high-intensity performance, and enhance the effects of resistance training
   You can also get them as a pack that saves you over $45, one with creatine and one without creatine...or try out a single serving of each before you decide if you want to go for the whole thing

What’s included?

• 12 workouts on 6 DVDs that rapidly build, chisel, and refine your body using SSP Training. 
• A set of 7 portion-control containers and a Shakeology® shaker cup to help you master the art of nutrition— and sculpt your ultimate physique. 
• The Master’s Hammer and Chisel Program and Nutrition Guide, with your straightforward eating plan, easy-to- make recipes, and Sagi and Autumn’s expert tips for getting the most out of your workouts. 
• Quick-Start Guide lays out your 3-step blueprint for building the body you’ve always wanted.
• 60-Day Calendar that shows you which workout to do each day for efficient and effective training. 
• PLUS 2 FREE BONUS WORKOUTS 
• 10 Min Ab Hammer: Carve definition into your core while strengthening your entire ab complex.
• 10 Min Ab Chisel: This core-crusher will transform your midsection, without ever getting on the floor.
• Access to the program online from anywhere
• When you purchase The Master’s Hammer and Chisel and become a Premium Team Club member, you’ll get unlimited access to On Demand, where you can stream The Master’s Hammer and Chisel and hundreds of other proven workouts via any desktop, tablet, TV, or mobile device—wherever you have an internet connection.

The Base Kit

So what does it cost?

Always an important question...you have lots of options when it comes to this program, which means you can choose the best fit for your goals and budget

• Shakeology Challenge Pack - $160.00 full program with Shakeology, the nutrition guide, and portion containers
• Performance Challenge Pack - $160.00 full program with the Performance line instead of Shakeology, the nutrition guide, and portion containers
• Base Kit - $89.95 includes the full program, the nutrition guide, and portion containers
• Deluxe Kit - $179.70 includes everything in the base kit plus 4 advanced workouts, an 8lb medicine ball, and an extra set of containers
• Deluxe Upgrade - $89.85 would be good to add to either of the challenge packs or to get later on
• Deluxe DVD's only - $44.85 would be good to add to either of the challenge packs or to get later on if you don't need the medicine ball
• Basic Performance Pack - $109.95 adds on the Energize and Recover performance supplements and would be good to get along with any of the options above if you're interested in getting maximum results and don't want to do the full Performance line talked about above
• Full Performance Pack - $214.95 has the full line of performance supplements for ultimate results

Did I mention that if you sign up as a discount member with me you can get 25% off all of the programs and supplements? If this is interesting to you please reach out to me to talk about what this means (Hint: it's really easy to do!!)

Hopefully this answers all the questions you may have about the program! But if it doesn't please don't hesitate to reach out to me and ask, I'm always here for you!

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Healthy Holiday Drinks

I love the holidays, but when it comes to holiday drinks, most aren’t even remotely healthy. It's also the time of year when people go crazy for desserts, so if you're craving a bit of nostalgia give one of these recipes a try for a healthier version of those cookies and treats!  Let me know what you think in the comments!

Recipe Instructions:

• All recipes (unless noted) use 1 serving or 1 scoop of protein powder of your choice (I use either Shakeology or Vega Sport in my recipes).
• Feel free to substitute any liquid ingredient for your preference. (water, almond milk, coconut water, etc.)
• Remember to keep track of your macros if you are counting! Adding bananas, peanut butter and other goodies can greatly increase those numbers. All nutrition data listed is accurate only if using the Shakeology...if you use the Vega or any other protein powder it will be different
• Best made with a blender!

The Recipes

Creamy Candy Cane

Ingredients:
1 cup unsweetened almond milk
1 scoop Vanilla protein powder
½ tsp. pure peppermint extract
1 cup ice
- Place all ingredients in blender and blend till smooth

Chocolate Eggnog

Ingredients:
½ cup water
½ unsweetened almond milk
1 scoop Chocolate protein powder
½ tsp. ground allspice
1 tsp. pure rum extract

1 cup ice

1 raw egg yolk (optional)

- Place all ingredients in blender and blend till smooth

Cinnamon Apple Cider

Ingredients:
½ cup water
½ cup all-natural apple cider
1 scoop Vanilla protein powder
1 tsp. ground cinnamon
½ cup ice

- Place all ingredients in blender and blend till smooth

Cinnamon Roll Smoothie

Ingredients:
¾ cup brewed coffee, chilled
¼ cup milk
1 scoop Vanilla protein powder
1 tsp. ground cinnamon
1 cup ice

- Place all ingredients in blender and blend till smooth

Peppermint Mocha Smoothie

Ingredients:
½ cup brewed coffee, chilled
½ cup unsweetened almond milk
1 scoop Chocolate or Mocha protein powder
½ tsp. pure peppermint extract
1 cup ice

- Place all ingredients in blender and blend till smooth

Vanilla Nog Smoothie

Ingredients:
½ cup nonfat milk
½ cup water
1 tsp. rum extract
1 scoop Vanilla Shakeology
¼ tsp. ground nutmeg
1 cup ice

1 raw egg yolk (optional)

- Place all ingredients in blender and blend till smooth

Gingerbread Man Smoothie

Ingredients:
1 cup nonfat milk
1 scoop Chocolate Shakeology
1 tsp. ground cinnamon
1 thin slice fresh ginger, peeled, finely chopped (or ½ tsp. ground ginger)
1 tsp. pure vanilla extract
1 cup ice

- Place all ingredients in blender and blend till smooth

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Healthy Holiday Eating Strategies

The holiday season is a time to celebrate with family and friends. Unfortunately, it’s also a time when any people eat too much and gain weight. Of course you can control whether you overeat or allow yourself to gain weight. Research has shown that the American on average gain 3-5 pounds during the holiday season. Without implementing a healthy lifestyle throughout the year, over the course of five years, holiday weight gain can really add up. So why not start by implementing some Healthy Holiday Eating Strategies that can help keep that 3-5 pounds off your waistline.

The holidays don’t have to mean weight gain. If you focus on these Healthy Holiday Eating Strategies you will be have a healthy balance of food, activity, and fun. By implementing these few Healthy Holiday Eating Strategies you can stay healthy through the holiday season and be better off and more likely to really hit your New Year’s Health and Wellness Goals.

1. Be Real! Don’t try to lose weight during the holidays. Have your focus be on maintaining your current weight.
2. Plan and schedule time for exercise. Exercise will help prevent weight gain, but also is the best holiday stress reliever. If you get in 30-45 minutes of exercise a day during the holiday season, you will have less stress and keep weight gain at bay.
3. Don’t skip meals. Eating your three meals and two snacks a day is important every day, but even more so during the holiday season. This pattern can keep you from overindulging at parties. Eating light snack like raw vegetables, a piece of fruit, drinking a total nutrition shake, and drinking a large glass of water before parties can really make a difference.
4. Eat until you are satisfied, not stuffed. Savor your favorite holiday treats by eating small portions of each rather than full portions of everything. Sit down, get comfortable, and enjoy.
5. Be aware of beverages. Alcohol can lessen inhibitions and induce overeating; non-alcoholic beverages can also be full of calories and sugar. Start yourself off with a large glass of water, and go to the party with the thought of only two drinks. After the large glass of water, have one drink, then two glasses of water before your second drink.
6. Bring your own healthy dish to a holiday gathering. Offering to bring a healthy entrée to the party or gathering can ensure you have something that fits your plan. With the greater emphasis on healthy nutrition in recent years, more than likely there will be other more healthful items available that you can also enjoy.
7. Practice Healthy Holiday Cooking. Preparing favorite dishes with lower unhealthy fats and excess calories helps promote healthy holiday eating. Incorporate some of these simple-cooking tips in traditional holiday recipes to make them healthier.

• Gravy — Refrigerate the gravy to harden fat. Skim the fat off. This will save a whopping 56 grams of fat per cup.
• Stuffing — Use a little less bread and add more onions, garlic, celery, and vegetables. Moisten or flavor with low fat low sodium chicken or vegetable broth.
• Green Bean Casserole — Cook fresh green beans with chucks of potatoes instead of making the traditional green bean casserole.
• Mashed Potato — Use pureed cauliflower made with low sodium vegetable broth.

Enjoy the holidays, plan a time for activity, incorporate healthy recipes into your holiday meals, and don’t restrict yourself from enjoying your favorite holiday foods. In the long run, your mind and body will thank you.

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Giving The Gift of Health and Fitness

Finding the perfect holiday gift for your friends, family, and loved ones is paramount. Giving the Gift of Health and Fitness can be popular since many people have self-imposed deadlines of January 1st as the unofficial day of fitness redemption. Whether the recipient is a diehard fitness enthusiast, a novice exerciser, or a weekend warrior, Giving the Gift of Health and Fitnesscan be exciting to see when gifts are exchanged.

Check out the suggestions below to help you with your search for the perfect fitness gift that will bring Joy to the recipient, but also you for Giving the Gift of Health and Fitness.

Workout Clothes

You can’t go wrong with fitness clothes, just make sure you get the size right. Fitness clothing has come a long way. There are hundreds of options offering their unique twist on comfort, technology, and convenience. A lot of the clothing also offers options for carrying phones, cash, and keys.

At Home Fitness Programs

Time is the biggest excuse as to why people don’t workout. Using at-home fitness programs can take away the time factor and make it possible. Especially if you are using high quality programs like P90X3, 21 Day Fix, Insanity Max30, 21 Day Fix Extreme and more. These programs provide workouts that can be completed in 30 minutes or less, and provide guaranteed results.

On-Demand Fitness Programming

Again going back to time. With on-demand programs you can work out anywhere and anytime. The best value for On-Demand Fitness is Beachbody On-Demand. For only $12 a month you get over $3,000 worth of fitness programing, nutrition plans, workout and nutrition tracking, and so much more. Plus, it gives the recipient the ability to save 10% on all other product that they decide to purchase.

Trigger Point Roller

Trigger Point Rollers are great therapy for people who work out frequently or are just starting out. It will help them to massage their muscles enabling them to move more freely and efficiently, while improving overall performance.

Performance Nutrition Supplements

Having performance nutrition products will aid in getting the best results from each workout, and a lot of times helps keep people going by reducing soreness. Using high quality performance nutrition can help people get through the toughest workouts and crush their goals. The Beachbody Performance Nutrition Line is taking the supplement industry by storm…and turning it on its head. If you want to give the very best performance nutrition this holiday season you will want to give Beachbody Performance Nutrition.

Wireless Bluetooth Headphones

This is a super cool gift for the novice to the experienced exerciser. No more wires running down your side or back as you are trying to be active. Plus, all wireless headphones sync to android and iPhones, as well as other mp3 devices. This is a great gift idea for all fitness levels.

Shakeology

Not everyone is ready to hit the New Year running with exercise. Some people you have on your list will want to start with just some simple nutrition changes. Shakeology is a total nutrition shake that has been clinically proven to aid in weight loss, lowering cholesterol, lowering blood sugar levels and more. It is not only for people who need to lose weight. This shake is everyone’s daily dose of dense nutrition. Give the gift of total nutrition with Shakeology, which comes in four flavors, and two vegan flavors.

Stocking Stuffer Ideas

Stocking Stuffer ideas can include athletic socks, water bottles, shaker cups, lip balm, headbands, yoga mats, sports bags, gift cards and so much more. Remember, little things mean a lot.

Giving the Gift of Health and Fitness is not only just about giving gifts, it is about giving what’s really the most important thing you could give… Health. Without our health we don’t have anything. Plus, you can always start a family and friends’ accountability group to keep everyone going all year long.

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Five Rules of Holiday Fitness

Don’t be that person who puts fitness goals on the back burner this holiday season. You can enjoy the holidays and crush your goals by following the Five Rules of Holiday Fitness!

Everyone always seems to have the same concerns when the holidays come around. We all want to attend as many events, dinners, and ugly-sweater parties as possible, but we don’t want our health and fitness to suffer as a result.

You would think that through the years people would have figured out how to have their cake and health and fitness, too. The reality is that some of us have, but too many of us have not. The answer should not be about desperately doing everything you can do from January to November for your health and fitness and then just see what happens in November and December. You need a new approach.

The Five Rules of Holiday Fitness could single-handedly be your turning point and finally teach you to learn to love the holidays and maintain your health and fitness levels throughout!

So, let’s take a look at the old way most people do things and the new rules that will help.

OLD WAY: Try (AND FAIL) to stick to a split program through the holidays

NEW RULE #1: Do Full-Body Workouts during the holiday season.

Things come up during the holiday season all of the time.  If you are doing split workouts, you will be so scattered that you will be missing some body parts and over-working others.

A few missed workouts does not mean you should throw in the towel until next week or next month. Instead, consider following a program of full-body workouts that use resistance, cardio, and yoga or stretching will keep you moving forward even if you miss a day or two.

Since time is valued this time of year, it’s a great time to look at At-Home Workouts. Working out at home saves time and money because you won’t have to drive to the gym. At-Home Workouts doesn’t mean your workouts will be easy. If anything, they may feel harder! Many At-Home Workout Programs incorporate supersets, cardio bursts, or other compound movements to elevate your heart rate and maximize your time. Trust me: you won’t lose any ground. Honestly you will more likely gain ground and see results, and the gym may be something you do once in a while after the holidays.

OLD WAY: Allowing Events and Workouts to Compete for Your Time

NEW RULE #2: Good Morning Workout!

The holiday season typically makes everyone’s schedules more jam-packed with events after work. This can also be a time that many plan to workout. So which do you do? During the holiday season the holiday events typically win.  There’s no reason to waste time figuring this out. The decision is “Good Morning Workout”.  

Doing your workout first thing in the morning keeps you on track and never missing a beat. Plus it lowers your stress because you are not thinking about having a workout when the unexpected event comes up, because yours is already done.  If you are gym person, then load up your gym bag the night before to save time and give yourself enough time to eat, get to the gym, clean up, and off to work. This again is where At-Home Programs can ease the stress of time. It can save you 45-60 minutes of time in the morning which could be used for extra sleep.

OLD WAY: Don’t consume all the decadent treats and sweets

NEW RULE #3: Try to eat only the treats and sweets new and appealing, don’t just gobble all the old favorites. Have a small portion of your favorite seasonal treats, and skip the things you can get anytime of the year.

Most people fail miserably at this one, so set yourself up with an incentive. Maybe it’s money in a jar for every time you skip something you can have anytime or have already had this season. Whatever incentive works for you, try it and do it.

Keep in mind that sugary treats can be found everywhere you look, so be mindful. Mindful means if you want the pumpkin pie or egg nog, scrap the Oreo cookies in the breakroom or a cafe mocha on the way home. You don’t want to ride the blood-sugar high all New Year’s and have to make resolutions that you would have never needed to make.

OLD WAY: Try to resist the urge even if you are starving.

NEW RULE #4: Plain and simple… Don’t let yourself get to the point you are starving!

Planning ahead becomes crucial and staying hydrated is important. Being prepared for the unexpected during the holiday season (or anytime) is important. Pack protein bars, raw almonds, apples or other fruit, or packets of total nutrition Shakeology.

Having these extra healthy snack options will help get through the day and are necessary before going to an unexpected holiday event. A healthy snack prior to your event will help you stick to the plan of not eating whatever throughout the night.

Drinking a 12-16-ounce glass of water prior to going to the event will also help you feel full when you arrive. Keep drinking water throughout the event.

OLD WAY: Training all year with hopes that people notice during the holidays

NEW RULE #5:  Invite friends and family to join you for your workouts, whether at home or the gym.

The holidays are often times when you see people you haven’t seen for a while.

It’s normal to secretly want to shock those people, and have them give you the “Wow” compliment! Or the “What have you been doing?” “You look great!” So instead of being secret and looking for your compliment, why not help inspire them to embrace the fit life. It is always better to give and inspire.

Make a workout date with a friend, family member, or coworker this holiday season. It will help hold both of you accountable for getting your workouts completed and provide a more natural platform for fitness questions and conversation, should any arise. Give the gift of health by inviting them and giving them an At-Home Fitness Challenge Pack to keep them going after the holidays.

Also remember to go for walks after big dinners and do things as a family like skiing, snowshoeing, hitting the beach, or going for a hike, depending on your climate.

Whatever you do, do it with friends and family. Inspire versus go for the compliment. Give the gift of health and fitness.

The bottom line is the holidays come once a year, but they still occur every year. So lower your stress and stay healthy and fit through the holidays by dumping the old ways and implementing these Five Rules for Holiday Fitness.

Finish the year strong!

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