10 things about ME!

Hi friends! So I know you follow me for my journey about health & fitness but I wanted you to get to know me a little better.

1.       I have been married for almost 3 years.  My husband and I started dating June 17, 2007. We met through a mutual friend while we were out for my friend’s 21^st birthday. We were engaged shortly after on September 12^th 2009 and married June 18^th, 2011. I truly believe in spending my anniversary with my love so I refuse for either of us to work on that day. We will be spending this year in Vegas with our Beachbody family.

  
 
2.       Love/hate relationship with running. I hate the feeling of my body while I am running, BUT I love how I feel afterwards! When I need a hard workout, I usually put a few miles on the Nikes. I dislike it so much I signed up to do my second In October 2014.

 

My sister and I after our 1/2 marathon

 

       3.       I am a sucker for reality shows. You can find my DVR filled with episodes of Teen Mom, Real Housewives, The Bachelor & The Bachelorette.

 

       4  .       The ONE question I get asked all the time: How do you eat so much yet you’re so skinny?  Truth is, I have a super-fast metabolism. I am very active and have been since I was younger. The thing is I may be skiing but the main reason why I started with a trainer 18 months ago was because I had ZERO muscle.  In other words, skinny fat.

 

 

      5.       My hair is naturally blonde. I have never colored it or put any sort of dying product in my hair. My mom would not even let me put lemon juice in my hair when I was back in high school. (Remember that trend?)

 

 

6.       I am a FUR MAMA. We adopted Stella in December 2011 and could not be happier with her. She is my princess. I was super nervous of getting a dog and all the responsibilities that came with it, but wouldn’t trade her for ANYTHING. I have never seen a dog who shows so much love and has the best personality!

Stella

 

7.      I am an aunt to 3 nephews & a niece. My babies mean the world to me and LOVE being an aunt.  Snug on them all day and night and send them home to their parents.

 

My 2 nephews

Chlobug!!

 

 

                    

 

 

8.       I never knew how to cook until I was married! When we first got married we seriously had grilled cheese and cereal for a good year. My husband…gosh I felt horrible for him. He comes from a family where his mom would cook amazing meals every single night. And then we get married and we have miss matched meals. I didn’t really learn how to cook until the Summer of 2013 when I joined Beachbody.

 

9.       I am SUPER organized. I love a tidy house. I have to have things organized so I can keep my house running smoothly.

 

10.   My journey. I was never a fan of working out at home. My best friend has always been so motivated & determined with them. I was with a personal trainer for 6 months up until June 2013. I was searching on Pinterest for meal plans and found my coach. I joined her accountability group and 2 weeks in I knew I wanted to help others and signed up as a coach. I love helping challengers and my heart is so happy when I see results or hear stories how I have changed their lives. Nothing can beat that!





Tim McGraw

BONUS: I LOVE music! I belt out the ballads on the shower, we go to many concerts a year, sing in the car. Wherever I can sing and listen to music, I will do it.

Jason Aldean

 

 

 

 

I hope you enjoyed a little get to know me session!

 

XOXO,

SJB

Independent Beachbody Coach



Creamy Taco Soup

I could eat soup all year round. So this was a great soup. Very easy to make and it lasted us a few days.


Ingredients: 3/4 c nonfat greek yogurt
1 15 oz can of white beans (drained and rinsed)
1 15 oz can of black beans (drained and rinsed)
1 4 oz can of diced green chilis
1 15 oz can diced tomatoes
1 cup reduced sodium chicken broth
1 cup frozen or fresh corn
1 1/2 shredded cooked chicken breast.  (To prep chicken, I put a 4 pieces of uncooked chicken into a pot with water and boil until done, then shred with 2 forks).
2 tbsp fresh lime juice
1 clove garlic minced
1/2 tsp onion powder
1 tbsp fresh oregano chopped
1/2 tsp smoked paprika
1 tsp cumin
1 tbsp dried cilantro
2 tsp mrs dash fiesta lime seasoning blend

Directions:
Place 1/2 cup broth and white beans in a blender to puree.  Add in the yogurt and blend again.  Pour liquid into a slow cooker.

Add remaining ingredients and stir well.

Cover and cook on high for 2 hours or on low for 4-5 hours.

Be sure to rinse black beans well before adding them to the soup.

Calories 275
Fat 2g
Saturated fat 1 g
Cholesterol 47 mg
Sodium 401 mg
Carbs 36 g
Fiber 11 g
Sugars 7g
Protein 32g

St. Louis Super Saturday: April 12, 2014

Tracie and I

Such a busy weekend!! Spring time is finally coming and our green theme on Saturday fit quite well. Spent some quality time with people who love to help others with their health & fitness goals.

Super Saturday is a quarterly event that Team Beachbody sponsors and coaches all over the United States, Canada and Puerto Rico host!   It is jam packed with customers weight loss success stories, Coaches business success, recognition for achievements and training for coaches on how to grow their Beachbody Business.

When my success partner,Tracie, came to me a month ago and told me we would be hosting Super Saturday together, I was like, UMMM forget THAT! I have zero public speaking skills, I tend to get socially awkward, and never would've considered myself a leader on that level. I never would've thought I would EVER host an event. I was very nervous but I knew this was a new thing that I needed to step outside of my comfort zone on. I had to do this for myself! I just had to.



Super Saturday!

Tracie got our location advertised with Beachbody and I set up our event page on Facebook. As I saw the number of people attending increase as the weeks went by, I slowly began to freak out. The night before the event, I literally wanted to crawl in a hole. I kept telling myself, "What did I sign myself up for?" The weeks and days flew by and as the time got closer I kept freaking out at how many people were there.
Fast forward to the morning of and gave myself a little pep talk. I never thought I would or could be a leader like this. I kept telling myself over and over, I've got this!

............ AND a couple of hours later and we were on a roll. Providing great information to coaches about upcoming trips & promotions. I couldn't help but feel the fullness in my heart. This is what I was made to do.



Presenting

I couldn't stop smiling the entire day. This experience was absolutely LIFE CHANGING. I always doubted what type of leader I could be and I do know that I have 100% of what every other leader has and that is motivation & determination. I wouldn't change this experience for anything. I am so blessed to have a Success partner like Tracie who gets me to sign up for some crazy events I would've never of done on my own.

Ahhhh what a little yankin my arm will do.

I am so blessed to be apart of this crazy journey as a Beachbody Coach and I wouldn't trade it for the world.

XOXO,
SJB
Independent Beachbody Coach

 

 

 

 



Crockpot Buffalo Chicken

Easiest thing to make!!This is full of AMAZINGNESS!!!! BIG HIT again at our house.

Ingredients:

• 3 chicken breasts
• 16 oz chicken broth
• 1/2 cup hot sauce (I used a Syberg's wing sauce)
• tortillas
• shredded cheddar cheese
• romaine lettuce, torn
• green onions, chopped (optional)

Directions:
1. Place chicken breasts into crock pot.
2. Pour chicken broth over chicken breasts, until covered. Set crock pot on low for 6-8 hours.
3. Take chicken out of crock pot and shred with a fork.
4. Mix chicken with hot sauce.
5. Place chicken, cheese, lettuce, and green onions in tortillas.




Paired it up with broccoli

Hope you enjoy this as much as we did!

ENJOY!

XOXO,

SJB

Independent Beachbody Coach



Edamame, Tomato and Feta Salad with Fresh Basil

This is a great dish to take to a party!  Had this at a wine night with my friends & it was a huge hit!

 Ingredients:

• 3 tbsp olive oil
• 2 tbsp red wine vinegar, or to taste
• 1 tbsp water
• 1 clove of garlic, minced
• 3/4 tsp table salt
• 1/4 tsp black pepper
• 1 pound edamame (shelled) cooked
• 10 medium plum tomatoes seeded and chopped
• 1/2 cup basil, fresh, cut into ribbons
• 1 small uncooked red onion finely sliced
• 1/2 cup crumbled feta cheese

Instructions:
To make dressing, in a small bowl, combine oil, vinegar, water, garlic, salt and pepper, set aside.
In a large serving bowl, combine edamame, tomatoes, basil and onion; toss with dressing and sprinkle with cheese.  Yields about 1 cup per serving.

XOXO,
SJB
Independent Beachbody Coach

Week 1: Autumn Calabrese 21 Day Fix

 I was so excited to receive this program a couple of weeks ago! I loved P90X3 and got great results but I am interested in the portion sizes. As a healthy eater, I feel like I am eating all the right foods, but I tend to overindulge. I think these little containers will keep me in line.

Your container allowance per day is calculated based on your weight and the average of 400 calories burned per fix workout.

Here is my range to stay in: I am in the 1,200 to 1,499 calorie range! That gives me 3 green (veggies) 2 purple (fruits), 4 Red (protein) 2 Yellow (starchy carbs) 1 Blue (nuts, ect) 1 Orange (nuts and dressings) 2 spoons (nut butters, olive oil). 

How does Shakeology fit into this??  It is counted as a Red container which is a protein!   BONUS easy quick meal for me!

There are also treats allowed as well. They give you a list of treat ideas that replace a yellow container.

There is an awesome restaurant guide as well.  I like that they give you a list of restaurant foods and what containers that they will check off.  For example cheese and veggie pizza (1/4 of  12inch slice) is 2 yellow, 1 orange and 1 green!  In my opinion that would not be worth it to me!  I'm all about getting the most out of the foods that I eat!!!!  The one I would go with is lean meat tacos (soft corn) with cheese, lettuce, and salsa (2 tacos) is 1 yellow, 1 red, 1 green and 1 blue!

So now the hard part is figuring out how to keep track of all this and make it work for you!  Luckily we have made it easy for you!  On the Team Beachbody site there are tracking sheets that you can put your container allowance at the top and you can tally each meal of the day and check of what you have! This really gives you a visual to follow.

 For me, I am the meal planner so I made myself a color coded excel spreadsheet where I plugged in exactly what I am going to eat for the week. Then along side of that I have my sheet of paper with my grocery list of things I need to pick up at the store.  This way when I am done with the meal plan I can print it off and stick it on the fridge, so I don't forget what I am making.  Then, I shop so that I actually have the food I planned for! This makes my life so much easier.  No standing in front of the fridge each night wondering what to make!!!

 

Day 1: Total Body Cardio Fix…with weights! This was amazing!!

Day 2:  Upper Fix: I did 3 & 5 LBS depending on the exercise. (I need to increase my weights, buying them this weekend.)

Day 3: Lower fix: Oh my heavens I think that I just did some serious damage to my lower half.  I mean in a good way of course!  I am beyond sore from that workout but it was perfect!!! Who doesn't want to lean out their butt and thighs!!!

Day 4: Pilates: worked my core, my butt hips and thighs, did lots of planks and sit ups!!!!  Loved the workout and it was a great stretch and change from the pounding of my joints!

Day 5: CardioFix: AMAZING!!

Day 6: Dirty 30: 4 rounds, 8 exercises and 39 minutes to get in get out and get on with your day!

Day 7: Yoga fix: This workout will help with balance, flexibility, and strength, while also increasing circulation and speeding the healing of your muscles

What will you need: light and heavy set of dumbbells or resistance bands.  A yoga mat is also recommended.

 You can follow my journey the next couple of weeks! It’s GO time!

Do you want in on my 21 Day Fix accountability and Support?!?!  Send me an email at sjbender11@gmail.com for my next accountability and support group!  I will keep you on track to reaching your own 21 day success!!!!  The start of a new you, a healthier lifestyle and the body you have always wanted..... THE HEALTHY WAY!!

 
XOXO,
SJB
Independent Beachbody Coach

Quinoa Salad Recipe

This recipe is brought to you straight from the Ultimate Reset. It is perfect for lunch or dinner. I ate it for dinner and doubled the recipe for 2 lunches. The Quinoa is a great source of protein. It is high in protein, calcium, and iron, quinoa is a great alternative to rice. It is found in the grocery store near the rice.

 

 

 

Ingredients:

 

1/2 cup cooked quinoa

1 tbsp extra virgin olive oil

Himalayan salt or Bragg Liquid Aminos to taste

1 tbsp lemon juice

2 tbsp finely minced fresh parsley

1 tbsp finely minced fresh mint leaves

1/4 large ripe tomato, diced

1/4 large cucumber, peeled and diced

2 tbsp chopped pitted kalamata olives

 

Toss quinoa with olive oil, salt or bragg liquid aminos, and lemon juice, mixing well. Gently fold in parsley and mint, followed by remaining ingredients. Cover and chill for 1 hour. Serves 1.

 

Enjoy this lunch with 1/3 cup hummus and a raw vegetable plate. For example, 10 baby carrots, 8 to 10 grape tomatoes, 10 slices red bell pepper and 5 string beans.

ENJOY!

XOXO,
SJB
Independent Beachbody Coach

P90X3 is COMPLETED!!!



90 day Transformation

I never thought I would say I have completed a P90X program....EVER. It's been sometime since I posted my weekly update. I got lost in the craziness of life and switching jobs which then put me at studying for a state licensing test for a couple of weeks, but I am BACK with my weekly updates!
I could not be happier with my first time with P90X. I LOVED it. My normal workout time is 5 AM, take a shot of E & E and start my workout with Tony Horton. Who loves to workout that early? NOT me. It took sometime to adjust but the E & E definitely helped. Tony's humor made it easier to finish the workouts as well.

SO.... I had a goal of being able to touch my toes by the end of the program and unfortunately that didn't happen, but I am still working on it. Instead, I have learned to master "The Crow". Who would've thought? NOT THIS GIRL. When I started this program I had ZERO upper body strength so to see this picture, BLOWS MY MIND.

The way my body has changed, feels amazing. I have never felt this straight before. These programs really do work!



The Crow (PROUD MOMENT)

I was involved in an accountability group throughout this program and the motivation from other challengers and coaches is what helped me. The time & dedication I put into it, is got me these results. I often see other people failing the "at home" workouts because they don't have the accountability and support  from a coach. Of course there were morning when my alarm when off at 5 AM and I didn't want to get up. There were days I hit the snooze because I was exhausted from studying until midnight the night before. I simply didn't want to do it. I still got up and did it. Exhaustion did set in about my 10-11th week. Starting my new job & studying all those hours, lack of sleep, I needed to sleep in and get those extra hours. I just came home from work and pushed play then. Staying on track is SO important. If not, you will fall of and not want to get back on, yes I have been there.
Following the guidelines of the mal plan provided was easy to adjust to. It was similar to what I was working with before from T25. Without the meal planning & prep, clean eating, and of course Shakeology, I would not have received the results I did.



Day 1 (12.29.2013)

Here are the numbers I am so happy to share!
December 29th (Day 1)
136 LBS
Chest: 33.5
Left arm: 10.5
Right arm: 10.5
Waist: 28
Hips: 38.5
Right thigh: 20
Left thigh: 20.5

January 27th (day 30)
135.4
Chest: 33.25
Left arm: 10.5
Right arm: 11
Waist: 28
Hips: 39
Right thigh: 20.5

Left thigh: 20.5



Day 90 (3.29.2014)

March 3rd (Day 65)
140 LBS
Chest: 33
Left arm: 10.5
Right arm: 10.5
Waist: 27.5
Hips:38.5
Right thigh: 19.5
Left thigh: 19

March 29th (Day 90)
133.2 LBS
Chest: 31.5
Left arm: 11
Right arm: 11
Waist: 26.5
Hips:38.5
Right thigh: 19.25
Left thigh: 19


I am over the moon about those numbers. I had some LBS put on throughout the program and inches as well. When I went into X3 I had no intentions of trying to loose weight, I just wanted to tone up. I got the best of both worlds now :).

If your thinking about this program, I highly recommend it if your looking to not loose weight, yet tone or bulk up. I did get my feet wet again with running, so I did add that into the mix a few times.

Next program, 21 DAY FIX!  Beachbody's newest program. I am excited to join my challengers with this program. Even greater results will be coming soon!

Are you interested in changing your lifestyle? Are you ready to reach your health and fitness goals? Let me help you and create a path for success! Email me,sjbender11@gmail.com. My goal in 2014 is to be able to help as many people as I can, and I want that to be YOU!

Don't forget to follow my journey on Facebook. Head over to my page for daily motivation, tips, & upcoming accountability groups.

Cheers to a stronger me. :)

XOXO,

SJB
Independent Beachbody Coach