22 Minutes - Make it your Mission ! 22 Minute Hard Corps!

Tony Horton, the creator of the P90X series, will be launching his newest program – the military inspired 22 Minute Hard Corps, on March 1st and you can be one of the first to complete this program WITH ME!

• Are you a fan of Bootcamp style classes but can’t find time to make it to your local gym with your busy schedule?

• Are you short on time and could benefit from an effective cardio, core and resistance training routine that only took 22 minutes?

• Are you ready to switch up your current exercise routine for something new, updated and totally different?

Beachbody is at it again !! Now its in as little as 22 Minutes a Day !! 22 Minute Hard Corps is a simple, straightforward way to get "Boot Camp Fit" in just 22 minutes a day.  Its a quick and intense calorie blasting drill designed to get you "Boot Camp Fit" !! All you need to do is just show up, keep up and get in shape! YES I said it like 3x. This is only 22 Minutes my Friends!!  

How am I going to get RESULTS in just 22 Minutes? 

Hell Ya!! It starts with FOCUS !! You spend 22 minutes focusing on your workout, you push yourself for each and every move. You dial in your nutrition via the plan that Tony lays out for you!! Then you get yourself aligned to some totally awesome SUPPORT and ACCOUNTABILITY from me your Health and Fitness Coach!! Its my mission to make sure that you get the best results possible and learn sustainable skills that will carry you through well after the 8 weeks are over !! 

Throw those excuses to the curb, I am a 40+ working mom, with 3 active kids that are on the go every night of the week with sports.... I had every excuse in the book, I dont have the time, I dont have the necessary equipment... BUT What got me was I didn't have my HEALTH.... My Cholesterol was high and it was time for medication... This was the game changer and I quickly figured out a way to overcome those excuses.. I didn't have a choice anymore.. IT WAS TIME FOR A CHANGE !! 

Who is this Program for? 

• People who don't have a lot of time to spend working out in a gym.
• People who want fast effective results with little or no FUSS.
• The program is for EVERYONE ! There are modifiers for all the moves! I did the sneek peek and had to follow some of them myself :) 

What makes 22 MINUTE HARD CORPS effective?

You get eight short workouts, 6 days a week—so your mind never gets bored, and your body never adapts. The workouts feature a unique blend of cardio and resistance training that targets multiple major muscle groups in your body and can help you get shredded fast. 

What Equipment is Needed?

• A pull-up bar or resistance band and door attachment
• A Beachbody® PT Sandbag or dumbbells. 

What’s included in the base kit?

• 8 Challenging workouts on 2 DVDs
• Quick start Mission Guide
• 8-week Basic Training Action Plan
• Rations for Results Nutrition Field Guide
• Cold Start pre-workout drill
• Hell week Challenge card
• HARD CORPS: Battle Buddy Workout DVD 

What’s included in the deluxe kit? 

Everything mentioned above in the base kit + you get a variable-resistance Beachbody PT Sandbag along with 3 advanced 22-minute workouts designed around this piece of equipment. You’ll also receive a set of 7 color-coded portion-control containers and a Shakeology Shaker Cup to make it simple to plan and pack your rations.

It's not rocket science. With #22HardCorps, Tony Horton shows you how to choose the right food in the right portions. That way you don't waste any time in the kitchen and you can get right back to the business of getting salute-worthy results

ARE YOU UP FOR THE CHALLENGE? 

So with 22 MINUTE HARD CORPS, you get a program that works your whole body with moves that are tough enough to challenge you, but are straightforward enough for you to do on Day One. 

I AM KICKING OFF MY 22 MINUTE HARD CORPS TEST GROUP EXCLUSIVE FOR MY NEW AND CURRENT CUSTOMERS ON THE 21st OF MARCH.

On the 21st of March we will start our pre season which consists of 1 week of goal setting, pictures, measurements, meal planning and education on the nutritional plan and then the following week is our official day 1.

For 8 weeks I will guide you daily through the program with support, accountability, access to an online/app based closed group for support and guidance. Each participant is required to purchase the 22 Minute Hard Corps Challenge Pack/Program and commit to replacing 1 meal a day with Shakeology for the duration of the group.

If you are interested in getting more information about the program please complete the form below and I will contact you within 24 hours with details.

HERE ARE SOME AMAZING RESULTS FROM THE 22 MINUTE HARD CORPS TEST GROUP.

Shallamar M. participated in the test group and got awesome results! In 8 weeks, she lost 9 pounds! She said, "I feel amazing! Healthier, fitter, and stronger. The workouts were easy to follow and simple. It helped me get results because I was able to follow the moves easily." Gotta love that! Simple and effective. 

As part of the test group ,Carl T. was one of the first to try the workouts. In 8 weeks, he lost 3 pounds and got absolutely RIPPED! He said, "I feel awesome! This is cosmetically the best looking body I've ever had." Congrats, Carl, you look great!

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Health Benefits of Chocolate

 

I love love love Chocolate !! I could eat it every day !! However as we all know we need stay within reason. Its all about modifications and making good choices. So I will tell you that I have really learned to LOVE and appreciate Dark Chocolate.

The best part is that there are some great Health Benefits as well !! Studies show that dark chocolate (not the sugary crap) can improve health and lower the risk of heart disease.

1. Dark Chocolate is packed with Nutrients

The goal is to find chocolate with a high cocoa content.

A 100 gram bar of dark chocolate with 70-85% cocoa contains:

• 11 grams of fiber.
• 67% of the RDA for Iron.
• 58% of the RDA for Magnesium.
• 89% of the RDA for Copper.
• 98% of the RDA for Manganese.
• It also has plenty of potassium, phosphorus, zinc and selenium.

Quality dark chocolate is rich in Fiber, Iron, Magnesium, Copper, Manganese and a few other minerals.

2. Dark Chocolate is packed with Antioxidants

Dark chocolate is loaded with organic compounds that are biologically active and function as antioxidants. These include polyphenols, flavanols, catechins, among others.

One study showed that cocoa and dark chocolate contained more antioxidant activity, polyphenols and flavanols than other fruits they tested, which included blueberries and Acai berries.

3. Dark Chocolate May Improve Blood Flow and Lower Blood Pressure

There are many controlled trials showing that cocoa and dark chocolate can improve blood flow and lower blood pressure, but the effects are usually mild. The bioactive compounds in cocoa can improve blood flow in the arteries and cause a small but statistically significant decrease in blood pressure.

4. Dark Chocolate Raises HDL and Protects LDL Against Oxidation

Consuming dark chocolate can improve several important risk factors for heart disease.

Dark chocolate improves several important risk factors for disease. It lowers the susceptibility of LDL to oxidative damage while increasing HDL and improving insulin sensitivity.

5. Dark Chocolate May Lower The Risk of Cardiovascular Disease

Another study revealed that eating chocolate 2 or more times per week lowered the risk of having calcified plaque in the arteries by 32%. Eating chocolate less frequently had no effect .

Yet another study showed that chocolate 5+ times per week lowered the risk of cardiovascular disease by 57%.

Observational studies show a drastic reduction in heart disease risk for the people who consume the most chocolate.

6. Dark Chocolate May Protect Your Skin Against The Sun

The bioactive compounds in dark chocolate may also be great for your skin. So now is the perfect time to start getting your chocoloate intake in. I have a Cruise planned in March so I will make sure to have plenty of quality Dark Chocolate on hand.

7. Dark Chocolate May Improve Brain Function

What really!! Dark chocolate may also improve the function of the brain. I know that I could definitely use some help with my day to day activities here ! Cocoa contains stimulant substances like caffeine and theobromine, which may be a key reason cocoa can improve brain function in the short term.

SO THE BOTTOM LINE IS THIS

There appears to be some great supporting evidence that cocoa has some fabulous benefits in protecting against  cardiovascular disease.

Does this mean that you should go out every day and eat a ton of chocolate ? NO…You still have to be conscious about how much you consume. Its so delicious that you could easily overeat it. I know personally I like a sweet treat at night. So I love to sit down and savor a piece but I know that I have to limit it to one or two squares.

Also be conscious of the chocolate that you choose. Make sure to choose the good quality stuff ! Look for the chocolate with 70% cocoa or higher content.

Chocolate Chip Pancakes (Yes they are good for you)

Not all Chocolate is bad… So guess what ! I will add it in whenever I can !! Here is treat to tackle your sweet tooth that is loaded with protein, some soluble fiber, fruit and sprinkle in some dark chocolate goodness for a completely balanced meal !!

Dark Chocolate is proven to Lower your Cholesterol. Why not try to add it into your daily routine. Just make sure to stay within and appropriate serving size and be particular about the chocolate that you use. Not all chocolate is equal!!

I have now acquired a taste for Dark Chocolate ! It is Rich in flavor and is loaded with some awesome nutrients! Quality Dark Chocolate is rich in Fiber, Magnesium, Copper, Manganese and a few other minerals.

Check out some additional Health Benefits of Chocolate here !

Ingredients:

• 1 whole egg

• 4 Egg whites

• 1/2 Banana

• 1/4 Cup Oatmeal

• 1/2 tsp Cinnamon

• 1/4 tsp Vanilla

• 1/4 Cup Dark Chocolate Chips ( I look to find Chocolate that has a c0aco content of 60% or higher

Directions:

Add all ingredients  (EXCEPT FOR CHOCOLATE CHIPS) into a blender/food processor. Pour mixture onto skillet — I then add a few chocolate chips per pancake. You can even leave a couple to top it off when your done.

Not Brownies but BLONDIES !!

Seriously who knew that Chickpeas and Peanut butter could create such a joyous sweet treat !! When I get a craving, these are a quick and easy treat to whip up !! Perfect mix of peanut butter and chocolate mix !! 

These looked much better than mine!!

Ingredients:

• Cooking spray
• 1 can (15oz) chickpeas, rinsed and drained
• 1/2 cup al natural almond butter or peanut butter
• 1/3 cup pure maple syrup or agave nectar (you can also use honey if you're not vegan)
• 2 teaspoons vanilla
• 1/2 tsp salt
• 1/4 teaspoon baking powder
• 1/4 teaspoon baking soda
• 1/3 cup vegan chocolate chips plus 2 tbsp
• sea salt for sprinkling

Instructions

Preheat oven to 350 degrees and spray an 8x8 inch pan with nonstick cooking spray. 
In a food processor, add all the ingredients except chocolate chips and process until batter is smooth. Fold in 1/3 cup of chocolate chips, I like to use dark chocolate because it has less sugar but it's up to you. Note: Batter will be thick and super delicious, so you could actually just eat it on it's own!

Spread batter evenly in prepared pan then sprinkle 2 tbsp of chocolate chips on top. Bake for 20-25 minutes or until toothpick comes out clean and edges are brown. The batter may look under cooked but you don't want them to dry out.
Cool pan for 20 minutes on wire rack. Sprinkle with sea salt and cut into squares!!!

Source: MealanieMitro.com

Virtual Challenge Group - Jump Start Your Heart

How Healthy is your Heart?

Being physically active is important to prevent heart disease and stroke, the nation’s No. 1 andNo. 5 killers.

Something is always better than nothing! And everyone has to start somewhere. Even if you’ve been sedentary for years, today is the day you can begin to make healthy changes in your life. If you don’t think you’ll make it for 30 or 40 minutes, set a reachable goal for today. You can work up toward your overall goal by increasing your time as you get stronger. Don’t let all-or-nothing thinking rob you of doing what you can every day.

Improving your diet is an important step toward preventing heart disease, but you may feel unsure where to begin. Take a look at the big picture: your overall eating patterns are more important than obsessing over individual foods. No single food can make you magically healthy, so your goal can be to incorporate a variety of healthy foods prepared in healthy ways into your diet, and make these habits your new lifestyle.

By understanding which foods are healthiest for your heart, you may be able to lower cholesterol, prevent or manage heart disease and high blood pressure, and take greater control over the quality and length of your life.

No matter if you would like to lose weight, increase lean muscle mass lower your cholesterol, the proven formula of the Jump Start your Heart Bootcamp remains the same:

FITNESS + NUTRITION + SUPPORT = SUCCESS.

Invest in your fitness and health. Your heart will thank you.

WHOLE HEARTED HEALTH & FITNESS FORMULA

You and I will work together to select a fitness solution that meets YOUR needs and helps you achieve your personal goals. There are several fitness packages available for Boot Camp to make sure you feel challenged yet confident during your fitness experience. For the busy challengers, one of the greatest benefits of Boot Camp is that it can be completed in your own home with minimal to no equipment. You won’t be wasting any time commuting to a gym then waiting around for weights and machines. Less time at the gym means more time with your family and friends!

Your fitness program will include a nutrition guide that has been prepared by a team of nutritions and dietitians. Your Boot Camp Package also includes a 30-day supply of an incredibly yummy nutritional power house made from clean whole foods resourced from fertile soils located around the world-no artificial ingredients whatsoever in this super-smoothie. We want to make sure you are fueling your body properly-especially during the first 30 days of Boot Camp when your body will need it the most.

When you join Jump Start your Heart Boot Camp, you will receive 1 on 1 support from me. Together we will work toward your fitness and nutrition goals. You will also have access to a our private community of people just like you! You will be surrounded by others who are committed to improving their health and wellness. This multi-level support system is set up to keep you accountable an motivated throughout this Boot Camp and beyond.

When FITNESS + NUTRITION + SUPPORT come together, they create “SUCCESS”.  By joining in the Boot Camp, you will have access to all three elements on a daily basis. No matter if you would like to lose weight, lower your cholesterol, feel more confident, become proactive with your overall health and wellness, the proven formula of the Jump Start your Heart Boot Camp will give you the tools to get you the results. The only thing missing is YOU!

JOIN US — JUMP START YOUR HEART BOOT CAMP

The Jump Start Your Heart Boot Camp was developed for those that are looking to improve their cardiovascular health.  To join our Boot Camp, simply fill out the form below. You will then receive an email from me with further instructions. Please understand space is limited in order for me to provide personal coaching for each participant. Once the spaces for Boot Camp are filled, applicants will be moved to a waiting list for the next Boot Camp.

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