Carmel Apple Shakeology

Carmel Apple Shakeology

So who doesn't love going to the cider mill and getting one of those apples just sopping in carmel. They can be such a mess but Darn are they good to eat !! Well I can have the next best thing !! And I can have it for breakfast, lunch, dinner or a snack if I want !! Yes I went to the kitchen and made my modifications and came up with non other than a Carmel Apple Shakeolgy !! I will enjoy this one all fall !!

Ingredients: 

• 1/2 Cup unsweetened Apple Sauce
• 1 Scoop Vanilla Shakeolgy
• 1 tsp Butterscoth pudding (powder)
• 1 tsp Carmel Extrace
• 8 oz water
• 4 oz almond milk
• Ice & Blend !

IM SO SORE — I guess it’s a REST DAY - NOT !!

IM SO SORE — I guess it’s a REST DAY - NOT !! 

So I have been working out consistently for the past year and I still experience muscle soreness!  Just this last week I started back up on the 21 Day Fix. I can tell you that everything from my shoulders, my abs down to my thighs and my rear end were aching all week.   I have done everything from Les Mills pump with heavy barbells and ungodly amount of squats to Chalene Extreme with heavy weights, T25 with insane cardio but it doesn’t matter WHAT I HAVE DONE IN THE PAST !! Switching things up DOES A BODY GOOD !!  You are working different muscles in different ways. So yes I was SORE but that doesn’t mean that I can just take the day off. Instead I chose a workout that will target a different part of my body. How many of us have been sore when staring a new program? How will you handle it ?

When you work out, you are essentially tearing up your muscle fibers. When those muscles recover, you build strength. But the act of breaking down those fibers can leave your muscles tender, sore, and even difficult to move. Plus, that soreness can take as long as 24 hours to set in (this often is referred to as delayed onset muscles soreness, or DOMS), meaning you'll be in greater pain two days following a workout than you were the morning after. Here is a five-step process you can use to reduce muscle soreness and get back to exercising faster.

Step 1 Warm up before beginning your exercise program. Warming up increases the flexibility of the muscles and reduces overall muscle tension, which prevents excessive micro-trauma and can prevent soreness due to major or minor muscle strain

Step 2 Perform a brief cool-down after every workout. Stretch the muscles you exercised to improve blood flow and increase your range of motion.

Step 3 Use a foam roller for 10 minutes after your workout. Foam rolling can release "knots" and adhesions in the muscle tissue, improving circulation.

Step 4 Get 30 or more minutes of massage therapy. Massage improves blood flow to sore muscle tissues, releasing micro-adhesions and encouraging muscle repair. Therapy can be painful, but is an effective treatment if you can handle the sensation.

Step 5 Get at least eight to 10 hours of sleep. The body repairs itself at night, triggering important hormones that signal repair to muscle tissue. Sleeping fewer than eight hours decreases the hormonal response, meaning your recovery will be slower.

OLD HOME REMEDY
One old home remedy that works is an Epsom salt soak for sore muscles. The scientific name for Epsom salts is magnesium sulfate. When you soak sore muscles in Epsom salts, your body absorbs the magnesium and the sulfates through your skin. According to epsomsaltcouncil.org, research supports that an increase in your body's magnesium levels can improve circulation, ease muscle pain, flush toxins and heavy metals from cells, improve nerve function and relieve stress. Your skin also readily absorbs sulfates through an Epsom salt soak. Sulfates play a role in forming joint proteins and help detoxify your body.

Bath Soak

Step 1
Run a bath with water as warm as you can stand it. Magnesium sulfate works to works to draw inflammation out of sore muscles.

Step 2
Mix two cups of Epsom salts in with the warm bath water if your tub is a standard size. For garden tubs, mix four cups of Epsom salts in the warm water.

Step 3

Soak in the Epsom salt water for at least 12 minutes. Repeat the Epsom salt soak for at least three times weekly.

21 Day Fix - Week One Under My Belt !!

21 Day Fix Week 1 Under My Belt !

All right, I did it !! Week one of the 21 day fix is complete !! 7 days down (2 lbs)  & 14 more days to go ! 

What was it like? 

PORTIONS
 I started clean eating back last August and I have come a long way. I have had great success with it so far. I found that my portions for certain foods were off. I was overeating my complex carbs ( sweet potatoes, brown rice oatmeal) and good fats (nuts & avocado) and I was under eating in the veggie department.

CONTAINERS
The containers are really misleading!  I initially thought that I only got one of each container per day at first glance. Then I proceeded to ACTUALLY read the booklet to find out that there is a formula that is calculated that determines how many of each container that you are allowed per day. You definitely will not STARVE !! There is plenty of food that you can eat and you will be pleasantly surprised at home much really fits in the containers. Once you fill them up and dump onto your plate there is plenty there !!

30 MINUTE WORKOUTS
 So many people are skeptical that results can be achieved in 30 minute workouts. I  will share with you that since I starting last August, all of the program that I have done have been on average 30 minutes.. WOW this 30 minutes a day this week has left my body aching , i have been sore all week !! I have been working out consistently for a year now and that doesn’t matter !! This one is EFFECTIVE !! I truly LOVED all the workouts  — well OK Cardio fix is probably my least favorite and not because its not a good workout, I am just more of a weights kinda girl and have never been huge on the full on cardio workouts. They are all very challenging and you get a full body workout with each one with the focus on a specific body part. 

HUNGRY OR NOT?  
With anything that you start new there will be some adjustments. I was a bit hungry the first few days, some days it may have been because I was busy at work and waited to long in between my meals. It only took a few days and my body adjusted and it feels good.  The first week I really had to follow the sheet and the booklet pretty close to make sure that I was getting all the right foods and servings of each but it gets easier and becomes more  part of your routine as the days go on.

THE WEEKEND 
Ok so like many of you the weekends can be a tough time. So many things going on, and we tend to tell ourselves that it is just one day, which turns into 2 and then ok we will just start again on monday. STOP right there. You can’t let the weekends get the best of you anymore.  So I gave in to some Pirates Booty White Cheddar popcorn at Noah’s football game on Saturday night. BUT I limited myself to a few handfuls and on the ride home when everyone stopped for FROSTY’s from Wendy’s I turned it down. It knew that I already had a cheat with the popcorn and I couldn’t let the rest of the evening turn into a complete bust. S**T HAPPENS !! 

WEEK’S UP - HOW DO I FEEL? 
I feel good, I can tell when I wake up each morning I am feeling less bloated. This can be a trouble area for me. I will start tomorrow officially with my challengers. I can’t wait to see what the next “OFFICIAL” 21 days brings. I am excited to see the changes that it will bring to my body, however I truly believe that the meal planning portion of this program is the golden ticket !! There is no calorie counting just filling up the containers with the foods that I like, with the secrecy sauce being the correct amount!! NO MORE OVEREATING !! even on healthy foods !! 

I like to plan and Prep on Sunday’s. This gets me all set up for the week ahead and helps prevent me from slipping up during the week. 

Let me know if you are ready to start your 21 Days !

Black Bean Chicken and Quinoa Enchilada Bake

Black Bean Chicken and Quinoa Enchilada Bake

I got this recipe from my coach. I love mexican and this one was awesome!! I love  casseroles!! Love the fact that it all goes together in one dish, bake it and all done at the same time!! Simple and Delicious.

Ingredients:

• 1 cup uncooked quinoa, rinsed
• 3-4 Chicken Breast (Cubed)
• 2 cups of water
• 1 tbsp of olive oil
• 1 small onion diced
• 3 garlic cloves minced
• 1 Jalapeño seeded and minced
• 1 red pepper seeded and diced
• 1 cup frozen corn
• Juice of 1 small lime
• 1 tsp of ground cumin
• 1 tsp of chili powder
• 1/3 cup chopped cilantro
• Salt and pepper to taste
• 2 15 oz cans of black beans drained and rinsed
• 2 cups of red enchilada sauce
• 2 cups of shredded mexican cheese

Toppings (optional):  Greek Yogurt, Avocado, Olives, Green onions

Directions:

Preheat the oven to 350 degrees and spray a 9x13 in pan with cooking spray.

Add quinoa and water to medium saucepan and bring to a boil.  Boil for 5 minutes then turn the heat down and simmer for 15 minutes or until the water is absorbed. Fluff with a fork and set aside.

In a medium skillet cook the cubed chicken.

In a large skillet over medium high heat up the olive oil, add onion, garlic and Jalapeño.  Saute until soft, about 5 minutes.

Add peppers and corn and saute for 5 more minutes.
Add lime juice, cumin, chili powder and cilantro.  Stir and combine and season with salt and pepper.

In a large mixing bowl stir quinoa and black beans & chicken.  Add the veggie mixture and combine, stir in 1/2 of the cheese and all of the Enchilada sauce. 

Pour the mixture into the 9x13 pan, sprinkle remaining cheese on top. Then cover with foil and bake for 20 minutes, remove foil and bake for 10 minutes longer until cheese is melted and bubbly.  Remove and cool!

Serve and enjoy!!!

If you are doing the fix I measured out 1 yellow and also counted it as 1 red and 1 blue.
I served with a side salad which is a green.

Source: Melanie Mitro

Donut Holes - Cleaned Up !

Ricotta Balls - (Italian Donut Holes) - CLEANED UP 

So with Fall and Football season upon us I have been on the hunt for some cleaner donuts. Every week on our way to Football Noah asks to stop at Tim Hortons for some TimBits !! This has become the pre/post game ritual!! It kills me to not grab one or four !! Therefore I needed to find something that I can eat and not feel guilty about eating it and knowing that it was a better choice.. A friend of mine shared this recipe with me for Italian Donut Holes!! I did make a few modificaitons to clean it up just a bit more.. 

I don't think that I really need to  GIVE UP ANYTHING. I have just made modifying a big part of my life !! 

Ingredients:
1 Cup Whole Wheat Flour
1 T Honey
2 tsp Baking Powder

1 cup Ricotta Cheese
1 egg
3 T Almond Milk

Mix dry ingredients and wet ingredients separately. Then combine. 
Roll into SMALL balls. 
Drop into coconut oil in a frying pan until golden brown. (dont keep heat on to high, slow cooking is fine)

Roll into cinnamon and sugar

YUMMY !! 

FREE OPPORTUNITY - Helping others find their own SUCCESS !!

OPPORTUNITY to HELP OTHERS

Happy Monday!  So, here it is this is your MONDAY MOTIVATION TODAY !  I have an AMAZING opportunity to that I want to share with you !  Starting TODAY , September 22, I am inviting you to a 5 Day Beachbody Coach Q&A online group.  It will run through a closed Facebook group so only the members of the group can see what is being posted.  You will have the privilege of hearing from the currently ranked #1 coach in the company, as well as other successful coaches on the Dream Team.  This will be your chance to listen about the logistics of the business, the time involved, and the exclusive opportunities that are available to you when joining the Dream Team - a perk of being on the #1 team :)

Beachbody is unlike any other company or "job that I have come across. I was extremely nervous and skeptical about it at first.. I had been thinking about the idea of doing this for YEARS !!  When I brought it up to my husband he was concerned that it was another one of those "pyramid schemes" and the thought of being a “salesperson" scared the crap out of me. All of that was farther from the truth of what BEACHBODY is all about. I learned the hard way that if you don’t take the time to ask - you make assumptions about what it is that people are doing and how it all works. As a coach, I share my experiences on what has worked for me in regards to my workout programs, clean eating, recipes  and tips and motivation. 

I has struggled for years to find the right fit and now that I did and have reached success with it I want to SHARE IT WITH EVERYONE !! It took quite a road to get there. For a long time I would look at others, and I was to the point that I figured that It was just my body type and I would never look like I wanted to. These were all just EXCUSES that I would come up with. Once I had success with the challenge group I new that I wanted to do this. Now this was all becoming REAL.. I had to really SHARE this. I was TERRIFIED !! I had to face my fears, I knew that the bigger picture was all about helping others in the same way that i was helped and I had to fight past it. 

WHAT IF I FAIL  - that is the question that I asked myself over and over.. Well what I soon found out after joining  Beachbody and the Dream Team was that these are the most positive, uplifting, inspirational leaders that I have ever come in contact with. I saw myself changing because of that. There is a support system a 10,000 miles long here. NO ONE is left to fail. There is a system in place that helps support new coaches and gets them set up of success. 

So how many of you get personal calls from your CEO on a regular basis? Well the CEO of Beachbody know the importance of the coaches and makes it a point to to just that. Yes he   personally calls successful coaches!  We are even recognized and rewarded for our success in helping others.   That is something that I was NOT used to and is such a great feeling!

So I have been rewarded with some pretty cool stuff so far !! How do I get this free stuff? Well I run challenge groups each month where i teach others about healthy eating, meal planning, share recipes, provide constant motivation and accountability to keep everyone on track. 

I have received personal development books, weighted gloves, a exercise mat, beachbody t-shirts, stability ball, speed rope, agility ladder, new p90 hat and shirt. I have received  A FREE ticket ($275 value) to next years BIGGEST even of the year SUMMIT  in Nashville!! Why do they continue to send me this stuff each month?? Well because I help others get healthier and more fit and set them up with the tools to make this a lifestyle change.  

Does all this sound to good to be True ? Honestly, taking this risk and leap of faith has been one of the best decisions in my life.  I am FINALLY doing something that I love, I am driven to make this work. I want to live my life by design. I want to live each day by my rules and have control over what I do and where I need to be.. Today I am still tied to the “JOB” but I know that before long, I will no longer need both and I will be able to FOCUS everything I have on Beachbody. I am looking ahead !! I welcome what this business and the future that I have with it brings to myself and my family.

So what type of earning potential is there.. That is the burning question that I know everyone has, I know that I did. So here it is. I can now start putting more money in savings to help pay off the credit cards and other debts that have accumulated over the years. Right now I only do this in my FREE time. (LOL) which when I started I didn't think that I had any extra time. Well i have sacrificed some actives that I did before to turn my focus to this. I realized that YES i can have a full time job, with a crazy busy schedules, but I have learned to do some shifting and prioritizing. I will make the sacrifices because I know that I am helping others and this is the road that I want to be on. Can you make some sacrifices? Can you give up an hour of TV at night? How bad do you want it? 

HMMMMM so is this something that you think that you might want to check out a little bit further so see if it might be a good fit?? Maybe it is NOT, however until you take a few minutes to learn what it is all about can you make that decision ??  How would you feel it people were thanking you on a regular basis for motivating them, for helping them get started on their path to a healthier lifestyle, for their latest shopping spree because they needed new clothes, for helping them lower their cholesterol for making them feel better about themselves. Oh how can I do this if I am not where I want to be yet?  I don't know all that stuff you know.. I’m not a fitness instructor, I am not a nutritionists but I TRULY care about people and I want to help them set themselves up to be successful. 

This company has continued to listen to the PEOPLE and release a huge variety of programs that can fit everyones needs. No person is left behind. From Shaun T’s Insanity, P90X’s, Focus T25, 21 Day Fix, & Piyo just to name a few. They continue to come up with new and exciting programs. They mean serious business and are here to end the trend of obesity. 

So what do you think? Is this something that you think might work for you? Maybe you are not ready for full time, would you be willing to check it out??

Join me TODAY for the 5 Day Sneak Peek.  Heck, it's FREE!  There are  NO strings attached and no purchase necessary!  All you need is about 10 minutes each day to check in with the daily post(s).  You will be able to ask any and all questions that you  have in order to see if this is a good fit for you.  If you decide it's not for you, no problem!  If you decide to move forward, we can chat about your business goals and I will help set you on a path to success!  After all, you WILL be a part of the #1 team in the company!  There is an exclusive training for beginning coaches so that you are not figuring everything out on your own.  You get to work at your pace, on your own goals, and ask any and all questions you have to a team of positive, knowledgeable leaders. 

If you are interested in joining the 5 Day group you have 2 choices:

1. Send me a Facebook friend request and message me! 

3. Email me at mshewell1218@gmail.com 

Pumpkin Pie Shakeology

Pumpkin Pie in a Glass 

This stuff really is the bomb. I can wake up whip this together in under 5 minutes, be out the door knowing that I just had my healthiest meal of the day all while it tasting like I am having a piece of pie !! There really is nothing better than being able to have dessert in a glass. This is definitely one of my FALL Favorites. If you like Pumpkin Pie this will not disappoint.

Pumpkin Pancakes

Pumpkin Pancakes

It tis the season - Pumpkin Season that is !! I could eat everything pumpkin at this time of year !! Actually all year long as a matter of fact !! These are another one of my faves that I can make in advance and have all ready to go for a few days for breakfast. If I double the batch I can freeze some as well.

Servings: Makes 12 pancakes or 3 servings - (4 per serving)

 

Ingredients:

• 6 egg whites
• 1/2 cup canned pumpkin
• 1/2 cup cottage cheese
• 1 tsp. vanilla
• 1 cup whole rolled oats
• 1 tsp. pumpkin pie spice
• *Real Maple syrup.

Mix all ingredients together. I use my food processor to mix it all !

 

Spray pan with clean cooking spray and make pancakes!

Top with Pure maple syrup!

 

NOTE: I use a 1/4 or 1/3 measuring cup to scoop out mix onto griddle. This makes 12 pancakes. I break up into 3 servings of 4 pancakes.

 

21 Day Fix -- 1 red container, 1 yellow container, 1/4 green

 

 

 

Tony Horton is at it again - New Program P90

P90 - New Program for EVERYONE !! 

So how exciting is this !! Tony’s at it again, a NEW PROGRAM P90 is being released September 23rd !! I am super excited as this is where it all started for me.. Power90 my first Beachbody workout on VHS ! Yep Before P90X®, there was a revolutionary weight loss and body transformation program that started it all—Power 90®. The NEW P90® workout has been redesigned, with cutting-edge routines, welcome to Power 90 reimagined....

I know that many people can be intimidated by the X in all of Tony’s workouts. I know that I was before I did it. Not going to lie, they are hard. Have you ever started and never completed it? Did you feel that maybe you just were not quite at that fitness level yet and therefore you gave up? 

Hardcore workouts aren't for everybody and Tony has listened to you and created a program that ANYONE can do and guarantees results without the X. 

Sneak Peak- add video

Tony saw a need to create program that focused on the fundamental skills, keeping it simple and doable. He created this for EVERYONE:

Would YOU be a good candidate for this program? 

• You just want to get out of bed in the morning without a backache
• You want to get back some muscle tone you had years ago
• You have never worked out and need a program to get you started
• You want to change your body
• You want to start an exercise routine that is simple but brings on big results

What is it all about? 

Here's the key . . . In as little as 25 minutes a day, P90 will help you completely change your body—not by working you harder—but by keeping it simple. Simple cardio. Simple resistance training. A simple approach to portion control. I won't say these new workouts are easy . . . but they're a whole lot easier to get done now. And that's how P90 will help you finally get the body you want. P90 is the program that will open the door for to see dramatic, visible results in just 90 days-without the pain!  This is the 90-day body transformation for EVERYONE.

What do you get?

• 90 day program
• 10 workouts (1 bonus)
• workouts will be 25 - 45 minutes
• Simple nutrition guide to get you started focusing on the right foods to fuel your body
• a chance to enter to win $500 for your transformation results

So when will it be available?
The expected release date is September 23rd through a BeachBody Coach which is ME !

How do you make sure you get it FIRST 
Lets make sure that this one doesn’t get put on your shelf to collect dust ! 
I want to help you succeed. I have a great support and accountability system in place. Let’s get started together to stay accountable, and track our progress. 

I do this thru Closed Facebook groups where it is private to only the members of the group. We walk thru setting goals, meal plans, clean and healthy recipes. I will walk you through the details of the package and get you up and running. 
All you need to do in the group is:

• Check in daily
• Follow the provided workouts, meal plan  (including shakeology) and daily "assignments"  
• Commit to 90 days of hard work, dedication, and consistency to make the workouts and healthy eating part of your routine.  
• *Please note:  This is not a diet.  This is a process of fueling your body with wholesome, nutritious food.

What are the Requirements? 

1. Purchase a P90 Challenge pack thru me
2. I must me your coach, only my customers and coaches will be invited to participate in the group

Facts to Consider:

• There are a Limited number of openings to the facebook group as I want to give individualized attention.
• This is designed for ALL fitness levels - P90 is the gateway to getting fit regardless of age or fitness level
• Modifications to the workouts are available
• It is only 25 - 40 minutes a day, that is approximately 2% of your day. 

So what do you think? Are you in?!?!  Are you ready to make that change. I think your worth it, do you ? 

All in One Chicken Bake - Chicken, Broccoli & Potato Bake

All in One - Chicken, Broccoli Potato Bake

I have seen this on Pintrist and it has become a part of the regular routine in our house. 

So I am all about simple and it doesn’t get much easier than this.. I love to make this the night before so that it is ready to pop in the oven after work. The original recipe calls for an Italian Seasoning Packet - I didn’t have any so I just improvised with the Wildtree Seasonings that I had on hand.

Ingredients:

6-7 pieces of thawed chicken

2 bundles of fresh broccoli or Green Beans

6 red skin potatoes

(per mixture)

1 tsp of Italian Seasoning

1 tsp pepper

1 pinch of Himalayan Salt 

1 TBSP coconut oil/Olive oil

Directions:

Preheat oven to 350 degrees

Quarter the potatoes

I added the seasoning/oil mix to a separate bowl and seasoned the chicken, potatoes and veggies separately.

Arrange in the pan Potatoes on one side, Veggies on the other and thicken in the middle of a 9x13 pan

Cover with aluminum foil.

Bake for an hour. Then eat!

Transformations

Real Beachbody Transformations

Have you said to yourself - No this won't work for me, my body type just won't change, it's genetics and I just can't change the way I look, I can't do what those people do? YOUR WRONG ! 

Do you question whether or not Beachbody products like the T25, 21 Day Fix, PiYo,  P90X, TurboFire, Chalean Extreme, Brazil Butt Lift, Insanity & Shakeology really work?? Check out these amazing transformations that were shared in our online support group!  Seriously, these results are amazing!  All you have to do is commit to a fitness program, replace one meal a day with Shakeology and decide that you want to be a better version of yourself!  You have to make the decision that the body that you currently posses is not good enough.  You have to make the commitment to BRING IT everyday for the duration of the program and I will meet you the rest!  I will work with you to create a customized meal plan, provide recipes that work for you and your family, motivate you until you can't take it anymore :) ,  and instill accountability to press play each day and push yourself for max results!  No GYM REQUIRED!  Just your living room, computer and ME! I am living proof that these programs work, so let me mentor you through a program and change your life!   Message me for more information on getting your own personal beachbody coach (ME) for free!  Together we can transform your body and you can be the next success story to share with the world or your family and friends!!

Christine's Chalean Extreme Transformation

Complete the application below to be considered for my next exclusive challenge group!  (Shakeology, Beachbody workout and facebook required!)