21 Day Fix: what is it?

As you may have heard, the 21 day fix will be available February 3^rd. Everyone is going CRAZY over this! I can’t wait to purchase mine.  

 

So what IS the 21 day fix?

The 21 Day Fix program takes the guesswork out of weight loss. It's a unique portion-control system combined with easy-to-follow workouts that fit into anyone's busy schedule. Trainer Autumn Calabrese, shares her passion for food and fitness as she shows you how to make simple choices that add up to life-changing results.

 

How can you get your own copy?

For starters you can go to my site and create a free account which makes me your Beachbody Coach.  I will be hosting a 21 day FIX EXCLUSIVE TEST GROUP for individuals who would like the continued support, guidance, motivation and accountability to start and complete the workout program!!! 

 Do you want to be a part of the test group?  If the answer is yes, then send me an email at sjbender11@gmail.com The group will be a select few individuals who are ready to commit to 21 days of focus and intensity.  I will be there to walk you through the nutrition plan, to teach you how to plan it out, how to make it work for your lifestyle and to keep you accountable.  I won't let you fail!  If you invest in me, then I will invest in you!  The only cost is the cost of the challenge pack which includes everything you need to get started.  The 21 day nutrition guide, the program manual, the workouts, free shipping, discounted price and me as your coach for the accountability, support and guidance.  Let's make it happen! 

Exclusive TEST group:

I will be hosting an EXCLUSIVE group that will begin on February 17^th but with a week of preseason beforehand to get to know one another. I will be letting in 10 individuals into this TEST GROUP. This group is done through an online closed support group. That means that no one but the members of the group can see what is being posted. 

 



 

You are going to look amazing this spring and summer!  Why not start now!!  You will be the next TRANSFORMATION STORY!!!

 

If you would like to be considered for the 21 day fix test group please email me to reserve a spot in the exclusive group!

This group will begin on February 17th 2014.

 

XOXO,

SJB

Independent Beachbody Coach

 

 

 

Brushetta Chicken

This was a HIT at my house.

Salsa Topping:

• 6 medium Roma tomatoes, seeded and chopped
• 1/4 cup finely chopped fresh basil leaves
• 1/2 tsp sea salt
• 3 cloves fresh garlic, minced
• 1 tbsp balsamic vinegar
• 1/4 tsp freshly ground black pepper
• 1 tbsp olive oil

Dinner is served.

Chicken Breast:

• 1 tbsp chopped fresh oregano
• 1 tbsp chopped fresh basil
• 1/2 tsp. chopped fresh thyme
• 1 tsp chopped fresh Italian parsley
• 2 tbsp fresh lemon juice
• 2 tbsp balsamic vinegar
• 1 tbsp olive oil
• 1/2 tsp garlic powder
• 1/2 tsp fresh ground black pepper
• 1/4 tsp sea salt
• 4 skinless, boneless chicken breast halves

For Salsa, combine all ingredients in a medium bowl.  Cover and chill in refrigerator until ready to serve.

For chicken breast, combine all ingredients in a large ziplock plastic bag.  Shake to distribute well, seal, and marinate in refrigerator for at least 1 hour.

Preheat over to 350 degrees.

Remove chicken from bag; discard marinade.  Place chicken in glass baking dish.  Cover with foil and place in oven for 30 to 40 minutes or until chicken is thoroughly cooked.  Serve with salsa on top; garnish with fresh basil leaves.  Also I love cheese so I add just enough fat free shredded mozzeralla cheese to taste!

This is served with some brown rice and fresh broccoli, or asparagus!!

For 1 piece of chicken here are the facts:Calories 201; Fat 7g, Saturated fat 1g; Carbohydrate 9 g; Protein 24 g; Fiber 2g; sodium 354 mg; cholesterol 62 mg

ENJOY!

XOXO,
SJB
Independent Beachbody Coach

Week 4: P90x3 Progress update

Wow, can’t believe were already at the end of month 1. This week is considered our Transitioning week. We’re going from BLOCK 1 workouts that have been the same since the first week to BLOCK 2

Workouts for this week are:

Monday: Isometrix

Tuesday: Dynamix

Wednesday: Accelerator

Thursday: Pilates

Friday: Agility X

Saturday: X3 yoga

Sunday: REST or Dynamix

Agility X at the lake

One thing I have never done before starting X3 was YOGA. I am not flexible by any means and thought I had some decent balance. Yoga definitely confirmed I am not flexible and I learned that I am off on my balance. So one of my goals I am setting for myself is to be able to touch my toes by the end of this program. THIS IS HUGE FOR ME.

Short story about my childhood. In elementary school they had different levels of awards in my PE class. I could never make presidential award because I could never hit the SIT & REACH at 33. I could never get my hands on the board.

Gorgeous view from the condo Saturday morning

Isometrix is another form of yoga, but is a little more intense. Great workout! Pilates is new this week so I am excited to try that as well.

One thing I have been doing, is if I skip a workout one night ill double up on another. This has helped me not miss any workouts.

 

Physical Changes:


I feel so GOOD!

I can start to see a difference in my body. My arms are getting stronger and my obliques are becoming more defined.

 

Next: My meal plan for this week. I have changed a few things. I had too many carbs on my diet before so I did alter that a bit with switching some snacks.

 

 

To give you an idea of what meal plan outline I am following if from P90x3’s Nutritional Guide they suggest while doing the 90 day workouts.

As you can see I love my SHAKEOLOGY. I normally switch it up between breakfast and lunch but this week it’s ALL lunch. It makes is easier during the week with my job and also on the weekends with errands.

I just switched my SHAKEOLOGY HOME DIRECT and ordered the combo pack with chocolate, vanilla, & strawberry. I cannot wait to try the new Strawberry flavor.

 

Are you currently doing P90X3 and do not have a coach? I can be your coach!! Create a FREE ACCOUNT and contact me to chat about how I can help you reach your health & fitness goals today!

 

Stay tuned for next week’s update! I will be starting Week 5 and a new Block of workouts.

 

 

This also happened at work this week. I was having a major sweet tooth and caved into our candy at work.

XOXO,

SJB

Independent Beachbody Coach

 

 

 

  

 

 

FREE Clean Eating group: Starting Januray 27th

I am so excited to put together this group. It will be short and sweet.

We will be learning the basic to:

• clean eating
• tips & tricks that have helped me succeed
•  meal planning

The reason why I wanted to put this together is because I know money is a factor when it comes to weight loss and making a life style switch but also I LOVE to talk to people about clean eating. My passion is to help others better themselves.

This session will be starting January 27th.

If this is something that interests you, please email me at sjbender11@gmail.com and we can get you added to the group.

XOXO,
SJB
Independent Beachbody Coach

Week 3: Last week of Block #1; Progress update

My sister joined me for a workout at my parents house

I can't believe that were almost done with Block #1 already. Were already 3 weeks into this program? INSANE! Where is the time going?

This week was so much better than lasts. I have been keeping with all my workouts on the right days and not skipping a beat.

Workouts scheduled for this week are:
Monday: Acceletor
Tuesday: The Warrior
Wednesday: X3 Yoga
Thursday: CVX
Friday: Isometrix
Saturday: Agility
Sunday: Rest or Dynamix

I did double up X3 & CVX on Thursday because I did visit my local gym on Tuesday and attended a class that I LOVE.




Tony is a little crazy sometime



Here is my plain Jane meal plan. Im pretty simple and keep everything that same for the most part.



Meal plan for week of 1.13.2014

 

 

 

Next week were moving on to week 4 which is the transition week. We will have a different set of workouts which will be nice to mix it up.

 

Until next time!

 

XOXO,

SJB

Independent Beachbody Coach

 





Pumpin Protein Cookies

Ingredients:

2 heaping Tbsp almond butter or natural peanut butter

1 heaping Tbsp pumpkin

3 Tbsp quick cooking oats

2 scoops vanilla whey protein

2 Tbsp Xylitol

1 oz egg whites (1-2 egg whites)

1/4 tsp baking soda

Directions:

1. Using a whisk or fork, mix all ingredients.

2. Bake at 350 degrees for 6 minutes.

Makes approx 9 cookies

Macros:

Calories: 60

Carbs: 4g

Protein: 6g

Fat: 2g

Sugar: 1g

 

Recipe & Picture credit: heandsheeatclean.com

 

ENJOY!

 

XOXO,

SJB

Independent Beachbody Coach

My Journey to Pittsburgh

Hubby & I after our INSANITY workout

I never thought a little dream I had would turn into something so big and something that would take me all the way to Pittsburgh, Pennsylvania.

Team Beachbody Holds quarterly event for the public to attend called Super Saturday. At this event, they give regniniton along with introducing new products that may be rolling out or announcing trips for the upcoming year.



Tracie & 1 working hard during the workout

This is my second Super Saturday I attended since joining the team. I decided to drag my husband up to Pittsburgh where my success partner joined us as well. I have never been and the city is BEAUTIFUL! Coming from the Midwest and all I see is flat land, the rolling hills and mountains were beautiful.

Michael Neimand from corporate was their

We ventured up Mount Washington which was right across from our hotel. Just breathtaking. We did venture to a few local bars to get a feel for the town.

Then came Saturday, I finally saw MY coach in person for the first time ever. After talking on the phone, texting, and Facebook messaging for 6 months, I was so excited yet nervous.

A few exciting things from Super Saturday event:

Sampled the Strawberry Shakeology which was released Monday, January 13th......it was delicious!

21 Day Fix will be available through ME on February 3rd....can't wait to try this program out.

We got to hear 2 amazing transformation stories form ladies that battled depression, miscarriages, and how they found themselves through Beachbody and their coach. Tear jerker for sure.

Also got to hear a 5 Star Diamond coach speak about being a coach.

                   








Live INSANITY workout was....well INSANE!

I was able to meet several of the Diamond coaches that are on my team. I hear and see their names all the time but have NEVER met them either. I have never met more genuine  people before. My husband was able to talk with several of the other coaches husband's and check out their experience as their wives support system. I think he finally was able to see how much I really LOVE this business.





Sunday came and it was time to make the 9 hour drive back to St. Louis. My head has been spinning and full of ideas since Saturday. This event was truly amazing and life changing. I cant wait to see my team again in LAS VEGAS for SUMMIT in June!


































Until next time friends.

XOXO,
SJB
Independent Beachbody Coach

Week 2: P90x3 Progress update

Well, week 2 is done and I thought it would’ve been better. My mom had a hip replacement on Tuesday so my time was spent with her at the hospital along with a trip to Pittsburgh which we left Friday and just got back in town this afternoon. So needless to say we’ve had a crazy busy week.

X3 Yoga

Here is what my workout scheduled looked like for this week:

Monday: Accelerator

Tuesday: The Warrior

Wednesday: Yoga

Thursday: CVX

Friday: Isometrix

Saturday: Agility X

Sunday: Rest Or Dynamix

 

I was only able to complete my workouts on Monday, Thursday morning, AND a live INSANITY workout on Saturday for Super Saturday. After working all day and then visiting my mom in the hospital, I was downright EXHAUSTED. My body was tired. I laid in bed one night asking myself if I am just making an excuse for me not to workout but I knew I had to listen to my body and get the rest it needed. I am normally the type of person to run dry and keep going but I just couldn't go any further last week.

Tracie & I during our INSANITY workout

Hubby & I after our live INSANITY workout

 

 

Here is what my meal plan looked like for this past week as well. You can tell I don't really like to change things up a bit for my snacks and breakfast. Anything that we don't make the previous week I will plan on making that for the following week.

I meal plan on Saturday or Sunday's then I hit the grocery store usually on Sunday afternoons after church. I will then meal prep Sunday afternoon's and I pack everything to take to work Monday morning so I have everything there in my desk. It makes it SO much easier to stay on track when I do that.


Once you get the hang of it, it becomes second nature to you.

Happy Sunday Everyone.  Its bed time for our house.

XOXO,
SJB
Independent Beachbody Coach
 

 

 

 

Lemon Herb Boneless Chicken Breast

Ingredients:

2 lbs Boneless Chicken Breast, Skinless, cut into 3 inch cubes

1/3 c Extra Virgin Olive Oil

2 large lemons or 3 small lemons, juiced

2 cloves garlic, smashed and diced

3 TBSP fresh parsley (Use 4 TBSP if using dried parsley)

3 TBSP fresh oregano (Use 4 TBSP if using dried oregano)

3 TBSP dried thyme

1/2 tsp sea salt (Add more to taste if needed)

1/2 tsp black pepper (Add more to taste if needed)

Directions:

1. Prepare ingredients in manner suggested above.

2. In a bowl, combine olive oil, lemon juice, garlic, parsley, oregano, thyme, sea salt and black pepper. Stir to combine. Transfer marinade to large freezer bag.

3. Add cubed chicken to freezer bag and place in refrigerator for 2-3 hours to marinate. You may marinate over night as well for added flavor.

4. Remove chicken from freezer bag. Using an indoor, stovetop grill pan, place chicken to cook for 4-6 minutes or until grill marks are present, and meat is cooked half-way through. Flip chicken and cook until done (approximately 4-8 minutes depending on heat of pan).

First week of P90X3….DOWN & was a success!

Whooo hoooo. First week of X3 in the bag. I am so proud of myself. I will tell you, when I ordered this pack, I was nervous because of all the things I heard about P90x & X2.  This is my first workout with Tony Horton and all I can say is that man CRACKS ME UP. His humor helps get through the workouts. So Let’s get to what you want to read about……PROGRESS

 

So what’s the week 1 schedule look like:

I’m following the Lean version so here are my workouts

Monday: Accelerator

Tuesday: The Warrior

Wednesday: X3 Yoga

Thursday: CVX

Friday: Isometrix

Saturday: Agility X

Sunday: Rest or Dynamix

 

 

My favorite workout so far is CVX. It’s a combination of strength training and cardio. I love these types of workouts because this is what I’m use to after visiting my local gym classes for the past 1.5 years. I am a little uncoordinated when it comes to new steps and workouts. With week 1, there were some workouts where I didn’t feel I got the FULL workout, so I am sure as the weeks go on, I will be giving my 100% and not tripping over my feet.

 

A few things I got from Christmas to help me with my workouts were:

 

Gold’s Gym Interlocking Mats from Walmart: Gift for myself J

Nike sport Bra & Half Zip pullover 
 

Polar Heart Rate Monitor

 

Meal Planning!!

I love CLEAN EATING. This makes a huge difference when you’re looking for a lifestyle change. As you may have read in my earlier blog post, I had no idea what clean eating was while I was with my 1^st & 2^nd trainers last year. It wasn’t until my 3^rd and final trainer where I finally realized why I wasn’t seeing the results I was looking for during my training sessions.

This week was a little tricking with New Year’s Eve & day mixed in the middle of the week. I thought I did very well. Had a few drinks NYE, didn’t miss a workout at all this week. I am feeling good!

Here is what my schedule looked like this week.

 

 

 

So now I’m on to week 2 of P90x3. Stay tuned for more of my journey with my very FIRST p90x workouts. I am beyond excited to see my results at the end of my 90 days.

 

If you are looking for support in your journey and don't currently have a Beachbody Coach, then contact me to get into a support group for continued support, accountability, meal planning and friendship!!!

 

Have a great week!  Happy New Year!!!!

XOXO,
SJB
Independent Beachbody Coach

 

Clean Eating Parmesan Chicken

This simple chicken recipe takes little preparation time and is totally satisfying to eat. I was not a cooker when I made this and it was very simple for a beginner.  I serve it with steamed veggies like green beans or broccoli!!
 

Ingredients
2 pounds chicken breasts, boneless and skinless
1/4 cup gluten free bread crumbs or whole wheat panko crumbs (not gluten free)
2 tbsp fresh grated Parmesan cheese
2 egg whites

1/4 tsp sea salt

1/8 tsp black pepper

1/8 tsp lemon pepper

1/8 tsp oregano

Directions

Preheat oven to 350 degrees f.

Break open eggs into a shallow dish and scramble well.

In a medium mixing bowl, combine bread crumbs, parmesan cheese, sea salt, black pepper, lemon pepper and oregano.

Dip each side of chicken breast into the egg and then into bread crumb mixture.

Place in a large baking dish.

Bake at 350 degrees for 45-55 minutes, or until the internal temperature reaches 165 degrees F.

 

ENJOY!!

XOXO,
SJB
Independent Beachbody Coach